3 Tips to Reduce Pain When Running
- Nick Anderson
- Jul 23
- 2 min read
Running is one of the simplest and most effective ways to stay fit—but when nagging aches or recurring pain creep in, it can take the joy out of your miles. Whether you're a beginner or a seasoned runner, a few simple adjustments can go a long way in reducing pain and preventing injury. As a sports physical therapist who helps runners, here are three proven tips to keep your body moving comfortably and efficiently.
1. Tune Into Your Cadence
What is cadence? It’s the number of steps you take per minute while running. Most runners fall in the 150–170 steps per minute (SPM) range, but research suggests that increasing cadence slightly—to around 165–180 SPM—can help reduce joint load and improve running efficiency.
Why it matters:
A higher cadence typically means shorter, quicker steps. This reduces the impact forces on your knees, hips, and ankles and decreases the likelihood of over striding (more on that next). Even a 5–10% increase from your current cadence can make a big difference.
Pro tip: Try using a metronome app or running to music with a matching BPM to help you lock in your rhythm.
2. Avoid Over striding
Over striding is when your foot lands too far in front of your body, often with a heavy heel strike. This not only wastes energy but also increases stress through your joints and connective tissues—especially your shins, knees, and hips.
The cadence connection:
Over striding and low cadence often go hand-in-hand. When you increase your cadence, your steps naturally get shorter, encouraging a foot strike that’s closer to your center of mass. This reduces braking forces and leads to a smoother, more efficient stride.
What to watch for:
If you notice your foot landing out in front of your knee when you review your running videos or reflection, you may be over striding. A small cadence boost can clean this up.
3. Prep and Recover Like a Pro
Don’t skip the bookends of your run. A proper warm-up and cool-down routine can go a long way in keeping your joints happy and your muscles resilient.
Dynamic warm-up (before your run):
Spend 5–10 minutes doing movements like high knees, butt kicks, leg swings, walking lunges, and skips. This prepares your body for impact and helps activate key muscles like your glutes and calves.
Static stretching (after your run):
Once you’re done running, hold stretches for your hamstrings, quads, calves, and hips for 30–60 seconds each. This promotes flexibility and may help with recovery, especially if you’re running multiple days per week.
Final Thoughts:
Pain with running isn’t something you have to push through—it’s often a signal that your mechanics or habits need some fine-tuning. Small adjustments like working on cadence, avoiding over striding, and bookending your runs with a smart warm-up and cool-down can make a big difference. If you’re dealing with persistent pain or want a gait analysis to dial in your running form, reach out—we’re here to help.
If you liked these tips, grab my full injury reduction guide here for FREE:
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