Hello all, what a great forum firstly!
A bit of history.......
Started running about 8 months ago due to getting up to 17.5 stone Being only 5ft 8in tall i was rather fat. So i got up and started running, very slowly for a few weeks untill i was running for 30 mins constant. I kind of stuck at this length of running and concentrated on getting further in that time frame, thus speeding up. I didn't have any plan(obviously) and was doin maybe 4 miles a session maybe a little less. I continued to do this untill just before xmas, where i felt confident enough to go further, i had been using a pair of knackered trainers to run in, they were truly awful, but i had lost 4 stone and had fully caught the running bug.
After doing a simple wet paper test, i chose some new asics patriot 4 trainers untill i had a proper gait analysis done, because i got impatient(stupid i kno!). I stupidly went out and run a decent 5 mile in them the day i got em and continued to hammer them ever since.I was already doing about 16-18 miles a week when i decided that i wanted to become a 10k runner and i chose a 10k four week training programme, 5 days p/w. It all seemed very reasonable and the schedule was based on someone who was already 15-20m/w, so i dug in and went for it. I used to run flat out every run,so to follow a training schedule that got you to run slower was a revelation, but got me more addicted hehe.
I got through the training and knocked off 3mins from my 10k pb, but towards the end of my schedule i noticed stiffness/grinding in my left ankle/achilles area. I kinda run thru it and rested a bit and it subsided but was more prevelent on a long run say of ten miles. I now find my right foot with the same stiffness as my left and its quite frustrating, its not even painfull, just there and im mindful of it being the leader to something worse. So i cut my mileage back and ive rested today completely, no ct and i run only 3miles fri and sat when it should of been at least double. I feel much better today and could have gone out,but im thinking did i up my mileage too quickly or is it improper footwear or a combo of the both?What kind of recovery am i looking at? What kind of distances shall i start back out running? a mile or two? So desperate to get back out obviously, but will heed any advice.
Thanks, sorry for the long post.....

Simple answer... Book in with a physio


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Thanks Dollypip
Do you think im able to go for a short run daily in the mean time? What sort of length?Intensity?

__________________
10K PB: 41.20
5K PB:19.26
3 Mile PB:18.52
1 Mile PB:5.55

I wouldn't want to say!

I'd do as much as was comfortable and rest when needed but RICE!!!


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Rachel is right.. and to answer you first post it sounds like you hit it too hard.. wouldn't run until you are happy to do so.

Thanks Racheal and Neil, sometimes you just need someone else to tell you straight! Hehe.
I can knock out a comfortable 3 mile @ 8.3-8.45min/min and then ill hit the exercise bike for 30 mins @>75% intensity to keep up my workouts.
I think ill avoid the tempo runs and interval work and stick to 3 or 4 miles a day with a long run(ish hehe) of 5 miles on a sunday. Then next week i can up my daily runs to 4-5 with a long run of 6 on a sunday and gradually add a mile a week till i reach the level i was at before.
In the meantime, book myself a physio appointment and sort a proper gait analysis out!
Thanks everyone

__________________
10K PB: 41.20
5K PB:19.26
3 Mile PB:18.52
1 Mile PB:5.55