Running without injuries for beginers

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Patsy9
Patsy9 Posts: 5
edited January 25 in Fitness and Exercise
Hello. I'm 20 years old. I can run up to 5 miles but I don't know if I should until I lose my 20 extra pounds. The impact on my shins and knees is very painful in the end. Does anyone have any diet/workout recommendations to help me run farther without injury?

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  • arl1286
    arl1286 Posts: 276 Member
    As a general rule, increase your mileage by NO MORE than 10% every week. Your longest run should be no more than 25-33% of your weekly mileage. Truthfully, just play by feel. If you notice joint pain that doesn't go away after a few hours, take a day off and see how you feel. If 5 miles is your maximum run, you should aim for 5 once a week, and do 2 or 3 other runs at different distances (2 or 3 or 4).
  • scottb81
    scottb81 Posts: 2,538 Member
    The 20 extra pounds really isn't a problem. The painful shins and knees are simply from pushing your body further than it is ready to go right now.

    Every second or third week scale back your mileage by 30 to 50%. That will give your body a chance to catch up to the new demands you placing on it. Soon you will be past the painful shins and knees and can proceed more aggressively.

    Also, google "Good Form Running". I found that this helped me a lot.
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