Should I Run This Race or Not?

"Should I Run This Race or Not?" 

A Guide to Making the Decision Safely

As a running physical therapist and run coach, I get this question a lot. 

The hardest time to answer this question is when I'm first meeting someone with pain from running and they're hoping for this simple yes or no answer because there's so much emotion behind this question. Behind the decision to race or not is fear, disappointment, anxiety, and uncertainty. 

Not to mention the financial commitment that often comes with bigger events, particularly ones someone is planning to travel for. 

It requires a delicate answer.

So, I want to help you make this decision thoughtfully, using pain as your guide and considering your long-term running health.

Use Pain as Your Guide

One of the clearest ways to evaluate whether to race is by paying attention to your pain. While some minor aches and stiffness are normal for runners, there’s a difference between manageable soreness and a warning sign. Here’s a simple guideline to follow:

• Pain above 3/10 (on a 0-10 scale) during or after your run is a red flag. If your pain exceeds this level, increasing training intensity or attempting the race can push a minor issue into something more serious.

• Sharp or sudden pain that changes your gait is another signal to pause. If you notice limping, altered stride, or unusual compensations, your body is telling you it’s not ready for the stress of racing.

The goal here is not to be overly cautious, but to be honest with yourself. Pain is your body’s way of communicating, and ignoring it can lead to longer recovery times and potentially more severe injuries.

For more in depth information on this topic, download my 3-Step Guideline to Safer Miles to help navigate pain while running. 

Consider Your Personal Injury History

Not all aches are created equal. Your personal injury history plays a significant role in how you should interpret pain. If you’re prone to recurring injuries in a certain area, even mild pain might be a sign to hold back.

On the other hand, if you rarely get injured and understand your body’s usual post-run aches, you may be able to make modifications rather than skip the race entirely.

Options to Modify Your Race Plan

If your pain level or injury history is making you hesitate, you don’t have to make an all-or-nothing decision. There are several ways to adapt:

1. Shorter distance – Many events offer multiple distances (5K, 10K, half, full). Consider dropping down to a shorter option that allows you to participate without aggravating your issue.

2. Walk-run strategy – You can mix walking intervals with running. This reduces load on the affected area and allows you to finish the race while still honoring your body’s limits.

3. Deferral or postponement – Some races allow you to defer your entry to the next year or to another race. This might be the smartest move if pain is persistent or worsening.

These options let you enjoy the event experience without compromising your recovery.

I like to remind people that one finish line is not the goal. At least not with the athletes I like to work with. For them, the goal is the ability to maintain health, strong running long term. 

A Simple Decision-Making Process

Here’s a step-by-step approach you can use to decide whether to race:

1. Assess pain during runs – Take note of any pain above 3/10, sharp pain, or changes in gait.

2. Evaluate post-run recovery – Is the pain lingering hours or days after your run? If yes, it’s a sign to back off.

3. Consider modifications – Can you reduce the distance, add walking breaks, or switch to a shorter race?

4. Reflect on personal history – How has your body responded to similar aches or minor injuries in the past?

5. Make a decision – If racing as planned could worsen your condition, consider deferring, modifying, or skipping the event.

This process helps you make a rational choice, rather than an emotional one driven by FOMO or pressure.

Listening to Your Body is a Strength

It’s important to acknowledge that choosing not to race or to modify your plan is not a failure.

Crossing the finish line while injured may feel satisfying in the moment, but it can lead to weeks or months of recovery, which delays your next training cycle and may create new compensations.

Instead, think of the goal as feeling confident at the starting line. A well-prepared, healthy runner has a much better chance of enjoying the race, performing close to their potential, and staying consistent in training afterward.

Key Takeaways

• Pain above 3/10 or sharp pain altering your gait is a warning to pause.

• Modify your plan if possible to  a shorter distance, walk-run strategy, or deferral are all valid options.

• Consider on your personal injury history and listen to your body carefully.

• The ultimate goal is confidence at the starting line, not just crossing the finish line.

Running is a lifelong pursuit, and the best races are the ones you enjoy while staying healthy. Making the decision to race or not based on thoughtful evaluation of pain and personal history ensures that you can keep running consistently for years to come.

Remember, skipping or modifying a race is not quitting. It’s choosing long-term resilience over short-term gratification. Treat yourself kindly, trust your body, and plan for the races you can run confidently and safely.

If you are someone who has been dealing with pain and you're looking to invest time into a long-term solution, reach out to me about my Return to Run program. It's a focused, personalized plan to help you go from where you are to consistent painfree running in three months. 

The Return to Run Program 

 ➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.

✉️ Share with a running friend who you want to help stay injury-free this season!

❤️‍🩹 Currently dealing with an injury?: Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach.