Cramps, & Shin Splints: What to Do When Running Hurts

Running is one of the best ways to improve heart health, build endurance, and reduce stress — but pain during a run can quickly turn motivation into frustration. While some discomfort can come from pushing your body, certain pains should never be ignored. Understanding the difference can help you stay safe and recover faster.

Muscle Cramps

Muscle cramps often strike suddenly, especially in the calves, feet, or thighs. They can be caused by dehydration, overuse, poor stretching, or low electrolyte levels.

What to Do:

• Slow down or stop running

• Gently stretch and massage the affected muscle

• Drink water and replenish electrolytes

• Warm up properly before workouts

• Increase potassium- and magnesium-rich foods like bananas, spinach, and nuts

Shin Splints

Shin splints cause pain along the front or inside of the lower leg and are common in runners who increase mileage too quickly or wear improper shoes.

What to Do:

• Rest and avoid high-impact activity temporarily

• Apply ice for 15–20 minutes several times daily

• Wear supportive running shoes

• Gradually increase training intensity

• Strengthen calves and lower leg muscles

Ignoring shin splints can lead to stress fractures, so persistent pain should be evaluated by a healthcare professional.

Listen to Your Body

Pain is your body’s way of asking for attention. Rest, recovery, hydration, proper nutrition, and gradual training progression are essential for preventing injury and staying consistent with your fitness goals.

Running should challenge you — not harm you. Learning when to push forward and when to pause is part of building long-term strength and endurance.