Can You Run Through Pain? A Physical Therapist’s Take
Can You Run Through Pain?
One of the most common questions I get from runners is:
“Can I run through pain?” or “How do I know when to stop running if I have pain?”
Let’s get into it — because while running isn’t always a comfortable sport, not all pain means injury.
Running Isn’t Always Comfortable
Running is a high-impact, repetitive activity that loads your joints, muscles, and tendons week after week. It’s normal to experience some discomfort when you’re training hard — from muscle fatigue to general soreness.
That kind of “pain” is often just your body adapting to the demands of training. Your feet might ache, your calves might burn, or your back might feel tight after a long run. These sensations don’t necessarily mean you’re injured — they mean your body is working and adapting.
However, there’s a big difference between training discomfort and pain from injury (like a tendon or bone issue). Knowing the difference can help you stay healthy and avoid bigger setbacks.
When Pain Doesn’t Mean You Have to Stop Running
Here are some “green light” or “yellow light” signs — things that mean you can probably keep running safely while still paying attention to how your body responds.
1. Pain Is Mild (≤ 3/10)
If your pain is at or below a 3 out of 10 while running, it’s generally safe to continue. Anything higher, and it’s worth re-evaluating or taking a break.
2. Pain Resolves Within 24 Hours
Even if you feel discomfort during or right after your run, it should settle back to baseline within 24 hours. If it lingers or worsens the next day, that’s a red flag.
3. Pain Doesn’t Alter Your Running Form
If pain starts changing how you move — for example, if you’re limping, landing differently, or shortening your stride — that’s your cue to stop and reassess. Changing your gait can easily turn a small issue into a bigger one.
4. Pain Improves as You Warm Up
If pain starts out mild and actually gets better as you run, that’s a good sign. Often this happens with minor tissue irritation or stiffness. Just keep monitoring it — if it starts worsening over time or no longer improves with movement, check in with a professional.
When You Should Adjust Your Training Plan
One of the best ways to prevent injury is by having — and adjusting — a smart training plan.
Even the best plan isn’t set in stone. If you’re dealing with pain, it’s okay to:
Decrease weekly mileage
Reduce intensity or speed work
Add in cross-training (cycling, swimming, strength work, etc.)
Take an extra rest day
Working with a run coach or physical therapist can help you navigate these changes so you can keep progressing without overloading your body.
Don’t Forget About Fueling
A major (and often overlooked) factor in running performance and injury prevention is fueling — especially during your runs.
Most runners are under-fueled, and that can seriously impact recovery and performance. The general guideline is around 60 grams of carbohydrates per hour during longer runs.
If you don’t refuel properly, your body starts breaking down other tissues for energy, which increases fatigue and risk of injury.
Fueling options can include:
Gels or sports drinks
Gummy bears or Swedish Fish
Dates or other quick carbs
Experiment during training — not race day — to see what your stomach tolerates best.
The Bigger Picture: Train Smart, Fuel Well, Recover Fully
Injury prevention isn’t just about foam rolling, gadgets, or red-light therapy. The foundation of healthy, consistent running comes down to:
Smart, progressive training
Proper fueling
Strength training
Adequate recovery
These basics make the biggest difference in performance and long-term health.
Final Thoughts
Running with some discomfort is part of the sport — but knowing when that pain is a warning sign can help you stay on the roads and trails longer.
If you’re unsure whether your pain is something to run through or rest from, a physical therapist who understands runners can help you figure it out, address the root cause, and get you back to training with confidence.
Lina Alvino, PT, DPT
Physical Therapist & Run Coach
Helping runners in Arlington Heights, IL move better, train smarter, and run pain-free.
