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As you've discovered, the 10% rule isn't really applicable to someone who is completely new to running. It requires that you already have an established weekly running volume that you can tolerate, so it's really only for already established runners. As a beginner, you'd be better off starting with a dedicated beginner program, such as Couch to 5k, which can ...


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Here is what has worked for me, to some extent. (Unfortunately, I cannot guarantee that this will work for you!) A physical therapist made me do single leg balance exercises. These exercises reinforce not only the hip adductors and abductors, but also the ankle and the muscle responsible for maintaining the arch under your foot. After a few months of doing ...


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I have the same issue -- lifting up off the heels has made my knees feel better but we might have different knee pathologies. Maybe also try shifting your weight forward or back to emphasize either the quads or glutes, or moving the feet wider/narrower. Perhaps also sit higher or lower. Other poses that work the same muscles would be any sort of lunge (...


1

When you stop working out, your muscles and tendons will start to lose their flexibility since they won't be warmed up and moved as much. This can happen much more quickly than a noticeable loss of strength, and even a small amount of tightness in a joint or muscle group can lead to aches and pains, especially in load bearing joints like your knees or back. ...


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