• Luke Nelson

Running with pain: When to run & when to rest

With running injuries being so common, most of you will sustain an injury at some point, leading you to question: should you RUN or REST?

Firstly, it's important to get an accurate diagnosis of your injury. This will then determine if it's acceptable to run with pain, but how you can modify your running to avoid further injury: i.e. changing speed, terrain, volume or running technique.


Thankfully we know through our modern understanding of pain science that "pain does not equal tissue damage" and that "hurt does not equal harm", so whilst you might be suffering pain, it does not mean that damage has been done.


When is it's ok to run with pain?

  • If the pain remains at or below 5/10 during or after your run.

  • The pain "warms up" & reduces as you run.

When to stop or modify running?

  • If your pain exceeds 5/10 during a run

  • If you experience a flare-up of your symptoms immediately after or the day after a run that is above 5/10

  • If your pain is causing you to alter your normal running gait i.e. limping or favouring one leg: this can lead to other problems developing.

  • If there is a suspicion of a bone stress injury (although these don’t always need complete rest). Bone stress injuries tend to get worse with more running & they can also give nighttime pain.

  • Lastly and MOST importantly, if instructed to do so by a practitioner who understands runners!


For further assistance with your running aches & pains & to get a DIAGNOSIS, please don't hesitate to contact us!




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