Help with running

[Espoleta]

Hi everyone, looking for a bit of support/advice/kick up the arse. I was running 3x a weeks around 5km in 30 minutes. In about March my feet arches started giving in and I had to rest and recover. I did a 10km in May that I did in 1:14. Since then I’ve barely run. Feet are better but I’m finding it hard to motivate myself as my time has dropped so much and my endurance isn’t great.
Do you think I restart the couch to 5km (how I got into running)?
How do I accept my massive drop in time? Or is there a program (app would be great) that could build me back up?
Any help would be greatly appreciated.

Bump?

Sounds like plantar.

Don’t bother with an app. Just go out there and see how you go. Pace will increase with regular running

A drop in your running pace is no issue - you'll be back to where you were in no time. For now, you need to think in terms of time on feet.
Start off going for a half hour run every other day. Doesn't matter about the pace, or how many walking intervals there are - this is about you getting out there in the fresh air for some "you" time, to have a breathing space and get fit.

Each week, start upping the length of one of the runs. Keep the others at 30 mins but make them faster, or with hills, or with intervals. Within a couple if months you'll be aiming to do one long run a week, one faster run (ideally a parkrun if you can), one speed or intervals session, and one steadier run (aka recovery run). Or turn one or more of these into a commuter run if that's doable.

Also, book yourself an autumn 10k, with an aim of breaking the hour

Those are not bad times! Well done. A few comments

• go to a good sports/specialist running shop, they will be able to give advice on runners, comfort, gait, etc. that could minimize future injury

• to get a better time you'll have to do repeats www.runnersworld.com/advanced/a20825846/the-best-10k-workout/

• as you try improve your time, remember that rest / recovery days are essential

• Check out the free version of Strava, it's a good way to review your progress. I also find it motivating ... and share with some friends

• Do you have any friends that are good runners. If they run occasionally with you they will give some advice on basic technique that can improve times

Bottom line is that you are doing great! Once you are costing along at 5 or 10K distance, then if you do want to improve times you'll need to do more than just run ... more planning/goals/advice ... good luck!

You might find it helpful to have a browse on the various running threads in the 'Exercise' topic, and see if there is one you would feel at home in.

Have you checked whether your trainers are still OK and that you have the type of sole (supportive or neutral) that you need? Going to a shop like Runners Need would be a good way to get advice on things like amount of cushioning, width etc

Going back to C25K sounds like a good plan - you probably wouldn't need to go back to the very beginning, maybe restart at about week 5?

And go to Parkrun - doesn't matter at all if you struggle a bit or walk all/parts of it right now (loads of people do) and it's a way to see how you progress.

Snap!! I was exactly the same, running 2/3 times a week and training too! After 2 months of minimal running I am struggling to motivate myself and have failed to finish my last 2 x 5k attempts.
I have started running with some friends after work so I am obliged and just getting out there hoping the love for it will come back soon. I'd just forget your times for now and get back out there, you don't need couch to 5k the first run will be the hardest and then you can use that as your starting point to improve x

Thanks everyone! I ran this morning and did do the C25K Week 5 as suggested by @AuntieStella and it helped. I forgot to track my progress though from the start, so only caught the last 22 min and did 3km- so not hideous.
@Lindormilk whats a planter?
@Runningonempty84 good advice on doing a 10km in the autumn- will look into races.
Will also look into the park run and start this Saturday.
@BasedInDublin thanks for the kind words about my timing! I've also downloaded strava (but forgot to use it today)
@jelly79 today was actually ok- but getting out there was tough. I ran my favourite route next to the canal which was really nice
Thanks for all your advice. I will pop over to the exercise topics and see if I can find a thread for people in a similar position

Plantar fasciitis. Have a google. Many runners have it and its a right pain in the arse