You just have to give it time, maybe a lot of time. It took me a good six or seven weeks from starting to exercise before that pain went away so I could run comfortably, and I spent the whole time doing on average 60 minutes a day of uphill walking. It's mostly a matter of weak calf muscles, so whatever you can do to strengthen them should help. Walking uphill is very helpful, whatever steepness/duration you can do without feeling that same pain. If you're at a gym there's probably specific exercises you could learn as well, but I don't know anything about that.
I've seen coaches here recommend waiting at least six months into exercising before trying to run, and this is one of the reasons why -- weakness is certain muscles can really mess you up if you push it too hard. Even though I didn't wait that long myself I know how frustrating it can be. In the meantime it's possible to vary your exercise/increase the intensity some by doing interval training -- keep it all walking, but do a minute very slow and level, then a minute very steep and fast (as intense as you can take, basically), then recover and repeat. And again if you have access to a gym, you can try other types of cardio -- I'm not at a gym but have an ancient sort-of-rowing-machine thingamajob, and I think that movement is also very useful in preparing for running, mostly in terms of how it strengthens the thigh muscles. A bike might do the same.
Height 5'8 1/2"
GW: Originally 150. Maintaining at about 146 since June 2013.
5K 4/21/11: 31:55
|27 Maintenance Weeks