6 Tips to Start Running Pain-Free

6 Tips to Start Running Pain-Free

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Running is a vigorous activity that increases longevity, burns fat, and builds muscle, yet many people avoid it. Why? Running may hurt their ankles, knees, hips, and lower back, resulting in the hanging up of their running shoes. The culprit of this pain is often poor technique, and imbalances and weaknesses in crucial muscles in your body.

By following a few strategies, you can eliminate the pain that’s holding you back and return to proper running form. Use these six tips to revamp your preparations and mechanics to get off on the right foot while running.

Run On Your Forefoot

When you run barefoot on hard ground, you’ll automatically strike the surface on your forefoot because that’s how we’re supposed to run. By doing this, the muscles and ligaments in your ankles will act like shock absorbers to minimize the impact on the knee.

In this 2013 Medicine & Science in Sports and Exercise study, forefoot strikers produced less patellofemoral stress compared to heel strikers, suggesting that people with knee injuries may want to ease their way into the forefoot strike zone.

To get the feeling of where you should land on your feet, practice with a jump rope.

Quicken Your Stride Frequency

Running speed consists of stride length and stride frequency so to get faster, you’ll need to increase either one of these variables, or both.

Every running step should result in your foot landing just under the hips. Overstriding, having your foot landing too far out in front of the body, increases time spent in the air and results in a harder landing (and thus a more impactful one), increasing risk of injury.

Understriding is also counterproductive because you’ll just wind up wasting energy running too slow. To increase stride length, improve strength and range of motion in your hips and legs.

To increase stride frequency, or step rate, take quicker, controlled steps while keeping feet low to the ground. A quicker cadence can reduce stress on the hips and knees and may be beneficial to preventing and treating running injuries, according to this 2011 University of Wisconsin study.

Running with proper form will lead to a stride length and frequency that coincide with a speed that your body is comfortable with.

Use Dynamic Stretches

A recent Journal of Strength and Conditioning study of soccer players found that dynamic stretching improved sprinting time and jumping ability significantly more than static stretching (or no stretching) when done 24 hours before the sprint and jump tests.

To properly warm up for a good run, use dynamic stretches that involve controlled movement through the active range of motion for each joint to activate your muscles. Here are some example of these joint-friendly dynamic movements.

Wall Ankle Mobilization
Rocking Ankle Mobilization


Walking Lunge with Overhead Reach
Inverted Hamstring Stretch

Strengthen Your Core and Legs

Strengthening your joints, bones, ligaments, tendons, and muscles to withstand the rigors of running in the longterm can be done by lifting weights. If lower back pain during running is your issue, try light deadlifts to strengthen the spinal erectors and thus keep the back still without added stress.

Training your core can also improve running gait in those with previous ACL injuries, according to this 2012 Journal of Back and Musculoskeletal Rehabilitation report. Also, strengthen your glutes and hamstrings with exercises like glute ham raises and kettlebell swings for maximum joint protection during running, To better mimic running mechanics, focus on single-leg movements like split squats, lateral squats, and single-leg deadlifts.

Improve Your Posture

If you’re serious about running, invest some time and money to get your gait analyzed. You’ll uncover all sorts of limitations and issues that you can correct and, eventually, run pain-free again.

For example, overpronation or underpronation can cause healable aches and pains or hunching over rather than running tall can increase spinal tension.

Improve Your Tissue Quality

Use a foam roller, lacrosse ball or tennis ball to improve your muscle health and relax bunches of ultra-tense muscle fibers called “knots” or “trigger points.” If left untreated, these areas affect your joints and limit your mobility.

Foam roll before every run and every workout. If you roll over any extremely tender regions, spend more time on that area to coax it to release.