No matter how experienced a runner you are, short-term mild-to-moderate pain is often inevitable, especially when clocking up serious mileage – with anything from tight muscles and DOMS to blisters and shin splints causing runners to reconsider heading out (it's why most experts unanimously agree that starting small and exercising in moderation is key).
Huawei GT 4: the smart watch to know Amy Buckler-Smith, who has completed marathons in New Zealand, England, Dubai, San Francisco and even The North Pole, how she manages pain during training to help you stay on top form.
Mission Marathon Training Plan: sub-3:30 hours
‘Mission Marathon Training Plan: sub-3 hours physically tough (which is normal) or being related to an injury,’ Amy says. ‘If it’s the latter, it’s important to stop and change what you’re doing – you have to listen to those niggles and be honest with yourself, since you’re the only person who knows what’s going on. Pushing on through when you shouldn’t only means you’re likely to injure yourself. I’ve walked home from runs feeling disheartened, but cutting one run short is better than being out for months while you recover.’
Accept that (temporary) pain is often inevitable
‘Everyone’s different but, for me, running is generally painful!’ Amy admits, and this is common among runners who clock a lot of mileage. ‘I’ve experienced severe bunion pain while running, for example, along with serious blisters and general aches, twinges and fatigue – but there’s also the mental pain. I’ve found that coping lies in acceptance – accept it will get painful at times but know that’s normal for everyone. People say running doesn’t get easier, you just get faster – I’m not sure that’s always the case but I agree with the sentiment.’ Feet playing up? A GP or podiatrist is best-placed to advise on ways to help ease symptoms, or Under Armour Infinite Elite: Inside our testing (like insoles, toe spacers and toe supports, for example).
Preparation is key
Amy cites a great playlist as one of her essentials. ‘When I trained in the North Pole, I ran without music and I really noticed how much harder it was,’ she says. Whatever your preferred playlist though, consider your safety, too - particularly if running alone. Can you still hear what's happening around you with earphones in? Ensuring you're alert and vigilant is (sadly, in 2022) key.
‘Thinking about what you’ll need ahead of runs – even short ones –really helps,' adds Amy. ‘For example, if I’m running more than 5k, I always carry water – I don’t necessarily need it but it stops me using the excuse of stopping for a drink,’ she explains, although for others water is key, so if you do need to stop, make sure you take the time to do so. ‘Because of a recent bunion operation, I did the London Marathon on crutches (not something I'd recommend!) which meant the balls of my feet were in agony by the end. Compeed plasters saved me, so I always carry them now. I've also worn a knee support – they’re great for short-term support. During the San Francisco marathon I also learned that if shorts are chafing, applying roll-on deodorant to the skin between the thighs can help – and never wear new shorts for a long run!’
Ice baths are a game changer
‘I first discovered ice baths in San Francisco – I’d read about them but the idea sounded like a lot of effort,’ says Amy. ‘On my last training run before the marathon, I was staying in a hotel that had ice machines on each floor, so I figured I’d try it. The difference the next day was incredible, you’d have never known I’d run 24 miles! Now I have them whenever I’ve done a long training run – I feel great afterwards and not as stiff the next day. I’d really recommend it, especially if you are a regular runner like me.’ Not everyone has access to an ice bath, but if you need some cooling relief for aching muscles, you may want to consider trying a Freeze Gel instead – it’s a more convenient, portable solution.
Thinking about what youll need ahead of runs even short ones
‘I’m lucky not to have had any major running injuries but I think stretching after every run – and my background as a gymnast – really helps,’ Amy concludes. ‘It doesn’t need to be major stretching, just taking at least five minutes after each run to stretch out tight muscles means I find I rarely feel pain or discomfort when running and it can help prevent injury.’
'Knowing what works for you comes with experience, so don’t worry if something everyone raves about isn’t your bag. And if at all unsure, seek expert advice – particularly if you’re experiencing sudden pain or discomfort, it’s just not worth the risk of injuries developing.’
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