Have a look at recover athletics [1], recently bought by Strava, which allows you to specify where the pain is and they give you strength exercises to help strength surrounding areas which will put a stop to the pain.
You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.
Being stronger will help you go faster and keep going faster for longer as well.
Other quick tips:
1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.
2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.
3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.
4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.
5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.
Do you have any good strength exercises for anterior pelvic tilt? I have to and I’d like to correct it as I am also a heavy guy who recently started running.
Sure. The anterior tilt is typically caused by short hip flexors and weak glutes/hamstrings to pull the pelvis back into a level position. I'd suggest:
Before you run, try some "glute activation" exercises to get them fired up and working properly before you begin your session. Doing a few single leg glute bridges is probably enough to get them going. Single leg dead lifts are also good, I find.
When you are running, try to focus on keeping the glutes engaged as this will keep the hips from tilting forward. You can feel when you hips are level because your body will feel much more stable - especially when running over rough ground - and you'll feel the power coming from the glutes much more.
You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.
Being stronger will help you go faster and keep going faster for longer as well.
Other quick tips:
1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.
2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.
3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.
4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.
5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.
Good luck!
[1] https://recoverathletics.com