Do I have my first ever sports injury???

[Frissels]

I’m looking for advice from you experienced runners ...

I graduated 6 weeks ago. Since then I’ve kept up the running 3 times a week: 20 minutes (faster) on Mondays; 30 minutes on Wednesdays and a 5K on Fridays.

Last Saturday (not running) I had a pain in my foot - nothing bad, but unexpected. It’s on the outside if my foot by my ankle. The pain comes and goes, doesn’t seem to stop me walking and is worse after a rest. I’ve been putting an ice pack on it once a day. It seemed fine by Thursday, so I did a 20 minute run with no problems. Went for a walk on Friday and it started again.

I’m 65, have always done warm ups and stretches etc after running. I’m worried that a break from running will mean I give up and I don’t want to go back to the way I was.

Any advice gratefully received.

[IannodaTruffe Mentor]

Difficult to tell but it sounds like it might be a minor sprain. Follow the PRICE principles linked to in the guide and if it persists get checked out by your GP.

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.