In today's solo episode, I answer a common question asked by several of my show's listeners. I am addressing knee pain after a 20-mile run and how to proceed with marathon training.

I answer the below question during today's episode: 

Hello! I'm currently training for my second-ever marathon. I did a long run this weekend (20 miles) and since have had an odd pain in the back of my knee. Immediately after the run, I was limping heavily, finding I couldn't straighten my right leg. The pain has eased now, and most of the time, I can walk normally but now and then, it sort of spasms, and I find I have to lift my leg and ease it down again while supporting the base of my hamstring. I think I will try a light, slow five-mile run on Friday to test it. I'm due to run 12 miles on Sunday, but I'm wary of injuring myself further, as it's still not right. Do you have any experience of this? I'm worried that if I don't run at all this week, it could drastically affect my marathon fitness. I don't care what time I get; I want to finish. The marathon is on 4th October.

During today's episode, I address:

• The potential reasons for the knee pain at mile 20
• How to evaluate what is causing the knee pain
• Why it's essential to get it checked out and to seek expert advice
• When it's necessary to stop running and how to teach yourself to accept your fitness
• Who you can go to for guidance and advice
• What knee pain at mile 20 can lead to
• Where to go for guidance

I suggest incorporating this mobility routine before and after your runs and running rest days to help you recover quicker. Keep your major joints and muscles limber and loosened up to prime your body for what's next run after run.

Here is a foam rolling tutorial to do before and after your runs. Foam rolling is excellent self-care and keeping your muscle fascia loving you the way it should! Recover smart around your training runs. Grab a foam roller on amazon using this link right here.

If you enjoyed this episode and want to hear more about mindset and mental toughness for runners, please share your thoughts in the comments under the show notes. You can also email me at [email protected] with your ideas! I love hearing from you.  

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Thanks for joining me today! See you next week!

• Website: https://runafastermarathon.com
• Email: [email protected]
• Instagram: @runwithalli

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The RUNWITHALLI LIVE Podcast is hosted by Alli Felsenthal, founder of RunWithAlli Coaching and virtual run coach to runners around the world. Each episode brings expert guests, honest conversations, and practical tools to help you train smarter, race better, and love the process. Whether you’re chasing your first finish line or a new PR, you’re in the right place.

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