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I've been running for three weeks. I liked it so much that recently I was running 5 times a week. Unfortunately, in regular sports shoes, not running shoes. Every other day in the forest, and every other day on asph alt or some other hard surface. My ankles hurt a bit, so I bought soft shoes, especially for running. I went to the asph alt and as if I turned on the turbo. For this joy, I was running for about 50 minutes. (a lot for me). And then I barely made it home. The ankles are swollen, they are sore, they are stiff. Especially when going down the stairs. I lubricate with ointment (felogel, with diclofenac). And today, with regret, I refused to run. I'll let go tomorrow too. Should I run it or wait? And if you wait, how much?
Starting an adventure with running 5 times a week is a mistake, it is obvious that it is contusive - tendons, joints, knees not used to such an effort are not used to loads and running training should be based on other assumptions, not the number and length of the run - but the shaping of efficiency. The most important thing for you is running not on asph alt, up to 30 minutes, 3 times a week and at the same speed from the start to the end of the training. Now, please take a week off and then exercise your endurance by keeping the pace and systematics (it should not be faster than 6 min / km). If you care about running and persistence in this activity, continue such training in forest, park alleys - if you can stand it well - for half a year. The next stage will be running 4 times a week for 30 minutes, and only after, for example, a year, increase the effort by 5 minutes every 2-3 months. This process may take several years, otherwise you may quickly eliminate yourself from running, and your injuries may worsen and become more serious. Perseverance and systematics are the most important.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Paweł F. NowakExpert in physical activity (aerobics instructor, swimming, athletics trainer), marathon runner, author of the books "Running - a way to a he althy life" and "Women's he alth training in the context of modern lifestyle".
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