Beginners: Why Running Hurts So Much?

The number of people who begins to run is growing; the rise of people running is a beautiful reality.

New runners begins with a great desire, a lot of anxiety and generally with certain ignorance.

One of the questions we often get from new runners is why running hurts every part of my body? We tell you some of the possible reasons.


One of the typical questions a new runner asks is “how fast I have to run?”  The answer is simple, do not worry about your speed (or rather, do not worry about running fast).

Your firsts workouts should be at a very low intensity (must be a slow pace). Running fast it is prohibited for a beginner runner .

We know that you are just beginning and you have no idea what is fast and slow. To simplify things, we cans say that there is no universal fast or slow pace. Each runner has his running pace and while for some runners a certain pace is fast, for others it is slow.

For example, for an elite runner, the running pace of a recovery workout may be 4 minutes per km (or less), while for a beginner runner a recovery pace could be around the 7 or 8 minutes.

For a beginner, the best way to know if they are running fast is listening to his body and feelings.

An easy way to know this is the “singing test“. If you can sing a song while running, you are doing it at the right pace.

Running slower will help you to run longer and enjoy more your firsts workouts.  Run very fast can be one of the reasons why it hurts when you run.

Running Slow, the Best Strategy for 13.1 and 26.2 Miles Runners


As we stated at the beginning of the article, the novice runner is usually very anxious: he wants to run more kilometers and longer.

One of the reasons why it hurts especially when you run, is because you are running longer than you should.

Here the problem is even more difficult than in the previous point, since it is very difficult to know with absolute precision how long you can run without injure yourself.

However, the solution is not so difficult: it is better to start small  and then go increasing the time and distance gradually.

One aspect worth noting at this point, is that a beginner runner doesnt need to run the entire workout.Walking is a valid alternative and a recommended one.

Combine intervals jogging and walking is a perfect way to get started safely.

Another sign that the duration of your workouts is correct, is the day after. If your body is very hurt / tired the next day, you’ve probably run more miles or faster miles than you should.

After all, the sign of your body is clear: if it hurts while running, it is because you are doing something wrong. Running more may be the cause.


Most beginners do not care about the way they run, there are a lot of things that tend to worry more (such as speed and distance running).

However, the way you move and run (your running technique) is an essential aspect of any runner who wants to move safely and efficiently.

Although there is no a unique running technique (each runner has their unique patterns of movement), there are certain tips that are beneficial for most runners.

Drills To Improve Your Running Technique And To Warm Up


The fourth big reason why it hurts when you run is that you’re running too often.

We said it before, beginners are often anxious runners. They think they can go from “never running” to “run every day”.

While it is easy for your head to make the change, for your body is not. Your body needs time and stimulus to produce a number of essential adaptations. 

In addition, you need time to recover from the stress from running. Although it may seem insignificant, running 10 minutes for a person who has never played any sports in his life, it means a significant stress.

Allow your body to rest and recover. Do not run every day if you’re just starting

[wc_box color=”primary” text_align=”left”]


These four points are only four possible reasons why it hurts when you run. Obviously, an injury or physical issues, can also be causes. Pay attention to each of the signals of your body.


flickr photo by Alan Light shared under a Creative Commons (BY) license