How to Avoid Leg Pain when Running

Co-authored by Shira Tsvi and Jennifer Mueller, JD

Last Updated: August 9, 2022 Fact Checked

While running is fantastic exercise, it's also a relatively high-impact activity. Pounding on the pavement can cause leg pain. Most often, leg pain or cramping is a result of muscle fatigue. Avoid the pain of muscle fatigue by strengthening your muscles so you can run further without strain. If you still have leg pain, you might need to adjust your exercise routine.^{[1]
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Method 1

Method 1 of 3:

Tweaking Your Running Regimen

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Spend longer warming up. If you commonly have leg pain when running, your muscles may not be sufficiently warm. Take a few more minutes to walk before breaking into a run, or include dynamic stretching in your warmup routine after a brief walk.^{[2]
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- Dynamic stretches involve constantly moving your legs through their range of motion. These types of stretching can better loosen your leg muscles and prepare them for a run, which may help you avoid leg pain.
- For example, you might incorporate lunges into your warmup routine. After walking for a few minutes, Do 10 to 20 lunges, alternating sides.
2
Evaluate your form. If you frequently have leg pain while running, poor running form may be the culprit. Get a coach or experienced runner to observe you running and give you tips on what might be causing your leg pain.^{[3]
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- For example, if you're leaning too far forward when you run, you can pull too hard on your calves. This can result in calf pain or shin splints.
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3
Slow your pace. If you're getting cramps or other leg pain while running, it may be because you need to build up your cardiovascular fitness more gradually. Start by walking or jogging at a slower pace, and slowly work up to faster speeds.^{[4]
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- Watch your pace particularly if you're running up and down hills, which can place greater strain on your leg muscles.
- If you regularly have leg pain, you might consider running in intervals. For example, instead of running for 30 minutes with five minutes of walking before and after to warm up and cool down, you might walk for five minutes, run for five minutes, then walk for another five minutes. Keep up that rotation until you've finished your run.
Particularly when running uphill, a longer stride will force your muscles to stretch further. If this causes strain it can lead to leg pain. A shorter stride allows you to avoid leg pain while you're working to strengthen and lengthen your leg muscles.^{[5]
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5
Decrease the distance or duration you run. Leg pain typically means that your muscles are fatigued or overworked. If you find that leg pain doesn't start until later in your run, it may be a sign that you need to shorten your runs until your legs are stronger.^{[6]
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- For example, if you normally run for an hour, and find that your legs start hurting after 45 minutes, try decreasing your runs to 45 minutes for a few weeks. Build back up to an hour slowly, adding five minutes each week. Scale back if leg pain starts, and be patient.
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Use relaxation techniques while running. Deep breathing and other relaxation techniques give you better mental focus. They also decrease the overall tension in your body, which can keep you from developing leg pain.^{[7]
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- You can find recordings online or on your favorite music app that provide focused music and guided meditations for runners. These recordings can help you focus on your breath and reach a more relaxed state as you run.
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Method 2

Method 2 of 3:

Eliminating Outside Causes

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See your doctor. If you've decreased the duration and intensity of your runs and you're still having leg pain, you may have an injury. Pain that is always the same type of pain in the same location may indicate a torn or strained muscle.^{[8]
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- Describe the pain to your doctor as precisely as you can. You also want to list the ways you've tried to avoid leg pain and whether those efforts have made any difference. All of these details can help your doctor narrow down the possible causes of your leg pain.
- Some medications also have side effects that can result in muscle cramps. If you're taking any medications for a chronic condition, especially to lower your cholesterol, mention it to your doctor. There might be other options available.^{[9]
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Change your running shoes. Depending on your running style, your shoes may not be giving your feet the support they need. This can result in leg pain. Take out your running shoes and inspect them closely. The pattern of wear can give you some indication of how your foot is striking the ground and where you might need more support.^{[10]
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- If you have shin splints, you might try putting heel lifts in your shoes. They'll provide extra cushioning for your heels, and also put less strain on your calves.
3
Drink an electrolyte beverage while running. If you suffer from cramps, you may be dehydrated. While this isn't the most common reason for muscle cramps, staying well hydrated can help prevent leg pain as well as lower your risk for injuries.^{[11]
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- Use electrolyte beverages to supplement, not replace, regular fluid intake. Make sure you're drinking plenty of water both before and after your run.
- Electrolyte beverages are primarily designed to replace electrolytes lost through sweat. This is particularly important if you regularly run outside in a hot climate, or if you simply sweat a lot.
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Try a buffered salt tablet before you exercise. Particularly if you're going for a long run outside during hot months, you may be losing a lot of water and electrolytes through sweat. A salt tablet will help you retain water and can reduce leg pain.^{[12]
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- A salt tablet will only work if you have leg pain from cramps that are brought on by dehydration. This isn't the most common reason for leg cramps, and typically shouldn't be a concern unless you're running long distances in a hot climate.
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Method 3

Method 3 of 3:

Strengthening Your Legs

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Use wall sits to strengthen your quads. Wall sits are a fairly simple exercise that you can do anywhere – all you need is some open space to lean against a wall. If you have leg pain, particularly around the knee, weak quads may be the problem.^{[13]
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- Stand a few feet away from the wall with your back against it. Keep your feet about hip-width apart and bend your knees slowly, sliding your back down the wall. Lower until your thighs are perpendicular to the wall and parallel to the floor, making sure your knees are directly over your ankles and don't jut out over your toes.
- Start by holding the position for 30 seconds, then stand to release. Gradually hold for longer until you can comfortably hold the wall sit for 60 seconds. Work up to ten repetitions of 60 second holds.
- When that feels too easy, try holding dumbbells for an extra challenge.
2
Strengthen hips and glutes to prevent calf pain. If your leg is straight when it passes underneath your body as you run, this can cause calf pain. Strengthening your hips and glutes gives you a more powerful stride and put less strain on your calves.^{[14]
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- Glute bridges are one good way to strengthen your hips and calves. Lying on your back with your knees bent, lift your hips until your knees are at right angles directly over your ankles. Keep your shoulders on the ground.
- Hold the bridge for 5 to 10 seconds, breathing deeply, then lower back down to the ground. Do two to three sets of 10 to 20 repetitions.
- You can make the exercise more challenging by lifting one leg out straight, or by resting your feet on a stability ball.
3
Do calf raises to help with calf and shin pain. If you have pain in the front and outer parts of your lower legs, calf raises can help by strengthening your calves and shins. Weak shin muscles often are the cause of this kind of leg pain, typically referred to as "shin splints."^{[15]
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- Start by standing with your feet hip-width apart, holding a wall or a chair for balance. Slowly raise onto your toes, flexing your calf muscles. Move your heels as high as you can without pain. Then, slowly lower yourself back to a normal standing position.
- Do three sets of ten repetitions. When this gets too easy, do one leg at a time.
4
Practice heel raises to build your shin muscles. Use this exercise to avoid getting pain in your shins while you run. You can do it at home with no equipment at all!^{[16]
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- Stand on your heels with your toes pointed upward. Walk with your feet in this position for 30 seconds. You can do this barefoot if you’re inside, but you’ll need shoes if you want to do this exercise outdoors.
- Do three sets of 30 seconds.
5
Stretch your hamstrings to help with hamstring pain. Tight hamstrings can result in leg pain when running. Over time, tight or shortened hamstrings can lead to Achilles tendinitis. If you run often, make sure you're stretching and strengthening your hamstrings regularly.^{[17]
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- For a simple hamstring stretch, try a standing toe touch. Stand with your legs hip-width apart, and bend at the waist, keeping your legs straight and letting your arms hang down.^{[18]
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- Hold this stretch for 30 seconds, then repeat three to four times.
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Try the foot press to ease shin pain. The foot press is a good exercise to use to strengthen a muscle in the front of your shin called the tibialis anterior. If you have shin splints or pain in your shins when running, this exercise will help. You do foot presses either laying down or in a seated position.^{[19]
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- Simply put one foot on top of the other and lift the lower foot while you simultaneously press down with the top foot until you feel a stretch. Hold the stretch for about 10 seconds, then switch and do the other foot. Repeat five times with each foot.
7
Do lunges to strengthen your hamstrings and quads. Put your hands on your hips, and stand with your feet hip-width apart. Take a slow step forward with your right leg, and lower until both your legs form 90 degree angles, keeping your weight on your front heel.^{[20]
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- Make sure your knees are positioned over your ankles. Pause, and then slowly return to your starting position, doing your best to stay steady. Repeat with your left leg.
- Do three sets of ten repetitions on each side. When you’re ready for more of a challenge, do this exercise holding dumbbells.
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Should you eat before you go for a run?

Shira Tsvi
Personal Trainer & Fitness Instructor
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.

Shira Tsvi

Personal Trainer & Fitness Instructor

Expert Answer

If you're running in the morning, it's fine to get out of bed and go for a jog on an empty stomach if you have the energy. You can also make a protein shake that's high in electrolytes and drink that before your morning run. If you're running later in the day, have some complex carbohydrates or lean protein 2-3 hours before your run.

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