5 mile run

[ofens]

I've done that before too, it's really frustrating!
HRH is right, build up gradually.

[gpw2009]

If you can do 3 runs, maybe 4 a week, you should be ok. I do 7/8 miles and a couple of 5/6 milers then a 1.5 mile best effort. You need to get the miles in your legs, but also do it at a decent pace to build up your CV fitness!

You MUST rest or you will get injured, and that will just put you back! Gutted to hear you have picked one up HRH, you've been given the best advice though (RICE).

Definatly ditch the treadmill too, you can't substitute running on the roads, you need to get used to it!

[HRH]

thanks but it was my own fault for trying to compete with a para lol

at least cycling is fine to keep up cv for the moment

am hoping this won't last more than a couple days tho - anyone had experience with pain in the muscle running down the outside edge of the foot?

seems to be called "abductor digiti minimi" according to google

[eleven]

ave had some pain in my right foot just under my toes right in the middle of my foot running is fine its just after my run it hurts a little,and first thing in the morning.What do you think in right for a rest 1 day a week or more ?

[eleven]

also ment to say apart from my daily run and some pressups thats all i do each day i dont work or excert myselft in anyway really.

[gpw2009]

What do you think in right for a rest 1 day a week or more ?

Just listen to your body mate, but don't be jack. Would go for 2 days, maybe more if you have just started. A Wednesday and Sunday, just to break it up possibly

[HRH]

i dont work or excert myselft in anyway really.

lol

[gunner75]

just as an aside :
http://www.thestretchinghandbook.com/ar ... nation.php

I had problems in my feet which was due to over pronation, specialist running shoes corrected it and I was fine. It may be worth a look.

[eleven]

cheers for the link going to get a proper pair of running shoes.

[gunner75]

Well be sure that a specialist tells you which specialist trainers you may/may not require before you splash the cash! they are not normally sold 'off the shelf' in the high street but mainly in the running shops - where the staff are experienced enough to know what their on about. Your best bet however is do what I done and see a foot quack and he will tell you there and then if its anything worth worrying about and what can be done to help!

[eleven]

my runs really caught up with with me last week took 2 days rest in a row but feel great now had a drink 1st drink in about 4 months lol