Pain in the back of the foot after running is usually associated with unsuitable running shoes, poor running surfaces, lack of warm-up, incorrect running posture and too much exercise.
Running shoes that are too small or wearing high heels or leather shoes, etc., will make the feet subject to unreasonable compression, thus leading to pain in the back of the feet.
running surfaces that are too inflexible, too hard in texture and incorrect running posture can result in too much reaction to the feet, causing excessive impact, which can lead to instances of instep pain.
not warming up before running, which can easily lead to injuries to inactive body muscle parts during running and consequently instill instep pain.
Excessive exercise can easily lead to overworked body muscles and a soreness caused by the build-up of large amounts of lactic acid produced.