Any tips for running pain free? I used to run pretty often (3-5 times per week) for 5+ miles. Longest was 11. However, my feet started hurting while running -- never while walking even long distances.
Have a look at recover athletics [1], recently bought by Strava, which allows you to specify where the pain is and they give you strength exercises to help strength surrounding areas which will put a stop to the pain.
You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.
Being stronger will help you go faster and keep going faster for longer as well.
Other quick tips:
1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.
2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.
3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.
4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.
5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.
Do you have any good strength exercises for anterior pelvic tilt? I have to and I’d like to correct it as I am also a heavy guy who recently started running.
Sure. The anterior tilt is typically caused by short hip flexors and weak glutes/hamstrings to pull the pelvis back into a level position. I'd suggest:
Before you run, try some "glute activation" exercises to get them fired up and working properly before you begin your session. Doing a few single leg glute bridges is probably enough to get them going. Single leg dead lifts are also good, I find.
When you are running, try to focus on keeping the glutes engaged as this will keep the hips from tilting forward. You can feel when you hips are level because your body will feel much more stable - especially when running over rough ground - and you'll feel the power coming from the glutes much more.
For me, slowing down, proper foot striking (go for a couple barefoot runs at the park until you know what feels right and then translate that to form with running shoe on), and I did feet and ankle strength training for the first month.
Oh and #1 is listen to your body. I’m running for the joy of running. If something hurts I’m not gonna run, lol. Important to rest.
Personally, I intersperse my running with Interval Training on an exercise bike: 2 minutes out of the saddle with the resistance turned up a bit, pushing as high as you can go, 1 minute of easy riding in the saddle with low resistance. Repeat 7 times.
I think it provides a few advantages to your running:
- it’s excellent cardio, so it’ll improve your VO2 max, which is hugely helpful for both running and living longer
- it’s low impact, so it gives your joints time to recover. Recovery is critical for an impact sport like running!
- the resistance builds leg strength, so it makes you more resilient on longer runs
Oh, and get a decent pair of running shoes, ideally from a store that knows what they’re talking about. Note that the best shoe for you won’t necessarily be the most expensive one - things like whether your over pronate or not are critical, so don’t go out and buy the latest carbon sole foodad just because that’s what the pro’s have.
I can't give specific advice as there are just so many factors at play, but I'll offer that it has to do with what you're used to and what you're conditioned to. I started running after a long history of skateboarding in very thin shoes. I end up with pain in my knees and even my arches with thicker shoes - I say this as it is somewhat counterintuitive to make the point that it's not always true that more cushion = less pain.
Aside from that, be very gradual in ramping up mileage and try to feel for wasted motion/effort/impact. There are tons of "form cues" people get caught up in, but just trying to be efficient in your use of energy to travel forward is what has been generally helpful for me in developing a stride that doesn't get me hurt. Your mileage may vary, of course.
strength training helps a lot in preventing injuries. I've been through years of achilles tendonitis and finally got rid of it mostly by doing leg/calf strength exercises.
thank you for this. I've been dealing with plantar fasciitis for a year+, finally got it to go away ~5 months ago and got back into running, and just in the last 2 weeks have noticed gradually increasing pain in my achilles and I'm absolutely devastated at the thought of battling another chronic injury.
I've been running for 12+ years and after going through plantar fasciitis and some other issues (went to a very good orthopedic sports clinic that helped me a lot), getting a Theragun and using it every day was amazing afterwards, especially for calves (that can help with achilles tendonitis) and for your foot for plantar fasciitis).
For me, my hips start hurting after a run. My shoes are relatively new and I’m running on paved pathways or surfaces that are not too uneven. After learning just a little bit, I don’t try to take long strides, I don’t try the “heel strike” approach, etc. But running is quite difficult for me, both during and after. I’d really appreciate tips on avoiding the hip pain (I do some yoga too for the hips, hip flexors, quads, etc.).
Agreeing with others - consider getting actually good shoes designed for road running. Not your trainers you've had for 8 years and love or a pair you like the look of because they're small and streamlined. ASICS Gel Kayanos are pretty standard issue, popular trainers. Not super cheap though.
I'm pretty passionate about running and I think that there are a few things that you can try: making sure you are stretching after your run, especially calves, legs, and feet. Getting a foam roller can be helpful as well. If it's a specific type of pain, it could be due to footwear or gait so you could also try switching up your shoes perhaps.
I had this happen to me when I got into running. I went on a trip for 2 months and let my injuries recover. When I got back into running, I had no pain and haven’t had for more than a year. I’d say give it another try, I think a lot of the injuries are overuse and your body will adapt over time.
You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.
Being stronger will help you go faster and keep going faster for longer as well.
Other quick tips:
1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.
2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.
3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.
4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.
5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.
Good luck!
[1] https://recoverathletics.com