Training for any goal is demanding, requiring us to follow our plans closely to achieve the best possible results. But make no mistake—running is a tiring sport that asks a lot from us, both physically and mentally.
We're constantly pushing our bodies to adapt and perform, and in return, we need to give them adequate recovery. While improving times and distances is a key focus, there’s another crucial skill that will make us better runners: listening to our bodies.
This is something we develop over time, and it doesn’t always come naturally. In this article, we’ll break down how to understand your body’s signals, whether you're experiencing normal training fatigue, excessive soreness, or warning signs of injury.
Understanding Your Baseline Fatigue
Everyone’s baseline level of tiredness is different, but there are common patterns we all experience. Early in your running journey, it’s normal to feel more muscle soreness than usual—especially if you're increasing mileage or following a structured plan for the first time.
Common Sensations When You Start Running More
Muscles you never knew existed are aching! When you start running consistently, it’s completely normal to feel soreness in your quads, hamstrings, glutes, and calves—these are the key muscle groups driving your stride. Your body repairs these muscles between sessions, making you stronger over time.
Feeling stiff the next day? That’s normal. You might wake up with Delayed Onset Muscle Soreness (DOMS) after a tough session. This should improve with light movement, stretching, or time.
Soreness shouldn’t limit your daily life. Walking up stairs might feel tough after a hard session, but it shouldn’t be completely debilitating. If soreness interferes with normal movement, it may be a sign of overtraining.
Recovery tools can help. Foam rolling, massage, and stretching should ease soreness over time.
Soreness vs. Pain: How to Tell the Difference
It’s important to recognize the distinction between training soreness and potential injury.
Signs of Normal Soreness
Feels stiff or tender but improves within a day or two.
Eases after movement (e.g., light jogging, stretching).
Does not significantly affect your running form.
Gradually improves—not worsens—with recovery techniques.
Warning Signs of Pain (Possible Injury)
Sharp or stabbing sensations—Pain that feels like a sudden, localized jab.
Pain that lingers for multiple days—If soreness lasts beyond 3-4 days, fatigue should have already subsided.
Visible bruising or swelling—These are signs of tissue damage, not just muscle fatigue.
Pain that alters your gait—If you're running differently to compensate for discomfort, stop.
Pain that occurs outside of running—If you feel it while walking, sitting, or resting, it may not be simple soreness.
While we’re on the topic, be sure to read up on how to manage niggles and prevent injury.
When to Rest vs. When to Push Through
It can be difficult to listen to our bodies—especially when it means taking time off from something we love. But developing a strong awareness of what’s normal and what’s not can keep you running long-term.
Most runners have pushed through what seemed like a mild ache, only to later realize it was the early stage of an injury. The most important thing to remember: there’s nothing to gain from forcing yourself through pain.
How to Know When to Take a Break
If discomfort doesn’t improve after warming up, consider scaling back or adjusting your session. If pain worsens as you run, stop and assess before continuing. If your running form changes due to discomfort, rest and recover. If soreness is mild and improves with movement, an easy recovery run may help.
Final Thoughts
Your body is your best guide to staying injury-free and making long-term progress. Learning to recognize the difference between productive fatigue and potential injury is a skill that improves with experience.
If you want to maximize your recovery, check out our guide on How to Get the Most Out of Your Recovery. Investing in rest, mobility work, and smart training adjustments will keep you stronger and healthier for every run to come.