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Pain in its many shapes and forms is almost inevitably going to be a part of your running journey (hopefully we’re not the ones to break that to you). One of the hardest things to discern as a runner is whether you should keep running with (blank) pain. The last thing we want to do is stop, even when it’s the very thing we need. This article explores that challenging question.

“What’s the difference between discomfort and pain?”

This is a crucial question that may take some time to learn how to answer, particularly if running is your first introduction to sport and exercise. 

Discomfort vs. Pain

Discomfort is an umbrella term for things like fatigue, breathlessness, tiredness, and burning muscles. All of these things are indeed uncomfortable, and as a beginner, they can serve as important signifiers of your current limits. Paying attention to these things helps you learn where the lines are in terms of exertion and output as your tolerance for the aforementioned builds.

Pain, on the other hand, is much more of a warning. It is more localized, sharp, sudden, and hindering. It’s your body telling you to stop. It can often indicate an injury. It might persist beyond the duration of your run, and can even get worse after stopping. This is because movement itself has an analgesic, or pain relieving, effect.

With time, you get better and better at differentiating between the two. It’s perfectly normal for someone first starting out, for example, to confuse the burning they feel in their quads when running up a hill as pain, and they might just stop because of it (because they’re afraid of hurting themselves or because it just plain SUCKS). This sensation, however, is usually just discomfort.

Discomfort is a sign that you’re pushing the body harder than it’s used to, which is a good thing as a runner. The body will only change if it has a reason to, so you have to give it a reason to. But pain, pain is not something you can just push through (despite how romantic every motivational video makes that seem).

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“Should I Run With…”

Should I run with KNEE PAIN?

Should I run with CALF PAIN?

Should I run with HIP PAIN?

Should I run with LOWER BACK PAIN?

What do you think? Should you run with any type of pain? 

If you’ve been paying attention, then you should be leaning towards NO.

Another question arises…

Is it pain I’m feeling? Or discomfort?

To better help you understand the two, we’ve created a short list of different sensations and which category they generally fall under.

Sensations: Discomfort vs. Pain

Discomfort

• Burning in your muscles
• Heaviness/aching in your muscles (not in your joints)
• Breathlessness
• Feeling worn out/exhausted
• Generalized soreness (both during and after running)

Important Note: While it may be ok to keep pushing through discomfort, keep this in mind. The further you go into discomfort, the closer you will get to pain (i.e. an actual injury). This is the tightrope that every single runner out there is trying to walk (or run). Finding the sweet spot is difficult, and is an ability that can only be honed through experience and careful scrutiny of your running practice.

Pain

• Sharp pain like a twinge or pull
• Sudden onset
• Localized to a specific area
• Pain that intensifies with continued running
• Numbness or pins and needles

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How do I prevent pain so I can keep running?

Two things.

1. Listen to your body

Yes, there is a difference between discomfort and pain. But if you’re having a hard time distinguishing between the two on a given day—play it safe. What every runner dreads is injury, and so much of it can be avoided by putting our egos aside and stopping when our body tells us too. Only you know the difference between an honest effort through discomfort and stopping because your body is sending you a clear signal to do so.

2. Strength training & injury prevention work

By participating in an intelligently designed strength training and injury prevention program, you complement your running practice and help the body to stay in balance. If all you do is run, you’re likely to develop some muscle imbalances that increase the likelihood of injury—a strength training program fills in the gaps. Not sure how to design your own? That’s where Dynamic Runner comes in!

Run Pain-Free With Dynamic Runner

Are you always getting injured? Want to achieve your goals but are running into roadblocks? Feel like you are capable of so much more? Do you suffer from any of the following?

• WEAK & TIGHT HIP FLEXORS
• STIFF HAMSTRINGS
• SORE QUADS
• KNEE PAIN
• SCIATICA
• LOW BACK PAIN

You need Dynamic Runner.

Dynamic Runner is the #1 training app for runners worldwide. 

If you want to…

• …eliminate knee, hip, and lower back pain 
• …correct lower crossed syndrome and pelvic tilt
• …restore muscle balance and a healthy range of motion
• …increase efficiency and endurance
• …enjoy running pain-free for years to come

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• Pre-run warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for runners.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice! 

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist