Should you run or should you rest? – The great debate

New research shows that nearly half of all recreational runners get hurt each year and while it may be tempting to run through the pain there are a few things to keep in mind.

While it may be easy to head to Dr. Google to see what might be wrong it is crucial to get an accurate diagnosis by a trained health professional.  Not only will an accurate diagnosis will give you a better idea if you should take some time off, modify your running routine or simply power through, it can also help you determine how long it will take to feel better and fully heal from the injury.  It is also important to keep in mind that pain doesn’t always mean harm and that while you may be experiencing discomfort it does not always mean you are doing damage to the tissue by continuing to run and a trained health professional is the best person to help you determine if this is the case for you.

So, when might it okay to run with pain?

1.     If the pain remains at or below a 5/10 on a self-rated pain scale during, immediately after and the next day after a run.

2.     If the pain reduces or “warms up” as you continue to run this might be a good sign that running through the pain is okay.

When should you modify your running routine or stop running altogether?

1.     If you pain exceeds a 5/10 on a self-rated pain scale during a run.

2.     If your symptoms worsen immediately after or the next day after your run.

3.     If the pain is causing you to change your normal running or walking gait.

4.     If there is a suspected bone stress injury it is important to stop running.

It may be hard to think about taking time off or reducing your running volume especially when you are in the middle of a training cycle, however, it is important to prioritize your long-term health as both a human and a runner.  Finally, sometimes just a short break or a modified running schedule can help reduce the time it will take to heal an injury so you can get back to pain free faster.