Is It Okay to Run Through Pain?

“ChatGPT, can I run through pain?

Please say yes. Please say yes.”

In reality, most runners don’t ask this question before they’re running through pain. They ask it once they already are because they desperately want to keep running.

Running culture has long rewarded toughness, grit, and the ability to “push through.” Pain is often normalized, minimized, or even worn as a badge of honor. But the problem is that pain is not a reliable indicator of harm, its a warning sign and it’s not something to blindly ignore either.

So… back to the original question, is it okay to run through pain? It depends on the pain, the context, and the runner.

Pain ≠ Injury (But It’s Not Irrelevant)

Research consistently shows that runners often don’t label something as an “injury” until it threatens their ability to run or their sense of autonomy as a runner (Verhagen et al.). Many runners view pain as a normal, expected part of training especially if it doesn’t immediately stop them.

This helps explain why so many runners keep training despite symptoms. In the New York City Marathon cohort, a significant number of runners reported ongoing pain yet delayed or avoided seeking medical care unless symptoms became unmanageable (McGrath et al.).

Pain, in this context, is often treated as background noise.

But pain is still information.

When Running Through Pain Might Be Okay

From both clinical experience and the literature, not all pain requires stopping. Mild, predictable discomfort that:

• warms up as you run

• stays at a low, stable intensity

• doesn’t change your mechanics

• and resolves quickly after running

may be safe to monitor rather than fear.

Many overuse conditions exist on a spectrum, and immediate rest is not always necessary or helpful. I often tell me patients it can even be harmful to stop depending on the injury.

Runners often self-regulate by adjusting pace, volume, or terrain, even when clinicians don’t explicitly tell them to do so (Besomi et al.). In my clinic we adapt and modify running, running form and overall training. load to help runner keep running as long as it makes sense for their injury.

Don't be reckless, adapt.

When Running Through Pain Becomes a Problem

Pain becomes more concerning when it:

• worsens during or after runs

• alters stride or loading patterns

• persists despite reduced training

• or begins to affect mood, sleep, or confidence

• there is sharp pain

• you are limping

  
  

At that point, continuing to “push through” isn’t toughnessit’s a mismatch between load and capacity.

Studies on muscle and tendon injury show that ignoring early warning signs can increase symptom persistence and delay return to full function (Grassi et al.; McSweeney et al.). Pain that changes behavior or performance is no longer neutral it is a signal worth respecting.

The Identity Piece (This Is the Hard Part)

For many runners, the fear isn’t the pain itself it’s what stopping might mean.

Research shows that runners often avoid care or downplay symptoms because injury threatens their identity as a runner (Besomi et al.; Verhagen et al.). If running is who you are, pain becomes something to negotiate, not eliminate.

This is why blanket advice like “never run through pain” or “just rest” often backfires. It ignores the emotional and identity-driven realities of runners’ lives.

If you are someone that has a strong running identy then you will benefit from finding a few things you like to do ourtside you sport like going to the movies, cooking, reading, art etc. That way if you need to take a break you have something elese that brings you joy.

Running through pain isn’t automatically wrong, but running without understanding your pain is risky. If you are not sure ask a healthcare provider (like myself, a running PT) that works with runners.

Pain deserves curiosity, not bravado. The goal isn’t to avoid discomfort at all costs, but to stay engaged with your body, your training, and your long-term ability to run.

You don’t need to be fearless. You need to be informed.

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Besomi, Mariana, et al. “Exploring Contextual Factors for Management and Prevention of Running-Related Injuries: Runners’ and Experts’ Perspectives.” BMJ Open Sport & Exercise Medicine, vol. 11, 2025, https://doi.org/10.1136/bmjsem-2024-002413 

Grassi, Alberto, et al. "An update on the grading of muscle injuries: a narrative review from clinical to comprehensive systems." Joints 4.01 (2016): 039-046.

McGrath, Todd Michael, Mark Alan Fontana, and Brett Gregory Toresdahl. "Injury patterns and healthcare utilisation by runners of the New York City Marathon." BMJ Open Sport & Exercise Medicine 10.1 (2024).

Verhagen, Evert, Marit Warsen, and Caroline Silveira Bolling. "‘I JUST WANT TO RUN’: how recreational runners perceive and deal with injuries." BMJ Open Sport & Exercise Medicine 7.3 (2021).