Running Pain vs Discomfort: The Runner’s Dilemma

Have you ever wondered if a twinge was just a normal part of running or the sign of an impending injury?

Distance running is inherently uncomfortable at times, which makes it hard for many runners to discern when they should keep pushing and when it’s time to back off.

As a new runner, each new distance means muscle soreness and stretching our mental fortitude.
As an experienced runner, each new goal means pushing the body to handle more stress.

“I think that’s something unique to distance runners.
It’s hurting a little every day a little bit, and a little more on [race day].”
—University of Colorado coach Mark Wetmore

Without stress the body cannot improve.

Too much stress and the body falls apart. Which brings us back to the original question, in seeking discomfort to improve how do we recognize when a line has been crossed and we are approaching injury??

Why Athletes Ignore Pain?

I’ve talked all about the emotional reasons why we run through pain, but I think there’s a secondary reason and that’s our level of pain tolerance….and ok, we tend to be Type A driven people who think we can “handle it”.We become accustomed to pushing through discomfort and soon begin to ignore flat out signals of pain…or at least we choose to ignore them until our body cries wolf.

In other words, it’s not that athletes don’t feel pain — they feel it the same as everyone else, but they’ve learned to cope with or ignore it…athletes are forced to develop efficient pain-coping skills because of their systematic exposure to brief periods of intense pain.

How to Distinguish Pain from Discomfort?

Aches and pains are how the body tells you something isn’t right. If you’re training appropriately and with correct motion this shouldn’t happen, you don’t have to just live with it.

How can you tell if that feeling in your calf is discomfort and the body growing stronger or the beginning of an injury?

Check in Regularly
During any run, take a few moments to just scan your body and tune in to the sensations. If something is beginning to hurt on every stride or showing up on every run, it’s time to take action.

Re-Focus
If you divert your attention to another line of thinking, like what’s for lunch or doing a hard math problem does that pain suddenly stop interrupting  your thoughts? If so, it’s likely more mental than an injury.

Pain Tolerance Levels
We can all handle pain at different levels, once you are familiar with yours it becomes easier to distinguish what is serious.

Tightness that Dissipates
If your stride feels off or uncomfortable in the first few miles, but fades the longer you run it may simply be a signal to extend your warm up and include some dynamic stretches to activate muscles.

Joint Pain
If the location of your pain is at a joint and occurs repeatedly it’s time to get things checked out. Occasionally {taper week} you’ll have a random ache that never occurs again.

Conflicted about whether to run through pain or not? Figure out if it's a potential injury or just part of the growing pains. #runchat #running Click To Tweet

Sharpness and Intensity
A dull ache can often be overridden with changing our thoughts, sharp shooting pains that force you to stop are a sign that something larger is happening. I could be a stress fracture or it could be caused by poor alignment {see below}.

Gait Change
Any pain which causes you to change your gait needs to be addressed. If it is not an injury, then it will create one quickly.

Constant Need of Anti-inflammatories
Our bodies are designed to send out pain signals to protect us, taking an anti-inflammatory after each run is a sign that something is wrong and needs to be addressed.
Read more: when should you take anti-inflammatory drugs?

Red Flags
Swelling, painful to the touch, numbness, difficulty moving, radiating pain

“Running should not hurt.”

Possibly one of my favorite quotes ever thanks to Physical Therapist Michael Colon of Finish Line PT.

How do you ignore pain when running?

You don’t. You first go through the check list above to be sure it’s not an injury in the making and if you pass all of those tests then it’s time to resort to some of these tried and true mind games.

Is it ok to run through pain?

We see so many people declaring they pushed through that it’s easy to believe that is part of running. Running through the discomfort of teaching your body a new distance is ok, running through sharp pains which are going to lead to a major issue not ok. Not only will that run suck, but you’ll likely end up not running at all pretty soon.

Common Running Pains

Feel like you’re still not sure what’s what? Here’s a little breakdown to help with some of the most common issues runners face.

Knee Pain After Running
A slight ache could be your knees adjusting to the new level of impact. This isn’t entirely bad as we know it helps to lubricate the joint and as your muscles get stronger this will stop. Initially use some compression gear and slow down the increase in your mileage.

A sharp pain on the outside of your knee could be from a tight IT Band, while a deep pain at the front of your knee could be runner’s knee.

Pain In Your Side
More likely than not you’ve got a garden variety side stitch. Why do you get pain in your side when running? Your body is adapting to the new level of breathing needed to run and your diaphragm is likely contracting. Slow down, take some deep breathes and stretch. This will get better over time.

Alternatively you could have had a large meal and your body is both trying to digest your food and send blood to your legs. Eventually it gives up on your stomach to keep your legs move and that can lead to discomfort as well.

Pain In The Front of Shin
Yup otherwise known as shin splints. I’ve written a ton on how to prevent shin splints and how to recover from shin splints, so here the key is to know that if you’re starting to feel any pain here you need to take immediate action because it will develop in to something more.

Pain in Your Foot
Every step requires your foot to absorb immense amounts of impact and it’s not uncommon for them to be sore or tired after a long run (especially if your shoe is worn down!) But once it becomes a constant ache in your heel that’s noticeably worse in the mornings, you’ve crossed over in to an injury known as Plantar Fasciitis.

Pain in Your Hip
Sitting all day long causes tight hip flexors, which are then often made tighter as we run and don’t stretch or foam roll. If you simply feel tight in you lower back, your hips or even that IT Band again all you need to do is more strengthening and mobility. It’s a larger injury when you notice swelling or pain directly in the joint, this is more commonly hip bursitis.

Begin Pre-Hab Physical Therapy

If you’ve gone through the above and recognized that some of your issues are leaning towards injury, then it’s time to get your runner’s body in to a new routine of dynamic warm ups, hip strength, foam rolling… all-in-all it’s called pre-hab.

Do you believe physical therapy is something you do only after a major injury or surgery? Not true!

Most great PT offices offer functional assessments which can help to  identify overuse issues, muscle imbalances and excessive tightness. In fact, now if I have something nagging my Physical Therapist is a first stop because they’ll not only evaluate the issue, but provide me with specific exercises that can correct it.

A PT might have you run, walk, do one legged strength moves to asses your overall movements and structure. They’ll also find out about any areas you are feeling any pain or tightness and then provide you with some exercises you can do at home or with them.

Don’t worry that you’ll suddenly be required to go 3x’s a week forever, most of them aren’t interested in that either!

Easy ways to pre-hab at home for any runner:

• Weak Glutes – try these glute activation exercises
• Tight hips from sitting – 3 dimensional Hip Flexor stretch {I recommend all these videos}
• Hip Strength – It it from every angle with the lunge matrix
• 5 injury prevention exercises

How do you handle discomfort during a run?

What’s your signal that it’s time to visit the Dr. for a pain?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

Get more running tips: Pinterest