starting C25K

Hi, I am planning to start the Couch to 5K running program.  I have never been a runner, but thought I would give it a shot.  Any "graduates" out there? 

I have flat feet and I mean NO arch at all.  Is runing regularly going to be painful?  (Cuz I am not looking for pain!)   

Any suggestions on doing the program?  

I have never been one to do stretches.  Are the needed?

Thanks for your input!

Good quality shoes from a real running store, not the footlocker type stores you find in the mall.

They will watch you walk/run and be able to recommend an appropriate shoe for your foot and the way your foot lands on the ground.

The program is great, it is meant to be successful.  It starts off very easy so that you will see success early on.

If you can't do a week, that's fine, just do that week again the following week.  It's not a race to finish the program.

Stretching is very beneficial, and can eliminate or reduce a lot of the pain and injuries that can come along with running.

I started C25k last august (never ran before) and just raced a half marathon last weekend!

Ok, not EVERYONE wants or should do that.

I agree with above - get yourself fitted for some good sneakers.  Even if you don't do a lot of running, they are great for walking too!  They fit you for YOUR foot - and won't force you into super arched sneakers that just hurt your feet (trust me, I feared this myself).  My feet also are now a lot less flat after weight loss.

Stretching before AND after is really beneficial.  Any you do is helpful.  My physical therapist told me to hold stretches for 2-5 seconds with many repeats BEFORE a workout and hold for 30 seconds 1 or 2 times AFTER a workout.

Just finished a week and 1/2 ago.  Now training from my first official 5K on July 3.  I am 50, still got 40 lbs to go, and NEVER ran anywhere before.  Loved the program.  was such a great non-scale method of documenting progress.  Even if the scale doesn't move, you know you are always in control of the c25K program.  I repeated week 6 because 1) didn't feel ready for week 7 and 2) missed a training session due to travel.  But no matter, I caught right back up and am now running that 5K distance.  Not in the 30 minutes that is contemplated, but I'm running for completion right now.

Good luck to you.  I will also add - good shoes - good bra if you are female, and lots of stretching.  The miracle of me was than even though I was 49 and almost 300 when I had my surgery, I still had good knees and back.  I work hard on maitnaining that, and stretching has, in my opinion, made all the difference.  I don't have any pain after doing the 5K distance.

Anne

Thanks for all the great input!  I will definitely go shoe shopping this weekend.  My daughter has been after me get the shoes from a spciality shop that helps you find the right shoes for your feet. 

I am so excited to be starting this....I have contemplated and not done it 3 or 4 times, but I feel like the time is right this time. 

there you are!
how weird that we are both starting the C25K at the same time AND we both have Flat Feet!

I'll be watching this thread!

I am also new to running and have very flat feet.   I started the C25k about 6 weeks ago.  I bought new running shoes and got some inserts (cheapies) from walmart before I started.  By the fourth week I was having a lot of pain in my right knee.  I went to see my doctor who sent me to a orthopedic doctor and had x rays there.  I apparently have chondromalacia (probably spelled that wrong).  But, the cartilage in my knee is scraping together.  So, they sent me for physical therapy.  He told me it is likely a direct result of my flat feet and possibly also because I have very tight upper thigh mucles.  He gave me a bunch of exercises to do daily and I had to go back to walking 3 miles per day. 

He recommended I start with dr. scholl's inserts (which you can get at walmart).  They have a machine you stand on and it tells you which orthotic inserts you need.  They cost 49.99 but, if you go online to the Dr. Scholl's website there is a $10 rebate coupon (so you save a little bit). 

He also gave me a magazine the website for it is roadrunnersports.com.  They tell you which shoes are designed for your foot type.  For example I'm a MC+ (because i'm flat footed and over 150 pounds).  If you were flat footed and under 150 you would just be an MC.  (those seem to be cheaper-so even more motivation to get this weight off!).  But, they carry most major name brand running shoes (asic, new balance, nike, etc). 

I meet with him again this week and hopefully the goal is to be starting back at week one of the C25k in the next 1-2 weeks.  Sorry for such a long post but, hopefully you won't run into the same problems that I did! 

I have a torn meniscus in one knee and arthritis and chondromalacia of the patella in the other... i was given a knee strap for the right knee...   and exercises

i work the thighs  quads and hamstrings.  I also have a tight spasmed piraformis on the right side.

I'm a hot mess orthopedically.   and yet I WANT to run!  my BRAIN needs to even if my body does not...

yoga helps the muscles..

 Let us know how your next Dr Appt goes and thanks for the info.  I to have a history of knee problems - 2 surgeries and I think I am doing pretty well so far.  I have also managed to break my feet about 10  times over the years.  Some of those breaks were never medically tended to...they always seems to find  fore "old" breaks each time they xray for the latest.  

I do have the custom fit inserts for my shoes and were them religiously!  

I will definitely check out that website of shoes....that is neat.

yes Nessa I wandered over here!  I am still drying to find time to get all the workouts in....Fri & Sun then one day at work or after work.  

I went to my 2nd stretngh training sessions today .  It went pretty well

I've tried to run before and failed. Until I did Couch to 5k. I was able to run a 5k immediately after I went through it and my longest race was a Half-marathon. I'm a believer!