Injured… Stop or Keep Going?

It’s the question every runner asks at some point: “Should I stop or keep running when I’m injured?” While it might sound like a line from a song, it’s also a real dilemma for injured runners. Let’s shed some light on this.

Understand the Cause of the Injury

Start by reviewing your recent training. Take a close look at the weekly training volume, intensity, elevation gains, type of running surface, footwear, and even your stress or fatigue levels. Any sudden change in these factors can overload your body. The human body can adapt—but only if the rate of change respects your tissues’ capacity to recover.

Identify the Type of Injury

Next, figure out what type of injury you’re dealing with:

1. Load-related injuries

These occur during high-impact efforts like speed work, hill sprints, or plyometrics. Common injuries include:

• Shin splints

• Stress fractures

• Plantar fasciopathy

• Achilles or patellar tendinopathy

• Patellofemoral pain syndrome (PFPS)

2. Range-of-motion injuries

Often seen with fast downhill running, these include:

• Iliopsoas tendinopathy

• Lower back pain

• Muscle strains

• Plantar fasciopathy

3. Repetition injuries

Caused by repetitive motions, high mileage, or training on the same surface, such as:

• Iliotibial band syndrome (ITBS)

• Pes anserine syndrome

• Proximal stress fractures

• Patellofemoral pain syndrome

Modify, Don’t Quit

Don’t stop running completely—instead, adopt a modified rest approach. For instance, if you’re suffering from ITBS, reduce your overall running volume and switch to run-walk intervals. Continue intensity and range-of-motion sessions only if they do not worsen your symptoms.

You can also add cross-training exercises that don’t trigger pain. These include deep water running, swimming, or cycling. Keep cross-training to no more than 35% of your usual volume to avoid interfering with your running technique.

Why You Shouldn’t Fully Stop Running

Completely stopping can lead to tissue deconditioning, weakening your legs’ ability to absorb running impact. Staying moderately active helps maintain your physiological adaptations and speeds up recovery.

Consult a Specialist

To avoid worsening the injury or developing compensations, consult a running specialist. They can help identify safe cross-training options, targeted strengthening exercises, and stretches to support tissue healing.

By following these basic principles, you’ll be able to continue training—safely—and return to your regular program stronger than before.