If you’ve recently taken up running—whether as a way to get active, train for your first race, or simply enjoy the outdoors—you might have already asked yourself: “Why do my legs hurt after I run?” or “Is this soreness normal?”
While some discomfort is expected when you’re building endurance or increasing mileage, persistent pain could be a sign that something in your running routine needs to change. Many new (and experienced) runners make simple mistakes that can lead to preventable injuries, especially when it comes to form, footwear, and training progression.
In this article, we’ll walk through some of the most common running mistakes that can affect the entire body—from your feet and ankles to your hips and lower back—and how to avoid them. If you’re just starting your training journey, this guide will help you build a strong foundation that supports both performance and injury prevention.
1. Skipping the Warm-Up and Cool Down
Jumping straight into a run without preparing your muscles puts unnecessary strain on your joints and tissues. A dynamic warm-up (think leg swings, walking lunges, and hip circles) helps activate the muscles and improve range of motion. After your run, spend time cooling down with light jogging and stretching to aid in recovery and reduce soreness.
2. Poor Footwear Choices
Your shoes are your foundation. Worn-out soles, lack of arch support, or wearing the wrong type of shoe for your gait can contribute to foot pain, plantar fasciitis, and even stress fractures. Visit a specialty running store or consult with a physical therapist or orthopedic provider to find the best shoe for your stride.
How do I know if my shoes are right for me?
Look for signs of uneven wear, discomfort, or a change in your stride. If your shoes are more than 300–500 miles old, they may have lost their support. Consider a gait analysis or professional shoe fitting to ensure your shoes match your biomechanics and training needs.
3. Overstriding
Overstriding—landing with your foot far in front of your center of mass—can place extra stress on your knees and hips. This inefficient movement pattern increases your risk of runner’s knee, hip bursitis, and IT band syndrome. Instead, aim for a midfoot strike beneath your body to improve stability and reduce impact.
4. Ignoring Hip and Core Strength
Strong hips and core muscles are crucial for maintaining proper running form. Weakness in these areas can lead to compensations that overload other joints, especially the knees and ankles. Incorporate exercises like bridges, planks, and single-leg squats into your weekly routine to support better alignment and reduce the chance of injury.
5. Rapid Mileage Increases
One of the fastest ways to end up with a stress injury is doing too much, too soon. Following the 10% rule—don’t increase your weekly mileage by more than 10%—can help your muscles, bones, and connective tissue adapt gradually. Also, be sure to factor in rest and recovery days to allow your body time to heal and rebuild.
6. Running Through Pain
Pushing through discomfort might feel like mental toughness, but it can often make injuries worse. Pain is your body’s way of signaling that something isn’t right. Ignoring that signal could turn a minor issue into a more serious one that requires a longer recovery.
Running Injury FAQ: What Runners Want to Know
Q: What is the best running form to avoid injury?
A: Aim for a slight forward lean from the ankles (not the waist), land midfoot under your hips, and maintain a cadence of about 170–180 steps per minute. Keep your shoulders relaxed and arms swinging naturally at your sides. For more tips about running form, read ROC’s recommendations here.
Q: Should I run every day?
A: Not necessarily. Most runners benefit from rest or cross-training days during the week to allow the body to recover and strengthen supporting muscle groups.
Q: How do I know if my shoes are right for me?
A: Look for signs of uneven wear, discomfort, or a change in your stride. Consider a gait analysis or professional shoe fitting to identify shoes that support your unique biomechanics.
Q: When should I see a doctor about running pain?
A: If pain lasts more than a few days, gets worse with activity, or changes how you run, it’s time to seek medical guidance. Early intervention can prevent small issues from turning into long-term setbacks.
Don't Let Pain Hold You Back
If you’re experiencing foot, ankle, knee, or hip pain that’s interfering with your training, don’t wait. ROC’s orthopedic and sports medicine specialists can help you get to the root of the issue and create a personalized treatment plan to get you back on track.
Contact our team today to schedule an appointment and take the next step toward pain-free running.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
