Hello everyone! I have a few questions can anyone help?

[madlaney]

Hi, I recently took up jogging after being a couch potato for 10 years.
I really enjoy running but I think I'm going about it all wrong. I started of with running a mile walking a mile. I started getting a mild pain in my lower back, did some research and went shoe shopping. I found out I under pronate. so I bought a pair saucony grid cohesion 3. The next time I ran I started getting a pain in my left ankle right under the ankle and in my left knee on the inside under the knee cap. I gave up running this week until the swelling goes down. I've been biking about 3 miles every other day instead. I want to get back to running but I don't know how long to wait or a what pace to start at. I have a goal of running a 5k by my 30th b-day at the end of October. My stats are 29yr female 5ft4in 145lbs and I have been running 3 to 4 times a week for about a month.

 

[dswithers]

I would try running only about 5 minutes to start and resting at least 2 full days before doing it again, until your body gets aclimated to running. Then gradually add another minute or 2 as you can tolerate it. When you get up to 20 minutes I would start adding time to every third running session until you get to 30-40 minutes. On one of the 2 off days I would recommend some resistance exercise of some type. Conditioning the muscles will also help support the joints and reduce joint problems. You might also wat to reduce your body weight a little, as the less you have to carry when you run the less stress it places on the joints.

 

[MartinCroft]

Hi all, my name is Martin Croft. I've being trying to build up the number of press-ups (push-ups) I can do in a minute. I struggled at first to break the 40 barrier mark, but have steadily improved up to 55 now. I joined the The Push Ups In One Minute Challenge and am currently in 3rd place. However, the leader is on 70, and I just can't seem to move of 55. Any help or advice would be greatly appreciated.