New to running? You'll want to avoid this...

Achilles tendonitis occurs when the tendon that connects your calf to your heel bone becomes inflamed and painful. If you do develop this injury, then you're probably start to notice improvement after 12 weeks of treatment, rest and rehabilitation. There are two sites in the tendon where injury can occur:-

# Non-insertional Achilles tendonitis, occurring in the mid-portion of the tendon and tends to affect younger, active adults.

# Insertional Achilles tendonitis, where the tendon meets the heel bone and can affect people of all ages, including the inactive.

What are the symptoms of Achilles tendonitis?

# pain and swelling in the heel or calf that worsen when walking and running

# stiffness and soreness in the Achilles tendon in the morning

# thickening of the Achilles tendon

# limited ankle function and pain standing on your toes

If you're new to running then you have to build yourself up gradually to ensure your body is gently exposed to the forces exerted on it when running. I would strongly recommend the couch to 5 k programme. This nine-week plan builds you up slowly to 5k so you can reduce your chances of injury and maximise your enjoyment.

Prevention is better than cure, so be sure warm-up and cool-down, work on your flexibility and strength. and incorporate plenty of rest into your regime.