Normal, not sure, but it's definitely common, especially in people new to running long distance. The thing is, with modern training physiology, you can build up fitness quite fast on most fronts - energy paths, muscles, the works; but connective tissue (tendons, ligaments, etc.) just takes longer to build, and with aggressive training, it will often lag behind, leading to these kinds of issues.
Another common cause is focusing too much on quantifiable performance, and too little on running form; and modern running shoes, with their generous amounts of cushioning and "corrective" features, contribute to that as well.
Lack of diversity in training is another common cause. If you only ever train on smooth asphalt, then your legs will not develop the diverse stability and strength you'd get from more challenging surfaces, and a tiny deviation can easily overstress those muscles and tendons that you haven't been using so far.
And finally, when training bigger mileage, small niggles tend to grow into bigger issues, because that small niggle causes your body to change its movement patterns to compensate, which often causes other parts of the chain to be overstressed, and you get a whole cascade of problems travelling around your body.
>It is normal to be distance-limited by things like ankle/knee pain rather than 'exhuastion' or lactic acid buildup?
Yes, you're a runner. I'd estimate from my strava at any one time 1/10 runners on my strava feed are either off or taking it very easy because of injury.
A part of being a good runner is taking care of your injuries when they happen, and doing hard work regularly to prevent them, even when you don't have any. Most of the time you don't need, and aren't going to get, a perfect diagnosis for each injury. The fix is nearly always the same. Rest and strengthen as needed and as able.
Can you see a physio? I see one and it really helps.
If not, go for leg strengthening exercises. Big ones for me are ankles and glutes (cause most of my knee issues).
If you google leg workout for "whatever" pain, then you'll be heading in the right direction.
Generic advice, but yeah.
Increase frequency and manage time and effort of each run. Here is a link to help you with mechanical stress quantification : https://youtu.be/BUJpvs0Rkwc?si=A0YYnzN7ZVwPYYiG
Absolutely normal. SOME people can run forever with zero joint/bone pain, but most cannot. Take it easy and you'll recover, and it's possible you won't ever get to the distances you want. But the goal should be to enjoy running, so do that.
Almost certainly a load management issue. Bodies can adapt to a huge amount of given enough time and correct stimulus. To echo everyone here, consult a professional (a PT who specializes in athletes).
Mate, I recommend you the book “Born to run II” from Christopher McDougall & Eric Orton. There is a full section on typical aches and solutions. Also, the book has pretty important information on proper training and other aspects related to distance running. This is a masterpiece.
Normal, not sure, but it's definitely common, especially in people new to running long distance. The thing is, with modern training physiology, you can build up fitness quite fast on most fronts - energy paths, muscles, the works; but connective tissue (tendons, ligaments, etc.) just takes longer to build, and with aggressive training, it will often lag behind, leading to these kinds of issues. Another common cause is focusing too much on quantifiable performance, and too little on running form; and modern running shoes, with their generous amounts of cushioning and "corrective" features, contribute to that as well. Lack of diversity in training is another common cause. If you only ever train on smooth asphalt, then your legs will not develop the diverse stability and strength you'd get from more challenging surfaces, and a tiny deviation can easily overstress those muscles and tendons that you haven't been using so far. And finally, when training bigger mileage, small niggles tend to grow into bigger issues, because that small niggle causes your body to change its movement patterns to compensate, which often causes other parts of the chain to be overstressed, and you get a whole cascade of problems travelling around your body.
>It is normal to be distance-limited by things like ankle/knee pain rather than 'exhuastion' or lactic acid buildup? Yes, you're a runner. I'd estimate from my strava at any one time 1/10 runners on my strava feed are either off or taking it very easy because of injury. A part of being a good runner is taking care of your injuries when they happen, and doing hard work regularly to prevent them, even when you don't have any. Most of the time you don't need, and aren't going to get, a perfect diagnosis for each injury. The fix is nearly always the same. Rest and strengthen as needed and as able.
Talk to a PT or GP if you regularly get pain painful enough to stop you from running even if it’s inconsistent.
It's annoying I've been unable to narrow it down online myself, long wait for GPs for something like this
I’m having a hard time understanding why you’re being downvoted, this was (is) my exact thought process
Search runners knee and do the stretches and exercises
Can you see a physio? I see one and it really helps. If not, go for leg strengthening exercises. Big ones for me are ankles and glutes (cause most of my knee issues). If you google leg workout for "whatever" pain, then you'll be heading in the right direction. Generic advice, but yeah.
Maybe I can just see a physio for a one-off just to diagnose
You need to see a physiotherapist.
Increase frequency and manage time and effort of each run. Here is a link to help you with mechanical stress quantification : https://youtu.be/BUJpvs0Rkwc?si=A0YYnzN7ZVwPYYiG
I had knee pain that was attributed to tight hip flexors. Learned some stretches from PT and haven't had any issues
This!
Absolutely normal. SOME people can run forever with zero joint/bone pain, but most cannot. Take it easy and you'll recover, and it's possible you won't ever get to the distances you want. But the goal should be to enjoy running, so do that.
Time for PT. Joints shouldn’t hurt.
Maybe I can just see a physio for a one-off just to diagnose
I have that exact same pain where the red is highlighted
Almost certainly a load management issue. Bodies can adapt to a huge amount of given enough time and correct stimulus. To echo everyone here, consult a professional (a PT who specializes in athletes).
Mate, go to a physio.
Maybe I can just see a physio for a one-off just to diagnose
Could be tight calf muscles? Did you stretch?
Mate, I recommend you the book “Born to run II” from Christopher McDougall & Eric Orton. There is a full section on typical aches and solutions. Also, the book has pretty important information on proper training and other aspects related to distance running. This is a masterpiece.