What hurts when you run too much?

Rampage through weekly mileage with enthusiasm but scant recovery and your body responds with a
chorus of aches. Knees whisper during descents, shins throb post‑shower, lungs wheeze on simple
stairs. These pains are not badges of honour; they are overdue invoices for excessive load.
Understanding which structures signal distress— and why—lets you pay the bill in strategic rest
rather than months of rehab.

This article maps pain topography from bones and cartilage to tendons and fascia, tying each hotspot
to common training errors. You’ll see why tibias crack under rapid mileage spikes, how Achilles
tendons revolt after too many hill repeats, and why chronic sleep debt makes every stride feel like
a full‑body complaint. Finally, you’ll preview a triage plan that uses metrics, strength and
programmed deloads to convert warning aches into adaptive wins.

Bone & Joint Red Flags: Stress Reactions to Cartilage Ache

**Shins & Tibia:** Micro‑damage accumulates after workloads exceed bone remodeling; dull ache
becomes pinpoint pain—classic stress reaction. Ignore and you risk stress fracture at mileage
>70 km/week with poor nutrition.

**Knees:** Patellofemoral burn escalates on downhills when quad fatigue fails to cushion cartilage.
Sudden vertical gain increases joint compression 30 percent.

**Hips & Lumbar Spine:** Excess anterior tilt from tired core loads facet joints; low‑back ache on
long runs often signals hip flexor tightness plus glute inhibition.

Rule of thumb: bone and joint pain sharpens with impact and localises; respond with imaging if pain
persists during daily walking.

Reset & Recover: Metrics, Deloads & Strengthening Protocols

**Achilles Tendon:** High‑frequency hill sprints shorten recovery windows. Pain on first morning steps suggests early tendinopathy. Eccentric heel drops (3×15) are gold standard rehab. **Plantar Fascia & Foot Intrinsics:** Mileage in worn shoes over‑stretch fascia; ache localised at medial calcaneus. **Hamstrings & Calves:** Late‑swing hamstring strains erupt when weekly speed volume doubles; calf strains follow trail vert spikes. Systemic red flag: persistent muscle soreness >72 h and resting HR +7 bpm indicate over‑training. Review red‑flag checklist on WebMD before returning to load.

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