Recovery of Muscles and Leg Bones after Load

Good afternoon.

Please, give me some recommendations how to protect yourself from injury and extend your sport career? Of course, I understand the importance of proper warming up and adequate load.

But may be there are some tips or secrets based on your personal experience.

Thank you in advance.

Good afternoon,

MR showed old partial meniscal tear.

Sharp pain occurred after running a 9 km and I had to complete my half-marathon distance by walking with broad strides or switching to a race walking in order not to feel the pain.

During a half year I had three attacks of pain. But there was no pain after short runs (7-10 km). Now I gave my knee a week to rest and recover.

What can you recommend? How to recover and return to the earlier level? I'll have to run another race and hope I won't damage the meniscus absolutely(((.

Good day.

I'd like to know could I use running as a weight loss tool? I'm 182 sm tall and my weight is 98 kg but my goal weight is 80 kg.

There is belief, for instance, that weight loss is not good for power exercises as muscles grow slowly in case of lack of calories even if you eat enough protein.

1. How does weight loss impact on running? Is it possible to both lose your weight and at the same time improve your running results?
2. Does weight loss affect my running speed? It's easier for a light runner to run than a heavy runner, isn't it? So, it turns out that a light runner will always run faster than a heavy one, provided they have the same fitness level. Am I right?

FYI: I started running two years ago but I'm running slowly, this may be due to my weight. I run 10 km in 1:05 or within an hour sometimes.

Good afternoon.

I run a little over half-year. Taking my fitness level and frequency of trainings into consideration I can say that I'm a novice, not even amateur runner.

Unfortunately, even during this short period I had injuries. A month ago I pulled ligaments of ankle joint in the result of failed landing (my leg slipped), it hurt for a long time. Now a new misfortune: a discomfort in the area of hip joint is felt for a couple of days.

These injuries are not so serious to consult a doctor, so I use ointment and do breaks in training. Now I more or less understand something about prevention but when injuries happens...Are there any working exercises or other rehabilitation methods that should be used but not after severe injuries?

Thank you!

Good afternoon.

My legs feel heavy after 10 km running and it becomes harder and harder for me to continue running. In the result I literally drag my feet at the end of a half-marathon distance, what to do?