2 mile run and 5 mile bike ride

1.5-mile run this morning. I am slowly getting into running, and I bought new running shoes yesterday as I have had issues with plantar fasciitis. Does anyone have any tips for healing from/preventing injuries associated with running? Thanks.

Jdavis2017 said:

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1.5-mile run this morning. I am slowly getting into running, and I bought new running shoes yesterday as I have had issues with plantar fasciitis. Does anyone have any tips for healing from/preventing injuries associated with running? Thanks.

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At least initially, perhaps the most important thing to do for most people is to get properly fitted running shoes from a reputable running store that will look at your gait and make recommendations. There is no brand/model that is a good shoe for everyone. If you did that, great. If not, I would see about returning the shoes before you put a bunch of miles on them.

Beyond that:
-Don't try to do too much, too fast. Follow a base training plan for build-up, generally not increasing volume by more than 10%/week (Hal Higdon base training plans are a good place to start for beginners).

-Run slow; build aerobic base before even thinking about speedwork. Most people run too quickly, which often leads to form breaking down and injuries. Most miles should be easy ("Zone 2" heart rate, or able to speak in sentences while running).

-(For most of us) Lose weight. Extra pounds are extra strain on joints.

I did get fitted for the shoes, so I am good there. For the other points, thank you for the advice. Slow and steady it is.

5 mins warmup,

Part 1: 4 rounds
10 dual dumbbell bench press
12 declined (toes starting higher than shoulders) push-ups
15 dual dumbbell Arnold press

Part 2: 4 rounds
15 upright DDB rows
15 tricep dips
15 bicep curls
15 lat db raises

Core: 3 rounds
:30L :30R side plank hold
20 prone leg raises

6 miles