At Texas Functional Health Centers, we’re in the business of helping people feel better, faster. We want our patients to move freely, live without pain, and get back to the activities that bring them joy. But there’s one recommendation we make that surprises a lot of folks—especially the ones who consider themselves active: Contact our Dallas TX chiropractic clinic today to learn more.

We don’t recommend running. At least, not right away.

This might sound shocking coming from a health center that promotes natural, functional movement. But there’s a reason. And when we walk our patients through the logic and science behind that decision, they usually say the same thing: “That makes so much sense.”

So let’s unpack it. Here’s why we believe running isn’t the best starting point for most people in pain—and how we help you earn the right to run, the smart way.

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The Popular Belief: Running Means Health

There’s a cultural idea that running is the ultimate sign of health. It’s simple, free, gets your heart rate up, burns calories, and gives you that classic “runner’s high.” It seems like the gold standard of fitness.

But there’s something we see every week in our clinics.

Patients come in with knee pain, foot issues, low back aches, and hip tightness. When we ask what they’ve been doing for exercise, a huge portion of them say, “Well, I’ve been trying to run.”

And that’s where the conversation changes.

Running may be great for cardiovascular health, but for the average body—especially one dealing with pain, poor posture, or unresolved injury—running is more of a stress test than a healing tool.

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The Biomechanics of Running: It’s Not Gentle

Let’s look at what’s really happening when you run.

Every time your foot hits the ground, your body absorbs two to three times your body weight in force. If you weigh 150 pounds, that’s 300 to 450 pounds of impact on your foot, ankle, knee, hip, and spine. That’s not just once—it’s with every single step.

Now consider this: one mile of running is roughly 1,600 steps. Run three miles? That’s nearly 5,000 repetitions of impact. That adds up to over one million pounds of force traveling through your body in a single 30-minute run.

For a body that’s functioning perfectly, that force is absorbed and distributed efficiently. But most people aren’t moving perfectly. They have postural imbalances, weak stabilizing muscles, old injuries, or poor movement patterns they’ve never addressed.

When those things are in play, running becomes not only ineffective—it becomes harmful.

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The Hidden Problem: Compensatory Movement

One of the biggest issues we see in patients who love to run is compensatory movement. This is when one part of the body isn’t doing its job, so another part steps in to carry the load.

A few examples:

• If your glutes aren’t firing properly, your low back picks up the slack.
• If your hips are tight, your knees take on extra stress.
• If your feet collapse inward (overpronation), your ankles and shins start to suffer.

The body is incredible at adapting—but not all adaptations are good. Compensations may get you through a run, but over time, they wear your body down. That’s when pain shows up. Not always during the run, but later—when you’re trying to sleep, walk, or even sit at your desk.

Running, in this state, simply reinforces dysfunction.

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Common Running Injuries We See In Dallas TX

Most of the running-related injuries we treat fall into a predictable pattern. That’s because they’re less about freak accidents and more about the body reacting to repeated strain without proper mechanics.

Here are the most common issues we see in our clinic:

• Plantar fasciitis
• Shin splints
• IT band syndrome
• Runner’s knee (patellofemoral syndrome)
• Piriformis syndrome
• Hip bursitis
• Low back pain

These conditions can sideline someone for weeks or even months—and the worst part is that most of them are preventable.

That’s why we don’t start with running in our rehabilitation programs. We start by rebuilding the foundation.

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Why We Focus on Foundational Movement First

Imagine trying to build a skyscraper on a cracked foundation. No matter how beautiful the architecture is, that building is going to crumble.

Your body works the same way.

When a patient starts care at Texas Functional Health Centers, we look at their entire movement system—not just where the pain is. We assess posture, breathing mechanics, joint mobility, muscle activation, and balance. We want to know: is your body ready for movement?

And if it’s not, we don’t throw you into high-impact activities like running. We take a step back and reset your foundation.

That’s what our TRUForm system is built on—restoring communication between your brain and body, correcting posture, improving balance, and reactivating the muscles that should be doing the work.

Only when the nervous system and musculoskeletal system are working together again do we consider reintroducing running.

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What We Recommend Instead

If we’re asking someone to hold off on running, we’re not asking them to sit still. Movement is essential. But we recommend starting with activities that heal and strengthen without overstressing the body.

Here are a few of our go-to options:

Low-Impact Cardio

• Walking at a brisk pace
• Elliptical training
• Cycling
• Rowing machines

Strength and Stability Training

• Glute bridges
• Wall sits
• Controlled bodyweight squats
• Band resistance work
• Core breathing and bracing drills

Mobility and Posture Restoration

• Foam rolling
• Targeted stretches
• Controlled spinal mobility drills
• Functional movement sequences that mirror daily life

All of this creates a system that’s prepared for real movement—life movement.

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The Emotional Side of Running

For many people, running isn’t just a workout. It’s a ritual. It’s stress relief. It’s proof of discipline or determination. It’s “me time.” We get it.

So when we ask patients to stop running, even temporarily, it can feel like we’re taking away part of their identity.

That’s why we always explain the bigger picture: we’re not taking away running. We’re helping you earn it. We want you to return to it stronger, more aware, and better prepared.

Most importantly, we want running to feel good again—not like something you have to push through with gritted teeth and a knee brace.

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When Can You Start Running Again?

We’re often asked, “So when can I run again?”

And the answer is: when your body is ready.

That readiness is determined by a few key milestones:

• Your joints are properly aligned
• Your core is activating consistently
• Your glutes are firing during movement
• Your gait (how you walk and jog) is stable and balanced
• You can perform key exercises without pain or compensation

At that point, we’ll guide you back into running using interval-based progressions, gait coaching, and post-run recovery strategies.

We don’t want you to return to running just to survive another mile. We want you to thrive—feeling light, springy, and confident with every step.

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A Real Patient Story

Take Danielle, for example. She came to us with hip pain after training for a half marathon. She could barely make it through a shift at work without limping. She’d already tried orthotics, stretching, and taking time off.

When we assessed her, we found the real issue wasn’t her hip—it was her poor glute activation and a twisted pelvis that had been there for years.

We walked her through TRUForm’s foundational exercises. We restored her posture, retrained her core and glutes, and rebuilt her ability to stabilize while moving.

A few months later, she wasn’t just pain-free—she was running again. And this time, she said it felt easier, lighter, and more enjoyable than ever before.

That’s the power of working with your body, not against it.

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Our Final Thought: This Isn’t a “No”—It’s a Smarter “Yes”

We know it’s hard to slow down when all you want to do is move. But running on a compromised system is like speeding down a highway with a loose tire. It’s only a matter of time before something gives out.

At Texas Functional Health Centers, we want to help you avoid that crash. We want you to run farther, faster, and longer—just not at the expense of your health.

So if you’re dealing with recurring injuries, stubborn pain, or just want to be sure your body is moving as efficiently as possible, let’s talk. Schedule a visit with our team and learn how TRUForm can reset your foundation and help you reclaim your movement.

Because running is only one way to feel free in your body. The real goal? Move Better, Live Better, Stay Better.