<human>: My running background in short: I used to run a lot in high school, started running again in April, after 10 years. Before I started running I was having some problems with pain below the heel on my left foot, but I still went for it. Pushed myself, went from 0-5K in 6 days and 5K-10K in the week following that, after which 5K (2-3 times a week) became my usual runs and 10K (once a week) became my long runs. Injury got worse and right foot started showing similar symptoms, so I had to see a doc.  
  
What the Doc said after taking X-rays: He diagnosed me with Plantar Fasciitis and also showed me some bone spurs starting to form where the Achilles tendon connects to the heel. For treatment, he recommended that I take it easy on the running by cutting down on the mileage, shortening the strides and reduce my pace. He also suggested that I add in some cross training to take pressure off of the feet and asked that I do calf stretches at least 3 times a day with a set of 10 each time. In addition, I was prescribed an anti-inflammatory gel and recommended custom orthotics (worth $550 without insurance coverage) for my running shoes. I haven't decided if I want custom orthotics or off the shelf ones yet, but, he asked me to visit in another 2 weeks to go over more stuff and check on the progress.

Condense the text into a few key points
<bot>: Pushed myself hard and increased mileage without following the 10% rule, doc diagnosed the injury as Plantar Fasciitis and recommended that I take it easy on the running and cross train until things are better.