Running Wrong?

tofuligan

I've completed a couch to 5k program over the last two months and am now up to running 4miles 5x/wk when I get up in the morning. No matter how much stretching I do, my hip flexors (and sometimes my quads) kill me! Thoughts on what I could be doing wrong?

Alisonswim46

You might need new shoes. Foam rolling before and after a run could work as well. You might also be running in an uneven/cambered road. Or it could be too much, too soon.

34blast

Foam rolling, massages, maybe cut back to 2 or 3 times a week until you feel better. As suggested, you might need to get fitted for new shoes, possibly some with more cushioning.

dewd2

Replace 2 days of running with strength training. Check out this routine: http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/6

Also shoes, foam roller, and stretching after each run.

143tobe

I agree with ALL of the above. Sounds simple, but it's probably the most helpful and accurate advice you're going to get. Been there...done that. Recovered. I also added Yoga to my routine, but I am assuming the stretches you are doing run along the same lines.

esjones12

What was mentioned above. Though I would hold off on the new shoes unless you were not fitted properly to begin with. Something is clearly wrong in your body (tight, bad form, etc) and you should look to fix that instead of just a band-aid (like cushiony running shoes). If you don't fix the problem, it won't go away. Yoga and SMR (foam rolling but you will need something other than a foam roller to hit your hip flexor good - i suggest an LAX ball). You may also want to get your running form evaluated too. Good luck!

BrianSharpe

I'd agree with cutting back your training volume, run on alternate days and cross train.

Ultima_Morpha

Adding yoga and Kettlebell workouts have positively affected my running...better times, less cramping, less tightness, better breath control.

I also use the elliptical when I am on business trips...I focus a lot on form, extending my stride, correcting my gait, and isolating my lower body. I feel like it contributes in a good way.

dreaming13000

My first thought is you're not recovering enough. A foam roller and soaks in hot Epsom salt baths will help but 5 x s a week is a lot of running. Typically I'll run every other day with other activities in between.

dreaming13000

Also I need to add, from experience, too much too soon leads to a host of injuries.

greenolivetree

5 days a week is a lot for a new runner. I got a super super sore hip flexor just over a year ago. Hurt to raise my foot to step in and out of pants. 2 weeks of no running along with stretching and it's never bothered me again. I'd definitely cut back to 3 days a week but also consider taking at least a few days off.

amyers3312

I have found that a dynamic warm up with walking lunges, elbow to instep lunges, side lunges and zombie kicks have helped loosen my hip flexors and aid in my run and recovery more than static stretches. Might be worth a try.

tofuligan

Thanks all!

Ultima_Morpha

Crescent lunges and pigeon pose helps me a lot too!