Hello, this year I've been having a crack at some longer runs. Building it up slowly.
Two weeks ago I ran a very slow 11km. All was fine after, had some slightly achy muscles in my back after but otherwise felt fine.
Last weekend I ran (or very slowly jogged) 13km.
But for the last few days the tendons in my right foot particularly have been a sodding pain. They almost feel recovered today (4 days later). I'd say 20% of the pain I felt the day after my run. They just feel a bit numb and delicate right now.
So what would you do next?
Assuming they feel good tomorrow I'm thinking about dialling it back to say a 5km jog this weekend, and if that feels ok, get back up to the 10km mark and hold it there for a while. Maybe after a few weeks if still ok, start doing two 10km per week for a bit.
Does the above sounds reasonable or risky?
Any exercises I should be doing to help strengthen my feet? The tendons that hurt are along the arch, heel and within the ankle joint itself. Rotating the foot around results in pain when fully left or right (up and down don't seem to hurt).
Thanks all.