RUNNING PAIN: WHY IT HAPPENS AND HOW TO KEEP RUNNING SAFELY

Published: 14/08/2025, Written by Priya Gopaldas

As an ultrarunner and doctor, Priya Gopaldas knows a thing or two about how to go the distance without getting injured. In this article, the Sports Direct running ambassador draws on her expertise and experience to explore the six most common types of running injuries. From shin splints to heel pain, this is your go-to guide to understanding what these injuries feel like, why they happen, how to treat them, and what you can do to prevent them.

You’re not alone if you’ve ever been limping after a run wondering, "Is this normal?" or felt a niggle and worried it was something more serious. I can’t count the number of times I’ve woken up the day after a long run with hip pain, knowing exactly what I could’ve done to prevent it.

In this article, we’ll walk through 6 of the most common types of running-related pain – what they feel like and what causes them – as well as some tips on how to prevent and treat the injury. It’s your choice whether to take the advice on board – hopefully you'll manage it better than I do!

This article contains general medical information and advice. If you experience persistent or severe pain, please consult a healthcare professional.

1. SHIN SPLINTS

What it feels like:

A sharp or throbbing pain along the front of your lower leg that tends to flare up during or after a run.

What causes it:

Shin splints are common if you’re ramping up your mileage or intensity too quickly. They usually come from repetitive stress on the lower legs, worn-out shoes, or running on hard or uneven surfaces.

Treatment tips:

• Rest or reduce mileage – Give your shins time to recover by easing off high-impact runs. \

• Ice the area – 10–15 minutes after a run can help reduce inflammation. \

• Strengthen and stretch – Focus on calf raises, toe taps, and foam rolling your calves. 
  (slowly roll from above your ankles to below your knees for about 30-60 seconds per leg. When you feel a tender spot, pause there for 10-20 seconds. Repeat this 1-2 times per leg)

• Check your shoes – Make sure they offer enough support and cushioning for your running style. For the last few years my go-to trainer (Nike Pegasus) has been a comfortable, durable trainer that I use for easy mid-week miles. I’m a mid-foot striker and have neutral pronation so my running form lends itself to shoes which don’t require maximal cushioning or bounce and is a nice break from my race day carbons.

How to prevent it:

Gradually build up your mileage. Follow the 10% rule (never increase your weekly mileage by more than 10% of the previous week), mix in lower-impact activities like cycling or swimming, and listen to those early warning signs before they turn into pain.

2. HIP PAIN

What it feels like:

A tight, nagging sensation on the outer part of the hip. It can feel stiff or sharp (can confirm, very sharp!), especially when running uphill or after long runs.

What causes it:

Weak glutes, tight hip flexors, or imbalances in your running form can all cause it. It’s especially common if you sit a lot during the day, then head straight out for a run (guilty!).

Treatment tips:

Strengthen your glutes – Exercises like bridges, clamshells, or single-leg squats make a huge difference. If you’re a beginner, I’d recommend starting with 8-12 reps and repeating for 3 sets. You can then increase the number of reps or add weights/ resistance bands to your exercises to advance.

Stretch your hip flexors post-run. Hold each stretch for 15-30seconds and repeat 2-4 times on each side. Remember to continue to breathe deeply during stretches and stop if you feel any pain.

Foam roll the outer hip and IT band, gently. I’d recommend foam rolling for 30-60 seconds per leg (focusing on the tender spots) and repeating this 1-2 times. Avoid foam rolling for more than 2 minutes per muscle group as this can irritate the tissue and worsen the problem.

How to prevent it:

Incorporate strength training into your routine 1–2x per week and consider adding mobility drills into your warm-up. P.S. Don’t underestimate the value of a good post-run stretch – it’s not just about cooling down, it’s about keeping your hips happy. I tend to spend 5-10 minutes (5 normally, 10 on a good day) stretching after runs. My post run stretch usually involves focusing on opening the hip flexors (holding stretches for 30seconds and repeating twice per side) as I tend to get stiff hips when I run. I also include quad, hammy and calf stretches to ensure that I’ve stretched out all the major muscle groups that are working when we run.

3. CALF PAIN

What it feels like:

A tightness or cramping feeling in the back of your lower leg. Sometimes it improves with movement; other times it can stop you mid-run.

What causes it:

Overuse, dehydration, poor footwear support, or even changes in incline (hello, hill sprints!). Calves also often take on extra work if other leg muscles aren’t pulling their weight.

Treatment tips:

• Rest and gentle massage can help ease tightness.

• Stretch your calves regularly – especially after runs. Aim to perform each calf stretch for 30-60 seconds and repeat 2-3 times for each leg. For optimal results would recommend doing this daily.

• Stay hydrated and replenish electrolytes, particularly in warm weather.

• Compression sleeves can provide support if you’re on your feet for long periods.

How to prevent it:

Make sure you're warming up properly (think light jog + mobility). Gradually build up any speedwork or hill sprint sessions, and don’t neglect your feet – a weak arch can lead to overworked calves. Walking barefoot, arch lifts, and heel raises can help strengthen the arch.

4. Lower Back Pain

What it feels like:

A dull ache or tightness in the lower back that can move into the glutes or hamstrings. It can feel worse after a long run or first thing the next morning.

What causes it:

Weak core muscles, poor posture, or even something as simple as sitting too much during the day. If your pelvis is tilted or your stride is uneven, the lower back can take the hit.

Treatment tips:

• Strengthen your core, focusing on stability more than crunches – think planks, hollow holds, and dead bugs.

• Stretch your hamstrings and hip flexors, which can tug on the lower back when tight. Hold for 15-30 seconds and repeat 2-3 times on each leg. For dynamic stretches, move in and out of the position over a minute.

• Use a foam roller on your glutes and mid-back, avoiding direct pressure on the spine. With all muscle groups, I’d advise foam rolling for 30-60 seconds on each side, focusing on the tender spots and avoiding rolling more than 2 minutes.

• Adjust your running form – shorter, quicker steps are usually better for your back.

How to prevent it:

A strong, balanced core is your best defence. Regular mobility and stretching, as well as good posture throughout the day, help reduce strain when you run.

5. ANKLE PAIN

What it feels like:

Sharp or throbbing pain around the ankle joint, especially when you push off. It might feel weak or unstable.

What causes it:

Often linked to rolling the ankle (a mild sprain), tight calves, or wearing shoes that don’t provide enough support. Trail runners and those running on uneven surfaces are more at risk.

Treatment tips:

• Rest and elevate the ankle to reduce swelling.

• Ice it (for 10-20 minutes at a time) every 1-2 hours for the first 48 hours post injury. After this period, you can reduce the frequency to 3-4 times daily until pain and swelling subside.

• Use an ankle brace or supportive tape if it feels unstable.

• Do balance exercises, like standing on one leg or using a wobble board.

How to prevent it:

Choose shoes suited to your terrain and foot type (save the carbon-plated shoes for the roads and prioritise stability for the trails). Build ankle strength through balance drills and don’t ignore early signs of stiffness or soreness.

6. HEEL PAIN (Plantar Fasciitis)

What it feels like:

A stabbing sensation under the heel, especially first thing in the morning or after long periods of standing. It often eases as you move but returns after rest.

What causes it:

Inflammation of the plantar fascia – the tissue that runs along the bottom of the foot. Common triggers include tight calves, overuse, or poor footwear.

Treatment tips:

• Roll your foot over a frozen water bottle or massage ball. Do this for 5-10 minutes per foot and this can be done a few times a day- shorter, more frequent sessions tend to be more beneficial. Stop rolling if you feel sharp or intense pain.

• Stretch your calves and foot arch regularly. Hold each stretch for 30 seconds and repeat 2-4 times per leg.

• Wear supportive shoes or insoles, even around the house.

• Try toe-strengthening exercises, like picking up marbles or scrunching a towel with your toes.

How to prevent it:

Strengthen your feet and calves, stretch after runs, and replace shoes once they lose their bounce. Consider alternating shoes if you run often – it gives your feet a different kind of support each time.

KEY TAKEAWAY? LISTEN TO YOUR BODY.

Every runner’s body is different, but most of us will face some discomfort at some point. The key is listening – not just to your playlists, but to your body. If something doesn’t feel right, it’s okay to pull back, seek medical support, and take care of yourself. You’ll come back stronger – and smarter – for it.