Sounds like Sciatica (see pics online) you ll notice that it's the largest nerve in the body and runs from the hips down into the foot...
you needn't be a runner to have that kind of pain. I am not, but even when I walk a longer distance, say 5 or 7 miles, I will get that ache you describe. What helps me is one, DO stretch your legs and hips. Particularly your hips because when your hips are tight, they tend to tighten around and near the Sciatic nerve , hence send a shooting pain down your leg. there is a pose in Yoga called TADASANA , if you aren't familiar, it's one where you stand straight up and jut your hips forward. This forward motion is what helps your hips turn back in as oppose to outward (you may have seen how some pregnant ladies late in their pregnancy turn their hips outward) well as you can imagine, that strangles (so to speak) the sciatic nerve and causes pain. You can probably see the pose done online.
Anyway, I do this pose all the time , not necessarily with my arms up all the time, but whenever standing, say doing the dishes, etc... I try and not only get my hips more into alignment but also practice pointing your feet forward (many have a tendency to walk out to one side)
I also have foot pain... which for me, if my legs are tight, then my feet also pay the price because the tendons in the feet tighten up...
Bottomline for me, stretching in the morning and at night.. warm baths and at time advil ... but I try and limit it. although, I will take it if the pain persists...
oh and massage...
good luck