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.
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. Loosening up the hip flexors. There are quite a few good stretches you can do for this. Try these first: https://recoverathletics.com/best_exercises_for_tight_hip_fl...
2. Strengthen up the glutes. Try these: https://recoverathletics.com/the-best-exercises-to-strengthe... and https://strengthrunning.com/2019/04/glute-strengthening-for-...
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.
Best of luck!
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.
And this is why I don’t run.
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.
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.
Fwiw, here's some example exercises for Achilles: https://routineshub.com/public/1faae50e-8d36-4eec-84ee-ae3ef...