If you’re just starting a running routine, chances are you’ve already experienced that post-run soreness. You wake up the next day and your legs feel stiff, your calves ache, or your thighs are tender to the touch. It’s not exactly encouraging — and it can make you question whether you’re doing something wrong.
Here’s the good news: soreness after running is completely normal for beginners. In fact, it’s a sign that your body is adapting and getting stronger. However, it’s also important to understand what kind of soreness is normal, how to reduce discomfort, and when pain might be a warning sign.
This article will explain everything beginners need to know about post-run soreness — and how to keep running safely and consistently as your body adjusts.
Why Does Running Cause Soreness?
Running is a high-impact activity. When you run, especially if you’re not used to it, your muscles experience small tears in the tissue. This microscopic damage is what causes the soreness, and it’s part of the process your body uses to rebuild stronger, more efficient muscle fibers.
The soreness you feel is often a result of:
- New movement patterns
- Increased intensity or distance
- Running downhill or on uneven surfaces
- Using underdeveloped muscles
The medical term for this type of soreness is DOMS — Delayed Onset Muscle Soreness. It usually peaks 24 to 48 hours after your run and can last up to three to five days.
What Does Normal Soreness Feel Like?
Normal post-run soreness usually:
- Feels dull or achy, not sharp or stabbing
- Occurs in both legs or across a wide area (like both calves or thighs)
- Gets worse before it gets better
- Improves gradually with rest and gentle movement
- Doesn’t prevent you from walking or moving entirely
If your soreness fits this description, it’s most likely just your body adjusting to the new activity — and it will get better with time.
When Is Soreness a Sign of Something Wrong?
While mild to moderate soreness is normal, some sensations should not be ignored. Watch out for:
- Sharp or sudden pain during or after a run
- Pain in one specific area, especially around a joint
- Swelling, redness, or warmth in the sore area
- Bruising or discoloration
- Pain that worsens over time or doesn’t improve after several days
These symptoms may indicate a more serious issue such as a strain, sprain, or stress injury. If in doubt, it’s always best to rest and consult a medical professional.
How to Prevent Excessive Soreness
While some soreness is inevitable, there are several ways to reduce how sore you feel — especially as a beginner.
1. Start Slowly
One of the most common mistakes new runners make is doing too much, too soon. Increase your distance or intensity gradually. A good rule of thumb: increase your weekly mileage by no more than 10% per week.
2. Warm Up Properly
Start each run with 5–10 minutes of brisk walking or light jogging. This helps your muscles warm up and prepares your joints for movement.
3. Cool Down and Stretch
Don’t finish your run and stop abruptly. Walk for a few minutes to cool down, then do some gentle stretching — especially for your hamstrings, calves, hips, and quads.
4. Wear the Right Shoes
Worn-out or improper footwear can contribute to soreness and injury. Make sure your running shoes fit well, provide adequate support, and are designed for your running style.
5. Mix in Low-Impact Activities
Cross-training (like swimming, cycling, or yoga) helps build strength and flexibility without added impact on your muscles.
How to Relieve Post-Run Soreness
If you’re already feeling sore, these strategies can help you recover more comfortably:
1. Active Recovery
Gentle movement helps flush out waste products from sore muscles and brings in fresh blood and oxygen. Try walking, light yoga, or cycling at an easy pace.
2. Foam Rolling
Foam rolling your quads, hamstrings, calves, and glutes can help relieve tightness and speed up muscle recovery. Start gently and avoid rolling directly over painful spots.
3. Epsom Salt Bath or Warm Shower
Soaking in warm water can help relax sore muscles. Epsom salts may provide additional relief through magnesium absorption (though evidence is mixed).
4. Stay Hydrated and Eat Well
Muscles need proper nutrients to repair. Make sure you’re drinking enough water and eating protein and healthy carbs after your runs.
5. Get Quality Sleep
Most muscle recovery happens during sleep. Aim for 7–9 hours per night to support your training and reduce soreness.
Should You Run While Sore?
This depends on how sore you are. If your soreness is mild, going for a short, easy run can actually help reduce stiffness. But if you’re experiencing moderate to severe soreness, it’s okay — and smart — to take an extra rest day or do a low-impact workout instead.
Listen to your body. Don’t let soreness become an excuse to stop running, but don’t push through pain that could lead to injury.
How Long Does the Soreness Last?
For beginners, muscle soreness usually:
- Peaks 24–48 hours after the run
- Lasts 2–3 days, sometimes up to 5
- Decreases in intensity over time as your body adapts
- Becomes less frequent after 2–4 weeks of consistent running
Eventually, as your muscles get stronger, you’ll experience less soreness even after more intense or longer runs.
Final Thoughts on Soreness and Progress
Soreness is not a sign that you’re failing — it’s a sign of progress. It means your body is responding to new challenges and adapting to become stronger, fitter, and more capable.
That said, your goal isn’t to feel sore all the time. Instead, aim for balanced training: enough effort to improve, but not so much that you can’t recover.
Respect your body. Fuel it well, rest when needed, and run with patience. As the soreness fades and your endurance builds, you’ll realize just how far you’ve come — and how capable you really are.