After two year off, the musculo-skeletal running system needs to be conditioned from a *beginner *perspective. Your long runs are way too long at this stage - go slow, easy, and short (for months). Be patient in adding distance and time to your runs. Also, icing knees/ankles after every run is often helpful (RICE).
Definitely. Get back into things slowly and gradually. The easiest way to increase your risk of injury is doing too much, too soon, too fast. Running mechanics can add to joint discomfort. It sounds like you have just basic cartilage irritation going on. Sometimes that indicates the beginning stages of arthritis…sometimes not. Supplements like flax seed oil, glucosamine-chondroitin, fish oil can sometimes help with the discomfort too. Though, if you are taking these and don’t notice a difference after about 2 months, then it’s not worth your money to keep taking them. Stretch ALWAYS after you run, not before. Hold stretches for 30 seconds each, and don’t bounce. Basic stretch programs can be found online. Dynamic stretching can be done before you work out to help neuromuscular recruitment. Static stretching is done after, per above.
After two year off, the musculo-skeletal running system needs to be conditioned from a *beginner *perspective. Your long runs are way too long at this stage - go slow, easy, and short (for months). Be patient in adding distance and time to your runs.
^^ this. Zero to full on multi-sport distance training can be a recipe for disaster. Knees are largest joint and absorb a large percentage of the stress. Your complaints sound like the start of some joint irritation and possible tendinitis or other soft tissue aggravation.
I’d like to hear more about your training from the beginning and how your progressed. Get on a solid head to toe conditioning plan. Core, glutes, balance, quads etc are all important to maintain proper strength and form during s/b/r. Everyone has their own weaknesses and areas to improve.