I started running about 6 weeks ago and have ran couple of 5k events, and did a 7k (on my own) couple days ago, after which I had lot of soreness in my ankles, especially the right one. I have used epsom salt soak (right after my run) and Bengay has been my friend. The soreness is not quite gone, but is manageable right now. I did not run or walk yesterday and only did a slow walk today.

I would really like to get some advice or feedback, so I can prevent any long term injury. I have grown to like running, and ofcourse would like to continue for as long as I can.

For context, here is what I have done:

May - mid June: Walk, on average 3-4 mile/day

Below are my runs by week for the last 6 weeks -

Week 1: 1.6miles Week 2: 3.11, 1.6, 3.0, 3.11, 2 Week 3: 3.11 (5k event), 2.88, 3.1 Week 4: 1.56, 3.73 (6k), 3.11 Week 5: 3.11, 4.1, 2.46 Week 6 (this week): 3.11 (5k event), 4.35 (7k)

Am I forcing myself to go longer distances too quickly? Should I be running at one level (eg 5k or 6k) for few weeks, before increasing?

I usually walk for a bit (5-10 mins) and then run. But since last couple of weeks, I have started to include some quick stretching exercises as well before the run.