You CAN Prevent Injury
Here is my rule for injury prevention:
Pain or discomfort of level 2/10 (on a scale of 1-10 where 10 is maximum pain) is the maximum allowable pain level where running may continue.
If the pain is 2 or less AND remains steady or decreases, running may continue.
If the pain is above 2 AND/OR is increasing, running must be stopped immediately. Not after the workout. Not after the run. Just stop.
(An aside: This rule does not apply to muscle soreness or discomfort due to fatigue in a hard workout. 2/10 max applies to injury or potential injury pain. Learning the difference between the two can require some trial an error for a new runner, but an experienced runner should be able to distinguish between soreness and pain.)
Why do I set the pain threshold so low, at 2/10? Because very often, a 2 can actually become a zero in as little as a single day IF we don’t push through it and IF we give it some treatment and TLC.
The problem with running through pain is threefold:
Continuing through pain is probably making the issue worse, and at the very least, delaying recovery.
The body will compensate and another part of the body could become an additional issue.
Time and energy that should be devoted to self-therapy and seeking treatment and rest is spent training.
RESPECT ALL PAINS.
Do not ignore any pain. Do not hope it goes away tomorrow. Do not assume that a single day of rest without any additional treatment or attention will heal an issue. Rest alone does not cure injuries. Rest may allow the pain to subside or even go away, but the cause will still be there when running is resumed.
Even a slight pain that passes my rule of level 2 or under should be given appropriate attention so that it does not develop into a 3 or more.
Stopping mid-run is OK
The truth is that little aches and pains are inevitable for runners. How we deal with those will make the difference between 2 days off, or 2 weeks off, or 2-6+ months off running. Runners have endless opportunity to AVOID bad injuries by simply making good decisions before it gets bad.
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.