Running pain

dougpconnell219
dougpconnell219 Posts: 566 Member
edited November 2024 in Fitness and Exercise
First of all, let me be clear, I'm not talking about pain like injury pain.

So all of last month, I did the eliptical as my main cardio.

Here lately, in an effort to begin training for some races, I've switched to the treadmill and, weather permitting, the pavement.

I'm having two issues... First, while I run, my get are tightening up, in the arch area. It is very uncomfortable.

Secondly, the day following running (every day lately) my hips are sore and tight on the outside of my pelvis.

I'm wearing good running shoes that I was fitted for. Mostly doing intervals at this point to try to build endurance. My shoes are still pretty new, perhaps my broken in yet?

Is this typical new runner stuff? Poor form? Shoes?

Replies

  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    So most lower body problems from running are the result of the body compensating for weak and inflexible hip and core muscles, combined with doing too much too soon (overuse injuries). For me, the key to limiting issues has been the myrtl exercises plus a few from [url="http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/]this video[/url], especially hip hikes.

    It's also worth investing in a foam roller for stretching the different muscles in your legs and hips.

    I think you have a typo in the first one. Is it the arches of your feet that are tight? That's the beginnings of plantar fascitiis. The hip/core work mentioned above will help with that but not solve it entirely. I followed these instructions to clear up twinges of PF. Specifically, I find these Profoot insoles plus rolling a spiky ball (you can also use a lacrosse ball, tennis ball, etc) underneath my arch to be the most helpful.

    PF is tough. If it starts to hurt more often than when you are running, especially when you wake up in the mornings, you are going to need to take some time off.

    Running every day might be too stressful on your body right now. It seems like you ramped up from NOT running, to ALL running, really fast. That absolutely can stress out your body and contribute to the above problems. What happens is that your weaker hip/minor core muscles get zapped and exhausted, and your body tries to compensate with other muscles. That goes...poorly, if you keep pushing. What about alternating between running day and the elliptical?
  • dougpconnell219
    dougpconnell219 Posts: 566 Member
    Thanks. Sounds like probably a good idea.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Just to add if you're trying to build up endurance why are you mainly doing intervals? You really need to slowly build up distance by running slow and steady and the speed will come in time. Also as you've switched from the elliptical to running it may just be your body getting used to the change of exercise and you pushing too much. Also just because you were fitted for shoes does not automatically mean they are right for you. Some shops are better than others and in the end they're just salesmen

  • 4leighbee
    4leighbee Posts: 1,275 Member
    I think too much too fast, too. Nice and easy ... you can make running a lifelong exercise (for mind and spirit) but if you get injured right away from jumping in too fast, then it'll be harder to get excited about running. I think "they" say no more than 10% increase in distance for running each week. That's not much ... continue to mix in other forms of exercise.

    BTW, I have to massage (quickly) my long arch and manipulate my toes a little every single time before I put my running shoes on. It's just part of the routine of getting ready. Also, when you stretch after, don't neglect your feet, ankles and soleus muscle (in front, by your shins).
  • dougpconnell219
    dougpconnell219 Posts: 566 Member
    _Zardoz_ wrote: »
    Just to add if you're trying to build up endurance why are you mainly doing intervals? You really need to slowly build up distance by running slow and steady and the speed will come in time. Also as you've switched from the elliptical to running it may just be your body getting used to the change of exercise and you pushing too much. Also just because you were fitted for shoes does not automatically mean they are right for you. Some shops are better than others and in the end they're just salesmen

    Truthfully, I'm mainly running integrals because I can't run very long at a time. Lol

    I'm doing about 2 mins at 4.7 then walk for two minutes basically.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    I am learning the hard way that I need to work on core and hip strength before building lots of miles. The cardio capacity is there, no problem. But when I start pushing my furthest runs any more I get hurt. My focus right now is...

    1. Core and hip strength.
    2. Running form.
    3. Cadence (started around 160 strides per minute, currently at 167, target is 180).

    I think I will have to reduce my long runs significantly until I get these worked out.I'm just not sure that the distance is as important as strength and form. But once strength and form are better then the long runs may be a lot easier and less injury prone.

    This is all just my own personal observations and analysis of my journey. I have no qualifications to guide others, but I love sharing advice that has helped me.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    The hip pain might be your form. Since you're on a treadmill, video yourself from the side and back, at hip level. If you're unsure how to assess it, post it here for the trainers to look at.

    For the arch tightness, search youtube for "plantar fascia stretch" and try it hourly throughout the day. An alternative is to walk around the house barefoot.
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