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I have recently taken up running again, it's always been a problem for me as I jeep getting calf injuries and my Left ITB also pulls on my knee painfully, but I've managed to be injury free for a few weeks and cracked under 25mins yesterday for 5k. I'm guessing this is a good time from what I see on the inter-web but should I be aiming for better times, or should I settle with that and aim for longer distances.
Also for road running what sort of trainers should I be using to protect myself from injuries?
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Longer distances, your 5k speed will come down at the same time.
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Under 25 mins for 5k is a good starting point. I would sort your niggles out before upping your distance. ITB issues seem to stem from weak glute and hip flexors, have a Google and pick some exercises you can do daily around the house to strengthen in these areas.
If you're currently just dipping under 8min/mile for 5k, do lots of easy jogging around 9:30min/mile, helps you increase your milage without putting too much stress through your body.
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Thanks chaps - I'm keen to keep it going will defo get the gait analysis carried out. Is that something that is a specialist thing or can I pop down to Birmingham Runner still?
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Absolutely agree on gait analysis to check type of trainer. It may be that your injury is because you have always wore the incorrect ones in the past. Runners need in a ham is very good as others have pointed out.
Don’t try and blow yourself out if you go further. Distance first and speed will look after itself.