Legs hurt

painful to walk after run

14 messages
26/12/2013 at 09:23

Hi all. I have recently got the running bug at the ripe old age of 44, I started running about two months ago and have steadily built myself up to running 7 miles in a time of 51 minutes. Problem I have now is that after every run I can hardly walk the next day and its taking more time to recover !  I used to run about 2/3 times a week but am struggling to manage the one run now. Any tips to aid a quicker recovery? or anything I'm doing wrong? Looking into getting better running shoes in the new year and have gone down the line of support socks and calf compression socks. Really don't want to give in as I have reason for my running..





26/12/2013 at 10:15
Try running a bit slower. Are you trying to go as fast as you can every time?
You are going very fast for someone who has only been running 2 months.
26/12/2013 at 10:23
Millsy1977 wrote (see)
Try running a bit slower. Are you trying to go as fast as you can every time?
You are going very fast for someone who has only been running 2 months.


26/12/2013 at 10:27

7:17 a mile, you are running way too fast for someone running 2 months , easy miles as said is the way to go till you legs get used to it and adapt.

26/12/2013 at 11:39

Hi thanks for the response, I don't feel i'm running to fast. I run comfortably within my limits and don't really push myself. will try slowing the pace and hopefully see some results. Have also tried the rolling pin down the back of my calf and going for a short bike ride a couple of days later..


26/12/2013 at 11:43
Lee, what is your fastest time over 7 miles eg if you were to race it flat out?
26/12/2013 at 13:21

And, with respect, in starting out at 44 you can expect a longer recovery without necessarily "doing anything wrong."

26/12/2013 at 13:39

Come on now- 44 isn't old!-  He should definitley manage at least 3 runs per week, even at such an advanced age ( I'm 5 years older, and I do!)-but he's only managing 1 run per week now- Lee- can you do 2  slower, and where you can keep building up the distance, and only do the faster pace once a week ( but go for a shorter distance)? It might build up some resiliance in your legs, and you won't lose any pace.

26/12/2013 at 13:43

I'm not suggesting that but if you are starting out at 44 it's not unreasonable to take longer to recover than someone younger - especially at that pace when you are not used to it.

Ultimately, slower is probably the way forward for the time being.

26/12/2013 at 14:33
Things wont really improve on one run a week either as its just too little you want 3 runs minimum and all at an easier pace for a few months.
PSC    pirate
26/12/2013 at 15:09

swimming will help recovery, as will walking or any other activity where you are gently using your legs.  +1 on what the others are saying... at 44 you are much younger then me and I'm not old!  3 runs a week should be easy to achieve.  Well done for starting - good time of year to get the bug.  Eating is also necessary for recovery! 

26/12/2013 at 16:51

Thanks for all your replies, maybe I should try two smaller runs in the week and my main one at the weekend. Legs permitting.. I want to be at half marathon distance by March. Just wish I could solve this aching legs problem. Only had this problem on last few runs when I decided to go a little further than the 10k mark. Off to get some proper runners in the sales at weekend so see if that will help too.


27/12/2013 at 17:33

Hi Northants Lee,

Read your post and just had to reply!

The question you have to ask is what is the ROOT cause of this pain you are having the day after. And also what do you believe about the act of running?

I personally don't think age is an issue as there are people in their 80's running marathons (and 90's!). It sounds like running is new for you but as you said you have built yourself up slowly and the body IS designed to run and adapt when given new challenges so I don't think age is a concern for you.

Our physical structure and make-up is designed to run. The major joints of the lower body the ankle, knees and hip are aligned in a way to ensure we run safely and efficiently. The alignment of these joints is positioned by muscles, but unfortunately our modern day lifestyles (sedentary/desk based) means they don't get the daily stimulus they need and they get unbalanced causing misalignments in your joints, which means when you walk, or run the joints and muscles are working overtime and you get symptoms - either cramps, knee pain, ankle pain, ITB syndrome, Achilles tendinitis...the list goes on. 

You can wear straps, or alter your running technique, or change shoes and more often than not this will give you temporary relief. Unfortunately it hasn't addressed the ROOT cause, the postural misalignment, and so the pain either returns in the same place eventually or at a different location as the strap, shoe or altered running pattern has transferred the excessive forces and dysfunction to a different location in the body.

So what can you do? Spend as much time as possible barefoot. Take regular breaks from sitting down by moving around. Balance your muscles so that your posture is aligned. And listen to your body's sign - which is pain.

Feel free to ask me any questions.

Ameet Bhakta

Postural Alignment Specialist



27/12/2013 at 19:27

You mean, "Read your post and just had to advertise my own website."

There - fixed that for you.

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