Running with Ease: Tips to Overcome Common Aches and Pains

Written by: Greg Lomason

Running is a fantastic way to boost your physical fitness, but it's not uncommon for discomfort to creep in during your jogs. Addressing issues like cramps, shin splints, and chest pain promptly is crucial to ensure an enjoyable and injury-free running experience. In this guide, I'll delve into some strategies to overcome these common aches and pains, empowering you to hit the pavement with confidence.

What to Do When Running Hurts

Cramps: Muscle cramps can be a runner's worst nightmare, often striking unexpectedly. If you feel a cramp coming on, slow your pace and gently stretch the affected muscle. Hydration and proper nutrition play a significant role in preventing cramps, so ensure you're adequately fueled before heading out.

• Make sure to get plenty of sodium, magnesium, and potassium before and during your run

  • Meals Considerations: Eat 30-60 minutes before your run (something light, and a little more than a snack)

  • Yogurt with a banana and some pumpkin, flax, and granola isn't a bad idea!

  • Bring a drink: Your muscles need salt and sugar to function so bring some water with added salt (to taste) and put in a teaspoon of honey.

    • Green tea with salt and honey is also a great "pre-workout."

Shin Splints: Sharp pain along the shinbone may indicate shin splints, a common issue among runners. To combat this discomfort, invest in supportive footwear, warm up properly before your run, and gradually increase your mileage to allow your body to adapt.

• Some good pre-run exercises:

  • 2x20 Big-toe pumps (banded)

  • 2x20 4-way ankle pump (banded)

  • 2x20 Wall-sit & Toe taps

  • 2x20 Eccentric Calf Raise (focus on lowering)

  • 2x20 Lunge with Twist

Chest Pain: While some chest discomfort during exercise is normal, persistent or severe chest pain should never be ignored. If you experience intense chest pain, stop running immediately, and seek medical attention. Listen to your body and know the difference between pushing yourself and endangering your health.

• Warm-up your intercostals:

  • 5x10 Big breath box breathing

  • 5x10 Supine Pull Overs (banded)

  • 5x10 Chest Fly (banded)

In a world where Cramps, shin splints, and chest pain can bring your run to a halt, it's essential to equip yourself with the knowledge to tackle these challenges head-on.

By being proactive in addressing cramps, shin splints, and chest pain, you can ensure that your runs are not only pain-free but also enjoyable and rewarding. Remember, your body is your best guide, so tune in and listen carefully to what it's telling you. With these tips in mind, conquer those running hurdles and enjoy the many benefits that this invigorating sport has to offer!

For more insights and tips on optimizing your running routine, stay tuned to our blog.