Couch to 10k owww my bloody arches

[operaha]

Reasonably fit and can already run 5k so thought I'd sensibly start couch to 10k. I'm on week 4 day 3 tomorrow and whilst I'm finding it hard, I'm getting through each week!! Ultimate aim is a half marathon by end of year.

But my left foot arch is so sore today... I have high arches but went for a proper running shoe fitting and bought proper decent trail trainers etc...
Any tips for lower leg exercises for before and after runs? I don't want to stop!!!

Stick a can of beans or similar in the freezer... wearing socks, roll it under your feet to ice them after each run and whenever you get chance when they are sore.

Also get a golf ball and use it to massage your feet, doles, arches and round your heels....

If your calves are tight, get a foam roller and use that to self massage ....

If that doesn't help, see a chiro, physio or podiatrist....

And don't try to increase pace or distance until it is resolved.... you might even need to back off a bit...

Soles not doles...