Running is one of the easiest fitness activity to take on. All you need is a pair of shoes and you’re good to go. In reality, while it is easy and apparently cost effective, especially compared to a gym membership, it doesn’t mean that it is pain-free. In fact, every though there are over 7 million of regular runners in England, there are still many more who try to join and have to give up because they get hurt. 

Beginners are the first surprised by how quickly aches can appear. Needless to say, pain can kill your motivation, especially if you are unsure why it hurts. Truth be told, some level of pain is normal, and even expected. But how can you tell what is normal as a beginner? 

Here are the 3 biggest causes of pain for new runners. 

#1. You’re Wearing the Wrong Running Shoes

You’\d be surprised to know that this is one of the most common causes of pain for those who are completely new to running. Chances are you’ve had to buy your first pair of running shoes, so you may not have chosen the right gear for your needs. 

Running places repeated impact through your feet, ankles, knees, hips and lower back. If the shoes don’t support the way your body naturally moves, the force can travel through your joints when you run. Over time, this can lead to aching knees, sore shins, and more discomfort in the heels and hips. 

Your running shoes need to be specifically designed with the type of cushioning, stability, and support to y our your foot shape and running style. 

#2. You’re Doing Too Much Too Soon

This is a common mistake. Beginners can get enthusiastic. For example, you’ve decided to run every day or double your distance too quikly. While it’s admirable, you need to remember your body needs time to adapt. 

Running creates repeated impact through your joints, tendons, and muscles. When you push yourself too much from the start, this lead to overloading your joints before your muscles have had time to adjust and strengthen. Ultimately, this can even lead to joint injuries or long-lasting joint pain. So, it’s important not to ignore pain. 

Overloading pain over the knee can come in different types: 

  • A dull pain around the kneecap, which hurts when bending knees
  • A sharp and burnin pain on the outside, which starts after a long distance
  • A sharp pain pain in the tendon behind the kneecap  when you push off the ground

This is your sign to stop and rest!

#3. It’s Muscle Soreness

The good news is that it’s totally normal. This develops 24 to 48 hours after running. Muscles may feel tight when climbing stairs or sitting down, but the discomfort generally improves as you move around. 

Your muscles are recovering from the run, so this is a time for recovery support. You can do some gentle exercise. You can also ease the pain with a CBD roll on or some targeted massages to soothe your muscles. 

It’s important to note that muscle soreness is different for everyone. For some people, it may quickly wear off, while for others it could last a couple of days. This is normal. 

Every runner experiences some level of discomfort when starting out. But it is important to differentiate injuries from normal adaptation to the new workout routine.