Learn to distinguish normal soreness from injury warning signs

What to Do

Use a simple framework: run through mild muscle soreness (3/10 or less) that warms up and decreases during the run. Stop immediately for sharp pain, pain that worsens as you run, pain that causes limping, joint swelling, or any pain rated 5/10 or above.

Why It Works

Beginners often either push through genuine injury signals (causing weeks of downtime) or stop at normal muscle adaptation soreness (losing momentum). Learning to tell the difference keeps you running consistently while avoiding preventable injuries. General muscle stiffness in the first 5-10 minutes that resolves is normal. Pain that persists or worsens the day after running is not.

Tips

• Bilateral soreness (both legs equally) is usually normal adaptation
• Unilateral pain (one side only) is more concerning and warrants caution
• If you have to alter your gait to avoid pain, stop running immediately
• When in doubt, take 2-3 rest days — a few days off now prevents weeks off later