How To Make Your Legs Stop Hurting After Running

Running is a fantastic way to stay fit and healthy, but sometimes those post-run leg pains can really dampen the experience. As someone who is an avid runner myself, I’ve experienced my fair share of sore legs after a long run. But fear not, because I’m here to share some tips and tricks on how to make your legs stop hurting after running.

1. Warm up and cool down properly

One of the most important things you can do to prevent leg pain is to warm up before your run and cool down afterwards. This helps to prepare your muscles for the workout and prevent any sudden shocks to the system. Before you start running, spend a few minutes doing some dynamic stretches to loosen up your muscles. After your run, don’t forget to stretch and do some light exercises to cool down.

2. Gradually increase your mileage

If you’re just starting out or getting back into running after a break, it’s crucial to build up your mileage gradually. Increasing your distance too quickly can put a lot of stress on your leg muscles, leading to pain and potential injuries. Start with shorter runs and slowly increase your distance over time to give your legs a chance to adapt.

3. Invest in proper running shoes

Having the right gear, especially running shoes, can make a world of difference when it comes to preventing leg pain. Visit a reputable running store and get fitted for a pair of shoes that suit your running style and foot shape. The right shoes will provide proper cushioning and support, reducing the strain on your legs.

4. Cross-train and strengthen your legs

While running is great for cardiovascular fitness, it’s important to also incorporate other exercises into your routine to strengthen your legs and prevent imbalances. Consider adding strength training exercises such as squats, lunges, and calf raises to your workout regimen. Cross-training activities like cycling or swimming can also help to give your legs a break from the impact of running.

5. Take rest days and listen to your body

Rest days are just as important as training days. Your body needs time to recover and repair itself, so make sure to schedule regular rest days into your training plan. If your legs are feeling particularly sore, it’s okay to take an extra day off to allow for proper recovery. Remember, it’s better to take a day off now than to risk a more serious injury.

6. Ice and elevate

If your legs are feeling particularly achy after a run, try icing the affected areas. Wrap an ice pack or a bag of frozen peas in a towel and apply it to your legs for about 15-20 minutes. This can help to reduce inflammation and numb the pain. Additionally, elevating your legs above your heart level can also help to relieve any swelling and promote better circulation.


With these tips in mind, you can make your post-run leg pains a thing of the past. Remember to warm up and cool down properly, gradually increase your mileage, invest in proper running shoes, cross-train and strengthen your legs, take rest days, and use ice and elevation when needed. By taking these steps, you’ll be able to run pain-free and enjoy the many benefits of this wonderful sport.