To run or not to run: Runner’s pain guidelines

  • Rules for injury or local soreness. If you have:
  • soreness during run warm-up (first 5-10 minutes of your run) that continues throughout the run: take 2 days off, drop down to previous distance/speed/intensity/duration (10-50% depending on severity) and build from there.
  • soreness during run warm-up (first 5-10 minutes) that goes away during your run: stay at that distance/intensity etc. 
  • soreness during run warm-up that goes away, but comes back during your run: take 2 days off, drop down 1 step (10-50%) for speed (group), distance, number of intervals/hills etc.  
  • soreness only the day after running (not regular muscle soreness): take 1 day off, do not advance run program to next step (distance/instensity etc.) 
  • no soreness: advance program as planned (10-20%/week)