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Heartland Foot and Ankle Associates
Call 309-661-9975
Toll Free 866-274-0285
Fax 309-661-9920

Couch to 5K - Month 2

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Well, runners, I am back at it.  I find that I get discouraged if I am unable to go faster or further with each run.  Even a foot doctor, who knows how to stretch, wears proper shoes and orthotics, can get a fair amount of pain from running.  My regimen has changed slightly to accommodate the knee pain (old injury from bootcamp, ask me about it!) that I have been experiencing.

I am officially doing each “week” in this program (there are 9) for two weeks in a row to build up stamina and strength.  I have also started just WALKING for 30-40 minutes on the non-run days to continue to strengthen my legs.  This achieves two things:  first it keeps my muscles warm, every day.  Secondly, it allows my endurance to get built up (although slowly, but I was quitting before when my knee hurt so much!)

A few other tips that I am preaching to myself and YOU as we continue on our journey to healthy feet and bodies! 

1.     I am taking an anti-inflammatory on run days to minimize the knee pain.  See your podiatrist or family doctor for correct dosing and medication for you!

2.     I am diligently icing my knee and left heel (darn plantar fasciitis!) after every run.

3.     I am back to using my stretching splint each evening to keep myself loose and limber.

4.     I am TRYNG to not be so hard on myself if I don’t go faster and further.  I know I am definitely doing more than I ever was sitting on that couch.

Till next month’s update!

Dr. L

If you have questions or concerns about your running/walking program, I am here to help!  Contact my office anytime at 309-661-9975 or www.heartlandfootandankle.com

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