Thanks everyone

Well yesterday I did the following

Got on cycle machine and cycled easy for 5 minutes then out the door and started running and when I got back I started on the cycle machine again for 5 minutes to warm down, then after 30 minutes rest I did a few calf scratches and that seemed fine.

But as ive said the problems arise when running 3 miles so next week im going to try that before my 3 mile run and see if that feels any better.

Yes, if it felt good today, do that before your run. Let us know how it went.
Go easy on the warm up and if it hurts when running maybe skip the "cool-down" cycling bit...

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If you and a friend are in the forest and a bear appears, try to run faster than the bear! But at least run faster than your friend...