Couch to 5K
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W4R2 - OUCH!

Well I found W4R2 harder than W4R1, though running in a different place and in full sun probably didnt help. I completed it but in pain, I've somehow managed to pull something at the back of my ankle and now am in pain, especially when trying to walk. I am really disappointed as this is probably going to mean a set back for me. I hope its not going to be weeks before it gets better!

3 Replies

Oh no, I hope your ankle is OK? It's really important to rest it (RICE - Rest, Ice, Compress, Elevate) to avoid further injury and let it heal in the quickest time. I know it's a blow if it means a week off from the programme, but you don't want to make it worse so don't be too hard on yourself :)

Well done for completing W4R2 and trying out a new route! I'm doing WK4R3 tonight - eep!


Unfortunately, I was on my feet all day yesterday and ankle was aching like mad. At least today I have been able to rest it and have had an ice pack on a few times so there seems to be a bit more movement in it. Its so frustrating when you want to get back out but I'm thinking I should give it a couple of days after the pain has gone before venturing out and maybe just try a walk initially. Then go back over an earlier programme. I just hope it doesnt take too long to heal.

Well done with completing W4R3 and good luck for W5 (which I should have started today . . . can you tell I am feeling sorry for myself lol).


Ouch, poor you! Hope the rest does your ankle some good and don't'll be back out there and catching up for lost time in no time!


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