Running: normal to get constant niggles / pains ??

[Fragrancefreebabywipes]

I’m early 40s, used to run a bit in the past (just 5k / 10k) then had a break for a few years.

I’m a cyclist so fit in terms of cardio fitness.

I got back into running last summer. I started with 5k, which I could manage easily as I had the fitness from cycling. But I appreciate running uses different muscles so over the last 6/7 months I have gradually built up to 10k then 12k.

But oh my goodness, the constant pains and niggles in my feet and legs. I ran 12k last week and although it was fine from a cardio perspective, my feet & legs took a good 5/6 days to feel normal again.

Is this normal?? Or a sign I’m not built for running?

I have bought trail & road running shoes from a respected running shop. My runs are 50/50 off and on road.

I don’t want to run marathons, my ideal would be to do one 5k and one 10k each week.

I dont know if it normal but I am a similar age and exactly the same!

Have you looked into barefoot shoes. Padded running shoes aren't great. Have a listen to this podcasts.apple.com/gb/podcast/the-dr-gundry-podcast/id1434371530?i=1000597436765

Are you warming up and stretching before and after

i did yoga twice a week when training for marathon stretches were amazing reduced niggles and injuries

I dont know if it normal but I am a similar age and exactly the same

I know. I just don’t know if it’s normal and I need to toughen up, or whether I’m really not designed to run / am doing something wrong.

I can cycle 30 miles of very hilly mountain biking or 50 miles of hilly road riding without any trouble, so my legs are strong (although appreciate different muscles)

Yes I stretch and I do a yoga class each week

What kind of niggles OP? I am a similar age and started training more regularly. I had niggles (but in back and knees) and thought the same. Then I saw a physio and discovered something was off with my alignment so have been adjusting my movements. The alignment issue was not visible to a normal eye but the physio spotted it straight away and it has made a huge difference.

@NCSQ foot pains, knee pain, hip pain, shin pain (splints??)

Would definitely recommend a physio then. I have zero issues now.

I'd go to a decent running shop and get them to fit you to a pair of running shoes. It may be that your shoes aren't supportive/cushioned/old etc.
Make sure you are also stretching a lot; I'm far achier after running than I am having biked.
Even though you have the biking endurance, you may need to shorten your runs so that your body adapts to the impact of running. Cycling is minimal impact (except when I crash) so I'd go for shorter runs and new trainers.

I’m early forties and don’t run more than 5km twice a week.

I have friends who go much further and they keep having medical problems. Truth is, for a middle aged woman, you’re simply running too far.

Definitely not normal to have constant niggles and pain. Go and see a physio who will give you advice.

If you haven't run for a long time, you may struggle with the load and impact to start with until you get stronger. Could your problems be due to your running form perhaps? A pp has already mentioned alignment do worth getting it checked.

I slow run and manage 5km 3 times a week without issue. Never feel like I've done anything the day after, so I can run 5km every day of the week but I can't normally fit that it.

How fast do you run? I'm mid 50s, never run before last June when I started, and never have any niggles or injuries. It may not float your boat but I find it quite sustainable.

Re speed I tend to run at 10-11 mins / mile. So an 8 mile run take me under 1 hour 30. I live in a hilly area, and my routes are at least 50% off road (rooty trails etc which slows me quite a bit)

Truth is, for a middle aged woman, you’re simply running too far.
i'm sorry but this is absolute bullsh!t!!
If you've got aches and pains for so many days after that sort of distance and pace then it's likely to be down to muscle weakness / imbalance and/or the wrong shoes.

Do you do any strength training? I have run for ages but constantly got bits of aches and pains. For shorter distances an hour of pilates a week plus stretching before and after was enough to keep everything working. I'm training for a marathon at the moment and am doing as many hours of strength training a week as I am running and it is really making a difference.

🙄🙄🙄 feck off would you! This isn't true, I'd say see a physio to rule out any actual issues but continue as you are. I find that for the first few months after increasing distance or speed I'm like this but then it all settles down. It's like I've run out the boggles

Niggles, not boggles 😆

Did you get a gait analysis done when you got your running shoes? The first time I went to my local specialist running shoe shop they got me to run about 20 metres and just from that the man was able to point out all the places I had aches. It was scarily accurate. He then recommended a specific pair of shoes that resolved most of my issues.

Incorporating strength and stability training will help. It's not just all about "the right trainers" (these will help massively of course!), but think of the biomechanics at work when you run and how everything works together.

I'm mid forties and I run, and I know the feeling of "that's niggling but I'll see how it is tomorrow" is tempting, but eventually all the little niggles add up!

I'm guilty of not stretching properly after a run so as part of my marathon training I've committed to doing a proper cool down routine and I've stuck to it. It's made a difference so far!

Good luck with the running!