Running is one of the most rewarding ways to stay fit and clear your mind. But it comes with its fair share of challenges. Whether you're new to running or a seasoned marathoner, these issues can affect your progress if left unaddressed.This post covers some of the most common problems runners face and shows you how to overcome them, so you can stay on track and be injury-free.
10 Problems Runners Face (And How to Deal With Them)
Here’s a detailed guide to the 10 most common problems runners face and practical ways to tackle them.
Knee Pain (Runner’s Knee)
As a runner, knee pain is a frequent complaint, especially if you run long distances. Often called "runner’s knee," it occurs when the cartilage under the kneecap becomes irritated due to overuse, poor running form, or muscle imbalances. It feels like a dull ache around your knee and can worsen with prolonged activity.
How to fix it:
Strengthen the muscles around your knees, especially your quadriceps and hamstrings, with exercises like leg presses, squats, and lunges.
Check your running form. Ensure your knees don’t cave inward and that you’re not overstriding.
Replace worn-out shoes. Running on shoes without adequate cushioning or support can increase stress on your joints.
Rest when needed. Overtraining can make the pain worse, so incorporate rest days into your schedule.
Blisters
Blisters are small but mighty annoyances that can ruin an otherwise perfect run. They’re caused by repetitive friction between your skin and your socks or shoes, often worsened by moisture.
How to fix it:
Wear moisture-wicking socks to reduce friction and keep your feet dry. Cotton socks are a no-go because they retain sweat.
Make sure your shoes fit well—neither too tight nor too loose.
Apply anti-chafing products or petroleum jelly to areas prone to blisters, like the heels and toes.
If you do get a blister, avoid popping it unless necessary. Keep it clean, cover it with a bandage, and let it heal naturally.
Shin Splints
Shin splints cause pain along the shinbone and are common in beginners or those who suddenly increase their training intensity.They result from inflammation in the muscles and tendons around the shin.
How to fix it:
Gradually increase your mileage to avoid shocking your legs.
Strengthen your calf and shin muscles with exercises like toe raises and eccentric calf drops.
Run on softer surfaces like grass or trails instead of concrete to reduce impact.
Ice the affected area after running to reduce inflammation.
Side Stitches
A sudden, sharp pain in your side can stop you mid-run. Side stitches are often caused by shallow breathing or eating too soon before running.
How to fix it:
Practice deep belly breathing while you run, inhaling through your nose and exhaling through your mouth.
Avoid eating large meals 2-3 hours before running. If you need a snack, stick to something light, like a banana.
Slow down and press your fingers into the painful area while exhaling deeply.
Dehydration
Dehydration sneaks up on runners, especially in hot or humid weather. Symptoms include dizziness, fatigue, and muscle cramps.
How to fix it:
Drink water throughout the day, not just before your run.
For runs longer than an hour, consider using electrolyte drinks to replenish lost minerals.
Monitor your urine color—dark yellow means you need more fluids.
Chafing
Chafing happens when your skin rubs against itself or your clothing, causing irritation, redness, and sometimes bleeding. Areas like the thighs, underarms, and nipples are common culprits.
How to fix it:
Wear moisture-wicking, seamless running clothes that reduce friction.
Apply anti-chafing balms or petroleum jelly to problem areas.
After your run, clean and moisturize chafed skin to help it heal faster.
Fatigue
Hitting a wall of exhaustion can happen during or after a run, especially if your body isn’t fueled properly. Fatigue can also result from overtraining or lack of sleep.
How to fix it:
Eat a balanced diet with enough carbs, protein, and healthy fats to fuel your runs.
Get at least 7-8 hours of sleep per night to aid recovery.
Listen to your body and take rest days to avoid burnout.
Plantar Fasciitis
Plantar fasciitis causes heel pain due to inflammation in the thick band of tissue running along the bottom of your foot. It’s common in runners who increase mileage too quickly or wear unsupportive shoes.
How to fix it:
Stretch your calves and foot muscles daily. Use a towel or stretch band to pull your toes back toward your shin.
Roll a frozen water bottle under your arch to relieve inflammation.
Wear arch-supportive shoes or insoles, even when you’re not running.
Motivation Slumps
Even the most dedicated runners experience days when they’d rather stay on the couch. Boredom, lack of progress, or bad weather can make it hard to lace up your shoes.
How to fix it:
Set clear, achievable goals like running a specific distance or signing up for a race.
Switch up your routes to keep things exciting. Explore trails, parks, or urban paths.
Find a running buddy or join a running group for accountability and camaraderie.
Injuries from Overtraining
Pushing too hard without enough recovery leads to overuse injuries like stress fractures, tendonitis, and IT band syndrome.
How to fix it:
Follow the 10% rule: increase your mileage by no more than 10% per week.
Cross-train with activities like swimming or cycling to give your running muscles a break.
Stretch and foam roll regularly to improve flexibility and prevent tightness.
Listen to your body—if something hurts, don’t ignore it. Rest and seek medical advice if necessary.
Keep Running Strong and Injury-Free
Running comes with its challenges—sprains, strains, overuse injuries, and even occasional setbacks. Whether you're a seasoned athlete or a weekend warrior, staying active and healthy is key to doing what you love.That’s why Lancaster Orthopedic Group is here to help you stay strong and resilient through expert sports medicine care tailored to every level of athlete.
Join the Dashing Through the Lights 5K!
This holiday season, push through your challenges and celebrate your love for running at the Dashing Through the Lights 5K & 1-Mile Stroll at Clipper Magazine Stadium on Friday, December 13th, at 10 PM. Dash through a magical display of holiday lights while dressed in your most festive attire for a chance to win exciting prizes.
Why Participate?
Stay Active: Running events are a great way to overcome setbacks, challenge yourself, and celebrate your fitness journey.
Be Festive: Combine your passion for running with the joy of the season!
Support Your Goals: Whether you're recovering from an injury or achieving a personal best, our sports medicine experts are here to keep you on track.
Take the next step toward staying healthy, fit, and injury-free. Email Marco at mserour@lancasterstormers.com for questions, or scan the QR code on the event flyer to sign up today!
Have questions as you prepare for your joint replacement surgery? Call our office
