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it never pays to be out of shape.
i can't stress enough to anybody trying to get in shape, especially
with running, to start slow and gradually add more miles over time.
you may feel like running 5 miles, but your lower extremities are saying
1 or 2 miles only please...
additionally, in the beginning, taking several days off between runs, and
even taking a week off from running after a few weeks of running is what needs
to happen in order for your bones and other tissue to toughen up to the
point where they can withstand the rigors of running. if you are older, you
may need even more recovery.
you have done too much too soon.
you can recover from this most likely, so let it heal. completely.
then, start running again at a slow pace and keep the runs short,
like a mile or less. run slow also, like 9-10 min miles to start.
GRADUALLY increase distance over time. after about 2-3 months you should
be up to 5 miles or so. take lots of time off between runs too, especially
when increasing weekly mileage or distance. once you get up to 5-6 miles
or so, then focus on running at a faster pace.
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