Jogging can make you sore for a number of reasons, such as overdoing it, starting to be active after a sedentary lifestyle or injuring yourself due to poor jogging style, badly fitting shoes or jogging on an uneven or especially hard surface. Mild soreness that diminishes over time and with rest may not need medical attention. More serious soreness and discomfort may require a doctor's evaluation.
Sore at the Beginning
If your muscles aren't used to jogging or other exertion, you can expect to be at least a little sore when you start a jogging program. But if you stick with it, your muscles will become stronger and your overall physical conditioning will improve, so that within a few weeks that initial soreness should disappear.
Preventing Soreness
You may be sore because you didn't warm up properly before jogging. Some simple stretches of your quadriceps, hamstrings and calves will help, along with some very light jogging before you settle into your regular jogging pace. Also, try jogging on grass or asphalt, because these softer surfaces will help cushion your feet from the pounding they'll take as you jog.
Know When To Stop
If you experience soreness that doesn't get better within a few weeks or with rest, or if the pain and discomfort becomes worse, you should seek medical attention. Sore feet could be an early sign of plantar fasciitis, while sore knees, ankles or hips could indicate arthritis. And if you feel sore inside your legs while jogging, but the soreness dissipates after you stop and put your feet up, you may have peripheral artery disease. That can be a serious and life-threatening condition, but it can be diagnosed relatively simply with a special blood-pressure monitor that compares the blood pressure in your arm and in your lower leg.
Might Be the Shoes
Your feet may be sore from improper shoes that aren't providing your arches enough support. Good jogging shoes should have firm mid-soles and a rigid heel. They should also be replaced after you've jogged about 500 miles or so. Check with a salesperson in an athletic shoe store to make sure you get a shoe that fits your running style.
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