Running provides substantial aerobic exercise, as well as provides strength training to several muscle groups, especially those in your lower body. However, running takes also takes a toll on the muscles of your body, which can lead to problems with aching or pain after running, especially if you are new to the level of exercise intensity that running provides.
Common Pain
Just because you are experiencing running pain, does not necessarily mean you have done something wrong or that you're injured. Many runners both new and experienced may feel pain and aching due to either the natural muscle building process or delayed-onset muscle soreness, commonly referred to as DOMS. DOMS develops due to tiny tears in the muscle tissue which occur either when starting a new exercise routine that taxes the muscles more than normal, or when you push yourself a little too hard during your first few runs.
Injury Pain and Cramps
Running can also cause pain through injuries to the muscle or muscle cramps. When you push your muscles too hard by running too fast or too long before your muscles are ready, more serious muscle tears can develop, or you can cause damage to other connective tissue such as the ligaments or tendons. More serious leg pain can also be associated with leg cramps which develop from dehydration, mineral imbalances from running or simply overuse of the muscle.
Treatment
For general pain associated with sore legs after running, take the manufacturer recommended dose of an over-the-counter pain medication such as ibuprofen or acetaminophen. Also use the RICE method to help reduce pain and inflammation. RICE consists of resting the leg, icing the leg periodically to encourage a reduction in inflammation, placing a compression garment on the leg or wrapping it with a bandage, and elevating the leg so that the it sits above the heart.
Prevention
Many running pains will go away as you continue to make running a habit and your muscles have time to adapt. However, running pain associated with injury can be prevented by reducing the intensity level of your run until you have built up the necessary muscle strength. Consider jogging at a slower speed for part of your run, or periodically taking breaks to walk. However, always keep moving during your run to help prevent cramps and tight muscles. Staying hydrated before during and after your run can also help prevent leg pain when running, especially pain associated with cramps.
