I have started running again after an eternity. started with 5km in 30 min.

I have started running again after an eternity. started with 5km in 30 min. last week I did 2x 5km in 60 minutes with a 10 minute rest in between. now a week later my knees and ankles still are sore and start to hurt after running more than 10 minutes. are my cross legs fucking me up for good?

pic related my right leg

  1. 4 months ago
    Anonymous

    youll get used to it just keep doing it.

  2. 4 months ago
    Anonymous

    This usually happens if you don't wait long enough between the runs, or if you run on an incline

    • 4 months ago
      Anonymous

      This.
      I know it sucks, starting all over again.
      Just take it slow. Run only each third / second day. Once you ll get used to it, go for a short run everyday. And I would suggest only then start increasing the distance/time to 45 min and then hour.
      At that point if it hurts, just soldier on. Once the body understands, you ain gonna stop, the pain goes away after 15 minutes or so.

  3. 4 months ago
    Anonymous

    i grew up with legs like yours untill i actually put in an autistic amount of time and focus to learn how to walk and run with perfect technique.
    my legs got straighter, not entirely fixed but no pain whatsoever and i love running now.
    here's what i did in order, hope some of it helps
    >barefoot
    >watch best nfl players and olympic sprinters like a hawk and try to mimic movement patterns
    >learn about proper biomechs and contralateral reciprocation
    hint: if your lats, shoulders, abs and chest are not working when you sprint then you're doing it wrong
    >knee over toes guy
    >vmo maxxing
    backward walking uphill
    backward sleds
    atg split squats
    >nordic curls
    >tibialis raises
    the main thing is to research and look what athletes have the best knees after they retire, go slow, regress to no pain levels and build up from there and be obsessed with good form.
    start here and have fun

    • 4 months ago
      Anonymous

      you may have changed this anon's life, and for this I thank you

    • 4 months ago
      Anonymous

      Bullshit.

      • 4 months ago
        Anonymous

        Reminder: running threads have just as much magical broscience as weightlifting threads.

      • 4 months ago
        Anonymous

        Reminder: running threads have just as much magical broscience as weightlifting threads.

        >strenghtening joints and tendons
        >proper biomechanics
        >strenghtening biggest knee stabilizer
        >mimicking healthy individuals with strong af knees
        >broscience
        rip your knees kek, go ahead and wear your knee wraps you powershitters

        • 4 months ago
          Anonymous

          >Watch my favorite youtuber!
          Yes, it is broscience. Like it or not.

        • 4 months ago
          Anonymous

          >strengthening bones and tendons
          >proper movement patterns
          >strengthening stabilizer muscles
          >mimicking big guys (on roids)
          >bro science

    • 4 months ago
      Anonymous

      that's a lot to learn tbh

      • 4 months ago
        Anonymous

        I mean, not really. Most of it you can ignore because it's wrong.

        • 4 months ago
          Anonymous

          what excactly

          • 4 months ago
            Anonymous

            the barefoot running, the pointless bizarre exercises, anything that kneesovertoes charlatan sells.

            Running is not hard. Avoiding injury is not hard. Getting fast is not hard either. Just go slow (slower than you think) and progress gradually (again, slower than you think). If anything starts to hurt, stop and rest immediately. Don't try to power through shit.

            • 4 months ago
              Anonymous

              the premise:
              >i got better and fixed stuff physios told me was "muh unfixable genetics"
              >here's what i did in order, hope some of it helps
              that's pretty tame but whatever
              >barefoot running
              worked for me, how does strenghtening your feet doesn't help your knees, cm'on man
              >pointless bizarre exercises
              split squats and backward walking are not bizarre at all lmao they do them in athletics all the time
              >kneesovertoes
              just take what you want from it, he does stuff right here and there and is good to watch for form examples, don't be a sperg about it.
              i agree he's extremely cringe tho, the only things i would point out would be tibialis raises and atg split squats, that's all you need from him
              >Running is not hard
              if one doesn't grow up doing it i assure you people cannot run for shit, it's not supposed to destroy your knees but almost everyone has problems with running, shins, feet, knees, those are all bad technique problems
              >Just go slow (slower than you think) and progress gradually (again, slower than you think). If anything starts to hurt, stop and rest immediately. Don't try to power through shit.
              completely agree

            • 4 months ago
              Anonymous

              Basically 100% this. Use your common sense. If someone is trying to sell you really hard on something that doesn't seem normal, it's probably a grift. (Anyone remember how those toe-shoe looking things disappeared after they got sued to fuck for making false claims?)

              This, definitely on the slow-running part. My wife is currently training for a half-marathon (she's never run any race longer than a 10k) and one of the major challenges for her is how slow it's asking her to run. Running a 10 minute mile is pretty hard when you're used to doing 8's. Build up speed slowly.

              • 4 months ago
                Anonymous

                you have weak feet and you are the equivalent of bbc posters for running advice
                >doesn't seem normal
                you have no idea of what normal is then kek

      • 4 months ago
        Anonymous

        only if you're either disgenic enough to need all that or not able to implement those things even as supplementary work, most of that i did in a heartbeat and the only big thing was learning how to move correctly because i had a slight case of knocked knees.
        the stuff i listed is just a scaled up version of what a physio (broscience i know) would have you do if you had problems anyway, so strenghtening those areas for someone who needs it more BEFORE they fuck themselves up only makes sense.
        at the end everything in lifting and fitness in general is to be able to understand stuff on your own, if you don't have an instinct for it or put in the time to study all that injuries are inevitable.
        99% of this board has some pains and injuries of some kind because they just jumped into heavy and retarded lifts like retards for years and eat like shit because they thought that was the key to get their dicks wet anyway.

  4. 4 months ago
    Anonymous

    >started running again after an eternity
    >5k run
    >now my knees hurt

  5. 4 months ago
    Anonymous

    Run 3 times a week for 2 weeks
    Take 3rd week off
    4th week 3x
    After that you can start increasing your distance or time.

    Every time I restart running, I always take it ridiculously easy the first month. No need to push it up front, just going to get injured and that'll be that.

  6. 4 months ago
    Anonymous

    >he fell for the roon meme
    Oh nonono

  7. 4 months ago
    Anonymous

    >I have started running again after an eternity.
    Build up slower. Even if you're fit enough to run 5km, follow a c25k plan. That includes some walking. You'll feel silly doing it, but you won't feel like you're in pain for days afterwards.

  8. 4 months ago
    Anonymous

    WTF are these O legs?

  9. 4 months ago
    Anonymous

    Learn proper running form like other anon said. He failed to mention that for road/track running you need proper footwear. Go to a local running store and have them check your gait and recommend a shoe.

    • 4 months ago
      Anonymous

      >He failed to mention that for road/track running you need proper footwear
      You have the proper footwear is already installed. It's called skin. Run barefoot. Don't buy into the myth that you need super-cushioned shoes. Those will just reinforce bad habits and lead to further injuries down the road.
      >B-b-but the pros wear shoes
      Yes, anon, they do. They are paid to. Those shoes also have a carbon leaf-spring in them to make them run faster and win races. Until your income depends on shoes, you don't need them.

      • 4 months ago
        Anonymous

        >super cushion shoes!! Reinforcing bad habits!!
        Thats why you get shoes that help correct your habits.. also never said super cushioned shoes are required.
        >b-b-b pros wear shoes
        Also didnt say that, but yea they wear them because they arent retarded. They arent even expensive, and its worth it to protect your feet and knees. When im running all my life and you arent I guess we will know why.

        • 4 months ago
          Anonymous

          >Thats why you get shoes that help correct your habits
          If you're a heel-striker and you wear shoes that absorb the impact from heel-striking, how would you ever learn to stop heel striking? Hmmm?

          • 4 months ago
            Anonymous

            >heel striker
            no such thing, it all depends on the gait, terrain and speed you're going at, you can't for example sprint and heel strike.
            you don't know what you're talking about.

            • 4 months ago
              Anonymous

              t. heel striker

  10. 4 months ago
    Anonymous

    >right leg of the forbidden one
    post the rest

  11. 4 months ago
    Anonymous

    What do you mean by cross legs? Mine look exactly like this. Is it not normal? I'm a keen cyclist, but running always feels completely fucked up to me.

  12. 4 months ago
    Anonymous

    Slow down, lower your run length/time until you adapt, and learn forefoot running if you don't already do it

  13. 4 months ago
    Anonymous

    >shoe foot
    >mild bunion already
    lucky you don't have a tailor's bunion

  14. 4 months ago
    Anonymous

    Stretch

  15. 4 months ago
    Anonymous

    You want to avoid pain? Get a pair of picrel. You can run like an absolute retard in these and feel nothing but the pleasure of a good workout.

  16. 4 months ago
    Anonymous

    you have cramped up tight leg musles. look up how to properly stretch your thigh muscles, FRONT AND BACK, and actually do it for AT LEAST 3 sets of 30 seconds per day. this is 99.9999% your issue

  17. 4 months ago
    Anonymous

    ...aaaaannd another running thread ruined by footfags' deviant obsession.

    See you on the road, guys. If I see any of you running barefoot, I'll be sure to nudge you into some dogshit or broken glass.

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