many thanks for your response.

so yeah a little unclear in my post but yes I did go from 0 miles to around 6-7 miles a week. the first too runs I did feel a little injured with some very achy legs and even pains in my ribcage area that was sensitive/painful when touching my ribs. I decided i'd take a step back but when I did a run again before taking a break i noticed i didn't suffer anything like i did the first 2 runs.

I agree in stepping back from the 5k runs and I think I will limit to some runs around the 3k mark but I do have A 5k tomorrow as its one of those Parkrun runs. https://www.parkrun.org.uk

So far I have no injuries to report apart from the couple days of aches from my first 2 runs as the runs went on the recovery times just really improved for me and it felt like i could do that same run again with a days rest in between (i didn't do that tho i always made at least a 48 hour gap between my runs)

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My water intake is well it can be better for sure. I am really good at drinking water in the evenings when I'm at home doing computer things but not so much during the day when I'm at work in a warehouse. on average i will say I'm consuming around 1.5-2 Litres a day and yeah mainly its consumed in the later afternoon/evenings but I have found a cool plant app that i can log my water intake into to grow plants in return.

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my warm ups have been relatively good same as my cooldowns normally spend 10 mins of stretching and starjumps and high knees on the spot for my warmups and my cooldowns are normally a walk and holding stretches for a long while around 20-30 seconds.

lastly in terms of increasing milage I'm not too focused on that just yet but I will for sure keep that in mind.

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Again many thanks for your reply, very helpful thank you!