Running Pains: What You Can Expect When Putting in the Miles

There Are More Risks Than a the Occasional Rolled Ankle

Photo by andrew dinh on Unsplash

Running is amazing. It’s a fat-blaster, giving you a leaner body and slimmer waistline. You can also get that coveted thigh gap and enter a peaceful, meditative state, also known as a “runner’s high” every time you put in the miles.

For all the benefits of running, there’s a less-than-glamorous side to this form of cardio as well. You can expect a few aches and pains that are unique to the experience of running.

Good posture and the right type of shoes can certainly help you avoid these issues. However, it’s still good to know what to expect down the road when you’re a first-time runner.

Nasty, Gnarled Toes

Do feet gross you out? You’ll be amazed at just how cracked, blistered, sore, and smelly your feet could become if you run a few times each week.

Wearing the right socks and shoes could help this situation. Your socks should be thick, but not so thick that your ankles hurt. The best running shoes provide cushion and stability. You’ll feel like Cinderella and know it’s the perfect fit when you try it on at the store. It’s also not a bad idea to speak with a salesperson at a store specifically designed for runners.

Finally, moisturize your feet after a run! Why not make it a mini spa day? After all, you just put in the miles. You deserve a treat!

Plantar Fasciitis

Speaking of your feet, plantar fascitis is another problem that runners experience. Plantar fascitis is inflammation in the area between your heel and toes. It can feel like a stabbing pain every time you take a step.

Tension and stress on this area cause the inflammation. It may be because you’re stepping down too hard when you’re running.

Proper running form is key here. Stand up tall with your shoulders back and look straight ahead. Your stride should be quick and short, mostly staying on the middle or front of your foot. Think of a beautiful gazelle prancing through the wild!

Knee Pain

Many of the pains you may experience running are found in the legs. Often, this pain is centralized in your knees due to the constant bending motion.

The following knee injuries could occur as a result of frequent running:

• Torn meniscus

• Torn ligaments (like ACL)

• Iliotibial band syndrome

• Pain around the kneecap (Patellofemoral pain syndrome)

Patellofemoral pain syndrome, also known as “runner’s knee,” is one of the most common injuries. The nerves sense pain in the soft tissues and bone around the kneecap. Usually, the injury can be fixed without medical intervention by resting, keeping the knee elevated, and using plenty of ice.

Thigh Chafing

Chafing is no fun. It’s the uncomfortable rash you get when pieces of your skin rub together.

Runners may experience chafing in their inner thighs. This is especially an issue when it’s a hot day.

Workout clothes matter! Baggy sweatpants aren’t a good idea. Instead, wear form-fitting exercise pants that hold in your skin. If you do get chafed skin, you can heal the area using petroleum jelly.

Shin Splints

Shin splints are inflammation of the muscles and tendons on the shin bones. The ache is felt on the inside and outside of the shin. Runners are working their muscles and tendons hard, and all that strain could lead to this painful injury.

Remember when I said your workout clothes matter? Let’s circle back to your running shoes! They should be just the right fit so you aren’t putting unnecessary strain on your muscles and tendons.

Another good idea is to gradually increase the intensity and duration of your runs. You shouldn’t aim for eight minute miles when you’re first getting started!

Finally, take rest days during the week. On your off days, you can take part in active recovery by walking.

Hamstring Injuries

Some injuries come out of nowhere when you’re in the middle of a run. For instance, you may have a shooting pain up the back of your thigh. This is likely a torn or injured hamstring.

Hamstring injuries occur when you put too much strain on the hamstring muscles. Athletes in particular experience this injury because it occurs due to frequent starts and stops in cardiovascular activity.

Runners may also get hamstring injuries, especially those who are training for an event like a 5K or marathon. These training programs often ask participants to alternate between running and walking. If you’re not careful, you can tear a hamstring in between.

Stretching will be your best friend if you want to avoid hamstring injuries. If you do feel pain, then make sure you rest and take a couple off-days from running. You don’t want to make the injury worse!

Cramps & Charley Horses

It may sound like a “Charley horse” is the name of a character in a Western. It’s actually an intense muscle spasm or cramp. Sometimes the pain is so bad that you can’t even put weight on that area.

Runners will also feel cramps in their stomach, sides, back, and legs. This tightness makes it hard to keep running and may force you to slow down.

Cramps and Charley horses are just like other runner injuries. You can avoid them if you prepare ahead of time. First, be sure you stretch for at least five minutes before going on a run. Strength training will also help you build your muscles, so you can handle the intensity of a run without cramps or aches.

These runner injuries may also be the result of not drinking enough water or essential minerals like potassium and calcium. Eat a banana and eat Greek yogurt every day. You should also keep a reusable water bottle full and make sure you’re constantly taking a sip.

Sore Breasts

Sore breasts is a runner’s woe unique to females. Your breasts will painfully bounce as you’re on the move if you don’t wear the proper sports bra. There have even been studies showing breast changes and damage as a result of running.

Don’t let sore breasts stop you from running! Get measured to figure out the right size sports bra for your particular body. It should fit tightly, but not so tight that you feel like you can’t breathe. Some women even have to layer up and wear two sports bras. Whatever works!

Trip Hazards

Sidewalk cracks, stones on the trail, broken branches, children’s toys…there are many trip hazards that are found outside. Treadmills aren’t always better. In fact, there are more than 20,000 treadmill injuries resulting in hospitalization each year.

The risk of falling is even greater when you’re running outside, particularly in the fall and winter. Leaves on the ground are surprisingly slippery, especially in the morning or after it rains. And you don’t need me to tell you that snow and ice could cause you to fall.

Some runners have broken bones because of falling while they’re on the move. Map out your route ahead of time so you avoid areas where tripping may be higher. You may also want to invest in running spikes if you’re always on rugged terrain. If running on a treadmill, pay attention to your body as you move.

Sunburns & Heat Stroke

Being out in the sunshine puts us in a better mood, increases our focus, and overall, improves our mental health. Of course, the tradeoff is that those who like to run outside are exposed to the sun’s UVA and UVA rays.

Runners can get burned in as little as eleven minutes, especially when the index is higher. Heat stroke may also occur, leading to fainting, intense sweating, an elevated pulse, and serious cramps.

Sunscreen and hydration are key when running outside. You should also consider wearing UV-reflective clothing, sunglasses, and a baseball cap.

…And in Extreme Cases

One of the biggest risks of running outside is getting hit by a car. Drivers who aren’t paying attention and you being in the zone with your headphones in could be a lethal combination.

Stay on sidewalks or trails whenever possible. It’s also a good idea to wear bright, reflective clothing, flashing lights, and a headlamp to increase visibility. Turn your music down a little as well so you can hear the world around you as you run.

While all of this can sound scary, it shouldn’t stop you from being a runner. Just take precautions ahead of time to make sure you avoid these injuries. Stretching, wearing the right clothes, and drinking plenty of water all work wonders!

Always consult your doctor if you are experiencing any pain when running. They are the experts and will be able to provide a proper diagnosis.

Are you a runner? What are some injuries that you’ve faced? Tell our community about your experience!

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