Couch to 5K
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I have been running for about 8 months now and have got up to 4 miles. On Thursday I decided to run 7 miles and thought i would see how far

i could run. Much to my surprise I managed it. Two days later though I have pain in both feet below the ankles on the outside of my feet radiating towards my little toes. I now find myself in a great deal of pain and struggling to walk. I am not sure what I have done, any ideas greatly welcome.

3 Replies

Umm, I would say that you have ran too far! Your poor feet! I believe the general rule to avoid injury is to not increase mileage by more than 10% a week, so a jump from 4 miles to 7 miles is too much.

I don't know what you've done to feet, but suggest Ice packs on them, and rest and then build up gradually from 4 miles!


Yep agree 100% with Lynds, you have extended your running distance by too much, the golden rule seems to be increases of 10% a week. I think plenty of rest, pain relief and ice, if not easier in a day or two a visit to your GP may be called for. The fact that its both feet does suggest its more a case of done too much as apposed to a serious injury.


I agree with the above. You have done too much. As a remedy I would auggest the old RICE solution. Rest, Ice, Compression and Elevation. This will at least give some relief until you can see a GP for more help.


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