Soreness vs. Injury: Learning to Listen to Your Body as a Runner

If you’ve been running for any amount of time, you’ve likely experienced the familiar aches and stiffness that come after a hard workout or a long run. Soreness is a normal part of the training process, signaling that your body is adapting and getting stronger. But sometimes, pain isn’t just soreness—it’s a sign of injury. The tricky part is learning to tell the difference.

Runners often hear phrases like “listen to your body” or “no pain, no gain”—but how do you actually apply that advice? How do you know when to push through discomfort versus when to back off and rest? The key is recognizing the subtle (and sometimes not-so-subtle) differences between normal soreness and injury pain.

The Characteristics of Normal Soreness

Muscle soreness, also known as delayed onset muscle soreness (DOMS), is a natural response to the stress of running—especially after harder workouts, long runs, or any increase in training volume or intensity. Here’s how you can typically recognize it:

• Dull, achy feeling: It feels more like stiffness or heaviness in the muscles rather than a sharp or stabbing pain.

• Comes on gradually: DOMS usually starts 12-24 hours after a workout, peaks around 48 hours, and then subsides.

• Affects both sides of the body: If you did a hard hill workout, you might feel soreness in both quads, hamstrings, or calves, rather than just one specific spot.

• Accompanied by general fatigue: Soreness often comes with a sense of overall tiredness, especially if you’ve been increasing mileage or intensity.

• Improves with movement: Gentle movement, like an easy run or walk, often helps loosen up sore muscles and make them feel better.

  
  
  
  

  

  
  
  
  

This type of soreness is part of the process—it’s a sign that your muscles are repairing and rebuilding to become stronger. While it can be uncomfortable, it shouldn’t cause sharp pain or alter your running form.

The Characteristics of Injury Pain

Injury pain is different. It’s your body sending a stronger signal that something is wrong. The phrase “listen to your body when it whispers so it doesn’t turn into a roar” is especially relevant here. Ignoring early warning signs can lead to more serious issues that require long periods of rest or even medical intervention. Here’s how injury pain typically presents:

• Comes on suddenly: Unlike soreness that gradually builds, an injury often appears out of nowhere. You might feel a sharp pain mid-run, start limping, or notice discomfort that wasn’t there the day before.

• Can be sharp or stabbing: Injury pain often feels more intense than regular soreness. It may feel like a knife-like jab, a shooting pain, or a deep ache that won’t go away.

• Persists or worsens with movement: Unlike soreness that improves as you warm up, an injury tends to stay the same or get worse as you continue running.

• Affects one side more than the other: If you have pain in just one knee, hip, or foot (rather than both legs feeling equally fatigued), that’s a sign something might be wrong.

• Alters your running form: If you start compensating for pain—limping, shifting your weight, or changing your stride—you’re likely dealing with an injury rather than simple soreness.

• May start sharp and then dull out: Some injuries begin as a sharp pain and then settle into a dull ache that never fully goes away, even at rest.

Common Running Injuries and Their Warning Signs

Understanding the difference between soreness and injury is easier when you recognize some of the most common running-related injuries:

• Shin Splints: Pain along the front or inner part of your shin that worsens with running. It often starts as a dull ache but can become sharp if ignored.

• Plantar Fasciitis: Sharp heel pain, especially with the first steps in the morning or after long periods of rest.

• IT Band Syndrome: A sharp pain on the outside of the knee that often worsens with running downhill or after prolonged activity.

• Stress Fractures: Localized pain that feels deep and achy at first but can become sharp with continued activity. Pain is often worse with impact and better with rest.

• Achilles Tendinitis: Pain and stiffness in the Achilles tendon, often worse in the morning or after speedwork.

• Hamstring or Calf Strains: A sudden, sharp pulling sensation during a run, often followed by lingering tightness or bruising.

How to Get Better at Recognizing the Difference

The more you run, the better you get at distinguishing between normal soreness and something more concerning. Here are a few strategies to fine-tune your awareness:

1. Perform the “Next-Day Test”

Ask yourself: How do I feel the next day? If you’re sore but moving better after warming up, it’s likely normal soreness. If you’re still in pain or things feel worse, that’s a red flag.

2. Track Your Pain

Keeping a simple log of any discomfort can help you notice patterns. If pain is worsening over time rather than improving, it’s time to address it.

3. Try the Hop Test

If you’re unsure whether the pain is just soreness or something more serious, try hopping on one foot. If you feel sharp pain, that’s often a sign of injury, especially if it’s in a weight-bearing area like the shin, foot, or hip.

4. Pay Attention to Asymmetry

Soreness usually affects both legs evenly. If you notice pain in one specific area or only on one side, it’s worth paying more attention.

5. Trust Your Gut

If something feels off, don’t ignore it. Runners often downplay pain to avoid missing workouts, but catching an issue early can prevent a longer layoff later.

What to Do If You Suspect an Injury

If you think your pain is more than normal soreness, don’t push through it hoping it will go away. Instead:

• Take a few days off or switch to cross-training (cycling, swimming, or elliptical) and see if symptoms improve.

• Use the RICE method (Rest, Ice, Compression, Elevation) for inflammation and acute pain.

• Assess your shoes and running form—worn-out shoes or biomechanical issues can contribute to injuries.

• Strengthen weak areas—many running injuries stem from weak hips, glutes, or core muscles.

• Seek professional help—if pain persists, worsens, or affects daily life, consult a physical therapist, doctor, or sports medicine specialist.

Final Thoughts: Listening to Your Body Wisely

One of the most valuable skills a runner can develop is learning to truly listen to their body. That means recognizing the difference between the normal soreness that comes with training and the pain that signals an injury. If you can catch an issue early—when your body is whispering rather than roaring—you’ll avoid long-term setbacks and stay healthy for the miles ahead.

Remember, this post is for informational purposes only—I am not a medical professional. If you’re in doubt about pain or discomfort, it’s always a good idea to check in with a doctor, physical therapist, or another qualified professional. Taking care of your body now will keep you running strong for years to come.

Now I’d love to hear from you!

Have you ever ignored a whisper and had it turn into a roar? How do you personally tell the difference between soreness and injury? Drop a comment below! 🚀💪🏽