Should I run or should I rest?

Whether you’re training for your first 5K or gunning for a marathon PR, soreness is part of the runner’s journey. But is it normal—or a sign you’re heading toward injury? Here at Living Well Physical Therapy, we help runners decode these signals daily. That’s why we created 6 rules of soreness—so you know what to run through, what to rest, and what to treat.

Rule #1: DOMS Is Normal—Within Limits

DOMS (Delayed Onset Muscle Soreness) is common after:

• Long runs

• Hill or speed workouts

• Starting a new training cycle

✅ Okay if:

• It's muscle soreness (not joints)

• Improves with warm-up

• Peaks at 48 hours or less

❌ Not okay if:

• It worsens after 3 days

• Affects your gait or form

Rule #2: Soreness Should Stay in the Muscles, Not the Joints

Joint pain (especially knees, hips, or ankles) can indicate:

• Early injury

• Biomechanical overload

• Improper shoe wear or form

👉 If you feel deep, sharp, or persistent pain in a joint—stop and seek a professional evaluation.

Rule #3: Soreness Shouldn’t Get Worse With Every Run

If soreness compounds daily, you're not recovering properly.

Use the 24-hour recovery test (more on that below) and consider cutback weeks.

💡 Tip: Follow a 2:1 or 3:1 load cycle (2–3 weeks of build, 1 week of deload).

Rule #4: Soreness Shouldn't Change How You Move

Limping or shortening your stride is a sign you're compensating.

Continuing to run like this causes further stress and likely injury.

🎯 Fix: Rest, cross-train, or work with one of our Doctors of Physical Therapy on recovery exercises.

Rule #5: Use the 24-Hour Rule

Ask yourself: How do I feel 24 hours after a hard workout?

• ✅ If you're recovering or stable: you're adapting well.

• ❌ If you're stiffer, more sore, or losing range of motion: scale back your next session.

🧠 Remember: The goal is long-term consistency, not short-term mileage.

Rule #6: Recovery Is Part of Training

Elite and amateur runners alike often overlook recovery. Yet this is when your body:

• Repairs tissue

• Builds strength

• Prevents overuse injuries

Recovery checklist:

• ✅ Sleep 7–9 hours/night

• ✅ Eat 20–30g protein post-run

• ✅ Mobilize and strength train

• ✅ Hydrate throughout the day

👟 Run Smart, Not Just Hard

Soreness is a signal. Interpreting it correctly helps you stay on track, avoid injury, and become a stronger, more resilient runner. If you're ever unsure whether what you're feeling is normal or not, don't guess—reach out to one of the Living Well Doctors of PT.

Running should make you feel alive, not broken.

Stay strong and run smart!