I tried to stress that this is just what worked for me, obviously every runner and every situation is different!
The shoes that were 'prescribed' for me following gait analysis were Saucony, i'm sorry I can't remember the model. They had a very solid, raised heel that seemed to almost force my ankle to move in a certain way which I think is why it used to hurt so much. The Nikes are more sympathetic, they constrain the movement but in more of a dynamic way, moving with my foot. They also feel like i'm running on trampolines!
Just wanted to follow up on this - thanks to all who gave me advice. I upped mileage to 15 miles per week with a few interval sessions thrown in and just got a 41.58 10k. Now to up to 20 miles per week and then...gulp... 30!
Just wanted to share my story in case it helps anyone else in a similar situation. I realise it looks a bit like I work for Nike but I honestly don't!
I fractured my ankle 6 years ago, it healed and I never thought anything of it. Then I took up running about 2 years ago and for a while my ankle was fine. I decided to join a running club and take things a bit more seriously so I went to the running shop, who videoed me on a treadmill, before selling me some very expensive shoes to 'correct' my pronation (or whatever it's called).
At the same time I began to increase my mileage and my ankle started to hurt the day after, then straight after and eventually hurt all the way through every run and in agony standing on it the morning after. I was really starting to worry and was just about to visit a sports physio when I suddenly realised that my aching ankle had started at the same time I got new shoes... i'd been assuming it was the increased mileage.
So as a last resort before physio, I bought a pair of new shoes, some Nike LunarGlide +4's as I read they have dynamic support built in.
Well I used them for the first time in a 10k race on Sunday and not only did I get a PB, but not even the slightest twinge in my ankle! Went for a quick 5k before work this morning and still nothing...
This is just what happened for me in my situation. I've had to have physio previously elsewhere and it worked wonders, my friends have had their over pronation corrected with trainers after being videoed on a treadmill in a running shop etc and that worked for them.
Wow thanks guys that's really helpful. So i'll not worry about reps, hills etc yet and just up my mileage to 20 miles per week to start with and see how that works out. I do find that when I run, my legs feel fine, even after a 10mile, but it's my breathing that really starts to labour and slows me down! So more mileage should help with this.
My dad's 60 and runs a 38 min 10k so I should be able to reach that at some point I hope!