Should You Run Your Race While Injured? Here’s What Runners Need to Know
You’ve trained for weeks or maybe even months. You’ve rearranged your schedule, logged early miles, dealt with heat, rain and fatigue. And now race day is just around the corner… but something’s off.
Runners tend to forget that the little pains they’re feeling can turn into major things when stressed beyond its limit, such as trying to run a race. A nagging ache, a twinge in your foot, a tight hamstring that’s starting to feel more like a pull than soreness. These types of running injuries might be pushed to the back of your mind until you’re deep into your training plan and the finish line is just around the corner. And now the big question is looming:
Should I still run my race? Or is this pain a sign I need to sit it out?
As a physical therapy clinic that works specifically with runners in Atlanta, we see this scenario all the time. And the truth is: there's no one-size-fits-all answer. But there are important signs to look for and smart decisions you can make to protect your long-term health and performance across many racing seasons to come.
First: Pain ≠ Injury, but It Can Be a Warning
Some discomfort is expected during training and racing, especially when you’re pushing your limits. So many of our patients will complain about having something bother them on just one run and then it completely disappears. That is extremely common amongst runners training for races or even just those who casually run for fun. But persistent or escalating pain is different.
Before you toe the starting line, ask yourself:
Is the pain sharp, stabbing, or deep?
Is it getting worse while running—or lingering afterward?
Is it changing the way I move, run, or walk?
Is it waking me up at night or noticeable at rest?
If you answered yes to any of these, you might be dealing with more than just normal soreness. Continuing to run with this kind of pain almost always leads to a runner feeling frustrated, panicked or even angry as race day approaches.
Red Flags That Signal a More Serious Injury
Here are key signs that your body may not be race-ready:
1. Pain That Alters Your Stride
If you’re limping, favoring one leg or feel like you're compensating with other muscles just to run, it’s time to stop. Altered mechanics can lead to more serious issues (and even new injuries) very quickly.
2. Pain That Gets Worse the Longer You Run
If pain increases with every mile (or sets in earlier and earlier each time you run) it’s a sign your body isn't healing and may be breaking down more.
3. Pain at Rest or During Daily Activities
If you're hurting while walking, climbing stairs or simply standing, then your injury is likely past the “nagging” stage. Another sign to look for is pain when you’re even sitting down or trying to sleep at night.
4. Swelling, Bruising or Warmth
Visible inflammation is your body’s way of saying “not today.” Running through these signs for a prolonged period of time can significantly worsen tissue damage.
5. Numbness, Tingling or Weakness
These could indicate nerve involvement or a more significant structural issue. You definitely don’t want to ignore them.
So… Should You Race or Rest?
There is no one size fits all approach when it comes to answering this questions as there are so many factors that go into this decision. Here’s a simple framework to follow if you are considering racing while injured but be advised, it is always best to speak with a medical professional prior for your specific case.
It Might Be Okay to Run If:
The pain is mild (2–3/10) and not worsening with activity.
You are actively working with a running specialized physical therapist to manage your injury while you continue to train/race.
You are not altering your normal running mechanics.
You’re racing for fun or pacing someone and are okay with modifying your effort.
It’s Better to Skip the Race If:
Pain is sharp, worsening or interfering with walking.
You’re compensating in your stride.
You’re dealing with a new pain that hasn't been evaluated.
You’re relying on tape, ibuprofen or adrenaline to “get through it.”
What Happens If You Run Through It Anyway?
We get it! It's hard to walk away from a race that you’ve trained hard for. But pushing through can mean:
Extending your recovery by weeks or months
Turning a minor strain into a partial or full tear
Missing your next training cycle altogether
You have to ask yourself the ultimate question: Is finishing this one race really worth sitting out the rest of the season?
What You Can Do Instead
If you’re going back and forth on whether to race or rest, consider these options:
Get a same-week injury screen. A quick evaluation can give you a ton of clarity and peace of mind. Talking with a running specialized PT like the therapists at Tempo PT & Performance can help you make the right call.
Shift your goal. Can you run/walk? Pace a friend? Turn it into a training run? As much as it sucks to have to change your race plans, pushing through an injury is never worth it.
Volunteer or cheer. You may not be on the starting line but you can be there to support the runners that are. This is the best way to stay involved and connected without risking your health.
Plan your comeback: Now is just not the time and it may be worth looking into the option to defer your race entry, if possible. Your priority should be to start a recovery and rebuilding program that gets you stronger for the next race.
Final Thoughts (And What We Tell Our Athletes)
You don’t have to make this decision alone. And you don’t have to “prove” your toughness by running through something your body isn’t ready for.
My best advice: if you’re unsure, get checked out sooner rather than later! Waiting only makes things more complicated. So many running related injuries can be managed and healed quickly if you act early. A 10 minute injury consult can give you answers, peace of mind and a plan. Book a FREE discovery call with us at Tempo PT & Performance to set you up for the best next step.
Your race isn’t the ultimate finish line; it’s just one step in your journey as a runner. Make sure you take good care of your body so it can carry you through many more.
