Soreness vs. Injury: How Runners Can Tell the Difference

Is Your Running Pain Normal or a Sign of Injury?

Soreness after a tough run or workout is a familiar part of training. But what happens when that soreness lingers, sharpens, or starts affecting how you move? One of the most important skills every runner needs is learning how to tell the difference between normal muscle soreness and pain that signals an injury.

Pain Is a Normal Part of Running, But Not All Pain Means Injury

Pain is complex. It is not always a perfect reflection of tissue damage. Your brain processes pain based on sensory input, past experiences, emotions, and even stress levels. Sometimes you can feel a lot of pain with very little tissue damage. Other times, you might barely feel anything despite a more serious issue. The key is learning how to interpret your body’s signals.

What Is DOMS (Delayed Onset Muscle Soreness)?

DOMS stands for Delayed Onset Muscle Soreness, and it is that familiar next-day ache many runners experience. DOMS typically shows up 24 to 72 hours after a workout, especially if you did something new, intense, or involving eccentric loading (like downhill running or strength work).

DOMS is caused by microscopic damage to muscle fibers and connective tissue, which triggers a short-term inflammatory response. Symptoms of DOMS include:

• Achy, stiff, or tender muscles

• Weakness or heaviness in the legs

• Symmetrical soreness (both legs, both quads, etc.)

• Pain that appears after the workout, not during

• Gradual improvement with time and light movement

In most cases, DOMS resolves on its own within a few days. In fact, gentle movement often speeds up recovery. According to a 2024 review published in the German Journal of Sports Medicine, DOMS is a normal part of muscle adaptation, not a true injury (Schroeter et al., 2024).

How Injury Pain Is Different from Normal Soreness

Injury pain behaves differently than typical muscle soreness. It is often sharper, more persistent, and more localized. You might feel it come on suddenly during a run or gradually build over several days. Signs of injury pain include:

• Sharp, stabbing, or burning sensations

• Pain on one side of the body

• Pain that disrupts sleep or daily movement

• Swelling, bruising, or instability

• Altered movement patterns, like limping or compensating

A 2023 study in PLOS ONE described a “Running Injury Continuum,” showing how many runners tolerate low-level injuries for too long, which delays recovery and increases the risk of more serious problems (Lacey et al., 2023).

Red Flags Runners Should Watch For

Here are key differences that can help you recognize injury pain:

• Timing: DOMS appears after exercise and peaks within 24 to 72 hours. Injury pain may start during a run or worsen afterward.

• Pattern: DOMS improves with time and gentle movement. Injury pain lingers, worsens, or becomes more sensitive.

• Movement Quality: If you are limping, shifting your stride, or avoiding certain movements, your body is compensating for injury.

• Functional Impact: Pain that affects sleep, stairs, or daily activities needs attention.

When to Modify Training or See a Professional

You do not need to panic at the first sign of discomfort. But a smart runner knows when to back off. Use this general rule: if pain lasts more than 3 to 4 days, worsens with activity, affects your sleep, or changes your running form, modify your training and consider seeing a qualified healthcare provider. Early intervention can often prevent a minor issue from becoming a more serious injury.

The Bottom Line: Listen to Your Body for Long-Term Running Health

Not all pain is a problem, but some pain is your body’s way of asking for help. Learning how to recognize the difference between soreness and injury is one of the most valuable skills for staying consistent with your training.

Listen to your body. Trust your instincts. Do not hesitate to get professional advice when needed. The goal is not just to run, but to keep running well for years to come.

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Further Reading

• Schroeter, S., et al. (2024). Update on DOMS: From Mechanisms to Management. Dtsch Z Sportmed, 75:189–94.

• Lacey, A. et al. (2023). The Running Injury Continuum: An Athlete-Centered Approach to Classification. PLOS ONE.

• Proske, U., & Morgan, D.L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol, 537(Pt 2), 333–35.

• Wilke, J., & Behringer, M. (2022). Is post-exercise soreness a valid indicator of muscle damage? Int J Sports Physiol Perform.

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