Should I run through the pain?

Whether you're a casual weekend warrior or a seasoned marathoner, at some point, you’ll find yourself asking:

“Should I run through this pain?”

Is it as simple as the old saying, “No pain, no gain”—or is it smarter to take a break and put your feet up?

In this blog, we’ll break down how to recognise different types of pain and help you decide what to do next: To run, or not to run?

✅ Green Zone: The “Good” Kind of Pain

This is the safe zone—discomfort that comes from your body adapting to training. Running is demanding, and it’s perfectly normal to feel some soreness afterwards.

What this pain looks like:

• Appears 12–48 hours after a run

• Dull, achy sensation

• Localised to muscles that were worked (e.g. calves, quads)

• Eases with gentle movement like walking

• Disappears within 2–3 days

  
  

If this sounds like you, there’s no need to slow down—your body is adapting, and you're building resilience. Keep running!

⚠️ Yellow Zone: Proceed With Caution

This is the warning zone. You’re not injured yet, but your body is under stress. The key here is to listen, adjust, and act early to prevent things from escalating.

What this pain looks like:

• Appears during warm-up or cool-down, but eases off during the day

• Mild discomfort, around 3/10 or less on a pain scale

• Doesn’t affect your running form (no limping or compensating)

• Gone by the next session

What to do:

• Dial back your training load—shorter runs, lower intensity, fewer sessions

• Add strength work to address imbalances and reduce strain on tissues

• Monitor closely—if it improves, gradually build back; if not, it’s time to see a physio

🛑 Red Zone: Stop and Reassess

This is the danger zone. Pain here usually means tissue overload or injury. It’s unlikely to go away on its own and pushing through will likely make things worse.

What this pain looks like:

• Sharp or stabbing pain

• Gets worse the longer you run

• Lingers for hours after or wakes you at night

• Rated more than 3/10

• Accompanied by swelling, heat, or redness

• Affects your form (limping or compensating)

If this is you: Stop running and seek professional advice. Continuing can lead to longer recovery times and potentially new injuries elsewhere due to compensatory movement.

Pain does not always mean damage

Pain is a signal processed by the brain—not just the tissues. Sometimes, intense pain doesn’t mean serious injury, and mild pain doesn’t mean you’re in the clear. Context matters, and how you respond is key.

How We Can Help

Our physiotherapists can assess where your pain is coming from, what structures are involved, and help you get to the root of the issue.

From there, we’ll:

• Adjust your training load

• Refine your running technique

• Prescribe targeted strength work

• Provide hands-on treatment if needed to reduce pain and speed up recovery

We’re here to get you back to doing what you love—running pain-free, and stronger than ever.