Running with Pain: How to Decide If It’s Safe to Continue

Many runners hesitate to seek professional help when they experience pain. Often, this is due to a fear of being told to stop doing what they love the most—running.

As a result, they push through the discomfort, telling themselves, “It will get better.”

This hesitation is understandable.

Running is not just an exercise for many of us; it's part of our identity. It’s how we stay mentally and physically fit, release stress, enjoy some time to ourselves, or connect with a community of like-minded runners.

No one wants to give that up if they don’t have to.

But the question remains: when is it okay to push through the pain, and when is it time to stop?

In this article, we’ll explore this controversial topic, especially given the lack of conclusive scientific research.

What is Pain?

There are countless definitions of pain, which can sometimes cause confusion.

‍This Study by International Association for the Study of Pain (IASP) defines it as: “An unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.”

This definition shows how complex pain is—it’s both physical and emotional. Pain isn’t just about tissue damage.

Think about how much more your stubbed toe hurts when you’re already having a stressful day.

That’s your emotions amplifying your physical sensation.

While some pain results from actual tissue damage (like cutting yourself while cooking), other types of pain, such as tension headaches or anxiety-induced stomach aches, can occur without any visible harm to the tissues.

Is Pain Always a Bad Thing?

Pain isn’t always negative. It’s essential for our survival, it acts as an alarm.

Pain alerts us when something might be wrong, prompting us to assess the situation.

For instance, if you touch a hot stove, the pain tells you to pull your hand away before you sustain a serious burn.

But when it comes to running, how do you know when to heed that alarm and when to let it fade into the background?

6 Signs You Should Stop Running Due to Pain

Here are a few key indicators that it might be time to pause your running routine and address the pain.

1. Red Flags

There are certain red flags that, when paired with running pain, could indicate a more serious issue. These include:

• Pins and needles in one or both legs
• Weakness in one or both legs
• Unexplained weight loss in the last 6 months
• Pain that awakes at night
• Recurring night sweats
• Having had a history of previous cancer
• A recent trauma
• Fever, chills, or sweating (ongoing)
• Loss of bladder control
• Loss of bowel control

If you experience any of these red flags, it’s important to consult a healthcare professional for a thorough check-up. Keep in mind that a single red flag doesn’t necessarily mean something is wrong—it’s all about looking at the full picture, including your health history (Finucane et al., 2020).

2. Persistent Pain

If your pain isn’t improving with rest or self-care measures, and it’s lingering week after week, it’s a sign that it’s time to seek professional help. This doesn’t mean you’ll necessarily have to stop running, but it could indicate that you need a tailored approach to your training and recovery.

3. Pain Following Trauma

If your pain is the result of a recent trauma—like twisting your ankle or falling—it’s a good idea to stop running temporarily. Acute injuries often require rest and professional care to ensure they heal properly before you resume running.

4. Stress Fractures

Stress fractures are overuse injuries that occur when the bone can no longer handle the load placed upon it.

These injuries tend to worsen with continued running, unlike muscle or tendon issues, which may improve as your body warms up. If you suspect a stress fracture, consult a doctor, especially since some stress fractures are considered high-risk and require longer recovery times.

5. Unmodifiable Pain

In some cases, runners can reduce pain by adjusting their stride, increasing their cadence, slowing down, or changing their footwear. If you’ve tried these strategies and still can’t modify the pain, it might be time to take a break and consult a professional.

6. Severe Pain

If your pain is so intense that it’s affecting your running form or preventing you from enjoying your run, it’s time to stop.

There’s no one-size-fits-all method for measuring pain, but a good rule of thumb is to listen to your body. If it’s too much, it’s time to rest.

When Can You Run With Some Pain?

While there are clear signs to stop running, sometimes it’s okay to keep going.

Here’s when it’s safe to push through:

1. The Pain is Modifiable

If you can reduce your pain by adjusting your training (for example, decreasing volume, intensity, or frequency), it’s likely safe to continue running.

You might also consider running on flat terrain, increasing your cadence, or changing your shoes.

2. The Pain is Low Intensity

Runners with conditions like Achilles tendinopathy are often advised to continue training as long as their pain stays below a 3/10 on the pain scale.

If the pain remains low and doesn’t worsen, you can usually keep running safely.

3. The Pain is Temporary

Some pain or stiffness the day after a run is normal, but it should return to baseline within 24 hours.

If it doesn’t, it might be a sign that you need to rest and seek professional help.

Final Thoughts on Running with Pain

Pain is complex, and there’s rarely a simple answer to whether you should stop running.

It’s crucial to assess your symptoms on a case-by-case basis, listen to your body’s signals, and pay attention to any warning signs.

Always remember that basic recovery strategies, like proper sleep, hydration, and nutrition, play a significant role in keeping your body healthy and resilient!

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