3 Simple Ways You Can Reduce Running Pain (Without Stopping Running Completely)

Most runners only think about pain when it gets bad enough to stop them from running.

Very often, you can reduce running pain and still keep running by changing:

• how you run
• how much you run
• where and in what shoes you run

In this article we will look at three simple levers:

1. Increase cadence (shorten your stride)
2. Adjust your training load
3. Change surface, footwear and a few simple technique cues

You do not need to change everything at once. Even one change, done steadily for a few weeks, can help a lot with running pain.

→ Click here to learn more about running injuries

---

1. Increase Cadence: Shorter Steps, Less Load

First, a clear definition.

Cadence means how many steps you take in one minute when you run.

For example, if you take 160 steps in one minute, your cadence is 160 steps per minute.

When you slightly increase your cadence with 5–10% increase (about 168–176):

• you take shorter steps
• your foot lands closer under your body
• there is less impact and less “braking” with each step

This can reduce stress on:

• the front of the knee (kneecap / patellofemoral joint)
• the IT band, which may lead to ITB syndrome
• the hip
• sometimes the shin and calf

Studies on stride frequency show that when runners increase stride rate and shorten their stride:

• the body moves up and down less
• forces from the ground go down
• the hip, knee and ankle absorb less energy with each step

Other work on step rate shows a similar pattern: when runners increase step rate by a small amount, joint loading at the ankle, knee and hip usually goes down or stays the same. When they decrease step rate, joint loading tends to go up and increase risk of running pain.

In simple terms: a small increase in cadence is a low-risk way to take stress off sore joints and reduce running pain.

How much should you change your cadence?

You do not need to aim for “180” or any other magic number.

Do this instead:

1. Find your normal cadence
   On an easy run:
   • count how many times one foot hits the ground in 30 seconds and double that number, or
   • check the cadence value on your watch or app if it shows it
2. Increase your cadence by about 5–10%, not more at first.

Example:

• Normal cadence: 160 steps per minute
• 5–10% increase: about 168–176 steps per minute

That small change is usually enough.

How to practice a higher cadence

Pick a short, easy run of about 10–20 minutes.

• Use a metronome app or your watch and set it just above your normal cadence.
• Think “quick, light steps”, not “run faster”.
• Your running speed can stay the same; you are just taking shorter steps.

You can start with:

• 1–2 minutes at the higher cadence
• 1–2 minutes at your normal cadence

Repeat that a few times in one run. Over a few weeks, slowly increase the time you spend at the new cadence.

Key idea: make small, gradual changes. A big jump in cadence can feel strange and may cause new aches.

→ Click here to learn more about your risk of developing a running injury

2. Adjust Training Load: Calm Irritated Tissues

Now some clear definitions, in simple language.

Training load means how much stress your body gets from your running.

External load is the “outside” part:

• how far you run
• how fast you run
• how often you run

Internal load is the “inside” part:

• how hard the run feels to you
• how tired your legs and lungs feel
• how much stress your tissues are under

A 2020 paper on training load in runners explained that weekly distance (for example “40 km per week”) is a poor guide on its own. It does not tell you how hard those kilometres were, what pace you ran, or how your body felt.

The authors suggest using simple tools like “session RPE × minutes” (how hard the session felt multiplied by how long it was) to measure real training stress, not just how far you ran.

In simple terms: it is not just how far you run. It is how far, how hard, and how often on your current body.

When pain builds up slowly, it is usually because one or more of these changed too quickly.

The three main “knobs” you can turn are:

• Volume – how far or how long you run each week
• Intensity – how much fast running, hills or racing you do
• Frequency – how many days per week you run

The mistake many runners make is changing all three at once.

It is better to change one, maybe two, for one or two weeks and watch how your body reacts.

Common load mistakes

• doubling weekly distance in one jump
• adding intervals, hills and a long run in the same week
• going from three days a week to six or seven days a week

These are classic “too much, too soon” situations.

How to reduce load without stopping completely

Use a simple pain scale from 0 to 10:

• 0 = no pain
• 10 = worst pain you can imagine

Then use this as a guide.

Mild running pain
1–3 out of 10, and gone within 24 hours

• Reduce weekly distance by about 15–20%.
• Keep the easy runs.
• Cut back on or temporarily remove hard sessions (intervals, hills, races).

Moderate running pain
4–6 out of 10, and still there the next day

• Reduce weekly distance by about 30%.
• Remove at least one hard session and replace it with:
  • an easy run, or
  • cross-training such as cycling, elliptical or swimming
• Add one extra rest day or cross-training day.

Severe running pain
7 or more out of 10, limping, or pain at rest

• Stop running.
• Only walk or cross-train if it is comfortable and does not worsen your symptoms.
• Plan a slow return-to-run once pain has settled.

Key idea: you often do not need to stop running completely. You usually need to do less, for a short time, so irritated tissues can calm down.

3. Change Surface, Footwear and Simple Technique Cues

Sometimes running pain is less about how much you run and more about where you run and how the load is spread.

3.1 Surface: where you run

Different surfaces stress different tissues.

Some simple examples:

• Cambered roads (roads that slope down to the side)
  can irritate the IT band, hip and the outside of the knee and cause running pain.
• Downhill running
  increases braking forces and puts more load on knees and quads.
• Very hard or very uneven surfaces
  can flare up shins, ankles and feet.

Large reviews show that about half of runners get injured in a year, and the knee, ankle and lower leg are the most common areas. These reviews also show that both internal factors (like previous injuries and strength) and external factors (like training load, shoes and surface) contribute to injury risk.

Simple changes you can try:

• Use more flat, predictable surfaces for a few weeks (track, flat pavement, smooth paths).
• If your knees or quads are sore, reduce long or steep downhills.
• If you always run on the same side of a cambered road, change sides when it is safe, or choose a route with less camber.

3.2 Footwear: comfort and gradual change

There is no “perfect” shoe that can guarantee no injuries.

A 2020 review on footwear and injuries in recreational runners found:

• there is weak evidence that matching shoe type to foot type (for example strong motion-control shoes for flat feet) prevents injuries
• injury rates have stayed high despite constant new shoe technology
• one useful idea is the “comfort filter”: if the shoe feels good and natural on your foot, it is more likely to be safe for you

In simple words: if the shoe feels right and comfortable when you run, that is a strong sign it is a good choice for you.

Practical shoe rules:

• Choose a shoe that feels comfortable from the start. There should be no sharp rubbing or odd pressure.
• Avoid big, sudden changes in:
  • heel-to-toe drop
  • amount of cushioning
  • stiffness
  • level of motion control or stability
• If you move to a very different shoe, especially a more minimal shoe:
  • start with short runs in the new shoe
  • keep most of your distance in your old shoe for a few weeks
  • slowly shift more distance to the new shoe

If running pain started soon after you changed shoes:

• go back to your previous pair if they are still in good condition
• later, re-introduce the new shoe slowly

3.3 Technique tweaks beyond cadence

Cadence is one part of running form. You do not need a full form “overhaul”.

A 2021 review on gait retraining looked at different ways to change running form, including step rate and simple cues like “run quietly”. It found that targeted gait retraining can change forces at the joints and can help with some injuries, especially patellofemoral pain, when used for the right person rather than for everyone.

Two easy cues you can try:

1. Gentle forward lean from the ankles

• Imagine your body as a straight line from head to heel.
• Lean very slightly forward from the ankles, not by bending at the hips.
• This often helps your foot land closer under your body and reduce running pain.

2. Quiet, soft landings

• Try to run as if you are in a library and do not want to make noise.
• This often reduces harsh impact and heavy heel-slamming.
• You do not need to force a “midfoot strike”; just aim for less noisy, more controlled steps.

Key idea: keep technique changes simple and link them to your symptoms. There is no need to chase “perfect form”.

Putting It All Together: A Short Experiment

If you have a niggle that is not going away, you can try a 7–10 day experiment.

Step 1: choose one or two levers

Option A:

• increase cadence by 5–10%
• reduce weekly distance by 20–30%

Option B:

• keep cadence the same
• reduce weekly distance by 20–30%
• run mainly on flat, predictable surfaces

Option C:

• increase cadence slightly
• keep or slightly reduce distance
• move most runs to flat routes

Step 2: set clear rules for 7–10 days

• run 3–4 days this week, all at easy or steady pace
• cut weekly distance (for example from 40 km to 30 km)
• practice the higher cadence on 2–3 runs
• avoid long downhills and strong camber

After each run, note:

• pain during the run (0–10)
• pain the next morning

Step 3: review

If pain has improved:

• keep the changes that helped
• slowly increase distance again (for example about 10% per week if pain stays low)

If pain is the same or worse:

• do not just push through
• get a proper assessment, as there may be tendon, joint or strength issues that need a specific plan

When You Should Get Help

You should see a physiotherapist or sports doctor if:

• running pain is sharp or severe
• the joint locks, gives way, or swells a lot
• you are limping
• pain is there even at rest or at night
• there is no change after one to two weeks of sensible changes
• you get repeated injuries in the same area

A good assessment will look at:

• the painful area
• strength and control in hips, calves, quads and trunk
• your running technique and training history
• other factors like previous injuries, shoes, surfaces, sleep and stress

→ Click here to learn if running is bad for you.

---

About the Author

Daniel da Cruz is a licensed physiotherapist in Sandton, South Africa who helps runners, athletes, and working professionals recover from injury and build lasting resilience, particularly when it comes to running pain.

With clinical experience in orthopaedic, sports, and musculoskeletal physiotherapy, Daniel combines evidence-based care with modern exercise science to deliver practical, research-driven results.

References

1. Paquette, M. R., Napier, C., Willy, R. W., & Stellingwerff, T. (2020). Moving beyond weekly “distance”: Optimizing quantification of training load in runners. Journal of Orthopaedic & Sports Physical Therapy, 50(10), 564–569. https://doi.org/10.2519/jospt.2020.9533
2. Dempster, J., Dotson, C. O., & Napier, C. (2021). The effectiveness of gait retraining on running kinematics and kinetics: A systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 51(5), 1–44. https://doi.org/10.2519/jospt.2021.9897
3. Malisoux, L., & Theisen, D. (2020). Can the “appropriate” footwear prevent injury in leisure-time running? Evidence versus beliefs. Journal of Athletic Training, 55(12), 1215–1223. https://doi.org/10.4085/1062-6050-523-19
4. Schubert, A. G., Kempf, J., & Heiderscheit, B. C. (2014). Influence of stride frequency and length on running mechanics: A systematic review. Sports Health, 6(3), 210–217. https://doi.org/10.1177/1941738113508544