Running with DOMS: How to Train with Sore Legs

DOMS stands for delay-onset muscle soreness, and it’s completely normal to experience DOMS from running, especially if you’re newer to the sport. That feeling of leg soreness after running may seem like a setback, but running with DOMS doesn't mean you need to stop training. This guide discusses whether it’s bad to run with sore legs, how to assess and adjust to running with sore muscles, and what to do about sore muscles after running.

What causes muscle soreness?

DOMS is the result of micro-damage to muscle fibers, mainly caused by unfamiliar movements that place new stress on your muscles as they lengthen. Downhill running, your first speed session, or a harder-than-usual workout create more muscular stress than steady-state running, so muscle soreness after running may peak following such efforts, usually 24-72 hours later.

Should you run if your legs are sore?

Beginners starting their running journey may wonder, “Can I run if my legs are sore?” Running with sore legs isn’t out of the question, but you should assess your pain and gait to ensure you’ll benefit from it.

Rate your soreness

If your legs are sore after running or another activity, rate your pain on a scale of 1-10 when deciding whether to run or rest. This works best while going down stairs, since this lengthens the quads, targeting the same movement pattern as running.

• 1-3: General running is safe at this level, and mild stiffness may even decrease with movement. 
• 4-6: You can still run, but opt for a shorter session at an easy pace or pivot to low-impact cross-training like yoga or swimming.
• 7+: It might be best to skip a workout; the pain could affect your movement pattern, increasing injury risk.

You can also assess pain quality to determine whether it is truly DOMS, which is usually evenly distributed through a muscle and only felt while the muscle flexes or stretches, not at rest. If you feel acute or persistent pain that’s highly localized, visit a sports physician.

The gait check

Walk briskly for 30 seconds and try to notice whether anything about your movement, from stride length to footfall, feels different than usual. This could indicate compensation as a pain workaround. If your soreness is in the 1-6 range but the gait check feels normal, a light run is reasonable, and you’re less likely to risk running injury due to compensation or asymmetry. However, if you notice any limping or unusual movement patterns, take the day off.

Running while sore: adjustments that actually help

You can still comfortably run while sore and get the most out of your session if you know what adjustments to make:

• Cut pace: Reduce speed to an effort that feels comfortable.
• Extend warmup and cool-down: Incorporate 12-15 minutes of dynamic movement beforehand and running stretches afterwards.
• Foam roll: Rolling sore muscles can help reduce soreness more than static stretching alone.
• Hydrate: A lack of water can cause DOMS from running to last longer.
• Refuel: Aim for 20-30 grams of protein within two hours to support muscle repair and growth. Running on an empty stomach is not necessarily advisable when sore, since DOMS can compound fatigue.

It's not wise to test out new running gear when your legs are sore, so wear familiar, worn-in running shoes for optimum comfort.

Common questions about running with sore muscles

Should I wait for soreness to go away before running again?

It’s logical to wonder whether you should run if your legs are sore (from squats, for example). Some even claim that running helps with soreness, though others question the value of the recovery run. While it may not improve soreness, waiting until DOMS from running fully fades is not necessary. Use the pain and gait assessments above to decide how to proceed, but heading out before running DOMS is totally gone (especially if you stay below your lactate threshold) helps with frequent enough training to enjoy running’s many benefits.

Does soreness mean muscle growth?

The idea that the muscular micro-damage that causes DOMS forces muscle to rebuild bigger is now largely accepted as myth. Several studies, including a recent one from McMaster University in Canada, suggest that muscle growth is more dependent on other factors like mechanical tension, nutrition, and sleep/recovery. Soreness mainly reflects unfamiliar eccentric stress on a muscle, which is why someone returning from a training break will feel more running DOMS than consistent runners.

How long does DOMS from running last?

DOMS from a hard run typically lasts 3-5 days, peaking 24-72 hours after the session. Runners who repeat the same stimulus weekly usually see the soreness window shorten as the body adapts. Over time, the same stimulus will fail to produce DOMS unless there is a break in training.

DOMS in running: a natural part of adaptation

Delay-onset muscle soreness is a common response to new exercise stimuli, but it’s no reason to stop exercising. If you’re considering running while sore, assess your pain and gait to avoid injury risk; be sure to warm up, hydrate, and cool down thoroughly; and listen to your body, slowing pace or swapping activities if needed. While sleep, nutrition, and rest all help, DOMS will eventually go away with time alone and cease to be a consideration as you become a stronger, better-adapted runner.