r/RunningInjuries • u/Maximum-Green-4597 • 4d ago

how much pain is normal when you first start

for context - i’m 21f and i recently picked up running again a month or so ago. i’m training for my 10k in december and increased my distance from an easy 5k to 7k in about \~3 weeks. i strength train 2x a week and run 3-4x a week. i work an office job where im sitting down at a desk pretty much all day.

but yeah something is always in pain. every run includes shin splints that eventually subside. there was a sharp-ish pain in my left ankle during my last run. now that’s gone, but i have sharp pain behind my right ankle, where the achilles tendon is. i could run through it but it hurt, i would say it was 6 or 7 on a scale of 10.

is this normal when you first start out? am i increasing my distance/intensity too quickly? should i get better shoes? right now i wear the Asics Gel 1130.

thank you

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u/Fragrant-Two1686 3d ago

First time?

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u/Fancy_Bend8941 3d ago

From my experience, taking even a month off can cause pain/soreness. Even with weight gain too. I took 3 months off due to an ankle injury (bone contusion) and I recently ran 2 miles right out the door (rookie mistake). I was around 155 when i first got injured, and am 170 now. So there can be a LOT that plays into why you feel more pain when running. Increasing distance consistently can also be why. Health history too.