It’s happened to all of us: you’re in the middle of a tough run, or you’ve just wrapped up an intense workout, and suddenly, the pain hits. Your knees are sore, your back aches, and your muscles feel like they’ve turned to stone.
What’s the first thing you reach for? A bottle of ibuprofen or Aleve, right? Many of us have done it. The thing is, there’s a growing trend in the running world: many runners—amateur and elite alike—rely on OTC painkillers to manage discomfort during training.
In fact, studies show that up to 60% of runners use NSAIDs like ibuprofen or Aleve leading up to a big race.
But should we?
Let me be honest with you from the get-go: Pain is part of the deal, but is masking it with over-the-counter (OTC) painkillers isn’t the way to go.
I’ve been there, and after experimenting and doing some research, I want to share why relying on painkillers can actually slow you down in the long run, and how focusing on natural recovery methods has worked better for me.
What Exactly Are OTC Painkillers Doing to Your Body?
Painkillers like ibuprofen and naproxen (NSAIDs) work by blocking prostaglandins—the chemicals that cause inflammation and pain. They’re great for short-term relief, and I’ve used them plenty in the past to get through a race or tough workout.
But here’s the kicker: prostaglandins do more than just cause pain. They also help with healing and protect your stomach and kidneys.
When you block those natural processes by using NSAIDs, you’re not just stopping pain. You’re slowing down the very recovery that your body needs to bounce back. You’re delaying the healing process that comes from proper rest, good nutrition, and natural inflammation.
So while popping a pill might feel like a quick fix, it’s actually interfering with your body’s ability to heal. And over time, that can lead to a dangerous cycle—one where you’re constantly relying on painkillers just to keep running, without truly addressing the underlying issues.
And I think it’s the case for most OTC drugs. Not long ago, I tried some herbs to recover from the flu, thinking it’d speed things up. But the side effects were brutal—I felt dizzy and drained, and had to skip my run. It wasn’t the flu that stopped me—it was the side effects from trying to rush recovery. It reminded me that quick fixes always come with a price.
The Risks: Relying on OTC Painkillers in the Long Run
If you use painkillers regularly, you may find that your body becomes reliant on them. But that reliance can come at a cost.
Let me explain more.
Inhibiting Inflammation
When we run, we’re tearing muscle fibers, and that’s actually a good thing. Your body needs that microtrauma to build strength and endurance. Inflammation is a natural part of that process—it helps to repair the muscles, making them stronger. But when you block that inflammation with painkillers, you’re also blocking your body’s ability to heal properly. You’re stopping the repair process before it even begins.
Ignoring the Pain
Pain is your body’s way of saying, “Hey, something’s not right.” If you mask that pain with painkillers, you’re ignoring the message your body is sending you. And that can lead to even worse issues down the road. I’ve ignored pain before, pushed through it, only to suffer the consequences later. That’s a mistake I don’t want to make again.
Kidney and Gastrointestinal Damage
Frequent use of NSAIDs can cause serious damage to your kidneys and gastrointestinal system. Studies show that NSAIDs can impair kidney function, especially when you’re running hard and dehydrated. Over time, this can lead to kidney problems or even failure. Plus, NSAIDs can cause stomach issues, like ulcers or bleeding. This is why it’s so important to be cautious about how often you use them.
Does Taking OTC Painkillers Actually Improve Performance?
As you can already tell, NSAIDs won’t make you a faster runner.
Sure, they dull the pain, but they don’t make you perform better.
And please don’t take my word for it. Research shows there’s no real difference in race times between runners who use painkillers and those who don’t. And taking NSAIDs during long runs can make you feel worse, not better.
Pain is part of the deal—it’s your body telling you something’s wrong or that you need to rest. Masking the pain stops you from listening to your body, and that can cause more issues and slow down your recovery.
When Is It Okay to Use OTC Painkillers?
I’m not saying that painkillers are always bad. There are moments when they can be a helpful part of your recovery plan. For example, if you’ve sprained something or have a temporary injury, painkillers might help you manage the pain in the short term. But they should never be a crutch.
I’ve found that painkillers are useful when the pain is sharp and temporary, but if it’s something that could lead to long-term damage or if it’s nagging, that’s when I know I need to step back and listen to my body.
Taking painkillers should be a last resort, not your go-to solution.
Alternatives to NSAIDs: A Better Way to Recover
Over the years, I’ve learned that there are much better ways to recover from pain than relying on painkillers. Here are some of the methods that have helped me the most:
Stretching and Foam Rolling
I used to skip stretching and foam rolling after long runs. I thought it was a waste of time. But now, I can’t imagine finishing a run without taking at least 10 minutes to stretch out my muscles and roll out the tight spots. Stretching and foam rolling help release tension, improve flexibility, and prevent injuries.
Proper Nutrition
Eating the right foods is key to speeding up recovery. I’ve found that focusing on anti-inflammatory foods—like salmon, berries, and leafy greens—helps my body recover much more efficiently. I’ve noticed a significant improvement in how my body feels when I eat well compared to when I’m eating junk. Of course I’m not perfect 100 percent of the time but doing it right most of the time is enough for me.
Cross-Training
When I can’t run, I turn to swimming, cycling, or yoga to keep my body moving without putting stress on the same muscles. It helps me stay fit, strengthens different muscle groups, and allows my running muscles to recover while still staying active.
Rest and Sleep
Never underestimate the power of sleep. Rest is when your body does the heavy lifting of repair and recovery. I used to push through fatigue, thinking I could outrun it. Now, I prioritize sleep like I prioritize my runs, knowing that a good night’s sleep is just as important for my performance as any workout.
Actionable Insights on Avoiding Painkiller Dependency
Runners, I get it—pain is part of the game. Whether it’s muscle soreness after a hard workout or the nagging ache in your knees, it’s tempting to reach for that bottle of ibuprofen to keep going. But here’s the hard truth: relying on painkillers too often to keep running can create bigger problems down the line.
It’s not just about the pain you’re feeling now—it’s about your body in the long run. Frequent use of NSAIDs can lead to kidney damage, stomach ulcers, and even cardiovascular risks. So while painkillers might seem like an easy fix, the long-term toll they take on your body isn’t worth it.
I hate to sound like a broken record but I’m only repeating it because it’s the truth.
So, how do you break free from the cycle of relying on painkillers? Here’s what worked for me:
Listen to Your Body: If you’re constantly reaching for painkillers, it might be a sign that your training needs to be adjusted. Are you pushing yourself too hard? Are you overtraining? If you’re always sore, maybe it’s time to schedule more rest days or change up your routine.
Incorporate Cross-Training: Cross-training allows you to stay active without overworking the same muscles. It’s also a great way to stay fit during recovery periods. For me, cycling has been an excellent alternative to running when I need to give my joints a break.
Prioritize Recovery: Take the time to stretch, foam roll, hydrate, and eat the right foods. Recovery is just as important as the training itself. If you don’t give your body the time it needs to heal, you’ll just end up causing more problems down the line.
Set Limits for Painkillers: If you find yourself relying on painkillers regularly, set a limit. Use them only for acute injuries or situations where you absolutely need them. And always remember: they’re a temporary solution, not a long-term fix.
Conclusion: A Healthier Way Forward
Recovery isn’t easy, but it’s the most important part of training. We all face pain—whether it’s from a tough workout, a long run, or an injury—but masking it with painkillers isn’t the answer.
Instead, focus on listening to your body, prioritizing rest, and using natural recovery methods like stretching, nutrition, and cross-training.
Pain is a signal, not something to be ignored. It’s your body’s way of telling you when to slow down and when to push forward. By focusing on holistic recovery methods, you’ll not only feel better, but you’ll also run smarter and stronger in the long term.
Your Turn
What’s your experience with painkillers during training? Have you learned any lessons the hard way? Drop a comment below—I’d love to hear your thoughts and continue the conversation.
Poll: How often do you rely on OTC painkillers for your running aches?
Never
Occasionally
Frequently
I rely on them too much