I've been running 2-5km runs about 3 times a week lately and my recent runs are mired by foot and leg pain. A faint shin splint feeling, some burning in Achilles tendon, and also soreness on my feet sides/bottom.

I do a small post-run stretching routine including dorsiflexion for the calves and Achilles and foam rolling + stick rolling my lower legs. Around last October I had worse shin and Achilles pain so I saw a physiotherapist, got new shoes, and took about 6 weeks off running.

After running there might be a small lingering sensation in my leg/foot but nothing bad; it's mostly just while actively running. I did take a couple extra days off last week but it still feels the same now. No icing, could that work for reducing inflammation overall not just the slight soreness after?

Help me out brahs, I really want to get closer to doing a 10k in the next few months especially since gyms are closed, but not injure myself in the process.

Reps on r/c for helpful help

You running on a treadmill? Side of the road? A track?

Mostly sidewalk or track. Sometimes grass or dirt trails.

I started running during the plandemic, first time ever running on a schedule. I've done it exclusively on a track, even though my ankles and knees are in pretty good shape. There was definitely some discomfort in the beginning though, that lingering pain in various places. But like lifting, after a good couple weeks, the pains subsided. Are you still early in your training? Is this week 2, or 3 or 4?

Could be tight muscles, bad running posture, surface you are running on, wrong shoes for your foot/style.

When I had wrong shoes I would get shin splints/knee pain after 1 km. I went to a store that specialized in running and bought a pair of shoes specifically for my feet and how my feet hit the ground. I've never had a shin splint since or knee pain, and my normal run is 10km but I have done 20km.

I started consistently running last March. Eventually did the C25K program which greatly improved my cardio and did a couple 5km's before breaking around October, and restarting late November but less frequently. Now I've been trying to do them consistently before working up but then this happened in the last month.Tight muscles is my first guess. Calves and hip still cramp up from time to time, should probably increase stretching. Posture is fine I think. Hard surface generally. Sometimes I switch to softer grass/dirt like when the pain starts. Shoes should be good since the physiotherapist (reputable one) checked the ones I showed him.

bumper

There's specific stretches you can do for your shins. I don't know what they're called. Google shin stretches.

Obviously you know more details than anyone. But do you think there is more at play here than just being out of running shape? I'd say to just push through, you're obviously taking pretty good care by stretching and rolling. You have good shoes. What else is there? Just keep at it. Don't let it stop you. Unless it hurts so bad you can't continue. Is that why you're asking misc now?

Do you have flat feet? I do, and I used to have the same issues back when I ran track and XC. If so, a running shoe store should be able to help you select shoes (and maybe inserts) that alleviate the issues associated with your arch situation. As others have said, they'll also take into account the way your feet hit the ground and tend to roll in one direction or another.

need to build up some strength. decrease frequency for now

What kind of shoes do you run in? Do they fit fine?

I was running 5 miles/dayevery daywhen COVID first started for 3 months and I felt the same pain on my feet and shins. I kept running but changed my shoes to accommodate my slightly wide right foot and the pain went away.

Now I miss running next to the Pacific Ocean

I prefer to Misc shin stretchesNo other factors other than inadequate stretching which I'm going to increase. I still run, only did 3km today.High arches, got shoes designed for that and for my feet tending to invert. I try to plant midfoot each step rather than straight onto the heel which I did when I started out, it's supposed to reduce bone impact.

Running long distances causes sore calves. You don't say.

No fukkin' chit, moron.

I have a nagging problem with my calves. Only happens when I run on hard surfaces. The problem lessens when I use a sole with flatter bottoms and little to no padding. Also doing standing calf work helps but you have to be very consistent.

Never like to hear that honestly lol. Any schedule/routine recommendations with strength in mind?Shoes feel good. Had worse ones before October. Mirin 5km/day

1. number 1 stick to dirt or grass running( less impact) until we figure this out.
2. run slower and concentrate on your steps and gate until we figure this out.
3. run less mileage(total weekly) and i would ice until we figure this out.
keep adding things to this thread daily and i think we will get there, good luck!

brb looking for solutions
brb solution is to not run

Enjoy your poverty cardiovascular goalsI'm going to start doing calf raises often. Any others recommended?

I get it like half a mile into my run srs. It used to be terrible but I think I've adapted and gotten used to it. I still get it though a little bit.

Then again I have the flattest feet imaginable, fuked up ankles from surgery, one ankle is very different than the other, prob some tight ass calves and a whole host of other chit that I honestly can't be assed to work on and don't really got time for all that chit. I just kinda power through any discomfort to be honest, only running like 2-3 km a session. Not really keen on doing anything past 5km. If anything I'd rather improve my times then torture myself through the boredom of running for an hour straight.

plenty of other ways to improve your cardiovascular system than repetitively fuking up your knees and ankles.

Good ideas, thanks man.
Yeah, kicks in for me around a mile or so.

Gotta find a way around this because I love running, aiming to get to farther distances eventually.

Srsly, you should look them up and do them before running and after. Certain ones really helped me when I was getting shin splints a lot.

Cliffs at bottom.

If you are trying to run 10k, slow your pace down and increase mileage slowly. (10% per week).

If you are doing 2-5k per run, you definitely need to increase your aerobic base. 5k is a decent run that says you've been running for at least a little bit, so if you can do that, you're making progress. 2km, however, is not. When building a base, the majority of your miles should come at a pretty easy pace(Think being able to have a conversation during the run). If you are running 3 times per week, maybe have 1 run where you push yourself. If you are just going all out those 3 runs, chances are that you could be doing too much too fast, and the pain you're experiencing has an obvious cause.

I will say that if you are only running 3 times per week, getting up to 10k is going to be pretty difficult. I would try to add in a 4th day and preferably a 5th where 80% of your miles are run at an easy pace.

I have my own experience with trying to do too much to quick and its a pretty common mistake by new runners...I run around 25-30 miles per week(~45km). However, I always had knee pain after running because I was a heelstriker, so I changed my form to a frontstrike, and it fukked with my ego so much. I could not last anything more than 2k at a time, and every single morning, my calf pain/achilles was ridiculous. Fast forward to today, and I'm running 6-8k straight without much concern. Still some soreness after runs, but its always getting better. I imagine that soon I'll be back to doing my normal 60-70 minute weekly long runs. I'm currently back at my weekly mileage that I was doing before switching running form, and I feel that gains are going to be good these next few months (Currently running high 22 5k in Mexico City which is at 7500ft altitude. I imagine at Sea level itll be in the low 22 high 21s. Only been running seriously for about 3 months)

Moral of the story/cliffs: I think you're doing too much too fast. Every time you set new running records whether in distance or speed, expect some things to hurt. Considering that you are running 2-5k, there will be plenty of room to grow, so many PRs in the future, and with that is a bunch of muscle soreness. Slow your pace and build your base so you can run longer and more days per week. Maybe throw in a dynamic stretching routine before the run as well. I've experienced all the pain you are feeling, and it has all been erased the minute my base was set (Edit: And my form was solid)

Run on grass or sand.
Don't run on concrete or asphalt. You would be better off not doing any running at all than to train on hard surfaces. You will absolutely destroy your joints.

New Balance are the best shoes.

Get a float belt and do some water running.

Start doing ice baths. Enjoy

Source: Used to do higher mileage than 99% of the population.

What was your weekly high mileage?

And did you stop? If so, why?

You’re overpronating and flat footed. Go to a running specific store to have your biomechanics checked. They’ll recommend a shoe that fits your stride.

Just joking lol. I do a couple already but am going to add some more variation.I've slowed down a bit compared to before October when I ended up going to physio. The shift to frontstrike is similar to me, I do it and it burns out the calf and achilles quicker. Cardiovascular-wise, I'm far better than a year ago and could run 5 km's without breathlessness, the pain's the main factor because I don't want to actually injure myself recklessly.Using Asics right now. Will switch to grass more.10-15 km for December and January. Around August and September 15-20 km.Stopped in October-November when my physiotherapist said to break.High arched and supination actually lol. I might find a store and go for another check, physiotherapist had said the shoes I bought were good.

I consistently run ~25mi per week, on both road & treadmill. I can feel my body resisting whenever I start to significantly increase daily mileage while marathon training. OOFOS recovery sandals were recommended to me by a friend who is a much more serious runner than I, and, while truly hideous, definitely help.

OP i just bought these (trail shoes / all terrain)

They have great traction; so when i run in snow//do sprints on turf i dont feel my feet slipping. They are trail runnign shoes but designed for all terrain.
https://www.dsw.com/en/us/product/ne...B&gclsrc=aw.ds


not super pricy and decent. i know some will lol cause they use those "no support" running shoe etc.. I weigh 235-240lbs, i appreciate the cushion when i m on pavement.

^^^ I loveNB.

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BTW OP, how many pairs do you have?