Buzz
Welcome to Training Diaries, a Mytour series chronicling my journey toward the 2023 TCS New York City Marathon. Throughout this series, I'll share the highs, the lows, and the hill repeats on my path to the world’s biggest marathon. As we approach race day on Sunday, Nov. 5, I’ll discuss nutrition, injuries, setbacks, treadmill hacks, wardrobe malfunctions, the logic behind long runs, and just reflect on what it takes to reach the marathon finish line. My guiding mantra is both cheesy and true: A marathon is really hundreds of miles; race day is just the final 26 or so.
Training for a marathon requires immense mental strength. But for anyone mad enough to take on this challenge, it’s easy to let that mental toughness turn into self-sabotage. There are some types of pain that you must push through—emerging stronger on the other side. But there are others that demand your attention and care, and ignoring them is simply reckless when your body is signaling that something’s wrong.
For me, I’ve been incredibly thankful that this is my first training cycle free from plantar fasciitis. Medically speaking, plantar fasciitis is inflammation of the plantar fascia in your foot. In layman’s terms, it’s a persistent, stabbing pain in your heel—not just during running, but even when walking or standing. The hardest part? There’s no ‘cure’ for it. In the past, I used to push through the pain, hoping it would just go away once the race was over. That brilliant strategy of ‘What if I just ignore my issues?’ somehow, shockingly, didn’t work.
The only way I was able to get rid of the stabbing pain was by taking a break from running for several months. It was frustrating and probably avoidable! But now that I’m back and fully immersed in my training, I’m making a point to stretch and ice after every run. (I know that stretching and icing can spark debate in the fitness community, but I’m sharing what has worked for me.)
The key takeaway here is a familiar tale for athletes: if you ignore your pain, it will eventually lead to a far worse injury than if you had simply taken care of it from the start.
Runners are used to feeling some soreness in their muscles and joints, especially when they’re ramping up their mileage or intensity. Issues like shin splints, stitches, and runner’s knee are common, and it’s no wonder so many beginner runners get discouraged. However, I’d bet that just as many experienced runners continue to push through pain that they should be addressing. So, how do you differentiate between pain that’s a sign of progress versus a warning of potential injury? Here’s how you can better understand the signals your body is sending to tell the difference between beneficial discomfort and harmful pain.
Signs of 'good' pain
Aches that start off mild during or after a run and disappear within 48 hours
Soreness that’s confined to specific muscles and is triggered by physical exertion
Discomfort that doesn’t worsen over time or with ongoing training
Manageable soreness that doesn’t interfere with your running form, pace, or range of motion
Warning signs of harmful pain
Sharp or stabbing pains, particularly in the joints, knees, ankles, or feet
Severe soreness that lingers for several days after running
Pain that’s spread across a wide area, not pinpointed to a specific muscle
Pain that starts off mild but gradually worsens over weeks
Discomfort that causes you to limp, shift weight to one side, or suddenly stop running
What to do when you experience pain while running
If you experience any signs of harmful pain, stop running immediately and avoid further strain on the affected area. Allow it enough rest and ice it if there’s any inflammation. If the pain doesn’t improve after a few days of rest or keeps getting worse, it’s a good idea to consult a sports medicine specialist. A precise diagnosis could be crucial for proper treatment and avoiding further injury.
For general muscle soreness and joint tightness without other red flags, try light active recovery like walking, foam rolling, and stretching. Some soreness from intense exertion is common as your body adjusts to increased demands. Many marathon runners even grow to oddly enjoy that soreness! However, pain should never become persistent or chronic, ultimately forcing you to stop running entirely.
Pay attention to the signals your body gives you as your mileage increases. Take care of good pain with rest and recovery, but react quickly to bad pain to prevent both short-term injuries and long-term harm. Learn to distinguish between ache and agony—this knowledge will help you stay strong and keep running.
Personally, with my plantar fasciitis, I’ve learned to heed the first sign that trouble might be on the horizon (pun intended): calf tightness. If my calves or ankles feel excessively tight, I’ll pause my run and stretch them out. While taking frequent stretching breaks isn’t ideal, it’s far better than being forced to take a complete break from running. So far, this proactive approach has kept me training for NYC with relatively little pain.
