A thorough warmup and stretching should help. Do you have a proper set of running trainers? Are they new/old?

Ah ...the ever helpful Mark. I have a pair of fairly new (8 months old?) Asics trainers, which to be honest feel very comfortable. The pain and tenseness stops as soon as i walk, it is just when i run.

Hey there.

Was testing the difference between old and new running shoes a few weeks ago on some athletes. They were looking to reduce the risk of overuse injuries and pronation injuries. These guys were using Asics and Nikes.

Research shows that trainers lose about 20% of cushioning after the first 10 miles of running. After about 6 months or 500 miles the shoes have all but lost the ability cushion and control the planting of the foot. The fabric also loses it strength leading to the foot moving within the trainer.

Ideally you should be renew trainers around 6 months or 500 miles depending which is first. We were using force platorms which look at Ground Reaction Forces. We found the older trainers, which were not nearly as old as 6 months had a smaller ability to shock absorb.

I would look at getting some new trainers. Speak to a specialist shop who will give you the correct trainer for weight, foot profiling.

Thanks Alex - much appreciated - stretching and warming up and new trainers - shall report back n due course ...

Just be careful about static stretching before exercise. Pilot studies I have done and other researchers have found static stretching reduced neuromuscular control of the muscles stretched. A study on the London Marathon found around 80% of injuries from the marathon were assocaited with people who stretched!

Try dymanic movements to gradually increase mobility and flexibility around joints such as high knees, heel to bum kicks, heel-toe walking gradually increasing Range of Movement and intensity. This is very brief but generally very good. Keep static stretching till after to improve flexibility. Static stretching prior to exercise shows no reduction in risk of injury or muscle soreness post exercise.

Thank you - i'm just looking at an article that was on this website about four excercises to undertake to avoid Achilles injuries eccentric Knee Squat/one footed eccentric knee/ balance and eccentric reach with toes/balance and eccentric reach with knee/ and dynamics achilles stretch. I'm going to have a good look at these later. I generally try and do 3 mins of heel to toe kicks before going for arun - but i have to admit i am a bit lax about it. Thaks alex.

You do not say how long you have had your symptoms. if I was you I would go for a check up and get an all clear on the back and leg. I am a little concern that you have needles and pins in your leg whilst running, it could be a fairly simple matter of Piriformis Syndrome, that's where the piriformis muscle under the glutes spasms and compresses the sciatic nerve or it may be something a little more serious. I had the very same symptoms whilst serving in the military I put it down to running in boots, some years later I have found that I have a herniated disc. I AM NOT SAYING THAT YOU HAVE THE SAME, but I would rest easier if you got it checked out. Please let us know how you get on. take it easy :) John Murphy

Thanks John. I have had it since i have increased my running in both distance and frequency. So the past coupleo f months. I do have an injury in my lower back on the same side, where i trapped my sciatic nerve about two years ago, which has never been right since and is sore after i run, but i guess its something i have to cope with. I think i will get it checked out, both the leg and back as i certainly dont want to cause longer term damage. Thank you so much for your help.