begginer

Question
Dear John

I have started running and am looking for advice.

I started running on treadmill at bout 6km for an hour, didnt strech but did a 10 min walk to/ from gym. didnt get proper foot wear. ran 2/3 times for 4 weeks and on the last week i moved it to 7.5km. next day- pain! i saw my Gp a week later -it was some inflamation, pain went after some meds after a few days.got some proper shoes( was told i have flat feet but only mildy over pronate.  went on holiday, so after a month off went a  25min 2.8km run. streched and iced after. no pain execept knees feel a little tired.

how do i run with out injury? how do you know if you are going to hard? i enjoy running at the 7km for an hour immensly but i am terrified of getting injured,ankles, knees,feet, i am afriad of any injuries. how to get the most out of my run without injury? thank you so much for this!

Answer
Hi Sheridan
First do away with any meds they just mask your problems.You want to know what is going on so you can take the proper action to correct the problem that exist.What i recommend is build up gradually in a comfortable zone and rhythm and don't push the pace.Your new to running and your muscular skeleton system needs time to absorb the training.Over time your tendons,ligaments,tissues will become stronger and you then can add some more intensity.Everybody goes threw  this process even elite athletes as they start there preparations for the big races.I remember those days vividly Sheridan.It is just part of the early process of getting back in shape.Just run at a comfortable in control pace.

All the best

John