Running: I keep hurting my leg

Only run uphill? Um, building up distance very slowly is my go to answer for most running issues, but you've covered that. Have you had a gait analysis done? If not it may be worth it just to see if your normal running stride is affecting any area in particular which *could* be helped by different running shoes.

Edit, oh and for strengthening others may disagree, but when I had recurring issues I switched to v minimal footwear following conversation with physio and pretty much started from the beginning. Born to Run by Christopher McDougall is a great book.

When I need to get back to running, I use couch to 5k to stop me from over doing it too soon.

The first week is only 8 X 1 minute runs.

Maybe I need to go slower still, I usually build up from a couple of km, which sounds like it could be too much based on that couch to 5km. 8x1min sounds like torture, though. Still, If that's what it takes....hardly feels worth lacing my shoes for 😬

Trainers are either some Nike Pegasus or La Sportiva Bushido, neither of which are particularly cushioned. I do have quite weedy calves though, compared to my fat-biker-thighs. An imbalance?

I'm very similar and sadly I think this year was my last attempt to get into running for the foreseeable future. The same thing happens every time and it's simply too boring going out for a slow 1km run for months to try and build up an injury free base with no guarantee of that even working.

I think there must be something biomechanical about me that doesn't take to running. I do have a strong anterior pelvic tilt probably from desk office jobs all my life. The bit that finally killed it off for me was the constant injuries were stopping me cycling as well which was a deal-breaker.

It could simply be a tight calf muscle. A slant board is a useful tool to help stretch your calf. I have one, and the benefits are far greater than one may expect. It may also be weak glutes, with the referred pain being in the calves

That sucks @airvent. It's annoying because I really enjoy running (you're probably the same) but just can't trust my stupid leg to play along.

I tend to try to focus on running more in the run-up to visiting my folks (like now), as they're feeders and a pair of trainers is easier to take on a plane than a bike. Then I mess up my leg and end up eating nothing but cake for a 2 weeks straight 🙄

20 years riding bikes has given me pretty tight hamstrings, so that could be adding to it. I know I need to stretch more, in general. The pain is always a sudden stabby thing at a specific point, and then takes a couple of weeks to settle down.

Ah yea, I recognise this from when I started running.

Nike Pegasus are unlikely to be the issue, they’re a fairly stable, reasonably cushioned neutral shoe. Not something that would case problems.

If you’ve not seen a good, sports biased physio then do so.

But if you don’t want to then calf raises and lowers will likely help build strength. Slow up, slow down to begin with (on a step or curb, 10 or so secs from fully on your toes to heel below the step, 15 reps, 3 times per day). In time add speed to the up portion, to the point you jump up off the step. You can then add jumps, so land toe down and absorb the impact slowly. Finally add hopping on and off a step or curb.

Then ease back to running, perhaps even doing a couch to 5k to make sure you don’t push to hard.

Just back from a physio for  right leg calf pain and he looked at my feet. Right arch much weaker than left and calf likely compensating. So I have foot strengthening exercises to go with calf stretches and massage. Really interesting just how different my two feet were once he got me wriggling my toes.

I had similar and a bike fit seems to have resolved it. Completely pain free on the bike/turbo and racking up a lot of miles but when I ran I would have similar issues to yourself. Ultimately I ended up slightly further forward in my position /saddle to crank and this seems to clear everything up.

Back of my right knee everytime I go for a run. MCL I think. So frustrating. No problems walking or cycling. Very occasionally its the same place on my left.

Second what Lunge said. Strengthen with calf raises, weighted if you can then do them off a stair so you drop your heel lower, raise and lower controlled. Do them wih leg straight and bent at the knee.

Then do the hops, one hand on a chair if you need to, to the point you can hop on your tiptoes for a minute or two. Any pain doing this stop and dont run. They will built the ability to impact.

Calf issues are typical in newer runners, as well as other injuries but also in older runners like me (58) I have suffered a lot in recent years with no warning calf "pops" even during gentle running. No issues since I have stopped working and not sat at my desk for hours at a time.

I think whole body strength training is more beneficial than localised targeted exercises. Your calf muscles don’t work in isolation when you are running. Do some squats! And if you can’t do a squat with good form then flexibility work is going to help.

When I used to run for a fell running club the numbers of people who were constantly battling some injury or other was crazy. Often the ones who only ran and no other activities. Some were ‘run through the pain’ types who are now suffering long term chronic mobility issues.

Maybe I need to go slower still, I usually build up from a couple of km, which sounds like it could be too much based on that couch to 5km. 8x1min sounds like torture, though. Still, If that’s what it takes….hardly feels worth lacing my shoes for 😬

this! When I started running in my 30s after years of riding, I did 1km jogs every day for about a month, and lots of stretching the muscles. Stepped up to a mile at a time for a couple of weeks then gradually up to 2k/3k/5k til I could do that without muscle soreness.

After about 18 months I did a 3:30 marathon without injury

Build up ssssslllllloooooooowwwly!

Are you running on or off road? Unless it's very soft I'd give the bushido a miss.  The Peg's are fine, unless  they're old and kaput. If you feel inside , can you feel holes in the cushioning where your toes go... good way to watch for wear.

As above, take it steady, and give it time. Also , the calf exercises, and the traditional calf stretching exercises, both straight leg and one leg, one leg at a time, against a wall after EVERY run, and maybe a couple other times in the day, but it doesn't need to be for a very long time.

I was a sporadic runner and used to get pains in my calves every time (for years), even when running slowly. It stopped after I started lifting weights at the gym regularly - haven't had calf pain in years and often run twice per week now. Can only assume that being a cyclist had created disproportionally weak calves, and the gym work rectified that. I would recommend trying some regular calf/leg strengthening exercises with weights.

I had this last year - very frustrating when trying to get rugby-refereeing fit! Pain would start when the muscle was warmed up, after a couple of miles, then would have to ease it home.

Found a couple of physio guys on YT, showed "negative stretching" (I think that's what they called it - almost like a reverse stretch, super relaxing the muscle) - definitely helped mine and I don't get the pain anymore.

Best idea really though would be to refer yourself to an NHS physio (or a private of course, if you're loaded/insured 🙂 ) and get some proper advice.

I'd see a good sports physio and take it from there.

It could be all sorts, I used to have a recurring pain on the outside of my right lower leg which turned out to be down to a muscular imbalance in the area, but I've had a previous issue, same leg, which was something to do with a nerve rubbing on the callous from a stress fracture.

I got this a lot when I was running. Turned out I had terrible technique and very poor glute muscles which means I was overloading the calf muscle and almost flicking my feet off the ground.

I did some of these "clam" exercises which helped strengthen things, but also actually teach me where my glutes where, and once I knew what the muscle felt like I used it when I was running and the calf injuries stopped.

Your glutes are very powerful and using them right helps you run much better with less injury.

Clam exercise -

Cheers everyone, lots of great stuff.

Think I'll go see my physio once I get home. I suspect he'll tell me the same thing as you lot, but it would be nice to work out a cause.

I don't do weights, beyond occasionally swinging a kettle bell around and hoiking myself up a wall rock climbing. Maybe it's time 😞

I try to run off road as much as possible, but take the Bushidos when I go to visit my parents, as they kind of cover hiking/running in one shoe. Only wear them for wet mountain stuff back home.

I've had very similar experiences over the years, but in recent months have been running 5k on a treadmill twice a week with zero strains, which is a first.  Yet to take it out onto the road but I'm hopeful getting miles in on an easier treadmill will mean my muscles are a bit more robust when I go running outside.  This is based on zero science.