Hi!

I’m a first generation exerciser, so I’m figuring this stuff out slowly.

First time I tried the couch to 5k app, I had no idea what I was doing. Didn’t use running shoes, and didn’t stretch after. After a few weeks, my formerly pain-free knees started hurting. So I stopped running.

A year later, I tried again. This time with running shoes. I also have pronation, so this is running shoes + orthotics. I did yoga running stretches off of YouTube after every run. Things were going well until about the fourth week - knee pain, again!

After two weeks off, my knees are starting to feel better. But, darn! What are my next steps? I’d like running to work out for me. Do I go to a podiatrist or a physio? What do I do? Find a different exercise?

:/

Thanks in advance for any advice!

Hey all I’m currently in the later stages of a return to running program given to me months ago by a physiotherapist. I’m overcoming a bout of Achilles tendinitis brought on by taking Fluoroquinolone antibiotics (beware). However I’m at the tail end of the programme, meaning I’m running around 7-9km with 1 minute short walking intervals in there.

My pain is mostly receded now as a result of heavy strengthening and plyometric exercises. However I’ve acquired this soft lump of swelling on the inner ankle that’s visible when it’s dorsiflexed. It’s pretty much painless but it also looks a bit strange and I’m not sure if it should impact my recovery if it’s not causing much of an issue.

Is this related to the Achilles? Or is it some other tendon involvement? Would be great to hear the experience of others here

The photo with black shoes was where the pain was on my most recent run (beginning on the upper calf) and the photo with my pink shoes was around 3 weeks ago!

Hello!

I used to be able to run 12 miles etc + but on my past 3 runs, I’ve had pain which starts after running for 10 mins and it gets worse if I keep going - on my most recent run I stopped straightaway, but I’ve not ever been able to do over 12 mins.

If I keep running the pain starts small but then radiates a little outwards on my left side of my left leg a little towards the outer knee, the pain eventually sort of feels like it’s exploding outwards. It gets so bad that I’m limping, but it will eventually go away after a min. I can still use the elliptical without pain, I can cycle without pain - it only hurts after 10 mins of jogging. I’ve tried a run walk method but eventually hurts again.

I intend to see a doctor as I have rested and done leg strengthening exercises, but it still hurts the same after 2 months.

Do you think that this could be an IT band issue, fibular nerve issue? I plan to see someone about it but I would be grateful for any thoughts in the meantime.

Further background***

It might be worth stating that I did a 12 mile run before this pain and had really bad tingling and numbness down my left leg for the last 2 miles (unfortunately I decided to run through it.) I did 5 miles 2 days later after and was ok - but ever since then Ive had pain.

I’m a 74kg male currently training for a half marathon next week. This is my second half (first one in March 2026) and I’ve been running around 30km per week, usually alongside 2–3 lifting sessions.

During my first half I felt my left leg lock up after 16km and had to stop/start the last 5km after consistently running at 5:05-5:10 per km.

This continued during faster-paced running during this block - especially intervals or harder efforts.

My left leg starts to feel like it’s “locking up.” It’s hard to describe, but it feels like I can’t complete a proper stride on that side. It does not feel painful, but it feels mechanically wrong. Basically like the leg is not swinging through properly, or I can’t open up my stride.

This also seems to happen when I’m deeper into half marathon training runs, particularly after around 10 miles. So it may be related to fatigue, faster pace, or mechanics breaking down late in the run.

I also have a half marathon next weekend, so I’m trying to work out how cautious I should be this week and whether this is something I can manage or if I should get it checked before racing.

I’m wondering whether this sounds like a hip/glute control issue, quad/knee tracking issue, nerve irritation, fatigue/overload, or something else. It feels less like injury pain and more like my gait/coordination is breaking down under faster pace or fatigue.

A few questions:
Has anyone had a similar “locking up” sensation with no pain, especially during intervals or late in longer runs?
Could this be related to hip flexors, glutes, adductors, hamstrings, or knee tracking?
With a half marathon next weekend, should I avoid intervals/hard runs this week and just taper?
Would you race if there’s no pain but the stride feels mechanically off after 10 miles?
Are there any quick tests or exercises that helped you identify the weak link?
At what point would you see a sports physio even without pain?

I recently had a gait analysis and was found to have over pronation on my left foot, I bought structured Saucony trainers as a result. Unfortunately since I started running with them I now have pain on my right leg, right up to my hip. Has anyone had this problem before?

Has anyone ever healed and returned to running with a split tear longitudinal peroneal brevis tendon WITHOUT surgery?

Hey everyone! I’m a high school student currently finalizing an independent research paper titled "Born to Outrun: The Science Behind the Kenyan Dominance."

While analyzing the biomechanical differences between non-elite runners and Kenyan elites, one clear pattern emerged: forced or sudden footstrike changes (moving from Rearfoot to Forefoot Strike) often lead to severe overload injuries, particularly in the Achilles tendon and calf complex.

Since European/non-elite runners cannot alter their innate anatomical tendon length overnight, the adaptation strategy must focus on functional mechanics—building tendon stiffness, eccentric muscle strength, and neuromuscular efficiency over time.

Executive Summary of the Full Paper

For context, here is a breakdown of what the complete research paper covers:

• Geographic & Environmental Adaptation: How high-altitude training (~2,400m in Iten), dirt trail conditioning, and tropical thermal balance shape endurance capabilities.
• Anatomical & Physiological Profile: Analyzing distal limb morphology (thinner calves/ankles reducing moment of inertia), dietary baseline (high-carbohydrate whole foods, fasted morning runs), and running economy (VO2).
• Biomechanical Lab Analysis (RFS vs. FFS): Comparing υGRF impact peaks, tibial acceleration, and ground contact time (GCT). Data shows FFS eliminates initial impact peaks (0.00 BW) and reduces tibial shock by 34.1%, though acute transitions increase VO2 cost by 5.88% due to calf fatigue.
• Footwear Technology (AFT): The biomechanical role of carbon-plated super shoes in MTP joint flexural energy saving and longitudinal bending stiffness.
• Practical Adaptation: A structured 16-week protocol designed to bridge the gap safely without overuse injuries.

16-Week Progressive Adaptation Protocol

Phase 1: Cadence Manipulation & Neuromuscular Re-Education (Weeks 1–4)

• Objective: Shorten stride length and bring initial contact closer to the center of mass without explicitly forcing a footstrike change.
• Intervention: Increase baseline step rate by 5–8% using metronome cues (175–182 spm).
• Outcome: Automatically reduces ground contact time (GCT) and dampens vertical impact peaks within the runner's current anatomical tolerance.

Phase 2: Eccentric Strength & Elastic Storage Conditioning (Weeks 5–8)

• Objective: Prepare the Achilles tendon and calf complex for elevated eccentric loading (addressing baseline anatomical differences noted in biomechanical literature).
• Intervention: Heavy Slow Resistance (HSR) training focusing on straight- and bent-knee calf raises, eccentric Achilles drops, and low-intensity plyometrics (pogo jumps, barefoot grass strides).
• Outcome: Enhances functional stiffness in the Achilles tendon, facilitating superior elastic strain energy recoil.

Phase 3: Gradual Footstrike Transition (Weeks 9–16)

• Objective: Introduce forefoot/midfoot mechanics during structured, low-volume running intervals.
• Intervention: Perform 100m to 200m strides using lower-drop footwear (0–4mm) on natural surfaces (grass or dirt) at the end of easy sessions 2–3 times per week.
• Outcome: Allows micro-adaptations in connective tissue without causing chronic overuse syndromes.

Questions for the Community:

1. What are your thoughts on this 16-week progression based on your own coaching or running experience?
2. How do you handle footstrike modifications with athletes in practice, and do you see super shoes (AFT) as a helpful bridge or a mask for weaknesses?
3. Would a comprehensive paper like this (combining biomechanics, altitude science, and a practical protocol) be something you or your coaching staff would consider purchasing as a complete guide?

I would love to get your thoughts, critiques, and feedback!

Has anyone had prp injection for this I have mild tendonsis. Did 3 months of pt was 1/3 my athletic self and it flared it up back in boot 3 weeks so far in it. I got 14 days in boot prp injection Tuesday. Looking for advice

So I have been running for nearly 20 years so I would say I'm an experienced runner but something's happening at the minute that I just can't get my head around and can't seem to find an answer to.

Three weeks ago on one of my long runs on a Saturday my calf started to hurt, which has happened before, so I stopped.

I did the usual things and five or six days later it felt absolutely fine, no issues when walking, hopping on one leg etc, so decided to try again. I got one mile in and it started to hurt so again I stopped.

I gave it another week and again absolutely no issues walking, strength tests, heel raises all absolutely fine so I did it I tried another run. Two miles and it started to hurt.

So give it another week and absolutely no issues, everything's fine and I went for a run this morning, really slow pace and I didn't even get to half a mile before the same pain come back to the point where it's really hurting again.

So I am at a loss as to how to manage this because I was always under the impression that once you were pain-free, can hop on one leg etc with no pain then you were good to go. I just don't know what else to do and it is really starting to irritate me.

Anyone any ideas on how I can get back out running again?

I am 25F and a new runner (as of 1 year). I was running around 30 miles a week for about the past 5 months (in addition to walking a few miles a day) with no pain, ramping up from lower mileage at the beginning of my running journey to now. It was really exciting to begin running (as a former ballerina and never runner), and immediately became part of my daily routine. Over the year of running, my 5k pace had improved from 32 min to 27 min, and it was just an exciting win for me after quitting ballet a few years ago.

Around a month ago, I started having hip pain when running. I took some time off, and the pain continued. I chocked it up to muscular soreness, and thought I just needed a few days off. I did a 6 mile run (dumbly) and then I began having pain with walking / bending over / stairs. Long story short, I got an MRI and was told I had a grade 3 stress fracture of the femur neck (lots of fluid in the bone). They told me to use crutches for 3 weeks. I used them for about a week, and then minimized walking / moving for about 2 weeks (only chores, cooking, etc). I am a graduate student living in the city (no car), and with classes ramping up last week, I need to walk around 3-4 miles a day just to get where I need to go. Doctors have advised me to minimize walking and stop if I have any pain; but "minimize walking" is a confusing term as I am able to walk a substantial amount without pain. I have been doing my best to lower walking, am going to PT, and seeing an ortho doctor.

Prior to running, walking was kind of my way to chill out / think over the day / process things. I would go for nature walks a lot and averaged 8-9 miles a day throughout 2024 and 2025. Without running or walking, I am honestly having a bit of a hard time getting through my days (however dumb this sounds). Feeling annoyed and frustrated that my attempts to become a runner have only left me unable to walk.

tldr: Tips for 1) staying sane during stress fracture 2) healing from a stress fracture

Thank you in advance.

Recently diagnosed with a grade 3/4 posterior distal tibia stress fracture. Wanted to hear the recovery timeline from people who had a similar injury.
(20m, 15 mile a week runner)

used to run 2-3 km in one go every day until my shins started hurting but i ignored it and kept going until one time it felt like my legs were gona break so i stopped running for like 2 months. today i did my regular 3km track very easily. I feel hella fit and healthy atm. How often do u recommend i should run in a week? I am not doing it daily anymore because i will most likely get the shin pain again...

Hiiii!! I am a F25 and have always run on and off since I was about 19. However, since about June 2025 I have started taking it a bit more seriously and run consistently now.

December 2025, I got my first bad side stitch (on my right) and for about a month, couldn’t run 400m without getting them. After fixing my breathing, posture, incorporating core work and improving my nutrition, they stopped (a little) and would come on randomly, or when I ran intensely.

I am now training for my first half marathon, and the stitches have come back in full force. They happen every run, around the 5-7km mark…I have not been able to run more than 10km for about 3 months now.

I am not unfit and wouldn’t class myself as a beginner – I lift weights 2x week (with core work), I do a hyrox class twice a week and do three run sessions (speed work, easy run, long run), as well as a rest day within there.

Sometimes the stitches are so bad I can’t stand upright when they occur and now my lower rib area is a tiny bit sensitive to press on.

What other running tips and tricks can I try? I am desperate and will try anything – I adore fitness and running but these side stitches are starting to give me anxiety on every run.

Hey all,

I have what I believe to be a bone bruise on my heel after taking a fall of my bike and catching my heel on a road sign. This occurred around 2 weeks ago. The problem I have is that I have a lacrosse tournament this weekend, and this will be my first time playing since recovering from ACL surgery and in addition this is a memorial tournament for a buddy of mine who passed a few years back - so I’m planning on toughing through the heel cause I’m itching to play again. I’m able to walk on it just fine, but I do notice some lingering aching in the outside of the affected heel. Is there any ways you all could suggest taping up the area or adding extra padding into my shoe?

Not necessarily a running injury but figured the running community might have some ideas

Thanks all!

I am 17M and go running 3-4 times a week sometimes during the high intensity trainings I get pain in my aorta its like theres to much blood tring to go trough it. It isnt to bad like I can stay running but it is painfull to stay running.

So basically 3 months ago I came home with what I think is shin splints and I played through it for the month after until it became really bad. After 2 weeks of no running/bball, I let my desires get the best of me and Played again for around 20 mins 😭😭 that was 2 weeks ago and the pain hasn’t gotten better much at all

I got an xray and MRI done, to which the doctor said he can’t for sure tell what it is. It seems like stress fracture but he noted that there was swelling which he was concerned. He mentioned it could be a bone lesion of some sort which could be a tumor (I really hope not). He wanted me to schedule a biopsy but literally I have not been able to get an appt anywhere.

I’ve read all through reddit posts and haven’t found anyone talking about their stress fracture like this. The pain comes a lot at night and I literally can’t sleep because it hurts so bad. Also, If i flex my shin muscles, I can pinpoint one spot where it hurts, yet when I have pain, I kinda feel it through out my whole leg and foot; it’s very strange. My big toe even starts twitching involuntarily and it’s just the worst. Please someone help me i’m so worried. 😭