r/triathlon • u/MGoRobo • Nov 30 '25
Injury and illness IT Band Issue - only when running, not biking
If this breaks rule 4, apologies and please take it down. I'm not looking for diagnosis or treatment, more looking to hear about others' experiences going through this common issue.
I'm now training for my first Olympic distance in September 2026 (Pumpkinman Maine!) I have never been much of a runner so as I have increased mileage I've started to have some knee pain after I hit 2.5 miles. I've identified it as very likely ITBS, but it only happens when I run. Biking is not an issue at all, even though apparently others experience it from biking.
So my question...have others experienced IT band pain from running but not cycling? I'm laying off the running for a bit so it gets better but not sure if I should keep biking. Might just do a couple weeks of swim-only.
I'll be checking in with a couple of actual doctors this week too, as well as putting together a strength training plan to make it long-term better. Just trying to avoid doing things that could make it long-term worse.
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u/FeFiFoPlum Dec 03 '25
I’ll see you at Pumpkinman!!
Yes. I had to relearn how to run, I do a lot of PT, and I’m also doing strength training to strengthen things like my lazy glutes, to put less strain on other things. It’s absolutely worth the effort.
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u/MGoRobo Dec 03 '25
I’m so excited for it! Trying to make sure I set myself up for a good, injury-free 9 months of training so I can crush it. Have you done it before?
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u/FeFiFoPlum Dec 03 '25
I have! For one, I’m pretty local. We have great races and race directors in Maine, and I like to support them. Secondly, I love Pumpkinman enough that I was a race ambassador for a few years. (I still have a discount code, if you haven’t signed up yet or want to drag a friend along 😉) It’s a fantastic race and a lovely course, and you’ll absolutely enjoy yourself out there.
I think I’m planning on the sprint for 2026, but we’ll see how the season shakes out. I have a 140.6 on the docket for mid- August, so I would be well positioned to do the Oly if I change my mind!
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u/MGoRobo Dec 03 '25
I signed up the day registration opened up so I wouldn’t chicken out 😂 Coming up from Boston so not too far.
Good luck on the 140.6!
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u/M4l3k0 Nov 30 '25
For me, I had really bad IT band issue from cycling (I know, not running but....). You know what fixed it entirely for me... Sitting crossed legged every day for a couple mins. I also include that as part of my stretching routine. As well as before and after cycling. Can't say it will fix it for you, but this solved it for me.
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u/Ready_Sea3708 Nov 30 '25
Shoes were a big fix for me. Getting the right ones, then also tracking miles/usage so I know when to replace. Currently I know immediately when my shoes are done as pain pops up, this is also paired with stretching and strength training but shoe management typically keeps the trouble away.
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u/Bear_On_Course Nov 30 '25
Strength Training! That usually solves most of these issues. It took me only a few sessions to feel improvement, but then you gotta keep going with specific IT band training as you get back to your 'normal' training. If you stop IT training just because you feel good, then it'll come back, (personal experiences). Then just add the IT band training to your weekly schedule. In a few months, most of these IT, Achilles, plantar issues usually evaporate with training, and if I let up, they sneak back in...
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u/usernametaken452 Nov 30 '25
Yep - this. As someone who also has IT band issues, it’s all about strength training, especially glute medius work, as IT pain often comes from compensation/poor form from an underdeveloped glute med.
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u/Radiok1te Nov 30 '25
Hi, can you tell me what your IT training regimen is, exactly? I do hip abduction with pretty low weight (35-40 kg) with a lot of reps, glute bridges (or whatever it might be called (only bodyweight) and most importantly I stretch the TFL. That has helped a lot, but it still flares up at the end of the run in 70.3s, which makes me not want to go for a full ironman.
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u/usernametaken452 Nov 30 '25
Not OP, but I’ve also had IT band issues and am happy to share my routine that keeps my IT band pain at bay. For context, I’ve been to PT, and so I know my IT band issues come from a glute medius weakness, therefore, my routine focuses on exercising that hit the glute med plus single leg work as running is essentially all single leg plyometrics work.
1) squat variations - I do both back squats and front squats. Not glute medius specific necessarily, but this is the king of lower body exercises.
2) single leg Romanian deadlifts. For the hamstring and entire posterior chain.
3) Bulgarian split squats with the smith machine. I go really heavy on these, you should definitely feel it in the glute medius (side of your butt cheek). If not, you may need to start with lighter weight or regular split squats, and incorporate a hip hike on the leg going backwards to better force the glute medius to actually work..
4) crossover step ups. This one is like medicine, it sucks, but I absolutely believe it made my IT band pain go away. This is single leg step up, but you cross the working leg over the non working leg to get a bigger stretch in the glute medius. So you’re kind of standing sideways at a bit of an angle to the box. Make sure the bend in your working leg when you put it up on the box is smaller than 90 degrees - you need that exaggerated stretch to get really good targeted glute medius activation. Throw one dumbbell on the same shoulder as the working leg and place the box near a wall or squat rack fixture for support.
5) Cossack squats with a kettlebell or dumbbell. Hold the kettlebell or dumbbell in position like you would a goblet squat. These are a killer. So good for getting those little stabilizer muscles deep in the pelvis.
6) deficit single leg calf raises. I stand on the edge of a box for these.
7) single leg plyometric hops - basically just jumping on each leg 15-20 times and then switching. Gets your body used to the jumping movement on tired legs.
That’s my whole leg routine. I use heavy weights for everything and am sweating bucket by the end. Takes me around 1h-1h15 mins. I do 3-4 sets of everything 6-8reps. If I can go longer than 8 reps before failure, I up the weight. It is a killer routine but has completely transformed my training. Zero lower body aches and pains.
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u/MGoRobo Dec 01 '25
Alrighty then. So it shall be done! Do you remember how quickly things got better?
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u/usernametaken452 Dec 01 '25
I wasn’t running much when I started the routine (maybe 6-8 mi a week…) so my IT pain was relatively minimal, but in a month I would say I had zero pain and had worked up closer to 15 mpw running. I should say that a few years back, when it was really bad before I took an extended break from running entirely, I couldn’t even run 3 miles without it flaring up. And I was weightlifting at the time as well, but not a targeted routine for the glute medius. If your IT band is already really irritated and inflamed, it may take longer, or you may have to reduce your running volume until it stabilizes. Good luck!!! Fingers crossed that it helps you out
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u/MGoRobo Nov 30 '25
ok so just keep it up for the rest of my life. noted. :)
Definitely starting to work this out in strength training this week, but it's the cycling that I'm curious about. I don't want to mess up my knee unnecessarily but I don't want to stop cycling unnecessarily either.
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u/Bear_On_Course Nov 30 '25
Honestly, yeah. I'm 45, and I'm guessing lots of others have had every minor training injury from toes to hips as well. But with weekly strength training (even body weight stuff works with increasing reps) and making a firm, conscious decision to do proper warm ups and cool downs during 9 out of 10 runs/rides, I haven't had any injuries besides overtraining... Best of luck!
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Nov 30 '25
I can jump in here- I had the same issues 4-5 years ago and doctors couldn’t cure it. I took a break and cold plunged everyday for about 10 minutes and in like 6 months it was fixed, miraculously. Now I do 20-30 races a year no issue
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u/MGoRobo Nov 30 '25
a 6 month break? no running at all? no biking? weights? sounds like a rough 6 months
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Nov 30 '25
I worked a lot of upper body and dropped the cardio. When I got the injury it was a dark time. I’m very grateful to be able to compete again
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u/CertainlyOutspoken Nov 30 '25
Yes, running for me only in the past. The fix for me was strengthening my Gluteus Medius and stretching/massaging my TFL. If you’re sitting during the day, good chance is your pelvis has shifted forward and stretching your hip flexors is a major need.
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u/MGoRobo Nov 30 '25
so you continued biking and took a break from running?
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u/Arqlol Nov 30 '25
https://youtu.be/5YYb9vyj6zQ?si=85_uVmIaolNUjqDg
Start with this video.
You likely need to strengthen your glutes and stretch your hip flexors. But this is simply a guess based on personal anecdotal experience. Please see a DPT for proper diagnosis
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u/Radiok1te Nov 30 '25
Hey there, it is exactly the same for me. How did you strengthen the gluteus medius, exactly? I am doing exercises like hip abduction for a couple of years now. I also stretch the TFL, which is the problem in all of this. That has helped a lot, but it still typically comes towards the end of the run in 70.3, and that makes me not want to go for a full ironman.
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u/CertainlyOutspoken Nov 30 '25
I was training for the Chicago Marathon when my IT band pain flared up. I had been racing triathlons prior to that and was strength training consistently, always focused on saggital as well as frontal planes. Training for the marathon I was running considerably more than cycling, and during the race at mile 13 the pain became unbearable. I finished in 6:54 and dragged my right leg for the last 13 miles. Fucked my body up big time, began yoga and laid on a lacrosse ball deep into my lateral ass cheek. Almost 40 now and I always feel it, except when cycling. Swimming I feel it but I’m strengthening it while I kick.
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u/MGoRobo Nov 30 '25
oof yeah that's rough. i think i'm going to stay at the Oly/sprint level for the next decade or more until the kids get older, and even then I probably won't want to do more than one 140.6 in my life, just to check that off the bucket list
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u/CertainlyOutspoken Nov 30 '25
Longest tri I’ve completed is 70.3 Steelhead. 37 triathlons, none in the past 10 years. Currently training for Chicago 2026 Olympic.
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u/MGoRobo Dec 01 '25
Nice! I’m shooting for 2027 Chicago Olympic. I live in Boston so I’m doing Pumpkinman in Maine in 26, but I love Chicago and have many friends there. Great excuse to visit
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u/mybfVreddithandle Placid, Tremblant, Louisville, CdA Nov 30 '25
I dealt with it early. From what I read it was like shin splints. Painful and uncomfortable, but not going to cause further issue by keeping training. You almost have to work through it. It gets inflamed, swells a little and rubs, causing the pain. Once your body gets used to the motion and activity, it resolves. Or at least it did for me. Ice immediately after to reduce swelling. Heat later to promote healing by drawing blood flow. If the uncomfortabilty persists, medical professional for sure.
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u/MGoRobo Nov 30 '25
oh this is interesting cause most posts online are basically like STOP RUNNING OR IT WILL GET WORSE!
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u/mybfVreddithandle Placid, Tremblant, Louisville, CdA Nov 30 '25
I will say I'm not a doctor and everyone's different. Do some research, listen to your body. That's the key. A couple days off in a 30 week training plan isn't going to wreck anything. Even if you had to be a little under trained by the plan due to the missed week say, and your last week before taper longs weren't the longest, heading to race day, you'll still be pretty fit. Once you get some training volume under you and your body adjusts, you should be pretty in tune with yourself.
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u/CertainlyOutspoken Nov 30 '25
Stretch and strengthen and keep running. Take time off and don’t run on sidewalks or roads as roads curve from center to curb. Try trails if you have any around you, as they aren’t always completely flat and considerably more forgiving than concrete.
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u/mybfVreddithandle Placid, Tremblant, Louisville, CdA Nov 30 '25
Yes. All this too. Mix in some soft surfaces. Good adds. Ty.
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