The Difference Between Soreness and Pain: What Every Female Runner Needs to Know
You’re training consistently. You’re pushing your limits. You’re feeling stronger... but then a familiar question hits you mid-run or the morning after: “Is this just normal soreness – or am I injured?”
If you’re a busy woman balancing running with the demands of work, family, and everything else life throws your way, it’s crucial to learn the difference between muscle soreness and actual pain. Why? Because knowing when to rest, push through, or seek support could be the key to long-term consistency and progress – especially if you're training for a race or chasing a new personal best.
In this guide, we’ll break down the difference between soreness and pain, teach you how to tune into your body’s signals, and give you recovery strategies that work for you – the real, messy, brilliant woman juggling it all.
Why This Matters – Especially for Female Endurance Athletes
Let’s be honest – women are often praised for their ability to “push through the pain.” But that mindset can sometimes backfire. Many of the women I coach come to Pretty Strong Coaching after months (or years) of ignoring their bodies, thinking what they were feeling was “normal.”
Here’s what I want you to know: soreness is a natural part of adaptation, but pain is your body’s red flag. And learning to distinguish the two is a powerful part of becoming a stronger, more self-aware runner.
Understanding Normal Muscle Soreness
Muscle soreness is something all runners experience – from beginners to Ironman finishers. It’s a sign that your muscles are being challenged in a new or more intense way.
What Causes Soreness?
This type of discomfort is usually DOMS – Delayed Onset Muscle Soreness – and typically shows up 24–48 hours after a tough session like:
A long run that pushed your distance
Hill reps or speed intervals
A strength session targeting new muscle groups
Returning to training after time off
Common Signs of Soreness:
Dull ache or tightness in large muscle groups (quads, hamstrings, glutes, calves)
Stiffness when walking down stairs or getting out of bed
Discomfort that eases with light movement or mobility
Lasts a few days and improves with rest or active recovery
Pretty Strong Tip: DOMS isn’t a sign you’re doing something wrong – but it’s also not the goal. You don’t have to feel wrecked to be getting fitter.
When Soreness Becomes Pain: Red Flags to Watch For
Pain is a different beast. It often presents as sharp, stabbing, or persistent discomfort that gets worse over time – and it can signal an underlying issue like a strain, inflammation, or injury.
Signs It Might Be Pain (Not Soreness):
Sharp or localised pain (not a dull ache)
Pain that lingers more than 3–5 days with no improvement
Pain that worsens when you run or walk
Swelling, bruising, or tenderness to the touch
Discomfort that changes your running gait or posture
Pain that shows up before your run even starts
🚩 If you’re changing the way you move to “protect” the area, stop. This compensation often leads to new injuries elsewhere in the body.
Common Injury Areas in Female Runners
While every athlete is different, I see the following hotspots time and again in the Pretty Strong Coaching community:
Knees: Often from overstriding, weak glutes, or poor single-leg strength
Shins: Can be linked to increased mileage or improper footwear
Feet (Plantar Fasciitis): Especially common in runners with tight calves or poor foot mechanics
Hips & Glutes: Frequently under-activated in postpartum runners or desk-bound professionals
Pelvic Floor: If you’ve had a baby – even years ago – your pelvic health matters. Leaking, pressure, or pain during or after running is not “just part of it” and should be addressed
How to Tell the Difference (Even If You’re New to Running)
Here’s a simple checklist to help you tune into your body:
Is it a dull ache in both legs that gets better with movement? Soreness
Is it sharp or only on one side? Pain
Did it start after a new type of workout or longer-than-usual run? Soreness
Is it getting worse with each run or showing up before you start? Pain
Does it go away with stretching, massage, or a rest day? Soreness
Does it make you limp or change your stride? Pain
When in doubt – rest and assess. One day off now is better than six weeks off later.
What to Do When You’re Sore
Muscle soreness means your body is adapting – now you need to support it.
Recovery Tools That Actually Help:
Foam Rolling: Target large muscle groups gently (no need to cry on the roller!)
Mobility Work: Yoga, dynamic stretching, or a quick follow-along routine can ease stiffness
Walk or Cycle: Low-impact movement helps flush out soreness
Magnesium: Epsom salt baths or magnesium-rich foods (like spinach, dark chocolate, pumpkin seeds)
Protein & Carbs Post-Run: Fuelling recovery is non-negotiable – especially for female athletes
Sleep: Still the most underrated recovery tool of all
What to Do If You Suspect Pain or Injury
Pain is your body’s way of saying something’s off. Listen early and you’ll recover faster.
Start With:
Rest: Take 2–3 days off and monitor how it responds
Ice (for swelling) or Heat (for tightness): Use based on the type of discomfort
Gentle Movement: If walking is pain-free, keep moving but avoid impact
Seek Support: A physio, women’s health specialist, or coach can help guide next steps
At Pretty Strong Coaching, we don’t believe in “pushing through” for the sake of it. We’d rather you recover well and come back stronger – not burnt out or sidelined.
How Hormones & Life Load Affect Recovery
Here’s something often overlooked in generic training advice: your body isn’t a machine – it’s influenced by your cycle, stress, sleep, and life.
Follicular Phase: Recovery might feel faster. You can handle more intensity.
Luteal Phase: You may need more carbs, rest, and gentler sessions.
Busy Mum Week? Soreness might hit harder because your sleep and stress are off.
High-Workload Day? Even a light run might feel harder than usual.
Listen to your whole life, not just your Strava.
When It’s Time to Adjust Your Plan
You don’t earn extra points for pushing through an injury. At Pretty Strong Coaching, we believe a flexible plan is a successful one.
Here’s when we suggest adjusting your plan:
You’re sore for more than 5 days without relief
You’re skipping runs out of fear of pain
You feel exhausted and irritable – not energised
Your motivation drops because you’re constantly hurting
You’re popping ibuprofen just to get through runs
Pain is not a rite of passage. It’s a sign your body needs help – not punishment.
Final Thoughts: Progress Comes from Consistency – Not Perfection
The women who stay in the game the longest aren’t the ones who never get sore or injured – they’re the ones who learn to respond quickly, kindly, and intelligently to their bodies.
If you’re unsure whether what you’re feeling is “normal” or not – you’re not alone. That’s exactly what coaching is for.
At Pretty Strong Coaching, we help you train smarter, recover better, and stay consistent – without ignoring your body’s signals.
Ready to Stop Guessing and Start Feeling Strong?
Whether you're coming back from a niggle or want to finally break the cycle of boom-and-bust training, Pretty Strong Coaching offers personalised, flexible coaching built around your real life. No guilt. No burnout. Just sustainable progress.
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