"Listen to your feet. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts! Sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently." You can read more about their study and their recommendations here.
Common Sense Perspective - Your calves and arches are going to be sore and tight. That is expected and different from pain, which is not expected. Stretch slowly and massage gently, but if you have any concerns at all, please consult a doctor.
Progress Report - Yesterday was a Rest Day. This morning my calves felt great. Today I stretched, ran for a half mile, and walked for a half mile. Once again not setting any records, but this run felt good once the entire way. I do want to be faster, but this was not a speed drill. There will be none of those until I'm putting some regular miles in.
- 0.5 mile - 5'12
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