Couch to 5k...NHS Choices version

[leclerc]

Ok, have not been on the forum of late, due to a whole load of having no time for here but also due to life getting in the way of things. However one of the things I have started doing is Couch to 5k which is a program of 9 weeks which gets you off the couch and running for 5k in 9 weeks.

Here have been the problems I have had and ones I still have.
Firstly, never buy a pair of trainers online and always go to a specialist shop to see what kind of trainers you need. I have proper running trainers after week 1. However, my feet are absolutely killing throughout the rest days and run days after the run. I've tried new insoles, I've tried soaking feet in Epsom salts and then applying nuerofen gel, I've tried massaging with a tennis ball ie plantear whatsaname.

I guess what I am really saying is that I am on week 4(do not congratulate me as that is not the reason for this thread.....yet!!) and issues of feet are a concern. I can hardly walk in the evening because of the pain that I have on my heel.

Any other options that I could try?(yes I should try changing to a better diet and losing weight as I have hardly lost a pound and am overweight)

[Amethyst]

Re: Couch to 5k...NHS Choices version

Hello Nats, Nice to see you xxx couch to 5k is a great way to start, I followed it before doing the race for life, but sadly have reverted to couch... must get off my ass again. Totally agree with the trainers issue, you must try them, sounds like you need something to put more pressure on your ahem balls rather than your heel, I found those 'calf improver' trainers best for running rather than flat soles. And yes the diet helps, makes you lighter to take the pressure of your poor tootsies, clean food..... says I lol.

Anyways, xxxxxxxxxxx

[Amethyst]

Re: Couch to 5k...NHS Choices version

Have you a link to the NHS choices version btw?

[leclerc]

Re: Couch to 5k...NHS Choices version

Have you a link to the NHS choices version btw?

http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx


There is also an app as well plus you can do another one after the couch to 5k which takes you further beyong 5k.

Also, to consolidate on the 9 weeks, am not sure if you have a park run site near to you. For me, Milton Country Park have something called a Park Run every Saturday and it is a trend that is spreading.....

[Amethyst]

Re: Couch to 5k...NHS Choices version

Sadly, or not, I am yet to join the App generation, I try get daughter to come with me to shout me to run / walk ... otherwise its my phone stopwatch.... the walking bit goes so fast and the running bit seems eternal lol. So, Are you training for something or just on a get fitter streak?

[Amethyst]

Re: Couch to 5k...NHS Choices version

To be honest I was much better on the treadmill than on the road, but gym membership and the petrol was prohibitive. I have a cross trainer at home which is easier on the knees and feet but just not the same.

[des8]

Re: Couch to 5k...NHS Choices version

Well there .... most common cause of plantar fasciitis is jogging, hence it is also called jogger's heel..... so that's a dangerous past time you've taken up.

It's most probably a series of micro tears in the plantar, and the conservative treatment is rest and tendon stretching exercises.... so return to couch!

I only know this because my son in law was originally mis-diagnosed with PF, and treated accordingly, and has now had his ankle fused and been medically discharged from the RAF. Ongoing tribunals and negligence claims mean we're upto speed on all things ankular!

[teaboy2]

Re: Couch to 5k...NHS Choices version

Nat, regarding the trainers. Being someone who used to do a lot of long distance cross country running. Its safe to say, no matter where you get the trainers from, they need bedding in. So yea your going to get discomfort, and blisters, swelling and etc. When you first use new shoes, trainers. The fact you likely have not done a lot of running prior to this 9 week course also means your feet and ankles are not used to the physical pressures or the different way of using your muscles. Hence your feet killing you.

My Advice is to wear thin running socks, to reduce rubbing against inside of trainers and reduce sweet discharge - Instead of sports socks, as they are thicker and increase sweet discharge on your feet, increasing chances of blisters from sweeting and rubbing against inside of trainers!

Also a simple measure that will help reduce the aches and pains, is to simply not tie your laces so tightly, leave them tight enough so the show remains on your feet. But loose enough so that their is an air gap between the side and top of your feet and the inside of the trainers.

Where the top of the trainer rubs against the top of your feet, just before the toe knuckles. Stick some gum on the inside where it catches your foot or blue-tack (or anything you can think off, even taping cotton wool to that area on your feet helps). This gives you a cushion effect reducing the amount of rubbing. Off course it doesn't stop it all the time, as the longer your running the more likley the gun or blue-tack will give way and the rubbing will commence. But at least it stops it rubbing from start to finish.

Sounds silly i know, but it worked for me, whenever i had new trainers.

[Amethyst]

Re: Couch to 5k...NHS Choices version

I always wear two thin socks on each foot to help stop any rubbing and blisters.

[teaboy2]

Re: Couch to 5k...NHS Choices version

I just wore one pair and loose laces (not too loose though, as nothing worse then having to hop back and collect your trainer), to make sure the chance of rubbing was minimum and there would be an air gap, letting air in.

[leclerc]

Re: Couch to 5k...NHS Choices version

I haven't had a single blister yet(I bet I do now you have said this). I haven't had a stitch yet which the woman on the Couch to 5k said I'd get. My feet just bloody kill me and I soak them in water every evening to allow the fires to burn down .

I am changing my everyday footwear cos my running shoes and my everyday footwear are different in size of thickenss of heal ie they are walking shoes(Karrimor.,...the bad shade of brown ).

I always wear sports socks and as I haven't had blisters, if it ain't broke.....

However, I do find Sports Direct shop assistants completely and utterly useless. It was a JD sports employee who suggested a specialist running shop that I went to.

[leclerc]

Re: Couch to 5k...NHS Choices version

Ok, so am on week 7 of couch to 5k(there is a forum about that somewhere so I have a few posts under a different username but one that I've used before). I have changed to 100% cotton socks and my heels are a biatch!!

However, I've run in the rain today for 25 minutes and will run again in a couple of minutes. Many people might say to take some medical advice so I will do in a few weeks time when I get time off work. It might mean having to spend money on yet another pair of trainers.

Can the type of trainer change due to the socks you wear?(sounds like a dumb question but I thought I'd ask it)...

I would add that if anyone is doing couch to 5k then stay positive and forget about how slow you are running. Tonight some snails passed me on my run but it didn't bother me