I could really do with some advice please as I'm a complete beginner to minimalist running and am concerned (especially now I have an injury) about doing too much too soon or not doing enough of something. Most of what I've read online assumes a certain level of knowledge, which invariably I don't have, so it's hard knowing what to do for the best.
The story so far is I bought my Vibram Five Fingers in mid March and started walking on road for 2.5 miles, progressing up to 12 miles off-road once my feet and legs felt OK. I also did some calisthenics about 3xweek to try and strengthen my lower legs (heel raises, squats, lunges, and one-legged squats).
On 21st May I started following the "Couch to 5K" programme, so was running 3 times per week, one being on short grass, the other 2 being on road, trying to be light on my feet, midfoot striking and quicker cadence than when I ran in cushioned shoes years ago. All seemed to be going well until I developed soreness right round my left ankle (part of which feels like a bruise when I press my ankle bone on the inside) on my last run on Tuesday, which I suspect was the result of a slight ankle twist a few days before when trying offroad. Before that I'd developed a vague odd sensation which felt a bit like when you have a dead leg just before the feeling comes back completely; not numb as such but not 100% right. I can't quite pinpoint where it originates as it's really vague so it seems to be my entire left leg. It's not got worse or better, but I'm now not running for fear of making things worse.
Please help. I've only missed 2 scheduled runs and I'm already feeling down about it because it all felt so good, so need to get this sorted before I inadvertently cripple myself! There are 2 physios in my area, one of which is away until mid July and I left a message with the other (so may or may not be able to get an appointment soon).
Also, is there a beginner's guide to everything I need to know about starting and the early stages of minimalist running? I have lots of questions that probably seem really basic, eg how do I know when it's OK to start running again after an injury? Strengthening exercises - which/ how many/how often/on the running days or rest days? The majority of the info I've found online still leaves me wondering, eg it'll tell me what exercises, maybe even how many reps, but not how often each week to do them or how to incorporate them into my running plan. Ditto stretching (I've only been stretching immediately after running). For all the hours of research I've done I still don't have a simple and clear plan in my head and I'd love to have one.
Sorry this has turned into a rather long 2 topic post hasn't it; should I post the injury bit in "Ask the docs" instead?
Thanks. Beth.
The story so far is I bought my Vibram Five Fingers in mid March and started walking on road for 2.5 miles, progressing up to 12 miles off-road once my feet and legs felt OK. I also did some calisthenics about 3xweek to try and strengthen my lower legs (heel raises, squats, lunges, and one-legged squats).
On 21st May I started following the "Couch to 5K" programme, so was running 3 times per week, one being on short grass, the other 2 being on road, trying to be light on my feet, midfoot striking and quicker cadence than when I ran in cushioned shoes years ago. All seemed to be going well until I developed soreness right round my left ankle (part of which feels like a bruise when I press my ankle bone on the inside) on my last run on Tuesday, which I suspect was the result of a slight ankle twist a few days before when trying offroad. Before that I'd developed a vague odd sensation which felt a bit like when you have a dead leg just before the feeling comes back completely; not numb as such but not 100% right. I can't quite pinpoint where it originates as it's really vague so it seems to be my entire left leg. It's not got worse or better, but I'm now not running for fear of making things worse.
Please help. I've only missed 2 scheduled runs and I'm already feeling down about it because it all felt so good, so need to get this sorted before I inadvertently cripple myself! There are 2 physios in my area, one of which is away until mid July and I left a message with the other (so may or may not be able to get an appointment soon).
Also, is there a beginner's guide to everything I need to know about starting and the early stages of minimalist running? I have lots of questions that probably seem really basic, eg how do I know when it's OK to start running again after an injury? Strengthening exercises - which/ how many/how often/on the running days or rest days? The majority of the info I've found online still leaves me wondering, eg it'll tell me what exercises, maybe even how many reps, but not how often each week to do them or how to incorporate them into my running plan. Ditto stretching (I've only been stretching immediately after running). For all the hours of research I've done I still don't have a simple and clear plan in my head and I'd love to have one.
Sorry this has turned into a rather long 2 topic post hasn't it; should I post the injury bit in "Ask the docs" instead?
Thanks. Beth.