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How to Run Pain-Free

How to Keep Your Run Pain-Free

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach — that can lead to cramps or nausea.

More tips for pain-free running after the break.

Cramps: Sometimes, no matter how much we warm up or eat the right pre-workout foods, cramps happen. If you're experiencing side stitches, stomach, or leg cramps while you run, read our tips on how to prevent and treat every type of cramp when you work out.

Foot pain: General foot pain issues are often due to improper shoe fit. If your foot feels numb after you've been running awhile, for example, it could mean that you've tied your laces too tight. Black toe, a common beginner runner's ailment that happens when your toes jam against the tops of your shoes, can be a sign of a too-small fit. If you're regularly experiencing these foot annoyances, watch our video guide on how to pick the perfect running shoe.

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Join The Conversation
taylor55 taylor55 5 years
Hmm, the only pain I get when I run is in my throat. Like, a really intense sore throat. I need to breathe heavily because, hello, no stamina, but if I breathe through my nose I don't feel like I'm getting enough air. I would run more often if my throat weren't so sore!!
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