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Anonymous
hey /fit/,

i was out of shape (150lbs 5'7'') so at the beginning of June I started running. I did a five mile loop and took 3-4 short breaks while running it. Since last week, I've been able to run it without any breaks and no problems. I wasn't even breaking a sweat. SO I decided maybe 10 miles runs were for me. I did those for about a week, but during yesterdays run, I guess I was putting too much strain on my knee, and now I can't even walk on it. I also can't bend my ankles anymore either.


Is a 10 mile run too long? Also, if it is, what can I do to make my 5 mile run more effective?
>> Anonymous
HIIT?
>> Anonymous
Everyone is going to tell you to switch to HIIT, but that really isn't going to help you.

Don't run everyday, work your way up to 10 miles more slowly, use a heating pad on your knee.

You can add bursts of sprinting to your 5 mile if you feel like upping the intensity without changing your program.
>> Anonymous
>>202436

why won't HITT help me?

I run 4 days, then take a day break. 5 miles, 10 miles, 5 miles, 10 miles, break.

I was told today NOT to do the heating pad. I was told just to put some ice on it, and if I really want to use a heating pad, to do it after.
>> Anonymous
Don't run 10 miles you fuckin nut. Are you looking to become a marathon runner? no....
Just increase the frequency of what your doing.
Try doing your 5 mile everyday with 2 rest days per week.
Or if that's too easy, do the run twice a day, once in the morning, once at night
>> Anonymous
>>202459
I meant that HIIT wouldn't help answer your question, because it isn't giving you help with regular running.

Maybe you need a break more often than every four days.

I use a heating pad when my knee is sore from running, but if ice works for you then go right ahead.