A calm framework for responding to pain without guessing at a diagnosis or trying to run through a warning sign.
Pain is information
A new pain is a reason to change the session, not a test of toughness. Slow down or stop and note where it is, when it began and whether it changes your stride. Do not use this guide to diagnose the cause.
Easy training should not require you to compensate, limp or protect one side. Returning immediately to the same load can make it harder to understand what your body is telling you.
Make the next decision smaller
Replace the planned run with rest or comfortable, pain-free daily movement. Review recent changes in distance, speed, hills, footwear and recovery, then resume gradually only when ordinary movement and an easy test feel comfortable.
A physiotherapist or other qualified clinician can assess persistent symptoms and give advice suited to your history.
Know when to get help
Seek prompt professional care for severe pain, marked or increasing swelling, inability to bear weight, or symptoms that persist or worsen. Stop running and seek urgent medical help for chest pain, fainting or unexplained severe breathlessness.