Is It Still OK to Run? When to See a Physio by Nóirín Ní Chasaide APA Physiotherapist
Running is one of the simplest and most effective forms of exercise - it builds fitness, strengthens bones, supports mental health, and gives many of us a sense of freedom. But what if you start to feel pain? Should you keep running, or is it time to stop and get checked out?
Some level of aches or pain is normal while you run. It can be difficult to know when to worry, and when to wait out the pain. Here is a guide to help you decide whether you are ok to continue, but as a general rule of thumb - if in doubt get an early assessment and react quickly to ongoing pain. This can help prevent more serious injuries, and prolonged time off and hopefully keep you running!
When it’s usually OK to keep running
Mild aches and stiffness are common, especially if you’ve increased your mileage or intensity. In many cases, it’s safe to keep running if:
• The pain is mild (1–3/10 on a pain scale).
• It eases as you warm up and doesn’t get worse during the run.
• The pain is not worse post run
• The discomfort settles within 24 hours- doesn’t persist into the next run.
• You’re not limping or changing your running style.
In these cases, adjusting your training load (e.g. shorter runs, slower pace, or extra rest days) often allows your body to adapt without needing to stop completely.
⚠️ When to be cautious
You should consider reducing your load, cross-training, or adding extra rest if:
• The pain is moderate (4–6/10).
• It persists throughout your run.
• You notice swelling or stiffness afterwards.
• Recovery takes more than 48 hours.
At this level of niggle or injury, it will usually be ok to continue with some running but a change in mileage or intensity may be needed. It is also important to see a physio and get an assessment to see if there is exercises that can be done to address the pain before it progresses and worsens.
🚨 Time to hit pause
At this point is is essential that you hit pause until you get an assessment done by a physio and given some personalised advice. Ignoring these signs can often lead to a worsening of the injury and it will be more likely that you have to take time off running completely
• The pain is severe (5-6/10 or more).
• You can’t run without limping or compensating.
• You find that you have increased pain after the run (even if it does improve as you warm up)
• The pain is worsening over time.
• You have night pain or pain at rest.
• There’s swelling, locking, or giving way of a joint.
• The issue has been ongoing for more than 2 weeks without improvement.
Takeaway: Some aches are normal for runners, but pain that lingers, worsens, or affects your movement is a signal to get checked. Getting something addressed sooner rather than later is essential in keep you running during the rehab progress. Listening to your body and reacting early can save you from longer periods off running later.