Pain is a common part of running, and it SHOULD NOT be normal— but it doesn’t automatically mean you need to stop running altogether. Too often, runners are told to “just rest” or “take time off,” only to come back weaker and frustrated at the end of it.
Most running-related pain can be managed by adjusting mileage, intensity, terrain, or cadence—rather than eliminating running completely. The key is applying the right amount of stress so your body adapts instead of breaking down. On top of making some simple adjustments, finding out why you got injured in the first place will help you speed up overall recovery and get back to the road or the trails with healthy legs and a renewed sense of confidence.
In my many years as a PT, I’ve learned pain is rarely random. It often stems from a combination of factors such as rapid mileage increases, inadequate recovery, strength deficits, poor mechanics, or life stress outside of running.
Here are a few simple changes you can make right now if you’re dealing with pain while running.
Reduce mileage: Start with a 25% decrease and see if you notice any changes. Simply reducing your daily steps can allow your body to manage inflammation and training stress.
Reduce intensity: Avoid intervals, hills, speed work, and pushing towards threshold or race pace during your runs.
Increase cadence: Measure your cadence, or how many steps you take in a minute. If it’s under 170 there is a good chance increasing that number by 5-10% could alleviate enough strain to get you back to running. Use a metronome to help you run at a different pace.
Fuel better: Although not my specialty, I can say proper fueling will literally make or break you. If you are underfueling, your body will pay the price and not be able to recover, leading to injury. Aim for carbohydrates 30-60 minute prior to a run, and immediately after. If you have fueling concerns, talk to a Sports Dietician for guidance.
Sleep more AND better: If you aren’t routinely getting 7-9 hours of sleep, you are leaving a lot of recovery on the table. Avoid caffeine, after lunch, alcohol, screens in bed, and make your room extra cold to get better sleep.
Manage stress: While not always possible to change, daily life and work stressors challenge your bodies ability to recover and achieve complete muscle recovery.
Pain should never be ignored—but it also shouldn’t be a reason to give up something you love. With the right approach, running through recovery can be not only possible, but productive. Catch next weeks article that breaks down a simple but effective return to running plan for those getting back into running after an injury or those wanting to start running now!