The Beginners Help guide to Dealing with Walking and running Injuries


How To Use The Run Walk Method | Using Running & Walking After Injury

Video taken from the channel: Global Triathlon Network


Dealing With A Running Injury

Video taken from the channel: Clean Coach Katie


How To Prevent Running Injuries For Good

Video taken from the channel: The Run Experience


What Every Runner Needs To Know: Coping With and Preventing Running Injuries

Video taken from the channel: Mayo Clinic


What is Runner’s Knee | Pain in knee when walking | Runners Knee Pain

Video taken from the channel: Matthew Boes M.D.


Knee Pain When Running? | How To Avoid Runner’s Knee

Video taken from the channel: Global Triathlon Network


Lower Back Pain From Running (Why this Happens)

Video taken from the channel: Back Intelligence

Since overtraining is one of the leading causes of running and walking injuries, adjusting your training is the first thing you should do when responding to a suspect pain. Depending on the injury, this may mean ceasing running or walking completely, or simply reducing the time on your feet each week. Running doesn’t always feel good, whether you’re dealing with running injuries or just the run-of-the-mill running aches and pains. Sure, those of us who run regularly say that it gives us life. The Beginners Guide to Coping with Running and Walking Injuries.

The Beginners Guide to Coping with Running and Walking Injuries. A Great read for the weekend warrior. Research suggests that anywhere from 20–80% of runners end up injured each year.

This number is of course lower for walkers as a result of the reduced impact forces, but. If you try to run through this, it may take months to go away. Avoid aggressive calf stretching and wearing flip-flops and high heels, all of which can irritate the Achilles. Safe alternatives. Coping with running injuries is not just about physical recovery – but about mental effort, too.

Running can help us deal with and process so much in our lives, and becomes an old friend we can truly rely on, whatever we face. It helps us feel amazing. So, rather than sit here feeling sorry for ourselves as running Boston, London, or whatever race you had planned is not happening, I thought it would be helpful to create a guide with coping mechanisms for injured runners to deal with the mental aspects of injuries, to know how to handle the depression associated with injuries. This is a comprehensive Guide To Dealing With Running Injuries.

Running, which is a crucial sport, puts enormous pressure on the back. Therefore, people struggling with spinal problems must take appropriate precautions to minimize the strain on the back. Thankfully, you only need about 15 minutes per day outside of running to prevent the serious running injuries that derail your training.

Sure, aches and pains will still happen (that’s just part of being a runner), but if you follow this advice you’ll dramatically cut down your injury risk, stay healthy for longer, and ultimately get faster. Avoid hills and wear good shoes that provide plenty of arch support and correct overpronation. Calf stretches and walking alternatives like cycling, swimming and weight training are great options to maintain fitness until the injury subsides. 3. In severe cases, limit or stop walking and place cold packs on the injured area for 15 to 20 minutes, up to 3 to 4 times a day, to reduce inflammation and pain.

When you return to walking, stick.

List of related literature:

And Running is My Therapy by Scott Douglas puts science behind my experience.

“Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink” by Nita Sweeney
from Depression Hates a Moving Target: How Running With My Dog Brought Me Back From the Brink
by Nita Sweeney
Mango Media, 2019

Here, we recommend a “walk/run” approach, a concept we learned from the well-known running educator Jeff Galloway and modified for beginners and recreational runners coming off injuries.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Without a doubt, the disciplined approach I took to my training helped me, but I can’t emphasize enough how much pain my knees caused me when I first began to run after seeing Dr. Thomas.

“Breaking Free: My Life with Dissociative Identity Disorder” by Herschel Walker, Jerry Mungadze, Gary Brozek, Charlene Maxfield
from Breaking Free: My Life with Dissociative Identity Disorder
by Herschel Walker, Jerry Mungadze, et. al.
Touchstone, 2009

For example, if your goal is to start a walking program, your to-do list might include purchasing sturdy walking shoes and socks, identifying a safe walking path, and calling a friend to see if she will walk with you.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
by Carolyn Coker Ross
New Harbinger Publications, 2009

In the spirit of the book, I had tried running in neutral and minimal shoes, and I had already been trying to repair my stride with ancillary training—a basic core-strength program—and form correction.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

At Runner’s World magazine we learned this long ago and immediately began contacting podiatrists who are also serious runners (there are many) to help us prepare articles.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Users will find all kinds of advice, strategies, and articles on common running injuries such as ankle sprains, knee problems, and so forth, http://

“Reporting on Risks: The Practice and Ethics of Health and Safety Communication: The Practice and Ethics of Health and Safety Communication” by Albert Okunade, Jim Willis
from Reporting on Risks: The Practice and Ethics of Health and Safety Communication: The Practice and Ethics of Health and Safety Communication
by Albert Okunade, Jim Willis
ABC-CLIO, 1997

The self-care chapter also contains updated physical activity recommendations from the American College of Sports Medicine.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

This book is about something that many people don’t realize exists: the art of running.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

This is a great resource to suggest to busy physical education professionals who are lifelong learners.

“Organization and Administration of Physical Education: Theory and Practice” by Jayne D. Greenberg, Judy L. LoBianco
from Organization and Administration of Physical Education: Theory and Practice
by Jayne D. Greenberg, Judy L. LoBianco
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I use to run a lot and then I hurt my knee and I couldn’t run for two months and gain tons of weight. Lately, when I drive my knees hurts so bad.I am thinking about workout again maybe a slow walk so I don’t hurt myself but I am afraid. I don’t really have insurance tbh. It feel sore and sharp pain when I lean with that foot.

  • good explanation. I watched 4 or 5 videos before this trying to understand why my knees hurt while running, this is the only one that actually demonstrated the problem. thanks

  • Question for you. I have to stop several times throughout my run to stretch my calves because they are so tight. How concerned should I be about this? (I do stretch before and after my runs) Is there something I can do to make it so my calves don’t get so tight?

  • thanks for this, I tried to run a 1/4 marathon twice but each time my knee just hurt too much. I will try this and see how it goes for the third try

  • Can the injury be cured with a few times on the roller, or will it be a long drawn out process. So depressing being injured…Help ��

  • My mummy has been suffering from back pain. It makes her life difficult, joint aid plus and also applied orthovita oil. She is fine.

  • i have had runners knee for about 4 years now, i cant seem to fix it, i do squats, deadlifts regularly and some lunges. I cant run for more then 5 mins.

  • , I took a break for a couple of weeks and it was a lot better I played one basketball game and it was back to hurting, and ideas? Is it something else

  • Dang! I wasn’t sure about what my
    physiotherapist told me (In Dutch we say ‘Kinesist’) but seems he was dead on about my gluten being the root of my running-back-issue. thx for this video!

  • So here is a question and topic I rarely see for runners. I am now a “Senior runner”, how do I prevent injury as I get older. I know I need to take more rest days etc. but how many, and any other tips/guidlines you can offer would help. I am fifty eight yo.

  • Run/walk training just brought back a memory��. One of the funniest things I ever saw running was during the Vancouver marathon a few years back. A score of people, who had been on the 9 min run/1 min walk training program leading up to the marathon, just stopped and started walking 9 mins into the race!!!! They were all over the road. Not like they slowed over to the side first, so as to not impede anyone else! Was not expecting to start dodging a bunch of runners who suddenly started walking en masse in the first couple of k’s of a marathon! Especially when everyone is usually in that speedy/happy phase before settling into their rhythms. Having successfully negotiated them, I continued on my merry way! Crazy but funny!

  • I can’t fucking run, I can’t enjoying the beautiful jogging which I love so much, my side left and right knee hurt so much, When I don’t do leg workouts for a month it disappears, but If I do only one it appears again and It hurts even when I walk. I have payed 50 € to the doctor and with the machine they couldn’t even find what the issue was, Idk anymore what to do, before I had this problem I used to jog to loose weight, Now I can’t fucking run

  • So I was a regular runner and I used to run 5-10km each day. Due to the pendamic and lockdown this habbit discontinued for 3-4 months. I resumed 1 week ago, should I be getting this problem?? I mean it feels more than a runner’s knee as the knee hurts but lower front muscles hurts bad. I’m unable to run now. ��

  • i ran 5 times a week. and each day i ran over a mile. i started getting pain due to running on concrete without appropiate running shoes. i pushed thru. after i started running with cushion sneakers and didnt felt much. until i couldnt run anymore. i still cant. my knees are weak. they get tired. the feel great after i relax. i over did thd running

  • ive been running competitively for like 2 years now and i never kno why my knee hurts so much after i do the 100 and 40 for football

  • That’s interesting. I though the run-walk scheme works for beginners during initial conditioning and recovery shall be done with just gradual increments of running time and, later, intencities.
    Have to look for sports med publications on this matter.

  • Thanks for the information, my mother is also having sever pains in her knees she took Coral calcium complex and Bone support for this and she is absolutely fine now.

  • i get upper back pain from running but only if I dont run for like a week or 2 that when I run feels like my spines affected and its hard to breathe but, when i start to continually run 3 times a week, the back henderance goes away. anyone else with this same thing?

  • This is the exact method I used to coach my Fiance to her first half marathon. It made it more manageable for her and she ended up running the entire time during her race. She even beat her personal goal that we set for her by 6 minutes.

  • I always get a little low back pain when I walk for a long duration, like 45-60 minutes. I never considered glutes part of the problem. Very interesting.

  • I have a video about the run walk run method on my channel. I shaved 27 minutes in a year from my marathon time with this method as opposed to running the whole distance

  • So would u say these are good stretches to do everyday after a workout? Or before a workout? And should I do them even on days I’m not lifting weights?

  • Isn’t rolling the IT band directly an old method that’s been proven not to work? The band is too tough to alter. But the muscles around it can be rolled.

  • Well after watching this video I believe the cause of my knee pain is increasing my running time from 25 minutes 2 or 3 times a week to 90 minutes per day. In distance is 2.5 miles to 5 miles. I will decrease the amount of time and distance until my knees feels better.

  • Run-walk was my beginning with running. There is no other way I think. Btw I started running when I was… 40. I have NEVER done 1km of running until then. Today HM is every week routine. Everybody can start but HOW you start is extremely important. Great video

  • when doing lunges and going down on 90 degrees front of the knee cap hurts am not sure outside or inside the knee?? any help would appricted

  • I have worked out 3 days a week for a year and a half now on top of football for my senior year all with degenerative disc disease. Pain is part of my daily life and im still looking for a fix to help my back problems. Some days my back hurts so bad i cant leave my bed. If anyone knows how to fix this please help thank you

  • Great Video clip! Apologies for the intrusion, I would love your thoughts. Have you heard the talk about Monatalie Back Barfaroni (do a search on google)? It is a great exclusive guide for discovering how to naturally kill any kind of back pain without the hard work. Ive heard some incredible things about it and my mate at very last got amazing success with it.

  • Flexibility
    4:09 Kneeling Quad Stretch
    5:03 Lying Glute Stretch
    5:30 Heel Drop Stretch
    6:06 Foam Roller

    Strength & Stability
    7:22 Single Leg Squat
    7:58 Side Plank Leg Lift
    8:36 The Clam Shell

  • I got this and went to the doctor cause I couldn’t walk on that leg and they put me on some physical therapy and exercises to do. Take breaks when running, especially when you need them! Don’t over do it!
    And idk if this happens for anyone else but randomly it can flare up for me. (Like, can walk, then have to hop on one leg because of pain)

  • I got runners knee from doing hill sprints everyday thinking it won’t harm my body, I was so wrong and now I rly regret it ����‍♂️������

  • Hi bro, I hope you are fine. For the last two weeks I been walking for 2 and half hours and running half an hour continuously…but now I feel some swelling and mild pain in my right knee’s right side… so I stopped my walking and running…. after 4 or 5 days rest I shall restart my walking and running. My knee pain is due to my over walking?..

  • Do you have any tips on how to come back from foot injuries received in a car accident? I have a sprained big toe (also called ‘turf toe’ I think) and an ankle sprain causing a lot of instability, in the same foot. I’m a walker and I had just started trying to run when I got injured.

  • I had runners knee when I began to take up running for the second time in my life, I had a self-diagnosed overuse injury to my IT band (so take this with a pinch of salt as my opinion purely on a poor understanding of A level pe). Luckily I paid attention and didn’t continue to run on it after 2 weeks of trying to suck it up.

    I was able to treat the injury by paying attention to making sure my foot strike way even (not landing too much on the inside or in my case the outside of the knee), as well as focusing on running in a forward motion having a less bouncy form. By correcting my form and taking some time to rest I was able to go out running again. Hope this helps

  • Tore my meniscus couple years ago never got surgery just healed on its own I’ve been running a lot lately up until a week ago where my left knee (also the meniscus tear knee) started hurting so Idk if I have runners knee or if it’s my meniscus help!!

  • Made that mistake, I am 62 years old, I was trying to get my 1.5 mile time down below 12 minutes, I over did it running sprints at 1:45 per quarter mile…. sure enough the hamstring basically went insane, along with the bursae, and multiple areas of intense pain and swelling 6 weeks now and still can’t run

  • I would advise not to sprint downhill on concrete. Im actually having knee issues as I was doing my speed work downhill on pavement trying to increase my mile time.

  • how often is need to do this? every time before you run or is it every other day or just a couple of times a week?:) cheers for the video

  • Well… I go from zero activity to 4km/day. 7 days a week. Now I cant full squat. It hurts. I dont have pain in my knees. No running for me in the next days.��

  • It’s Like the world wants me obese, first coronavirus closes all gyms now I never had this issue and suddenly after running 2 days only I start feeling so much pain in the knees… You gotta be kidding me��

  • I have a problem with sway back posture now it’s affecting my walking and causes me to limp. I find it very difficult to walk normally because of the lower back pain. When I go to bed, drive a car, have a bath or use a cycle machine or cycle with a bike I don’t get any pain

  • The pain is not fun, it usually goes away after 3 days of rest, but the last time I aggravated it, it didn’t go away for more than a month now.

  • sir i started to run at morning time since three week but i got pain in my both knees after four days running but i stopped running from tow weeks because of my too much pain even i cant sit on my feet on flour…doctor say you did something wrong at your exercise time..after running coming home i drunk some cool water and used the airconditioned rooom quick after running that s the thing that i did wrong which doctor said to me but now i am taking rest and pills for recovering from the injury……so whats ur saggation on it that what should i do when i start for running….sir do advise because i want to fit my body and my masusls…lots of love from pakistan

  • All of the treatment, this particular knee discomfort therapy “Yοyοkοn Vxy” (Google it) is the best up to now. Not merely manages to do it ease my knee ache in 7 days, it also almost wholly cured muscle tightness when getting up right after sitting down for a while. This is the only one where I can actually feel the big difference, mainly with my own knees..

  • I have this in my left knee it’s not too bad but it’s happened before after I ran to school and back, I did that again later and it came back. I’m fairly new to running longer distances because I cannot do my current sport. Can someone reply and tell me that this is happening because I’m newer to running thanks

  • Thank you for this sir, after breaking my back L1& L3 in January 2020, and then being quarantined. My running has been basically awful I will try this for the next 12 weeks thank you so much

  • … this was incredibly helpful. I’m 3 weeks into running (trying to make it a permanent routine) and was concerned my right knee needed surgery. Turns out I wasn’t stretching right! Thank you so much.

  • Knee pain made it became difficult to me, it was very irritating and I was not able focus on my work anything tried many things but did not relief but only Planet Ayurveda herbal remedies helped me a lot.

  • Not saying this will work for everyone, but Im 38 and I used to play sports through high school and beyond but running always got my right knee, IT band, shin splints etc… starting back in high school. I tried barefoot running this year after reading studies on it, very slowly at first back in march around the time of this video, and all pain is gone and my smaller muscles are much much stronger and noticeably bigger and my balance is way better. I still cant quite run as fast on concrete but Im faster on grass or dirt. After 4 months of daily barefoot starting with walking and now running up to 4 miles a day, I have thicker padding over the toes and ball and a bit on the heel but its smooth just thicker.

    My feet have learned to respond instantly to small rocks or changes in surface and adapt by softening the foot around the rock, this coupled with reduced pain sensation makes stepping on small things minimal. I ran right through a patch of stickers yesterday, stopped and pulled 3 out of my the ball of my foot and kept going with only slight discomfort and I believe theres still way more toughening up to go. The biggest change has been in my form, I didn’t realize how poor it was and how removing the shoe would make me adapt to run naturally. If you have pain or are recovering from injury its worth a shot while you recover, just go slow.

  • If you don’t have money for a professional, there’s a pretty comprehensive do-it-yourself program in Bulletproof Your Knee at Amazon.

  • There are many factors in treating painful knees at home. One resource I discovered that succeeds in merging these is the patella pain pundit (google it if you’re interested) definately the most useful plan that I’ve heard of. look at all the interesting info.

  • Foamrolling is great for getting rid ofor preventing a tight sensation. Other that that it is not going to do things like: increase bloodflow, melt away adhesions and knots, peel off layers, make the IT band longer or open it up (whatever that may be) and all that. Furthermore it should not hurt “digging in there” or you’ll make muscles tighter by the defense musculaire phenomenon.
    Strength training should be done by every runner. It improves running efficiency, performance and reduces the risk on injuries. The lunge (no problem to let the knee travel past the toes unless you have a knee injury) is a good starting point, but ideally you want to cover all the major players in the kinetic chain, but at least also the calfs.
    Finally, if your car is broken and you have no idea what is going on, that is where a mechanic kicks in. Seek professional help if needed. The longer you wait, the harder it’ll be to get running again.

  • After highschool I became inactive for 23 years. I use to have no issues but now my legs are so out of shape that I can’t run without getting a knee injury.

  • boys I started running 3 days 3 days ago. From the beginning I ran 45min, then on the 3rd day I went to 1 hour and a half and this morning I woke up with knee pain. What should I do?

  • Women’s knees are more flexible than men’s(since our knees are not aligned straight with our hips), so my dr told me to wear a knee brace on whichever knee gives me trouble and it definitely helps a lot.

  • Appreciate Video clip! Excuse me for the intrusion, I am interested in your opinion. Have you heard about Dinanlinson Rocky Position Approach (just google it)? It is a great exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some decent things about it and my buddy after a lifetime of fighting got astronomical success with it.

  • My slightly outward toe position on my left cycling pedal pushed most of my left leg out of alignment. Now my knee aches & my ankle is stiff. What can I do to put my leg back into alignment? Should I stick with the advice in the video?
    If not, then what do you think I should do? Also, I have already done a 20 mile walk & three 20 mile runs. My knee pain is still continuous during my runs, but the pain has become less as time goes on.
    Please & thank you!?

  • Lol I started running 6 miles everyday since May, this pain goes away for days at a time and then comes back. I’m glad I learned these tips can’t wait to implement them in my daily routine.

  • This is glorious, I have been researching “hurting knees after exercise” for a while now, and I think this has helped. Have you heard people talk about Jeneah Lansaiah Framework (just google it )? Ive heard some awesome things about it and my partner got amazing results with it.

  • What helped the most with aching knees was doing side steps with a resistance band around my ancles, doing the clam shell move with the resistance band around my knees and doing the side raises with ankle weights around my ankles.

  • My back has been better since I used this back pain guide. This was the guidebook that proved helpful of all the some other guidelines I have attempted. I was shocked my back was better. I`m wishing this will by final treatment! Research this tip on Google, the guidebook name is Mason Κonozback
    good luck

  • Me: Dad my knee is hurting.

    Dad: that’s because ur on that phone of yours. You’re not stretching or*continues to turn my knee problem into a lecture*

  • Needed this bc my back is absolutely killing me, but I’m not about to stop running. I only run outside absolutely hate the treadmill…but I’m definitely making my back worse

  • Thank you so much for the information…its will be very useful for me.. great job in putting up such awesome informative videos…����

  • Good video. I find if I jog too much I start having slight irritation in my right knee but if I stop for a while it heals and goes away. Anyone reading this please pay attention if you start getting this irritation. The first time it happened i ignored it and kept jogging day after day. It felt like my knee socket was loose and hurt and had to stop jogging for several months for it to heal.

  • Strictly Run and Walk. Don’t even think about jogging ever! Jogging will sooner than later sideline you with all kinds of aches and pains. Go forward the natural way of getting as far as you want to go by running and walking.

  • Also running causes tight muscles in quads and adductors and psoas which pulls on the pelvis thereby pulling on lower back muscles. I didnt think about the glutes though thanks

  • One of the best things I have recently found that has helped me so much is a hemp symmetry CBD infused knee compression sleeve that has worked great for my knee pain.

  • Great tips, easy to remember and follow.  I am already injured with runners knees, but these still will help to stretch while a recover.

  • I have a knee that makes a clicking noise when walking up stairs I’ve started jogging and walking recently and my knee aches a little bit what should I do?

  • Kudos for the Video clip! Sorry for chiming in, I am interested in your initial thoughts. Have you ever tried Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a great one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some incredible things about it and my friend Sam after many years got astronomical results with it.

  • Pls someone tell me im 13 and i sprint today i sprint and it started to hurt now if i walk jump or lif my leg up it hurts pls someon tell me what this is replie

  • sir…litle injury in my ankle 1month ago…still litle pain while streaching that area and litle swelling in that area after running….sir please guide me becouse my physical exam fir compitatitve exam on 1st week of feb2018…
    800m in 2:30…..
    sir please..give me suggestion what to do…

  • I play hockey and my knees are fine before during and after. However casually walking causes stiffness in ofne of my knees and its hurts when I bend the knee more than 90°

  • Running outside is what cause me so much back pain. I still get it when I run the treadmill, but it isn’t nearly as severe. My having short legs seems to be why everything is firing into the lowers part of my long torso. So frustrating….

  • My several months of experience shows that if you don’t walk frequently in your resting days if you run even just for couple of minutes you will get knee pain even if you warmed-up and have a slow pace of like 7 minutes/km.

  • hey i know you guys do videos for people that work in offices etc. but can you please do a video on people who have active jobs. for example i work in construction. from lifting wood.. sweating.. squatting..lifting.. im just curious how that affects my running and possible over use of my muscles.. sometimes its hard to go run after a long 8hrs of work.. thanks in advance.. God Bless u guys.. awesome videos

  • I’m starting to think I don’t have runners knee (I’m thinking it might be something else) my knees sound like rice crispys and there’s a sharp pain not a dull pain, I’m 15 btw

  • What if the back of my knee hurts? I mean, Idk the exact name of that part of my leg, but every time I run, lets say, a couple of miles, tension on the back zone of my left knee arise… I’m really worried I wont be able to run again, as it’s been part of my life until now.

  • I solved my IT Band injury, located outside the right knee by strengthening my piriformis muscle and using a roller in the same area. The muscles are over foot apart, amazing how much the butt effects the knee.

  • Great advice. I have a pain right in the middle of my right butt cheek. I’m guessing this is the IT Band, so will work on it with the foam roller.

  • Some great advice I’m experiencing all of them been out from running coming into my 4 week ���� was training for Manchester was going for a 2,45, I’m just coming to terms with it now it sucks but luckily I can bike ��

  • Stress Fractures SUCK!! I had one training for the Cardiff Half in 2016, experienced pain for a few weeks but kept pushing through with pain killers I do not recommend doing this because it developed into medial tibial stress syndrome, I completed the Half but was laid up for months afterwards so great advice Katie in coming off social media for sure. As the saying goes there will always be other races.

  • Excellent Video! Forgive me for butting in, I would love your initial thoughts. Have you considered Dinanlinson Rocky Position Approach (do a google search)? It is a great one of a kind product for learning how to fix chronic knee pain without the hard work. Ive heard some great things about it and my old buddy Taylor got astronomical success with it.

  • It’s summer right now where I’m at. How do I maintain my distance running training, when it is always between 28-44 degree Celsius? Race time has suffered because of the heat and I can best in Runs after work (in the afternoon, but by then the heat is at it’s worst). Any advice?

  • I started running in my 30s. I was overweight and the longest I have ever ran was 5 meters. I started using the run/walk method and in less than a year I ran (the entire time) a full marathon. The method absolutely works.

  • Foam rolling and self myofascial treatment changed my life when I took it up over a year ago. Great vid. When you start to talk passionately your face begins to look angry lol. I always notice this, just saying

  • I’ve used run/walk strategies to get my running fitness back after a painful hamstring injury incurred during half marathon training that left me unable to run more than 4km without having to stop. I’m back up to 12.5km without pain and training for my first marathon which I will run/walk!

  • Do I have runners knee? My knee doesn’t hurt it’s my left leg but right side of my knee hurts. It’s like the ride side of the knee bone

  • Cheers for this, I been tryin to find out about “how to protect knees when exercising” for a while now, and I think this has helped. Ever heard of Zenevad Exercise Eaglestone (Have a quick look on google cant remember the place now )? Ive heard some decent things about it and my neighbour got great results with it.

  • I’ve had painful knees for about a year and a half, is this going to help fix it. I’ve never been to the doctors because my parents have just said it’s growing pain but I know it isn’t.

  • Strong Glute medius is life! So is transverse abdominals! It’s a game changer in how your body moves if they are strong. Also strengthening abbuctors along with glute med, and stretch hip flexors helped me! Thanks for this! I need a new foam roller:)

  • Thanks for the Video clip! Forgive me for the intrusion, I would appreciate your initial thoughts. Have you heard about Dinanlinson Rocky Position Approach (do a search on google)? It is a good one off guide for learning how to fix chronic knee pain minus the hard work. Ive heard some awesome things about it and my cousin got excellent success with it.

  • Just wanted to share….I have recently found a CBD infused knee compression sleeve made by hemp symmetry that has worked great for my left knee pain when I run. Deff worth checking out!

  • Meanwhile, I run-walk on the rare (or is it? ��) occasion that I don’t want to take public transportation or any vehicle to get hom, and I’m wearing my favorite running shoes. ����