How to run injury free
It made me 
"Getting back to square one after two years both sucks, and is wonderful."
How I did it: Slow and easy wins this race. I went through a number of cycles of easy base training and novice 5K training programs. Limited myself to one 5K race per year, and kept my race goals very conservative.
Lessons & tips: Take it easy, always. Go back to the beginning. Heat and ice are your friends.
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