When Will My Legs Stop Hurting From Running

As an avid runner, I understand the frustration of dealing with sore legs after a run. It’s a common issue that many runners face, especially when starting a new running routine or increasing the intensity of their workouts. So, when will our legs stop hurting from running? Let’s dive into the details.

Understanding Muscle Soreness

First and foremost, it’s essential to understand that muscle soreness after running, also known as delayed onset muscle soreness (DOMS), is a natural part of the process. When we engage in strenuous physical activity, such as running, it causes microscopic damage to our muscle fibers. This damage, though beneficial for muscle growth and strength, can lead to soreness and discomfort.

Factors Affecting Recovery

Several factors can influence how long it takes for our legs to stop hurting after running. These factors include our individual fitness levels, the intensity and duration of the run, our running form, and our recovery methods.

Recovery Time

For most runners, mild to moderate muscle soreness typically peaks 24 to 72 hours after the run and gradually subsides thereafter. However, the exact timeframe for recovery varies from person to person. Those who are new to running or have recently increased their training intensity may experience soreness for a longer duration compared to seasoned runners.

Preventing and Alleviating Soreness

To help reduce muscle soreness and speed up recovery, it’s crucial to incorporate proper warm-ups and cool-downs into our running routine. Additionally, stretching, foam rolling, and cross-training can aid in alleviating soreness and promoting muscle recovery.

Listening to Your Body

Understanding our body’s signals is key. It’s important to distinguish between normal post-run fatigue and potential injury. If the pain feels more severe or localized, it’s essential to consult a healthcare professional to rule out any underlying issues.


So, when will your legs stop hurting from running? While there’s no one-size-fits-all answer, being mindful of your body, incorporating proper recovery techniques, and gradually building your running routine can help minimize soreness over time. Embracing the journey of becoming a better runner includes acknowledging and navigating through the discomfort, knowing that with persistence and smart training, the soreness will diminish, and the joy of running will prevail.