It still hurts when I run, after graduating 6months ago, why?

[Stavie]

Hi I graduated last September from 5k - I run slow so to actually get to 5k takes me 50 minutes. I have carried on running 30mins at least twice every week since. BUT it doesn't get any easier - it's always hurts my legs etc. I was hoping by now it would feel ok and then if I tried to go faster/longer then it would hurt/ache. I am 56, will it always hurt/ache, will I ever be able to go faster?

[John_W Graduate Ambassador]

In what way does it hurt your legs? Upper, lower, calves, hamstrings, bones, knees, ankles, etc?

Do you do any strength work?

[Stavie Graduate in reply to John_W]

They ache all the way down.. mainly my right leg, in the upper part, but also lower down. My left leg also hurts. When I stop running and rest the pain stops... so I don't think I am damaging them ( pulled muscle etc) . It feels like I am unfit all the time... but I hoped that , that would stop as I have been running the same route/speed/ etc for so long ...so I could run with out having to force myself to finish each time ( as they say , through the pain).

[John_W Graduate Ambassador in reply to Stavie]

What about your shoes? And what is your pace like? Are you out of breath normally? Are you jogging?

[Stavie Graduate in reply to John_W]

yes I am jogging, I am a bit out of breath, my shoes are proper trainers that fit , my pace is slow but consistent each run... so I thought I would feel fitter and so not ache so much after jogging for several months?

[John_W Graduate Ambassador in reply to Stavie]

I think you should consider:

(1) including some strengthening exercises that will make your legs stronger and more robust to the stresses & strains of running - have a look at the Strength and Flex forum here:

healthunlocked.com/strength...

(2) seeing a physio and/or sports podiatrist who can check your gait/alignment

(3) having gait analysis at a running shop

(4) and then, maybe increase the amount you run each week - maybe up it to 3 runs a week.

[Stavie Graduate]

Thanks for the suggestions 👍

[backintime Graduate]

Does it hurt as soon as you start running or after a certain time/distance?

As previously mentioned, I would think it's worth getting a recommendation to a physio or sports doctor who can at least check that everything is ok and aligned. Do you get the same pain if you walk the same distance briskly? Is there any other sport or activity that gives you the same pain? If you jog on the spot do you get the same pain (ie is it the movement or the effort)?

For me, pushing on to 5k per run definitely made the 30 minutes seem easier as I got used to doing more (I was also a nearly 50 mins for 5K runner after C25K).

[SueAppleRun Graduate]

Hi, when you run slow it takes longer to get the distance, as we get older we do ache a bit more, you’ve had some really good suggestions already so I can’t add much. Strengthening, I decided one day to do some squats because I’d read they are good, so I did 10, oh my word they hurt, but I did 10 the next day and the next, I did them while brushing my teeth and after a few weeks realised they are easy so I did 10 more while waiting for the kettle to boil, and then 10 more, get the picture? I do between 40 and 100 a day now but only 10 at a time. I’ve started 10 lunges now and the first ten were horrible, i also do 10 heel raises and over time I have more spring in my step.

Time, maybe you are just pushing too long? We started running 20 minute nike run club runs more regularly, and each one was that little bit faster and because it was only 20 minutes we didn’t come home tired and achey. We are 65 so wishing you good luck in your running journey

[IannodaTruffe Mentor]

Do you stretch after every run?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Do you do any strengthening exercises as linked to in the guide to the plan? Once your muscles develop they will be less prone to aches.

I was 57 when I started running and by six months in I only ached if I pushed duration or pace, but I have spent my entire working life on my legs.