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7 Tips We Give Colorado’s Top Runners to Reduce Running Pain

eBook Running pain

About the Author

Every month for almost a decade, 100’s of people have worked with or consulted Jamie Bovay concerning questions about a quick end to their running related pain and how to stay active.  He is a trusted advisor not only to patients and athletes, but several fitness and medical companies as well. 

Jamie works everyday with people in their 30’s-50’s on ways to end pain and stay active.  He writes on various topics of running and frequently lectures on the topic.

While helping patients and athletes he has worked on a wide variety of runners from people who are just getting started running all the way up to sponsored runners, Olympic, and Professional athletes and enjoys helping others return to an active lifestyle.  He teaches other medical professionals around the country on rehabilitation topics revolving around pain and sporting activities.


In this special report I reveal 7 Tips We Give Colorado’s Top Runners to Reduce Running Pain.  Some of these strategies and tips will start working immediately and others will take some time. They’re in no particular order, but they all have one thing in common:  They all work. 

The simplest advice many times is the best and usually the best place to start.  The truth is without knowing your medical history I cannot know what will work the best for you and even if I did know the details of the root cause of your pain there are no guarantees that any one strategy will work.

But over my career I have learned how to narrow down what works and what doesn’t for running pains. These 7 tips are included in the list of things that work.  

But Imagine this…how great would it be if you try one of these “tips” every day… and within a week you could have all 7 of these strategies to working for you-giving you back the active healthy lifestyle you desire.

So here’s my challenge to you…now that you have this knowledge in your hands, take time every day to try out one of these 7 strategies.  It really won’t take long and most of them won’t cost you a thing but a few minutes of your time.

I think you’ll be pleasantly surprised by how much better and healthier you will feel for doing so.

7 Tips We Give Colorado’s Top Runners to Reduce Running Pain

The latest research reports that up to 79% of runners are likely to get injured every year.  So not only is it not uncommon to find yourself injured, if you are a consistent runner it is actually the norm!  Whether it is normal or not you are likely asking yourself…

  • Do I need to stretch more
  • Am I doing too much/should I cut back
  • Do I have the right shoes
  • Am I running correctly
  • What exercises do I need to do
  • Is there anything else I can do to get back to running 
  • What’s the fastest way to get back to running

These are questions almost every injured runner has.

In this report we will share with you the tips and tricks that the we give the top runners in Colorado  to use to quickly reduce their running pain and recover from injury. These tips are all easy to apply and can be used today for strong results.  Some will have immediate effects, while others will take some time (around a week) to see the benefits.

There are many suggestions on what to do to return runners to running.  Over my career and after treating thousands of runners I have learned how to narrow down what works and what doesn’t getting runners back to what they love to do.  The tips below are what have worked for runners ranging from just getting started all the way up to the best runners in Colorado.  Give them a try and let’s get you running again!

Tips To Reduce Running Pain

1)Warm Up Properly

No we are not just talking about stretching.  In fact we don’t necessarily suggest static stretching (the prolonged hold version) before a run.  What we need to do is get our bodies ready for the task at hand, which is running.  So to get our brain, muscles, joints, nerves, and connective tissues ready we need to go through a dynamic warm up that takes our bodies through a full range of motion in ways that is similar to running. In order to do this we need to move our legs up and down actively at all the joints for several minutes.  

This active motion on one side of the joint loosens up the muscles on the other side of the joint.  For example butt kicks use the muscles on the back side of your leg (hamstrings), but they dynamically stretch and warm up the muscles on the front side (quadriceps).  This dynamic stretching increases the blood flow to the area which makes the muscles warmer and more pliable (stretchy) and less likely to get strained.  In addition these movements and others like walking lunges, and skipping are likely to “prime” your nervous system for running more effectively and efficiently, which will make you less likely to misstep, over stride, or trip while running which could cause injury.  

There are several research studies in running sports that suggest a dynamic warm up can help reduce injury rates.

Bonus Tip-There is controversy right now on the benefits of static stretching before a run or race.  As far as static stretching goes we would suggest that if you want to stretch for increased flexibility you do that after a run.  

2) Eat and Drink Enough

Would you race your car without fuel or oil?  No. Then why do we run without getting enough fuel for our bodies prior to a race?  What about during the race? If you want a good result with your favorite activity you will have to have the proper hydration and nutrition both before, during, and after the race.

Getting tired is one of the leading causes of injury.  If your muscles can’t absorb the forces from the road then the bones and tendons are likely to take the impact or the muscles can become strained from repetitive loading that they can’t handle (stress injuries).  The number of problems and injures that can come from improper hydration and nutrition is large and there have been several books written on the topic.  To simplify things think about eating healthy natural foods to fuel your body. Below is a small sample of suggestions:

Vegetables- dark leafy vegetables like kale and spinach

Protein-lean meats and fish, nuts and nut-butters, yogurt 

Fruits-A variety of fruits like strawberries, blackberries, blueberries

Carbohydrates-Bananas, Whole grains like oatmeal, brown rice

Processed foods aren’t the best options for fueling your body and should mostly be avoided.  

While you need to drink water frequently while you are running sports drinks to replace electrolytes are likely only needed for longer runs or during high temperatures or high humidity.

BTW-In our opinion Chocolate Milk is the perfect recovery drink to get you from one hard run and ready for the next.

3) CrossTrain

Training a variety of muscles in all planes can drastically decrease your likelihood of a future injury.  Many runners avoid strength training during running, but recent research suggests that strength training reduces running injuries by 30%.  Cross training shouldn’t just be about getting stronger, but also getting more flexible, agile, and powerful. Running can take it’s toll on your body, but if you can build your muscles, joints, and tissues ability to be more resilient you will notice fewer injuries.  To reduce help you get back to running, reduce pain, and reduce future injuries you will need to work on muscle strength, agility, power, and flexibility in your whole body.  Suggestions to broaden your athletic abilities are strength training, pilates, yoga, other movement based classes, and our favorite if you are a road runner is trail running.  If you are struggling to come up with a plan just think how you can build all the systems of your muscles and body in general and start adding one thing in at a time.  

It may be difficult to think about all of this work you need to do that may take time away from your running, but something to consider is that all the best runners put in the work to improve all of these other areas of athleticism.  The reason the best runners crosstrain isn’t just to reduce injury, but rather because it improves their performance.  Hopefully, you can be thinking about that with you strong resilient feet on the podium of the next race. 

4) Don’t Run So Much

First you tell me I have to take time away from running to lift weights and now this.  What gives? I’m only talking about increases in the amount you are running.  When many people sign up for a race they don’t know how much they can increase their running per week and many times try to increase their distances too fast.  This sudden increase can be too much for the muscles, bones, joints, ligaments, or tendons to adapt to and can cause pain and injuries.  Running distances shouldn’t be increased by more than 10% per week.  If you increased by more than that you may have overdone it and may need to drop your running distances down just a bit until your tissues can adapt.  

Tip-If you have a race planned in the future plan out your how much you are running now and make sure you can get to the recommended training distance before the race if you only increase 10% a week.  If you can’t get there it may be time to cut your losses and pick another race in the future you can better prepare yourself for.  

5) Get some new kicks

If your shoes are poorly fitted or are old and overused you may need to get some new shoes.  It changes based off of your running and needs, but most shoe brands recommend you change your shoes every 500 miles.  Some things to consider when buying new shoes are:

-Do they fit like they should-If you are getting blisters or hotspots on your toes or feet the shoe is likely too snug and needs either to be bigger or you need a different shoe.  If you take out the insole and step on it and your foot spills over the insole then you need a different shoe. If several different shoes are giving you blisters you may check into shoes like Altra’s which have a wide toebox that may help.

-Do they support me like they should-this is mostly personal preference and depends on how you like to run.  You should note that not everyone needs pronation control shoes and minimalist shoes aren’t the answer for everything, in fact probably most things. If you want to go the minimalist route be aware that you need to work on building your foot and calf strength and transitioning VERY slowly over a long time or you will likely get injured.  These are different types of shoes requiring you to have different abilities and you can’t just switch and expect to run the same.  For those who are not experienced runners I would suggest to start in more supportive shoes.

-Are they comfortable-Don’t buy on looks and recommendations from shoe store salesman.  Try them on.  You will be putting a lot of mileage in these in varying conditions.  If they don’t feel great they will likely make you uncomfortable later and if you are uncomfortable and thinking about how bad they feel you will be distracted and could get injured.  I can’t tell you how many injured runners tell me they didn’t feel comfortable in their shoes.  

Tip-Don’t over tighten your shoes.  Your foot size increases on impact and as a race goes on so there needs to be some room in your shoe for your foot to expand.  Pull the laces so it is lightly snug, but no more.  

6) Don’t rest, but consider relative rest.

For most injuries the advice is to rest and ice the painful area.  This advice is so common you can find advice on the “PRICE” Protocol (protection, rest, ice, compression, elevation) anywhere on the internet and likely many of your friends have suggested it as well.  Did you know that the Dr. who came up with the protocol is now completely against it?  The reason is that after injury there is inflammation.  Inflammation negatively affects how you move and your brain, sort of like an overprotective mother, may shut down how some of your muscles fire in order to “protect” you from movement and hence hurting yourself even further. So as you rest and ice the inflammation turns into swelling which pushes on nerves and causes even more pain.  Now the pain won’t allow you to move and it will likely take you even longer to recover.  If your injury or pain is severe you should get it checked out before you try walking on it, but if it is like the 97% of other injuries controlled relative rest and movement can be the best thing you can do for it.  Swimming, biking, walking, and if it can handle it light jogging can help to push any swelling out of the injury reassure the overprotective mother (brain) that shutting down the muscles isn’t necessary and likely get you back to running even faster.  If you don’t feel comfortable with this then….

7) See a physical therapist

Finding a physical therapist who is familiar with the sport and the psyche of the runner is the absolute fastest way to get out of pain and get back to running as fast as possible.  In addition to helping you with the suggestions above a physical therapist can provide hands on techniques to help ease your aches and pains and have you feeling better and running before you know it. In addition to the hands on techniques he/she should be able to give you exercises specific to your issues and strategies to decrease your pain, get to the root cause of the problem,  return you to running, and make sure you have a plan to help prevent this from happening again.  By addressing your current issues as well as developing a plan for you to keep yourself healthy we can make sure you spend as much time away from the treatment tables and enjoying running instead.  

Did You Know….

You can come see us for free

You don’t need a referral from your doctor and as a thank you for downloading this report we will give you first priority for our open appointments and get you scheduled for a FREE Discovery Visit within the next 48 hours after you fill out the form below or call.

A Free Discovery Visit is a chance for us to meet in person or talk on the phone and discuss in detail your personal struggles with running pain, what your goals are, and to determine if we are a good fit to help you reach those goals.  We offer these Free Discovery Visits because we understand it can be confusing and frustrating to navigate the health care system and determine who is the best person to help you.

A discovery session is an opportunity to figure out what is the root cause of your pain, and most importantly what is the best plan of action to start getting immediate pain relief to get you back to running and living an active lifestyle-all for FREE!

Even if the solution isn’t physical therapy we will still help.  As running specialists we can give you the proper recommendations and know how to figure out where to send you to get help.  

The best way to schedule a discovery visit is to fill out this form and we will contact you about scheduling a free discovery visit.  Alternatively, you can call this number (720-651-0674) and either talk to one of our patient care specialists or leave a message.  

Whether you schedule a discovery visit with us or not I would love to hear how these tips are working for you.  Please do let me know how these tips are working for you and if you have any questions by emailing me at   


So, there you have it: 7 tips you can do TODAY to get you loose, improve your running, as well as EASE your running pain to stay active.  Keep in mind that this isn’t all that can be done, especially if you are in considerable pain.  There’s obviously more you can do and I could talk for days about the various ways to help you as well as go much more in depth with all of these tips to ease running pain, but these basics, if you apply them, can make a huge difference to the activities you love and the quality of your life.  Imagine, even with serious running pain, if these tips could give you even a 25% reduction in your pain and what that could do for you and your running.

In the weeks ahead I’ll be sending you even more tips and advice on how to restore your active and healthy lifestyle and will share with you how physical therapy can make a huge difference to your life. 

I hope this is the beginning of a great long-term relationship, where myself and the rest of the team at KinetikChain Denver become your go to source for health and activity advice for you and make a real difference in your life.  

Dedicated to Helping You Live an Active Lifestyle,

Jamie Bovay  

Specialist Running Physical Therapist

Denver, CO


Health Advice Disclaimer

We make every effort to ensure that we accurately represent the injury advice and prognosis displayed throughout this Guide. 

However, examples of injuries and their prognosis are based on typical representations of those injuries that we commonly see in our physical therapy clinics. The information given is not intended as representations of every individual’s potential injury. As with any injury, each person’s symptoms can vary widely and each person’s recovery from injury can also vary depending upon background, genetics, previous medical history, application of exercises, posture, motivation to follow physical therapy advice and various other physical factors.

 It is impossible to give a 100% complete accurate diagnosis and prognosis without a thorough physical examination and likewise the advice given for management of an injury cannot be deemed fully accurate in the absence of this examination from one of the physical therapists at KinetikChain Denver.

 We are able to offer you this service at a standard charge. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied in this report.

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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