How to Handle Pain When You're Close to Raceday

As many of you may know by now, I'm currently training for my first ultramarathon! It's going to be a 70-mile road running event in October. (Wish me luck!)

After having a baby in September 2024, I gradually trained myself up to "base training" in January 2025 and since then my sights have been set on preparing for this major ultramarathon event. 

I've been logging week after week of long, easy paced runs with 20+ mile long runs - all smooth sailing and feeling great. 

So you can imagine how annoying it is that after my peak week (my first ever 30 mile run), I started to feel some whispers of hamstring tendon pain! 

This is the story for a lot of runners, so I know some of you may commiserate with the frustration of training so long and ending up with pain at the end of training when your race is only weeks away. 

You're left with this question: what do I do about this pain?

There's a difference between normal training soreness, stiffness, and low-grade discomfort that comes with long miles. But what’s not normal are the warning signs that your body is moving past healthy training stress into a potential injury.

Here’s your step-by-step guide for figuring out what pain means, what you can safely run through, and when to hit pause. 

Step 1: Rate Your Pain

Your very first tool is simple: the 0–10 pain scale.

• 0–3/10 (Safe Zone): If pain is mild, not sharp, and doesn’t interfere with your stride, you can usually keep running.

• 3–5/10 (Caution Zone): This is the gray area. It may be okay to continue training, but proceed carefully. Take breaks, back down intensity, and monitor closely.

• Above 5/10 (High-Risk Zone): This is your red light. Sharp pain, or anything over a 5, means stop the run and don’t push through. This is your body’s way of telling you it needs intervention.

The key isn’t to ignore pain. It’s to understand it and respond appropriately.

Step 2: Pay Attention to How Long the Pain Lasts

Not all pain is created equal. Just as important as intensity is duration.

Ask yourself: does the pain only show up during your run, or does it linger?

• Stops soon after running: If your pain fades when you cool down or disappears within a couple of hours, it’s usually safe to continue training (with modifications).

• Lasts 12–24+ hours: This is more concerning. Lingering soreness that stays beyond a day signals your tissues aren’t recovering. If your pain is greater than a 3 and sticks around for more than 12 hours, it’s a sign to pause.

• Lasts for several days: If your pain follows you around well past your runs, it’s time to scale back significantly or rest entirely until it settles.

Think of it this way: the longer your pain hangs on, the more it’s asking for attention.

Step 3: Watch for the “Seek Help” Triggers

Some pain simply isn’t safe to manage on your own, especially when your race is only days away.

Here are your green flags to seek professional care:

• The pain is sharp, stabbing, or localized to a joint or bone.

• It’s altering your running form.

• It comes back consistently on 2–3 consecutive runs.

• It lingers more than 48 hours after you stop running.

If you check any of these boxes, don’t wait until after race day. Getting help now can mean the difference between lining up at the start or sitting it out.

Step 4: Modify, Don’t Panic

The most common mistake I see runners make in these final weeks is to either completely stop running at the first sign of discomfort or push through everything out of fear of losing fitness. The truth? Neither extreme works.

Instead:

• Shorten runs rather than skipping them altogether.

• Add walk or stretch breaks if discomfort creeps up mid-run.

• Cross-train with cycling, swimming, or elliptical if running flares things up.

• Test again after 2 days off. Often, a short reset is all your body needs.

Remember that fitness is built over months, not days. Taking a few easy days now won’t erase your training, but it can save your race.

Step 5: Race-Day Pain Plan

Even if you make all the right choices, you might still have to modify your efforts on race day. That’s okay. The goal is to keep things safe and manageable and not open the door to long-lasting pain.

Here’s how to race smart if pain shows up:

1. Warm up properly. Dynamic moves and light jogging help keep muscles and joints happy.

2. Use the pain scale. If discomfort stays under 3 and doesn’t alter form, keep going. If it creeps up past 5, slow down or walk.

3. Avoid “gritting through” sharp pain. Playing the hero with pain early in a race can lead to long lasting pain and impact future performance. 

Step 6: Post-Race Recovery

Once you cross the finish line, don’t just hope your pain magically disappears. Your post-race plan matters:

• Gentle movement, mobility, and light stretching in the first 24 hours.

• Hydration, protein, and anti-inflammatory foods to kickstart recovery.

• Rest helps, but not being completely immobility. Short walks are great.

• If pain is sharp, persistent, or worsening, get checked out quickly instead of “waiting it out.”

The Big Picture

Ignoring pain rarely ends up well. So it's important to listen, adapt, and respect the signals your body sends you.

For example, after feeling some pain last weekend I took my mileage down this week and decided to significantly modify my last 25 mile training run (twist my arm, why don't you?). Good news is that my hamstring is feeling better, but not perfect! 

So I'm focusing on my strength training, doing a few key exercises daily and twice a week heavier lifts. 

I've trained too hard and come too far to give up now.  I'm trusting the process that I know works and being humbled to run and train smarter. Even physical therapists need the reminder! :) 

If you're having pain but want to continue training for your goal events, set up a Discovery Call with me to discuss how you can do this safely.

Happy Running,

Dr. Erin