Running is one of the most empowering ways to improve your health, mindset, and endurance. Yet, for many runners, pain is part of the journey, and knowing when to stop can be the hardest decision of all. There’s a fine line between discomfort that builds resilience and pain that signals potential injury. Pushing through the wrong kind can turn a minor issue into a lasting setback.

This article explores how to recognise the difference between healthy strain and harmful pain, when to rest, and when to seek professional guidance to protect your long-term running goals.

Understanding the Difference Between Good and Bad Pain

Every runner experiences some level of discomfort. Muscles tighten, fatigue sets in, and that satisfying burn can feel like progress. This kind of mild, dull ache is typically safe and part of the process. It’s often generalised, eases as you warm up, and disappears not long after your run.

Bad pain, however, is a different story. It’s usually sharp, stabbing, or localised to a specific area such as the knee, hip, shin, or foot. It may worsen as you continue running and persist long after finishing. Pain that forces you to limp, alters your stride, or keeps you awake at night is a strong signal that something’s wrong.

A useful guide many physiotherapists suggest is the ‘pain scale’. If the sensation is mild (around a three out of ten) and doesn’t worsen during or after your run, it’s generally acceptable to continue. Anything above that, especially if it intensifies or affects movement, should prompt you to stop.

Recognising When to Stop Running

If pain increases as your run continues or remains severe once you’ve stopped, your body is clearly asking for rest. Other red flags include swelling, numbness, tingling, or a feeling that a joint might ‘give way’. These symptoms often indicate tissue irritation or damage that needs proper assessment.

Ignoring such signs can lead to chronic issues like tendonitis, stress fractures, or joint degeneration. Taking a few days off may feel frustrating, but it’s far better than being forced into months of recovery later.

What to Do Once You’ve Stopped

Stopping doesn’t mean your fitness progress has to end. Rest allows inflammation to settle and tissues to heal, but staying completely immobile isn’t always the best approach. Many runners benefit from active recovery through gentle, low-impact movement such as walking, swimming, or cycling. These activities maintain circulation and help you stay conditioned without overloading the injured area.

Applying ice for short periods can reduce swelling during the initial stages, while light stretching and mobility exercises may help maintain flexibility. When pain begins to subside, you can gradually reintroduce strength and control exercises that target the hips, glutes, and core, which are muscles that are essential for running stability.

Once you’re comfortable walking without discomfort and can perform gentle strength work pain-free, begin a cautious return using a walk-run pattern. Start with brief running intervals followed by walking recovery, increasing the ratio of running time slowly over several sessions. This approach helps you rebuild tolerance safely and confidently.

Why Visiting a Physiotherapist Matters

If pain doesn’t ease after a week or two, or if it’s severe from the start, professional assessment becomes essential. A physiotherapist doesn’t just treat symptoms; they uncover the root cause. Runners often experience pain due to poor movement mechanics, muscle imbalances, or weaknesses that aren’t always obvious.

A skilled Edinburgh physiotherapist can evaluate your gait, strength, and alignment to identify what’s really behind the pain. They provide hands-on therapy when needed and create a personalised rehabilitation plan to help you return to running without fear of reinjury. Even more importantly, they can teach you prevention strategies, from warm-up techniques to strength routines, that reduce the risk of future problems.

Making Smart Decisions About Running and Pain

Every runner eventually faces a decision point: push through or pull back. The smartest runners are those who listen to their bodies rather than their egos. Discomfort that improves with movement and doesn’t linger is usually safe, but pain that worsens or persists is your body’s way of asking for help.

Choosing to stop running isn’t a sign of weakness. Instead, it’s a strategic pause that ensures you can keep enjoying the sport for years to come. With patience, self-awareness, and professional guidance when necessary, you’ll find your way back to the track stronger, wiser, and pain-free.