Is Pain After a Race Normal?

Something that I really wish for the running community is that we stop normalizing pain as a medal of honor.

We’re in the middle of marathon season, so you and your running friends might be celebrating your new medals after traveling to races. You might be seeing photos of medals all over your social media and Strava.

Probably, you’re also seeing mentions of pain too.
“That race really beat me up!!”
“I was limping down the stairs for days after, but hey, that’s marathoning!”

Just… no. Can we not do this anymore?

If you’ve recently crossed the finish line of a half or full marathon, then congrats! Whether your race went exactly how you hoped or you’re still feeling the aftermath, now’s the time to step back and reassess.

I’m here to tell you what’s normal to feel and what’s not.

What’s Normal Post-Race Pain (and What Isn’t)

Some soreness and fatigue after a race are completely normal. Your muscles, joints, and connective tissues are recovering from the effort of race day and the months of training you put in prior. That fatigue can last for several days, and it’s not uncommon for general fatigue to last up to a few weeks afterward.

Typical “normal” post-race pain includes:

• Generalized muscle soreness in the quads, calves, or glutes

• Mild joint stiffness that improves with gentle movement

• Fatigue or heaviness that gradually fades over the first week but may be present in the first few runs

What’s not normal is pain that:

• Is sharp, localized, or progressively worsening

• Lingers beyond two weeks

• Shows up only on one side or with specific movements

• Changes your gait or causes you to limp, or makes it difficult to sleep

If that sounds like you, then your body is signaling that this is not normal post-race soreness. There’s a tissue overload or irritation that needs attention. So keep reading for what to do!

Step 1: Identify the Pattern of Pain

If you’ve taken a few days off and still have pain when you try to run again, it’s time to look for patterns. Below are all the questions I would need to know as a rehab professional and run coach to help guide you on the next steps!

Ask yourself:

• When during the run does it start? (Immediately? Midway? Near the end?)

• Does it linger after the run, or fade once you stop? What is the intensity level of your pain?

• Do you feel it during everyday activities like stairs, squats, or walking?

The clearer you can be about when and how it hurts, the faster you can get to the root of the issue.

Step 2: Don’t Just Rest It!!

Once you know what’s going on, it’s time to address it, not just rest it. Don’t panic and do every strength exercise you can find on Instagram. The key is specific, consistent work.

Choose 3 or 4 specific exercises to address it. They should target the area without making the pain worse. You should even feel a little better after the exercises are done.

Usually, I like to pick:

• One Mobility Exercise: a stretch or gentle warm-up type of exercise to get the area warm and loosened up

• One Strength Exercise: a gentle exercise specific to the muscle group or area involved

• One Stability Exercise: a balance-style exercise, usually on a single leg

For example, if someone is having pain on the outer hip after their race, I’d initially suggest the following:

• Mobility: Hip Windshield Wipers – 2 x 20 reps

• Gentle Strength: Sidelying Leg Lifts – 3 x 10–15 reps, depending on pain level

• Stability: Single-Leg Romanian Deadlifts – 2 x 12–15 reps, depending on balance level

You can see it’s really key to understand where the pain is coming from and target that area, not throw random exercises at it and hope something sticks.

This is where a lot of skill and experience come in when dealing with running injuries. So if you’re having pain that concerns you and you’d like to finally figure out how to deal with it the effective way, you’d do well in my Return to Run Program:

The Return to Run Program

✅ 1-2 Zoom Calls Each Month
We’ll check in regularly to discuss progress, adjust your training, and troubleshoot issues in real time.

✅ Comprehensive Movement Screen
I’ll assess your strength, mobility, and control to identify what’s holding you back and why your pain is showing up.

✅ Virtual Running Form Analysis
You’ll send in short running clips (super easy from your phone), and I’ll analyze your form to find mechanical contributors to pain.

✅ Personalized Strength Program
A targeted plan that focuses on your most pressing weakness areas.

✅ Progressive Run Training
A custom running plan that builds your mileage safely and strategically, based on your current tolerance.

✅ Unlimited Text and Email Access
You’ll have ongoing support between sessions to help troubleshoot and adjust the plan as needed so you recover faster.

Click here to book a Discovery Call so we can get started.

Step 4: Stick to a Walk/Run Routine

It’s tempting to jump back to your pre-race mileage, especially if your energy returns. But the first few runs back should be short, easy, and low pressure.

Try this guideline:

• Limit runs to about 3 miles or 30 minutes

• If your pain level is 2/10 or higher, use a walk/run approach

• Keep the pace comfortable and conversational

• Don’t increase distance until you’ve had two consecutive pain-free runs

Remember: you’ll come back faster in the long run if you stay smart up front. This phase isn’t about regaining speed or mileage—it’s about teaching your body how to tolerate load again. Doing too much too soon is how runners end up with long-term pain instead of a smooth comeback.

If your pain hasn’t improved after a couple of weeks, or if you’ve been trying to “ease back in” but still feel something off every run, then it’s time for some additional guidance, so check out my Return to Run Program.

It’s designed specifically for runners in this in-between phase when you’re not injured enough for traditional physical therapy but not ready to jump back into full training either.

Final Thought

Post-race pain shouldn’t be a given when it comes to marathoning. The longer you let it linger after your race, the longer it takes to get back to feeling normal and pain-free. Addressing pain early helps you recover faster before it becomes a long-term issue.

Share Your Wins!

One thing I love about fall marathon season is seeing progress from past clients! If we’ve worked together before and you’ve recently completed an event, please reply to this email. I’d love to cheer you on!

Questions about this topic? Reply to this email and we can talk more about it. 

 ➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.

👟 Unsure how to balance it all? Reach out to me for 1:1 Run Coaching for your half, full or ultramarathon! We talk about nutrition, race, and training plan strategies that'll work for YOU and YOUR goals. 

❤️‍🩹 Currently dealing with an injury?: Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach. 

✉️ Share with a running friend who you want to help stay injury-free this season!