How to Avoid Running Pain

We runners are a special group of people because we really really love running. We love it so much that we get used to the minor aches and pains that can come with it, and will even run through serious pain to get our fix. I’ve been guilty of both, which has led to pretty serious pain and times where I had to take a break from running. And no runner wants to do that! Now, I avoid running pain by embracing a more balanced workout routine that conditions and strengthens my body to support all the running I want to do. 

The Pains of Avid Runners

I’ve trained for many running events, including half and full marathons. I’ve finally figured out what a good balance is for me when it comes to training, and I’ve experienced the pain when I try to cut corners. As a runner yourself, I’m sure you’ve faced many of the common aches of the sport: 

• Muscle tightness in your hamstrings, calves, hips, and low back
• IT (Iliotibial band) tenderness and pain
• Sore feet (here is a wunda-ful way to fix foot pain)
• Tension in the shoulders and neck
• Shin pain

Some of these can be temporary inconveniences, but they can also become persistent pain or injury. This usually happens when you ignore the pain, and you may have ended up with one of these common diagnoses: 

• Sciatica
• Piriformis Syndrome
• Iliotibial Band Syndrome
• Runners Knee
• Achilles Tendonitis
• Shin Splints
• Plantar Fasciitis
• Stress Fractures
• Sprains or Strains

When this happens, your doctor or specialist probably has told you to take time off running. (I know, it stings.) Then you need to get the all-clear to start moving again, maybe do some rehab exercises, and start slowly with running. I’ve been there, and it’s not fun. These days, I take notice when something is starting to feel off with my body and make an effort to rebalance my routine.

How I Avoid Running Pain

As I said, I’m not perfect and have run through the pain and paid the price. Some of my own body weaknesses that have led to injury have been poor foot and ankle mobility, tight calves from being a dancer, an imbalance between my hamstrings and quads, and poor posture from a weak core and upper back. But since I do love to run, I’m doing better these days at taking care of my body. 

Looking back at the times where I’ve been the healthiest, strongest, and fastest in my running is when I was consistent and smart in my training. It looks something like this:

1. Functional strength training. I follow a strength program that progresses me through the month and then changes. It incorporates a proper warm-up for my joints, core work, balance, and works my full body. I do this two to three times a week.
2. Foam rolling. I start and end each strength workout by giving my fascia a good massage through foam rolling, the roller stick, or massage balls. 
3. Pilates. I do Pilates three to five times a week. Using the reformer, tower, chair, and mat give my body more strength, mobility, and the most delicious stretches. The springs on the apparatus are amazing for a good stretch.
4. Running. I love my running coach who programs four to five runs per week into a training program. That might be right for others, but I almost always start to feel pain when I run that much. My most successful races have been when I run three times a week with a mix of speed, hills, tempo, and long runs. 
5. Cardio. Beyond running, I also do other cardio work on three or four days. I might hop on my bike, do spin class, interval training, or go for a hike.
6. Rest. One day off from intense exercise is a must, sometimes two.  

This routine is what I follow when I’m training for a race, but I follow something similar most of the time because I want to run long into the future. I want to not only avoid running pain but enjoy moving my body in all the ways I can. So listen to your body; it will tell you when something isn’t right. Take care of the problem, and incorporate variety before pain creeps in and you have to take time off. Missing a run or two won’t slow you down; In fact, it just might speed you up!