Running with pain: What’s normal, what’s concerning, and when to stop running.
Experiencing pain while running is common, but not all pain means you’re injured. Knowing the difference between normal running soreness and a running injurywarning sign can help you stay consistent, avoid long lay-offs, and make smarter training decisions.
This guide explains:
- What pain is normal for runners
- When you should stop running
- How much pain is acceptable to continue exercising with
- When to seek professional help for a running injury
If you’ve ever asked, “Should I run with this pain?” then this page is for you.
Is it normal to feel pain after running? Is a common question we’re asked.
Yes, some discomfort is normal during training adaptation. Ideally, we want to run without pain. What fun is running in pain?
Here’s a simple traffic-light system we often recommend.
✅ Green light: Normal running soreness
Common causes
- Delayed Onset Muscle Soreness (DOMS) 24-48 hours after a harder run
- General leg stiffness after increasing mileage
- Mild tightness at the start of a run that improves as you warm up
Signs that the discomfort you have is normal:
- Improves within 10-15 minutes of running
- Feels like muscle soreness rather than sharp pain
- Occurs in both legs evenly
- Settles within 24-48 hours
- Does not affect your running form
Can you keep running if in the “green light” zone?
Yes. Normal muscle soreness after running does not usually require stopping training.
When is running pain a warning sign?
Pain becomes more concerning when it is localised, increasing, or persistent.
⚠️ Amber light: Mild running injury symptoms (monitor and modify)
This is often the early stage of a running overuse injury.
Typical areas
- Knee pain from running
- Achilles tendon pain
- Shin pain (inside and outside of the shin area)
- Foot or heel pain
- Hip pain in runners
You may be able to continue running if:
- Pain is 3-4 out of 10 or less
- It does not worsen during the run
- You are not limping or compensating
- It settles within 24 hours
- It is not progressively worsening week-to-week
How to safely run with mild pain:
- Reduce mileage to 50-70% of the current load and monitor symptoms
- Avoid hills, sprints, and speed sessions
- Run at an easy, conversational pace
- Add rest days between runs
- Start strength training to improve robustness and increase muscle tolerance
Running with mild, stable pain is often safe, but ignoring worsening symptoms is not.
🛑 Red light: When to stop running immediately
Stop running and reassess if you experience:
- Sharp or stabbing pain
- Pain that gets worse as you run
- Limping or altered running form
- Swelling, redness, or warmth
- Pain at rest or waking you at night
- Pain that is worse the next day and continues worsening
- Sharp pain when hopping on one leg (possible stress fracture sign)
Continuing to run through these symptoms can increase the severity of the injury and significantly delay recovery.
How much pain is acceptable to run with?
Many injury specialists use a simple pain-monitoring guideline:
- 0-4/10 pain: Safe to continue running normally
- 4-6/10 pain: Continue with modifications but be careful
- 6/10 or more: Stop running and seek advice
However, pain intensity alone isn’t enough. The most important question is:
Does it settle within 24 hours?
If pain is worse the following morning or accumulates with each run, your current training load is too high. This is known as the 24-hour rule for runners, and it’s one of the most reliable self-check tools available.
Minor niggles are common in runners, especially during:
- Marathon training
- Increasing mileage
- Returning after time off
- Introducing strength work
The goal is no pain. If you experience mild discomfort that’s stable and manageable and doesn’t escalate, that’s fine.
What causes long-term problems is:
- Ignoring early warning signs
- Increasing mileage too quickly
- Running through worsening pain
- Avoiding proper rehab
Consider booking an injury assessment if:
- Pain lasts more than 2-3 weeks
- You’ve had repeated flare-ups of the same issue
- Pain affects walking, stairs, or daily life
- You suspect a stress fracture
- You’re unsure how to safely return to running
Early assessment often shortens recovery time and prevents small issues from becoming long-term injuries.
At Back to Best Injury and Rehabilitation Clinic, we assess:
- Training load and progression
- Strength deficits
- Biomechanical contributors
- Recovery and lifestyle factors
Then we build a structured return-to-run plan tailored to your goals.
Quick “Should I run today?” checklist
Before heading out, ask:
- Am I limping or changing my stride to compensate for pain?
- Is pain sharp or worsening?
- Is there swelling, redness or warmth?
- Was it worse after my last run, and did it remain painful for 24 hours or more?
If yes to any, take a rest day or seek advice. If no, and pain is mild and stable, run easy and reassess tomorrow.
Final thoughts: Running with pain doesn’t have to be confusing.
Most running injuries are not caused by one bad run – they develop when training load exceeds recovery capacity over time. Nearly all running injuries are load-related; this can be too much running or, more likely, not enough recovery between runs, as not resting enough doesn’t allow your body to adapt.
Understanding:
- What normal running soreness feels like
- When to modify training
- When to stop
- When to seek help
Following this, it will keep you running consistently and reduce your risk of long-term injury
If you’re unsure whether your pain is normal or concerning, we can help.
Book your running injury assessment at Back to Best Injury and Rehabilitation Clinic today and get a clear, structured plan back to pain-free running.