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    Free Your Stride With The HOKA Arahi 8 

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    Let’s be real – most running shoes make you pick between cushion or control. But what if you didn’t have to choose? That’s exactly what the HOKA Arahi 8 is all about. This isn’t just a refresh – it’s a redefinition of what a stability shoe can be. With a sleek design, next-gen support system and signature HOKA softness, the Arahi 8 is built for runners, walkers and everyday movers who want comfort without compromise. Whether you’re logging miles, hitting the gym, or powering through your 9-to-5 on your feet, this shoe adapts to your rhythm – supporting every step with confidence.

    READ MORE: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights

    What’s New?

    H‑Frame™ stability

    Out with the old J‑Frame, in with the new H‑Frame™. This fresh design supports your foot from both sides, giving you smoother, more natural stability – without that stiff, “corrective” feel.

    Softer, lighter midsole

    HOKA brought in even softer foam and more heel cushioning for a lighter, bouncier ride. It’s still protective, just with a cloud-like upgrade you’ll actually feel.

    Cooler, comfier upper

    Double jacquard mesh, a gusseted tongue and a redesigned heel all work together for a snug fit that stays breathable and blister-free – yes, please.

    APMA Approved

    It’s officially approved by the American Podiatric Medical Association, which basically means it’s foot doctor–approved for supporting your stride.

    READ MORE: This Free Beginner 10K Running Plan Works In Just 10 Weeks

    How This Helps You

    Smoother support

    The Arahi 8 gives guidance for mild to moderate overpronation, but without bulky heel posts or stiffness.

    All-day wearability

    From your morning jog to your 8-hour shift (and maybe a grocery run after?), this shoe stays comfy from start to finish.

    Ready for anything

    Rain, shine, short jogs, long walks – this one’s built to last and grip where it counts.

    The Arahi 8 is for those who want a stability shoe that doesn’t feel like a stability shoe. It’s light, cushioned and supportive in all the right places. Whether you’re correcting overpronation, easing into a fitness routine, or just looking for an ultra-comfy daily trainer – this one checks all the boxes.

    Shop The HOKA Arahi 8

    The Arahi 8 maintains a secure ride while using softer materials than its predecessor. The secret lies in our modified H-frame™ technology. A stabilising system that combats overpronation while providing a smooth entry into the gait cycle, we’ve paired our intuitive H-frame™ with a sleek jacquard upper and low-profile tooling to deliver a streamlined stability shoe with unprecedented cushioning.

    Ready to feel the difference? Slip into a pair and let your stride do its thing.

    *WH Partnership More

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      7 Things To Know When Buying A New Pair Of Running Shoes

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      If you’re thinking of running more (or at all), let’s start with the one thing that’ll make the biggest difference: your shoes. They can affect your stride, pace, PBs and – more importantly – help you start out without the knee niggles, arch pain or blistered heels that could make you want to quit before you’ve even found your rhythm. We don’t want that. The mental health benefits that come with everyday running are too good to miss. Science says so!The right pair of shoes can make your runs feel smoother, more enjoyable and yes, even something you’ll start to look forward to. Here’s what you need to know before you buy.1. The HeelIf you’re buying gym shoes, you want a flat sole for stability during things like squats and jumps. But running shoes? That’s a different story. A good running shoe often has a built-up heel, called a “heel drop.” If you struggle with Achilles pain, you may prefer a slightly higher drop to relieve strain. If your ankles tend to roll, a lower drop combined with a heel counter (that’s a supportive structure around the back of the shoe) can help keep things stable.Stability shoes like the ASICS GEL-KAYANO™ 32 are built with these features, guiding your stride and lowering injury risk. For newer runners or those needing a bit of extra support, this type of shoe can be a game-changer.2. The OutsoleThis is the part of the shoe that hits the ground, so it needs to be durable and have decent grip, especially if you’re running on a mix of surfaces like road, grass or treadmill. Look for grooves or patterns that offer traction. The latest ASICS models, including the GEL-KAYANO 32 and GEL-NIMBUS™ 27, feature HYBRID ASICSGRIP™ rubber, which is designed to give you better traction in a range of conditions, without wearing down too fast.READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 3. The MidsoleThis is the most important part of a running shoe. It’s the spongy bit above the outsole and it’s what cushions your foot, absorbs shock and prevents excessive foot motion. It’s also where different brands get most innovative with tech. The GEL-KAYANO™ 32 uses updated FF BLAST™ PLUS foam for a soft yet responsive feel, with an extra 2mm of cushioning under the forefoot. It also features PureGEL™ tech to soften impact during your stride. If you’re after a plush ride with less structure, the NIMBUS™ 27 has a more neutral feel with plush cushioning throughout.Depending on the midsole, a shoe can be more or less bouncy, supportive or energy-returning. That bounce can help propel you forward when your foot strikes the ground. Sprinters typically want that energy return in the forefoot. For most runners, the midfoot is where it counts.4. The UpperThis is the part that goes over the top of your foot. Your feet swell when you run, so you usually want your running shoes to be at least half a size bigger than normal, but some people may even opt for a full size bigger. Also make sure there’s enough wiggle room for your foot to flex. While a rigid upper can increase stability, if your foot can’t flex naturally, you could end up cramping. Ventilation (often in the form of tiny holes or breathable fabric) will prevent your feet from getting too hot and sweaty. There should also be a padded tongue to cushion your foot against lace pressure.The GEL-KAYANO 32, for instance, uses a soft, engineered mesh upper that hugs the foot while allowing for movement and airflow. Its updated tongue design also adds midfoot support without feeling restrictive.5. FlexibilityDon’t be afraid to pick the shoe up and bend it. The less it flexes, the higher the workload on your foot, so if it’s pliable up and down, that’s a good thing. What you don’t want is for it to twist sideways. While we’re at it, a lighter shoe is also going to mean less work for your foot and an easier run for you.READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey6. The InsideThe lining should be smooth and seamless. Look for any hard, rigid bits on the outside that might cut through to the inside and dig into your foot. Also important: Moisture-wicking, breathable fabric. Look for these words on the packaging. Finally, make sure the bottom is cushioned, not hard, to absorb pressure as your foot hits the ground.Both the KAYANO and NIMBUS ranges are designed with long-distance comfort in mind, so you’re less likely to finish your run feeling battered.7. Your FeetAt the end of the day, there’s no one-size-fits-all shoe – you need the pair that works for your feet. If you have flat arches and your feet roll inwards (overpronation), look for words like “stability” and “motion control” on the box. Shoes like the GEL-KAYANO™ 32 are designed to support that movement pattern. Asics Women’s Gel-Kayano 32 White/Orange Glow Running Shoes

      Asics Women’s Gel-Kayano 32 Luxe Black/Silver Running Shoes

      You might also need orthotic inserts, which can be custom-made by a podiatrist. If so, make sure your shoes have enough room to accommodate them.If you have high arches and your feet roll outwards, you’ll want a more flexible shoe with shock-absorbing cushioning. Words like “cushioned” and “neutral” are your cues. The GEL-NIMBUS™ 27 is a great fit here – it offers plush comfort without altering your natural stride.Asics Gel-Nimbus 27 Light/Dark Ube Running Shoes

      Asics Gel-Nimbus 27 Platinum/Taupe Grey Running Shoes

      Get your feet measured every time you buy new running shoes. Arches can change over time, especially if you’ve been clocking regular mileage. And if the store has a treadmill? Hop on. A few minutes of test running can tell you more than standing still ever will. More

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      5 Foods That’ll Give You A Major Energy-Boost Before A Run

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      Head to any popular running path and you’ll likely see droves of serious-looking striders weighed down by belts stuffed with sports bars and carb gels. Unless you’re running for an hour and a half or more, resist the urge to join them, says Pippa Mullins, a clinical dietician with a special interest in sports nutrition. We got the low-down on the best foods to eat when you run.Eat This Before You RunHer advice: If you know you’ll run for at least 60 minutes, fuel up with an easily digestible snack that’s low in fibre, protein and fat. Our top-five picks:One slice of toast with a thin spread of peanut butter.

      A rice cake with a quarter avo.

      A banana with a teaspoon of almond butter.

      One cup of low-fat Bulgarian yoghurt with a teaspoon of honey.

      One handful (about 15) raw, unsalted almonds.READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 CaloriesHow Much To Drink Not sure how much water is right for your workout? To find how much fluid you should be drinking, weigh yourself immediately pre- and post-run – if the difference is more than two percent of your bodyweight (1.2kg for a 60kg woman), you need to drink more. As for what to sip, water is best, although for longer runs, energy drinks are a good source of electrolytes. If your energy fades during long runs, you’ll need a quick-release energy hit – and that’s when those gels come into their own.Other options: if you’re racing, sip the Coke or sports drinks dished out at water stations or munch some jelly sweets, nougat or an energy bar.Your Daily DietYour daily diet can have a big impact on your run, and the key here is variety – meals should include a mix of carbs, protein and healthy fats. As a rule of thumb, opt for wholesome, unprocessed food over highly refined products that come out of a box.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPost-RunWithin an hour of your run, grab a snack containing carbs to replace your fuel stores, protein for muscle repair and fluid to hydrate you. Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      This Free Beginner 10K Running Plan Works In Just 10 Weeks

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      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

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      18 Running Clubs In South Africa To Kickstart Your Journey

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      As the country’s running scene continues to evolve, a notable trend has emerged: more women are lacing up their shoes and hitting the pavement. For women joining running clubs in South Africa, it goes beyond hitting a PB; it’s a testament to the power of community and empowerment that running clubs offer. With the rise of trail running and the enduring appeal of marathons like the Comrades, Two Oceans and Otter Trail Run, South Africa’s running landscape is more vibrant than ever. To prove it, we graze the surface with some of the most popular running clubs in South Africa right now. What’s stopping you?Nation-Wide Running Clubs In South AfricaBurnt Run Club

      A welcoming space for women runners of all levels. Burnt Club meets every Saturday morning throughout the summer season (October through March) and has chapters throughout the country, from Bloem and Potch to Ballito and Stellies.

      Location: Various nationwide

      Days they meet: Saturdays during summer

      Time: Mornings

      Born2Run

      This club offers a mix of socialising and expertise,  including social runs, regular time trials and access to coaches. They meet every Wednesday evening. There’s also a branch in Pretoria, East London and CPT.

      Location: Johannesburg, Pretoria, East London, Cape Town

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 8km

      Nedbank Running Clubs

      You’ll find a Nedbank Running Club almost anywhere in the country, with each running on a different schedule. A perk: at major races, visit the Nedbank gazebo and meet other club members from the country and stow your bag safely for free.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Whyadidas Runners

      Join weekly events in different locations around the country, including team relays, roving running locations and fun activations. Find them in Durban, JHB and CPT.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Catch Me If You Can

      Calling themselves South Africa’s largest all-women running club, this crew has helped many women run together, connect and build lasting friendships. All levels, shapes and ages are welcome; activities include running, walking, hiking and trail running.

      Location: Gauteng, Cape Town

      Days they meet: Various

      Time: Various

      Distances: Various

      Run For Coffee

      An all-female running collective offering weekly runs all over the country. Every run starts at a coffee shop, where everyone gathers after to chat. They also host events regularly.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Running Clubs In JohannesburgRockies Running Club

      Welcoming walkers and runners alike, the club also has time trials, Comrades training and socials. They’re centrally located at Zoo Lake in Parkview.

      Location: Zoo Lake, Parkview

      Days they meet: Sundays

      Time: 06:00

      Distances: 16km & 40km, 5km time trial

      Thesis Run Cru

      Running for good vibes, this club meets up on the weekend to run and socialise. Something to love: they’re big on welcoming beginners, sharing expertise in nutrition and running.

      Location: Soweto

      Days they meet: Weekends

      Time: 06:00

      Distances: 5km – 25km

      Braamfie Runners

      This social crew meets on Saturday mornings and has grown into one of the largest crews in the country, catering to every level of runner. Big on socialising and running, there is no sign-up or fees required.

      Location: Braamfontein

      Days they meet: Saturdays

      Time: 06:30

      Distances: 10km

      READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowRunning Clubs In GqeberhaCharlo Athletic Club

      A family-focused club, Carlo offers a community for everyday runners. With 126 members, you’re bound to make a friend!

      Location: Italian Club, Harold Road

      Distances: 5km & 8km time trials

      P-Easy Running Club

      Running, but make it easy-peasy. Tuesday mornings, find these fun-loving runners in Gqeberha chasing the sunrise and sometimes playing padel, too.

      Location: Summerstrand

      Days they meet: Tuesdays

      Time: Mornings

      Distances: 5km, 7km & 8km

      Crusaders Athletic Club

      On Mondays and Thursdays, this group runs together. Routes vary, but all are welcome, including walkers. The route is between seven to 10km.

      Location: St Georges Park

      Days they meet: Mondays & Thursdays

      Time: Evenings

      Distances: Various

      Running Clubs In DurbanSocial Runners Club

      Race-focused and fun, this club offers camaraderie in Durban and a fun, quirky presence on Insta.

      Location: Daily Dose coffee shop

      Days they meet: Fridays

      Time: Evenings

      Distances: 5km & 10km

      Durban Athletic Club

      Wanna be part of history? This is South Africa’s oldest athletic club, according to the website, founded in 1879. On a Thursday, the crew gather to run – there are three routes to choose from.

      Location: Kings Park Athletic Stadium

      Days they meet: Thursdays

      Time: Evenings

      Distances: Various

      Regent Harriers

      Originally founded as a training group for the Comrades Marathon, this crew attracts runners from all levels and meets every Tuesday and Friday in Durban North.

      Location: Durban North

      Days they meet: Tuesday and Friday

      Time: Evenings

      Distances: 10km to 30kmkm

      READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsRunning Clubs In Cape TownChicks Who Trail

      Like the name suggests, this crew hits the trails together – safety in numbers! Stemming from a need for a community for women to learn and challenge each other, the group meets every Thursday eve and grabs a beer after.

      Location: Atlantic Seaboard

      Days they meet: Thursdays

      Time: Evenings

      Running Late Club

      Born from the idea that you can start running at any time, any age, this supportive club offers “a place to belong”, per the website. They have a community on Strava, TikTok and Instagram.

      Location: Atlantic Seaboard

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 7km

      Couch Potato Run Club

      This welcoming group aims to debunk the idea that running is a daunting experience. Instead, Couch Potato inspires and encourages members, especially beginners, and offers guidance from recovery, building fitness and confidence.

      Location: Citywide

      Days they meet: Various

      Time: Various

      Distances: 5km More

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      Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

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      So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      11 Starter Tips Every Newbie Runner Needs To Know

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      Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

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      Fix Your Running Stitch Instantly With This Crazy Simple Trick

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      You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

      Stand Straight, Run Faster

      Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

      READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

      Fix The Stitch

      Use these two steps to get rid of that irritating pain and get back on your game.

      STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

      Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

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      6 Running Pains — And How To Treat Them So They Never Come Back

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      Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

      As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

      When is running pain a problem?

      Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

      And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

      Common Running Pains And Treatments

      1. Runner’s Knee

      Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

      READ MORE: The Beginners Guide To Foam Rolling Correctly

      2. Shin Splints

      Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

      3. ITBS

      Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

      READ MORE: Sculpt A Great Butt With This Home Booty Workout

      4. Plantar Fasciitis

      Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

      5. Achilles Tendinitis

      Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

      READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

      6. Stress fracture

      Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

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