415: Injuries Are Not Normal — Let’s Stop Normalizing Pain in Running

Running is so much more than exercise. It’s our stress relief, our clarity, our confidence boost — a huge part of how we take care of ourselves. But for too long, the running world has glorified pain as a necessary part of the journey.

Let’s be clear: pain and injury are common, but they are NOT normal — and they’re definitely not badges of honor. You don’t earn extra credit for pushing through pain. You deserve to run in a strong, healthy, and pain-free body. And that’s exactly what we’re here to talk about.

The Myth of “No Pain, No Gain”

That old phrase, “no pain, no gain”? It’s one of the most harmful mindsets out there — and unfortunately, it's everywhere in fitness culture. It leads runners to believe that hurting is a sign of strength or progress.

But pain is not a measure of effort — it’s your body’s way of waving a red flag. It’s telling you that something is off: that a system is overloaded, that tissues are under-recovered, or that your body needs something it’s not getting. Ignoring those signs doesn’t make you tough — it makes you more likely to get injured and sidelined.

If you want to run for life, this is a mindset you must leave behind.

Common Causes of Running Injuries (And What To Do Instead)

1. Muscle Weakness and Imbalances

Weak glutes, hips, and core muscles are some of the most common culprits behind running injuries — especially for runners over 40. Hormonal shifts, long hours at a desk, and neglecting strength training all contribute to these imbalances.

Coach tip: Targeted strength training 2–3 times per week, especially single-leg and core work, can make a huge difference in how your body handles mileage.

2. Doing Too Much, Too Soon

Motivation is great — but it can get us into trouble fast. Big jumps in mileage or speed without proper adaptation is one of the quickest ways to end up injured.

Coach tip: Gradual progress beats all-out effort. Small, consistent increases build real strength — and keep you running longer.

3. Skipping Recovery

Your body doesn’t get stronger during your runs — it gets stronger when you rest. If you’re not giving your body time to recover, it never gets the chance to adapt. Training breaks your body down, and recovery is when your body rebuilds and gets stronger. If you’re skipping rest and recovery, you’re on a sure path to injury.

Coach tip: Rest is not lazy. Sleep is training. Recovery is what transforms your work into results. Get at least 7-8 hours of sleep every night. In fact, new research shows that women over 40 may need even more sleep (up to 9-10 hours) to adequately recover.

4. Underfueling

If you’re not giving your body enough fuel — especially carbs and protein — it won’t have what it needs to recover, build muscle, or perform. This is a huge issue we see in midlife runners that want to lose weight. When that pesky belly weight starts to accumulate, one of the first things that women do is start dieting and restricting their food. Overtraining and underfueling combined is a sure recipe for injury.

Coach tip: Eat like an athlete. Prioritize real, nourishing meals that support your body, including adequate amounts of protein to help your body rebuild and carbs to help fuel your activities. 

5. Chronic Stress and Lack of Sleep

You can be doing everything right on paper, but if your nervous system is overwhelmed and your body isn’t rested, injury risk skyrockets.

Coach tip: Stress is cumulative. If life stress is high, scale back your training. Honor where you are. Your body is always listening.

What Actually Keeps Runners Strong and Injury-Free

Here’s what we teach our Real Life Runners — because it works.

✅ Strength Training (done right!)
Prioritize compound, functional movements that improve joint stability and support your stride. Think: squats, deadlifts, planks, and more. Also crucial for runners: single-leg work, core activation, and mobility. You have to be able to move and stabilize well to avoid injury.

✅ Personalized, Progressive Running Plans
Cookie-cutter plans don’t know your body, your life, or your goals. A good plan adapts with you — not the other way around.

✅ Recovery is Non-Negotiable
Strategic rest days, deload weeks, and cross-training are essential for long-term progress and joint health. You should not be running everyday. Planned pull backs are necessary to move forward — and if you don’t plan them, often they will be forced on you by your body.

✅ Fueling for Performance
Carbs are not the enemy. Protein is not optional. Running on empty leads to injury and burnout, not breakthroughs. 

✅ Listening to Your Body
Watches and data are tools — but you are the expert of your body. Learn to tune in. Adjust when needed. Let go of arbitrary paces and distances. Honor how you feel.

Reframing Your Running Journey

You weren’t meant to live in a cycle of run, break, repeat.

Running should make you feel strong, confident, and alive — not broken, defeated, or in pain. When we let go of the “push harder” mentality and shift to “train intentionally,” we unlock the kind of progress that lasts for decades, not just one race season.

You don’t have to do this alone. If you’re ready to stop guessing and start thriving, we’d love to support you. Our Real Life Runners Team is built around you — your life, your body, and your goals.

Click here to check out the Team

Because running strong and pain-free isn’t a dream. It’s the new normal you deserve.

Let’s run with intention. Let’s run longer. And let’s run with joy!