Second week of C25K and I'm having stiff feet and ankles.

[Rigpig]

I did W2R2 this morning which was my personal hardest one yet, I started with ankles and feet that were sore and stiff, they loosened up as I got into it but it was a bit concerning. I was told that I might get some advice here on what I can do to prevent this? Thanks

[AlMorr]

Do some stretching exercises before you run, drink plenty of water the day before you run and also the day you run, also to avoid any injury do the running bits of run 3 of week 2 a little slower than you did run 1.

[linda9389]

Hopefully as you adapt to the running, these aches and stiffness will ease. I always find it takes 5 to 10 minutes of steady running to loosen up my feet and ankles but in the early weeks of C25K with shorter run/walk intervals it's hard to get loosened up and into a rhythm. There are various youtube videos by Caroline Jordan that deal with feet and ankles. I've been doing a rehab one post injury which would also make a very thorough pre-run foot warm up (and done every day will help strengthen your feet and ankles). Post run, make sure you stretch your calves etc. well - tightness elsewhere can be felt in the feet and ankles.

youtu.be/vz2ZELsr0dQ(Not working as expected?)

[Rigpig in reply to linda9389]

Thanks for that

[linda9389 in reply to Rigpig]

Good luck. Hope it helps 🙂

[Oldfloss Administrator]

Here you are and here we are to help..

healthunlocked.com/strength......

Lots of ideas for those really important bits of your running equipment.

Check out the other pinned posts too, I have been putting up posts for our running body each week.

Calf exercise, knee exercise.. hamstrings etc etc.... I think you will find them very helpful!

[Rigpig in reply to Oldfloss]

Thanks for taking the time, I’ll have a really good look through these 👍

[Oldfloss Administrator in reply to Rigpig]

You are most welcome.. we try to be supportive.. ha ha Seriously.. the exercises on here really do help with our running.. I know how much my exercises regime helps me!

Well we started at the feet, worked our way up and and I am about to post some neck and shoulder exercises today!

These links and the posts re-other exercises regimes, really do pay dividends... and if we are unlucky to be on the IC, then there is work we can do to keep everything moving too!

[ju-ju-]

Lots of great advice here... warm up gradually, taking it slowly, and ensure you rest... its so important. I do yoga pre run if its more than a 5k, and post run if I am feeling stiff. Ill post a link to it here as its really good for feet and ankles:

youtu.be/Hbw4oX0_vFs(Not working as expected?)