Running causes aches and pains ranging from minor to severe. Much of the pain comes from pushing yourself further in your running. The resulting sore muscles, joint discomfort, shin splints and side aches often cause runners to slow down or cut the workout short. Learning to push through the normal pain associated with running allows you to build your stamina and increase your running ability. Runners also need to learn the difference between a pain you should push through and one that should stop you from running to recover.
Step 1
Prepare your body before the run to reduce or prevent pain. Eat a healthy meal before you run and hydrate your body to fuel your run. Warm up the body to ease your muscles into the run and work out any minor pains you're feeling.
Step 2
Run with a partner, especially on longer training runs. Choose a person who is a stronger runner than you so she is able to encourage you to continue. Seeing her run slightly ahead of you gives you a target to keep pushing forward. The running partner can also help distract you so you don't focus on the pain as much.
Step 3
Map out your running route based on the distance you want to cover. This gives you a definite end point to focus on as you begin to feel pain. Using the same route helps you become familiar and comfortable with the route so you are able to push yourself harder each time, even with pain.
Step 4
Focus on your breathing as you run. Draw in a big breath and let it out to ensure your body gets the necessary oxygen. Focusing on your breath also distracts you from other pains or aches you are feeling.
Step 5
Think about other situations outside of running, like an upcoming event or a work situation. Solve a math problem or challenge yourself to think of words that fit a particular category. Focusing on something other than the pain and running helps you keep going even when you feel uncomfortable because your mind is distracted.
Step 6
Set smaller goals for running to keep yourself going. Tell yourself you'll run to the next intersection; then change it to the next curve in the road. This makes the run seem more manageable even though you're feeling pain.
Step 7
Visualize yourself completing your run, whether you're doing a training run or competing in a race. Focus on the end result so you can push through the pain to get there.
Step 8
Keep a mantra running through your head that helps you deal with the pain. Say the mantra aloud if you need the extra push to work through the pain.
Step 9
Stop running immediately if you feel a sudden, severe pain in your body, which may indicate an injury. Pushing yourself through the pain of an injury may result in more severe damage, forcing you to sit out of running for an extended period of time. Ice the painful area and take an over-the-counter pain medication to help. Contact a physician if the pain does not subside or worsens.
