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How old are you? How much do you weigh? When was your last physical? Have you ever been to a podiatrist or been fitted with custom orthotics before?
I myself hit 35, and am no longer 25, am grossly overweight and after a knee injury and a recent foot injury realizes a little late that there are corrective and preventative measures one should take (especially after a certain) age to be able go hard.
At 25 I was 5% body fat, rock climbing, b(asket)ballin, working out twice a day. Now, I'm married, two kids and an 8 hour a day desk job has me pushing 20+% body fat.
I could have a serious workout regiment one month and go the next 3 doing nothing (nature of my job). Currently in in the rebuild phase after a long haitus, and the most important thing I can suggest is
1) stretch, stretch and stretch
2) baby steps, start small
3) healthy diet with possible protein supplement to speed recovery time
3) research proper technique especially when running (heel first = bad!)
4) corrective measures, I have bad arches which can translate to a host of other problem including knees, back, ankles etc, so I have proper orthotics in my shoes to prevent that
5) pace yourself, you can't sprint a marathon.
Txs for the advice. Im mid 20s. 5kg away from being underweight, healthy with no medical problems and do not smoke with balance diet. Have not seen an orthotics. Going to start with baby steps