What Your Body's Trying to Tell You on the Run

Running can be a form of meditation, freedom, or a personal challenge. But it can also become a subtle and a not-so-subtle conversation between your body and mind. Every ache, cramp, or sensation has something to say. The question is: Are you listening?

In my years as both a runner and a bodyworker, I've learned that the body doesn’t speak in words. It speaks in signals. And when you're out on a run, those signals are amplified. Here's what your body might be trying to tell you:

Heavy Legs

That dragging, sluggish feeling? It could be:

• Incomplete recovery from your last session

• Dehydration or low glycogen

• Nervous system fatigue (yes, not just physical fatigue)

  
  

What to do: Try a slower, shorter run. Focus on breath and rhythm. You might need rest, not more km's

Stitches or Side Cramps

Often linked to:

• Shallow breathing

• Tight diaphragm or intercostals

• Eating too close to your run

  
  

What to do: Slow down. Focus on deeper, belly breathing. Stretch the side gently. Try not to panic. It usually passes.

Tight Calves or Achilles Tension

This can signal:

• Poor ankle mobility

• Overuse from hill work or speed sessions

• Imbalanced foot strike or worn-out shoes

  
  

What to do: Check your shoes. Do some ankle mobility work. Consider massage or myofascial release to reduce chronic tension.

Knee or Hip Pain

Often this shows up due to compensation. Your body is protecting or overworking something.

What to do: Tune in. Are your glutes firing? Is your stride overly long or hard? Sometimes it’s not the painful area that’s the problem, but the part that's not doing its job.

5. Shortness of Breath or Chest Tightness

Your body could be saying:

• You're going out too fast

• Anxiety or stress is hitching a ride with you

• Posture is affecting lung capacity

  
  

What to do: Breathe into the belly, not the chest. Slow your pace. Take a walking break. Relax your shoulders.

That Gut Feeling

Whether it's butterflies, nausea, or bloating, your gut can mirror your emotional and physical state.

What to do: Reflect on your emotional state. What are you running from or toward today? Pay attention to nutrition and hydration too.

Final Thoughts

Your body is always communicating. As runners, we can fall into the trap of overriding these signals in the name of discipline. But the real strength lies in listening.

Pain doesn’t mean you’re broken. Fatigue doesn’t mean you’re lazy. Each run is an opportunity to tune in, course correct, and reconnect.

The more we learn to interpret the body’s language, the better we become at running—and living—in harmony.

Need help understanding what your body is saying? That’s what I do. Whether through massage, movement, or nervous system support, I help runners tune in and recover smarter.