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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Agree with the PP who said that most people’s running form ends up being optimal for their body.

I’d be really skeptical of folks who are prescriptive about form.  For example, many people claim that to run fast, you must be a toe striker. Then they did pressure plate analysis and found that over half of Olympic marathoners are heel strikers.  Recently, I saw this as a 50 year old 18.XX 5k runner and cross country coach when people in their 30s running 24 minute plus 5Ks would tell me my breathing was all wrong.

What I found works wonders with the kids I coach is to run some strides (https://www.runnersworld.com/training/a20803505/how-to-run-strides) at the end of a weekday run.  Learning to run fast and completely relaxed can transform your running.  [/quote]

+1 but have you ever coached someone like this? I suspect you are rail thin and OP is not. I was just thinking to Daniel’s Running Formula v4 who made brief passing reference that even a 5 hour marathoner should have a 180 minute hard cap on longest run (Hal Higson would have you out there for 4 hours until you hit 20 miles!). The point is totally agree you need to be skeptical but it is also possible their form could use some tweaks.

OP - [b]to get faster[/b] you have to get stronger and actually … run faster. So you need to add in strengthen training targeting legs especially “single leg exercises.”  Everyone over 30 should be doing some strength training…helps maintain bone density, combat muscle loss (sarcopenia), improve balance (which will help prevent falls in old age), reduce injury when you increase training load, and help you get faster! No don’t need to go to the gym definitely should be adding a weekly session to your regime.

You also need to add some speed work (which can also naturally help improve your form). Adding in some hill intervals (literally find a hill run up it for 10-20 seconds walk down rinse/repeat 4-6 time). Running hills will also naturally help optimize your form.

Good luck!

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OP didn't ask how to run faster, she asked how to stop muscle pain....[/quote]

They did! They just don’t know it. They specifically mentioned muscle pain and not common joint/tendon/ligament type pain in areas like knee, IT band, shin splints, plantar fasciitis, or Achilles. They can chime in but I’m guessing the pain will be in quads, gluts, calves, lower back stabilizing muscles and maybe even (hip discomfort?) If not disregard the following.

If so, then I’m thinking someone with 5 years of consistent weekly running who has improved their mile pace which is over a 10% jump. Kudos to OP for that btw. Anyway they should not be feeling muscle pain with that mileage and at that pace all things considered.

Are they are over-striding? Could their running gait being impairing their reactive strength due to a degraded stretch-shortening cycle (wasting free elastic energy), non-optimized ground contact time for their fitness level, perhaps a prolonged eccentric phase in their gait causing them to absorb more ground impact force which they may feel in their calves, quads, and gluts that is exacerbated by having to lean more on these same muscles to generate the push off to increase that pace from 13:30 to 12 at a higher metabolic cost.

If they don’t want to do hills they could do some plyometrics but still think my original points still stands…
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You're weird.[/quote]

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