Should I keep running if it hurts?

Should You Keep Running If It Hurts? Decision Guide

Every runner faces the dilemma: a twinge mid‑run that begs the question—keep going or call it a day?
Pushing through harmless discomfort builds grit, but ignoring injury pain risks weeks on the
sideline. The key is rapid pain triage grounded in physiology, not ego.

This intro maps the pain spectrum from benign muscle burn to structural warning shots. You’ll learn
how tissue type, pain onset, and intensity create a decision matrix. We’ll review nociception
basics—how nerves fire under load—and why some pain fades with warm‑up while other signals amplify.
Finally, we preview a practical flowchart that filters pain through location, quality and trend so
you can decide within thirty seconds whether to run, modify or stop.

Pain Classification: Discomfort vs. Injury Red Flags

**Green‑light Discomfort:** Symmetrical muscle fatigue, mild joint stiffness that improves after
5 min, dull ache ≤3/10 that does not alter gait. Usually delayed onset muscle soreness or transient
tendon warm‑up.

**Yellow‑light Pain:** Localised ache 4‑5/10, mild swelling post‑run, discomfort that lingers but
doesn’t worsen with easy pace. Indicates early overload—modify run (reduce pace, switch to soft
surface).

**Red‑light Pain:** Sharp, stabbing pain, sudden swelling, joint locking, pain altering stride or
worsening with each step. Stop immediately and initiate RICE. Seek imaging if pain persists >48 h.

Use a 30‑second self‑check: rate pain, check symmetry, test hop on one leg. Fail any—move to
modification or stop.

Return‑to‑Run Protocol & Preventive Strategies

Step‑by‑step framework: **1) Pause & Assess** location, intensity, and quality. **2) Modify**—slow pace 30 sec/km, shorten stride, switch to grass. If pain drops below 3/10 and gait normalises within 1 km, continue. **3) Stop** if pain persists or worsens despite modification. After run, apply POLICE protocol. Log pain score and correlate with acute:chronic workload ratio—spikes often align with red‑light events. Next‑day reassessment: pain during daily activities? If yes, 48 h off running. For clinical criteria distinguishing common injuries, review WebMD.

**Return Protocol:** Pain‑free walking → run‑walk (1 min jog/1 min walk × 10) → cadence‑focused easy run. Each stage must be pain‑free during and 24 h after before advancing. Preventive toolkit: two strength sessions (single‑leg deadlifts, heel drops), mobility (hip flexor stretch), cadence ≥170 spm to reduce impact. Monitor HRV; if it drops 10 points with pain onset, extend rest. Integrate form cues from how to run correctly and leverage the Endurance App to sync pain logs with load metrics—letting data, not emotion, dictate the smart choice next time pain strikes.