Running & Chronic Pain: What's the Connection?

​Researchers have studied the strong connection between addiction and distance running, proving that many recovering addicts have a unique disposition for the sport. For many, one obsession is replaced by another (usually less destructive) one. The traits that can predispose a person to addiction can also produce fierce athletes. 

We hear less about runners who struggle with chronic pain. Of course, the cause of pain determines whether or not a chronic pain warrior is physically able to run without causing further damage. But those who continue to run through the pain, like those who have turned to running as an anti-drug, have a unique mindset and stamina that can lead to success in running and in life. 

​People living with chronic pain have been experimenting with therapeutic activities for centuries. Some have found success with meditation or yoga; others find that knitting or spending time with animals helps them cope. The irony of running as an outlet for chronic pain warriors is its own association with pain. Some would argue there aren’t a lot of activities more physically painful than running. And a lot of people avoid it for this very reason. 

In some ways, runners living with chronic pain have a unique advantage. Researchers have begun to decode the relationship between endurance sports and pain, with a clear distinction between pain threshold, pain tolerance and pain sensitivity. So far, studies have shown a correlation between endurance sports and increased pain tolerance, as expected. While athletes and non-athletes have a similar pain threshold (the point at which they begin to feel pain), athletes have the ability to tolerate pain for longer periods. 

But what about endurance athletes who already live in a chronic pain state? The jury is still out on this one. We know that activities like running increase feel-good hormones that can help reduce pain, but further research is needed to explore the relationship between chronic pain, endurance and performance.

As a runner who lives with chronic pain, I have my own theories. I think running appeals to me because it puts the ball back in my court. I didn’t choose chronic pain, but I can choose to run. And the pain associated with running is one that I can practice some control over with proper training, recovery and determination. That feeling of control, coupled with the mental fortitude required to run long distances with chronic pain, gives me a sense of power over my pain. 

Running isn’t an easy sport, and it certainly isn’t for everyone. But if you’re interested in giving it a try, keep in mind a few tips to start running as a chronic pain warrior:

1. Check with your doctor before you begin running or any new exercise program. 

​Your doctor can help you decide if running is safe for you and may be able to give you some recommendations based on your diagnosis and current fitness level.

2. Pace yourself and progress slowly. 

​A general rule of thumb for beginner runners is to increase your weekly mileage no more than 10% each week. Runners with chronic pain should be especially mindful of this rule and give their bodies extra time to adapt. 

3. Make rest and recovery a priority.

​Any running routine, from the low-mileage beginner plan to an elite training regimen, requires adequate rest and recovery. Take time to listen to your body and don’t ignore any unusual aches or pains. There’s nothing wrong with taking a day off!

Are you a runner with chronic pain? Share your tips in the comments!

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Resources:
Effective Options for Runners with Chronic Pain
How Training Helps You Handle Pain
​Tips on Confronting & Managing Chronic Pain
Is It Safe to Run If You Have Chronic Pain?