Should I keep running if my legs hurt after jogging, or should I stop for a few days?

Generally speaking, whether to continue running or take a few days' rest when experiencing leg pain after starting to run depends on the type of pain. If it's muscle soreness, running can usually continue; however, if the pain involves joints or ligaments, a break of several days is necessary. The details are as follows:

If the pain is due to muscle soreness, it is usually caused by lactic acid buildup or mild muscle strain after exercise. The discomfort is localized in the muscles and typically not accompanied by obvious swelling or restricted movement. In such cases, you may continue running with reduced intensity and shorter duration, combined with slow walking and stretching exercises, which can help promote lactic acid metabolism and relieve soreness.

When joint or ligament pain occurs, discomfort is often concentrated around areas like the knees or ankles, possibly accompanied by swelling, tenderness upon pressure, or sharp pain during movement. This type of pain is commonly caused by improper exercise posture or excessive force. Continuing to run under these conditions will worsen the injury, so it’s important to stop running for several days to allow adequate rest, avoid putting stress on the affected area, and let the injured tissues gradually heal.

To minimize leg pain after running, it is recommended to warm up thoroughly before running, wear appropriate running shoes, and control running intensity and frequency. After running, stretch promptly and apply heat to the legs. If pain does occur, identify its nature first before deciding whether to continue running. Additionally, incorporate regular lower-body strength training into your routine to improve muscular endurance and resilience.