Just completed W2R3 and my feet hurt. I am on the large side (20st), but have managed to keep going for the length of the 90 sec runs this week. I am not so confident of the 3 minutes runs in W3D1...
I had a big blow out on Wednesday night with too much food and too much booze, so I really didn't want to go running at 6am this morning. I pushed myself to get out there and hit the road, which worked wonders. I dare to say, I seem to be enjoying running for the first time in my 50 years.
Today, my feet are hurting post run. I know I have all day today to rest and a full rest day tomorrow. I usually walk 2.0-2.5 km in the morning and in the afternoon of a rest day, so I hope that is allowed. I will also go for a walk later this afternoon, but I may cut this down in length if my ankles / feet are still sore and a little swollen.
Roll on Week 3 (I still can't believe I am saying that !).
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WannaBeeRunner
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🍏🤣 Welcome to the forum and so well done for completing 2 weeks of the program. Had a chuckle about asking us to be gentle. We have to be!! We all started at week 1 Run 1!! You will find support, new running buddies and helpful advice. By sharing your journey asking questions you will also be encouraging other newbies. So we value your input!!
Look after those feet!! Hopefully you have comfortable running shoes and a good pair of running socks. Check your laces are not too tight. Walking on a rest day is encouraged to help strengthen your body and is preferable on a run day too if your feet and ankles are very painful. Never run with pain . Get it checked out with GP physio or podiatrist. The runs will wait! Sometimes it’s just a niggle and after a day or two walking and resting you feel comfortable to continue the running. Keep it slow and steady. Never be afraid to have extra rest days if you need them. These runs are not a race but about you listening to your body. We want you to enjoy and look forward to the challenges they bring but at your own pace. I will pop in some reading for you to get the most out of it!!
We will be kind to you...if you are kind to yourself... give those ankles and feet a rest...as Annieapple says.... the runs wait. She has given you great advice !
Well done you ... slow and steady is the way, and all you have to do is remember that. relax and tale it gently,
Begin too in putting in some rest day, strength exercise in and maybe a bit for those feet and ankles... WHEN they are not swollen or sore..
If the feet issues persist, then do get it checked out... by an expert...
I am starting W3R1 on Monday too but not wishing it to be here too soon as I am not feeling confident about the 3 minute runs either!
My W2R2 felt my best yet but W2R3 seemed like such hard work it has put me off! Still, I'll give it a go and see how I get on. I did complete C25K in 2020 so I should be able to do it!
Hope your painful feet soon improve - good luck for the next run!
Hi Alimo, I also though W2R2 was my best - well certainly my most comfortable.
I am trying to run slower, but I do have a tendency to run too fast and get too out of breath. Slowing down and controlling my breathing is my objective for Week 3.
Well, I did W3R1 - and it was okay! I slowed down and was really chuffed this morning that I got through and looked less tomatoey at the end. But earlier this afternoon I felt a bit disappointed that I'd maybe not tried hard enough! It's about finishing the runs though, isn't it?!
I found W3R1 quite difficult. I was running too fast. I have just finished W3R2 and feel amazing. I have decided this week is time to start taking control of my breathing and pace. I am concentrating on breathing in time with my feet hitting the ground. This actually seems to make the time go quicker too ! I think you finding it easier is a sign that you are getting stronger and fitter - so well done you. Let's keep going... 😆
I don't seem able to breathe in time with my footfall, but I do count during my in and out breaths, although I have no idea what it is I am actually counting! 😆
Pleased to hear your R2 went well. 😊 Fingers crossed for mine tomorrow!
🍏 After the weekend your legs will be fresh. Keep it slow and steady. Relax and smile … it’s a run to be enjoyed… there’s no race and it can always be repeated… as with any of the runs. Each new run comes with a little challenge to your determination. Some like your 2:2 feel good & others are hard work. Each completed run prepares you for the next. Take them one at a time and trust the process. Well done so far! 🙌
Well done for embarking on this amazing programme! Your feet and ankles will definitely get stronger. Listen to your body and rest when you need to and repeat weeks if you find it tough. I started because I felt so unfit and unhealthy. I run slowly because I don't like getting out of breath and I feel so much better 🌻
oh keep going, I am on wk 5 tomorrow, I find doing stretches with my feet a lot during the day whilst I am sitting down really helps my feet, it hurts but it’s lovely at the same time if that makes sense x
Hi, as others have said, take care not to overdo things. It is absolutely fine to take two or even three days in between your running days. It won't hold you up, but it will give your body time to recover. Not everyone completes the programme in 9 weeks, you just take as long as you need. Good Luck!
Keep going, and as has been said take it slow .... it does take time but you will notice changes. I was nearly 18st when I embarked on C25k in late 2019, now under 15st that does include caloarie reduction too. Good shoes, plenty rest have recently added some strength sessions and active walking on rest days. Keep at it .... but beware it becomes addictive
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W2R3 - Running gods are close
That’s week one over and done again. 
W2R3 - slow to report 
W2R3 done :D
Week 1 - done!
