Every runner eventually asks the same question: Is this normal soreness… or the start of an injury?

Knowing the difference is one of the most important skills you can develop as a runner. In fact, research shows that over half of runners experience an injury within a year. The ability to interpret your body’s signals isn’t just helpful; it’s essential for long-term performance and longevity.

This guide will help you understand the difference between soreness and pain, recognize common running injuries, and confidently decide when to run, when to scale back, and when to seek help.