/run/-Running General

Skipping fucked my calves and knees from a previous injury. Alongside running though it's God tier cardio.

I would swim if I had somewhere to go that wasn't outrageously expensive. I've done everything by the book, been to an orthopedist, taken long rest periods, got fitted properly for shoes and got some good insoles. Each time I start running again the pain is less, but still there.
I just don't know what to do anymore but take my chances and keep running

If you want some anecdotal evidence about conditioning, put this in your pipe and smoke it:

>huge (400+) flight of stairs near where I live
>one day run up and down them a few times just to see if I can
>an hour after I'm done I start to feel the aches in my legs
>crippling muscle soreness for the next 48 hours (literally can't even walk)
>on the third day I feel better, like way better
>feeling so good I go out and do the same stair workout again but with even more volume and intensity
>no more adverse effects

It was like my body completely immunized itself to that stuff. Then again no matter times I do long runs I've never been able to do more than 20 miles in one go without feeling like shit afterwards.

Lads, I used to run a lot (Army) but since getting out I have left it alone, due to numerous lower body injuries and 4 leg surgeries, so I haven't run in 3 years.

I'm now trying to get my running fitness back up, starting with treadmill intervals after my weights session. I'm doing 400m run @ 13.5 followed by 200m @ 5.5 and I do this 6 times.

What is the smartest progression here? Would it be to speed up, increase to 500m or to lower the length of the walk between runs? I'd like to keep the running to 3 days a week as it's only to bring myself back up for a new job option (Law Enforcement) and being 30 I don't want the kids running literal circles around my old broken ass.

Should I include a long distance run as a bench mark every 2 weeks?

I need to do 3 miles. If I have 10 days before my event should I run every day or have some rest days(I've been running this moth but it's getting close so I'm unsure if I should be slowin down or not)

>did the same shit as soon as he healed
You livin on the edge or something?

No I'm just a lucky idiot

Boxing is also great cardio

Don't run through shin splints dude, not good

Is two miles in the day and two miles at night too much if I'm starting from not running at all?