How much pain is normal running?

[UseHerName]

I’ve taken up running 5k a day on a treadmill. I warm up with a brisk walk and cool down with a walk, 10 mins either side and then run for about 30-40 at about 5kph depending.

my hips, lower back, left knee and left foot (ball) hurt. I’m stiff all the time now and my hips hurt, in particular my right hip. I do 10 mins of yoga a day too. How normal is this level of pain when running either on a treadmill or outside.

i think my forms ok. Before this I would have walked 3-5 miles a day and/or 30 mins yoga. I’m overweight unfortunately which is a recent development in the past year.

Although given your back feels like it’s crumbling - that warrants a go visit

how old are you? Are you a healthy weight?

GP

I am too overweight to run. When I'm smaller (gotten fat over the last couple of years) I am fine to run but when I'm fat my knees and ankles can't take it.
I am dieting and walking a lot to help shift the weight and will go back to running when I'm lighter.

I started off about the same amount overweight as you. If you think you're 2 stone overweight, imagine at normal weight you're carrying a couple of bags of charcoal for the bbq while you're running!

I think running every day is a strain even for normal weight runners. I saw a physio and he recommended doing cross training/cycling as well as running so that you're not putting too much strain on your joints.

I don't know how supportive those asics are but I also had to change my trainers for supportive but super cushioned ones and that also made a difference.

You shouldn't be in any pain OP! I'm a runner and if I get pain anywhere, I know it's because I'm injured or I have a tight muscle due to insufficient stretching. If you have lots of pain then you need to stop and address it.

A couple of things that I noticed in your PPs. You say you wear a certain type of trainer and you have flat feet. Were the trainers properly fitted in a running shop and do you use inserts for flat feet? My sporty DS has flat feet and he experiences all kinds of aches and pains if he doesn't use inserts in ALL his shoes, but especially in his trainers and his football boots. You basically have collapsed arches, so you need to compensate for that with orthotic insoles.

You mention warming up and cooling down (both good!), but no stretching. You REALLY need to stretch properly after running, particularly the muscles in your your legs and hips, which will be very tight after such repetitive motion.

Also, running every day isn't good for you. Every second day is sufficient and always build up gradually to longer distances than you're accustomed to.

Oh and one more thing re: shoes. You need to replace running shoes every 500k or so. If those shoes are older than a couple of years, the foam in the soles will have stiffened and compressed and will not be providing proper support to your feet any more.

I love your idea of just stopping and taking in the surroundings. I tend to keep going, not wanting to break my (very slow) stride. But you are absolutely right, exercise is about more than goals.

I did c25k a couple of years ago and kept going afterwards with three 30min runs a week. I got a (thankfully) mild dose of Covid in February, but still found my energy levels very low after recovery. I couldn't manage my runs, but that's more about stamina. I can honestly say I have never had physical pain from running. I agree that every day is too much. Your body needs time to recover from each run. Walking on the in between days is fine. I'm back doing c25k to try and build up my fitness again and it is very enjoyable just to slowly progress through the programme with no pressure.

When you start running, build up very slowly.

Literally, take 6 months or more to build up to 30 mins of continuous running. Run 30 seconds, walk 3 mins. Then run a min , walk 3. Then run a min, walk 2.5 mins. And so on. Always be willing to stay at a stage for a couple of weeks until it feels ok to do that amount, then start to build again.

Done this way, there is no pain and you build a much better foundation of stamina than trying to do 30mins stright out the gate.

It was the only way I was able to build up to it with zero pain at all. Just the enjoyment of the movement.

Every day is too much in my opinion. You will find you'll enjoy it more and perform better if you run every other day. Also, I never run with the treadmill on zero incline, it hurts my legs. I always have the incline on 1.

I'd check your form, especially your cadence as it stops you overstriding.

If you're carrying excess weight and overstriding, the impact will be significant.

You don't need to go faster, just aim for small, quick steps and see if that makes a difference.

Sounds like too much too soon. I started getting hip pain after running and once I got some new trainers, properly advised in a running shop, it stopped. But then the hip pain gradually got worse as I got older and I don't run much anymore because of it. Other exercise helps. Maybe try shorter distances and definitely have rest days.

There is not enough discussed about different activities suiting different bodies. OP some people are not built for 5k running. Some people are not built to run at all. I don't run any distance. I do short sprints 30 sec on 1 min walk x 10. I lift heavy weights. I'm smaller than I've been in years. Look around at how different our bodies are. We are not all made to do the same things. My PT hated running. Only died it fir his rugby. Other than that he never runs. He looks like a god

you need to mix it up more.

stop running for a week. do core exercises instead. my physio recommended something like this for my squeaky hip and back. and stretches.

after a week off maybe start again with a c25k programme every other day. and keep up strength exercises.

maybe see a physio.

A few years ago I started getting into running. Then I hurt my knee whilst running. After three months' recovery my knee stopped hurting. I resumed running very gently, for a short period of time. The knee pain instantly came back and I took that as a sign that it wasn't for me. I can walk for miles, up and downhill, but any running instantly brings back the pain. Listen to your body and stop hammering it in this way.

I'm not surprised you're in pain if you're running that slowly, for 40 mins every day. 5kph isn't a run for most people - it's a 20-minute mile pace, which is a steady walk. If you're jogging at that pace, your feet will be landing heavily and it will be very difficult to hold good form.

You need to shake it up - cut down to 3 runs a week and build up gradually, using a programme such as c25k. On your rest days you can carry on with yoga, walking, and other exercise you enjoy.

I agree that 5kph is probably too slow. After my last post I went for a run and used MapMyRun which I don’t usually do. I did 2.5miles, went slowly, walked a ton because it’s hot, stopped under a tree and listened to the quiet of the countryside - in other words this was a pretty chill, short, run. And that worked out at 8.5kph. Maybe you just are more suited to power walking.

This is excellent advice

There’s lots of excellent advice on here from voices of experience - all very helpful

such a shame as I got such a high out of it which I never would have expected

if you like the rush but your knees don't try an elliptical machine.
or roller skating.

That ^^
I was spotted at school as a sprinter. Trained and competed locally
Even then when I was incredibly fit and young, I couldn't run any form of distance. I've tried couch to 5k numerous times, had advice from coaches when I was competing
But even at my most unfit I can sprint and beat most people
(I'm tall with giant thighs if that says anything!)

No pain.
A treadmill is repetitive. You'd be better off jogging outside, maybe a mixture of grass, trail and footpath and breaking it down into 5 min chunks.

Were your shoes fitted at/recommended by a running expert at a sports shop? Shoes can be the cause of many problems. I only ask as I wear Asics Gel Kayano (as fitted by the local shop who know the oddities of my feet very well!) and I definitely don't have flat feet. I'm not saying they're not necessarily suitable for someone with flat feet, but asking/checking where you got your advice from.

Have you tried running outside? It's worth seeing whether that causes you issues- ideally off road, as it's kinder to your joints, but not on a technical trail if you're not used to it - that's a twisted ankle waiting to happen.

But pain is not normal, so you should try and find out what's causing it, and resolve the issue.

I’m a runner of decades and only run outside.

I am a bit baffled you got any high from running on a treadmill with multiple limbs in pain and your back feeling as though it was “crumbling” with every step!

It might be an idea to lose the weight first and then give it another very gentle go. Carrying substantial excess weight and running puts substantial pressure on knees in particular

Op are you able to run any faster? 5kph is walking pace (assuming it's not a typo). You said you have no issue with aerobic fitness. I only ask as whenever I run slower than my natural pace I get all kinds of aches and injuries and my physio talked to me about this.
Everybody has a natural pace to run at which works well for their bodies. I'm wondering whether you're running too slow for your body.