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.

I get a high when I stop after a run

some muscular pain after new exercise is normal, i.e. DOMS (delayed onset muscle soreness). joint or bone pain isn't.

You can still run! You just need to take a step back and give your body time to adjust.

A sports massage might be helpful for tight muscles, although it won’t build strength, which is what you sound like is needed. But if it releases some of the tightness, then you might find strength training easier and more comfortable.

I agree you can run, but just at a sensible level for a beginner! Three times a week maximum with proper rest days from running (possibly doing some strength work). Couch to 5km takes 9 weeks to get to 3 x 30 minute runs. You’ve gone straight for 7 x 30 minute runs. I don’t think I’d be able to do that without getting injured and I’ve been running for months and months now.

Just take a big step back and build it up sensibly. It’s worth getting your pain investigated first though.

I’ve taken a break today and did 30 mins yoga and went out for a 3 mile walk - feeling better already, no pain!

will pick it up again in the morning but integrating suggestions from here

I'm in the middle of couch to 5K, and would definitely recommend building up slowly. I run outside with DH, I go pretty slowly, he's a bit faster as he has a longer stride, but it's doable without any aches and pains. On the non-running days I do a YouTube program focussed around weights.

Another vote for taking more breaks if you want to continue running. I’ve only ever run on consecutive days if it was very gentle, or deliberately during a plan for marathon training, which is designed to push you to your limits when fatigued and uncomfortable.

All different types of exercise complement each other - runners need to be strong and flexible, so strength training and yoga/stretching is also really important.

It won’t be endorphins coursing through the OP’s vein at the end of a run

it will be pure relief that every part of her body is no longer in pain

As in you will go for a run again in the morning??

5K a day is too much for someone new to running - your body needs time to recover and adapt to the training you are doing. I'd suggest cutting it down to 4 runs a week at most, with some walking included in each one. It is normal for the body to have some aches while it adjusts to running but pain is not normal. You need to back off a bit and build up more gradually.

I've done 30 day running streaks and they're not for novice runners. I run up to HM (13.1mi) normally, but when doing a streak, a high proportion of the runs are gentle 1-2mi runs. Your total mileage for the week stacks up rapidly and it's better to approach it from being used to longer runs with rest days and bringing the milage of individual runs down. It is not a sensible way for novices to build up.

5k daily on a treadmill is highly repetitive and the motion on a treadmill is not the same as running outdoors. This will amplify the toll of any weaknesses. Running outdoors on a mixture of surfaces does introduce subtle differences on each stride.

I'm a niggly runner and niggle if I run or not. I don't run through actual pain. If I have DOMS it's time for rest or gentle recovery exercise.

C25k is a good method for new runners to build up and takes 2+ months which is necessary to build the strength safely. Training plans for any distance/ experience will have rest built in and varying run lengths/ intensity.

Cross training and stretching are important too. I'm currently getting back towards 5k after I had to recover from a tendon injury at new year (too many races in the autumn thanks to Covid disruption). Having maintained my strength work, I've retained good stamina and cardio fitness, it's just gradually adapting my grumpy tendon and muscles back to the repitition of running to avoid further injury. Even as a fit and experienced runner, that's taking a lot of patience and I'm having to treat myself like a novice again.

Rest and mix it up.

Did you start by just running 5k? I’d take it down a level- perhaps walk for 60 seconds, run for 60, then up it to waking for 30, running for 60. Then run for 90, walk for 30, etc.

I’m a regular runner and only go out every other day. More than that just invites trouble for me. I find swimming very good to counteract it.

Basically you need to train your tendons and ligaments. You might have the fitness, but the supporting structures might not be ‘there’ yet. Build slowly.

Even at my fittest when I was running in half marathons I didn't run every day. Rest days are as important as exercise days to give your body chance to recover.
I stopped running post covid and power walk now, I don't actually feel any less fitter or fatter and being 50 am a little reluctant to start again.

my feet are burning this morning (and oddly my hands too?!)

WTF are you doing to your hands?! And your feet should definitely not be burning. Have your tried double layer socks?

I've just started a running streak on fri when I did 4K on the treadmill in the gym, and my back hurt the next morning. I have since run outside sat, sun and today and I don't hurt at all. I think on a treadmill my body can't automatically adjust my pace if it needs to as it's set at a certain speed. When I run outside my speed can vary a lot depending on how I feel, weather etc.

I've done a few run streaks over the years, eg RED January etc. I do a min of 1 mile so if I want a rest day that's all I do so I usually end up doing 2-3 5ks a week, maybe one longer run and then 1 mile runs on the other days so I'm not overdoing things. I do find it does wonders for my speed and usually end up getting a pb at parkrun by the end of the month. It also keeps me motivated to exercise at times when I could easily make excuses not to!

If your hands hurt its making me wonder whether you're holding on to the treadmill while you're running. That would explain a lot.

So according to a podiatrist I’m ridiculously hypermobile, my feet are flat and roll inwards hence all the pain! Corrective orthotic insoles and lots of yoga/Pilates/weights

Glad you got to the bottom of it Op.

Definitely go gently/ cautiously with running then!

If you are still interested in running, "Jeffing" intervals may be a more comfortable approach.