Probably the most common question I get: Can I still run? Can I keep training?

I know for most runners right now, race season is over or winding down.

But when I look around at social media or chat with my own runners that I'm coaching (inside of Running Rescue), there's a smattering of plantar fascia heel pain going around.

BEFORE YOU CLOCK OUT...

(Because I know some of you read "plantar fascia" and immediately decided this newsletter wasn't for you...)

These 5 rules actually apply to ANY tendon-like injury (think: ITBand, achilles, runners knee, hamstring tendinopathy, glute medius, peroneals, post tib etc)

So while these are my 5 plantar fascia heel pain rules that I use to help determine whether one of my runners can keep training or whether we need to scale things back for the day...

You may still wanna check these out in case you get frequent tendon-niggles.

Because yes, you can still run through a tendon injury - but you have to be smart about it. (And my whole goal when I do work with a runner 1-on-1 is to KEEP you running so you don't lose your running fitness.)

The 5 Rules to Help You Determine: Can I Still Run Today? -Plantar fascia heel pain edition

1. Do you have plantar heel pain in the morning? If you do, it needs to improve as you walk around.
2. Once your foot has "warmed up" and the pain has died down, what level are you at? 3-4/10? We can run and make this work. 5/10? this is a no-go.
3. Pain during a run? It's ok if you have the occasional twingey stab up to a 5/10, but it needs to be "1 second long and gone".
4. The next morning: is your pain GREATER than normal? Yes? Then we over did it somewhere between rehab + running yesterday. Refer back to Rule 2.
5. The next morning: is your pain about normal or LOWER? You have the green light to run! But don't necessarily increase distance or speed!

I think the biggest thing that surprises my runners is that it's ok to run some with pain/twinges.

And that's because there's a fine line between "your body is just a chatty-cathy" and "no really, stop".

So how do you necessarily tell the difference?

Honestly, by having years of running under your belt.

But typically for me, I can tell something is VERY WRONG when a pain is very sharp, very high (meaning 7-8/10) not a typical ache, twinge, or "body-complaint", and very persistent. Meaning it typically sticks around for more than 1 run.

So with all of that for context, hopefully this helps you decode any current post race or off season niggles.

And if you are one of those runners who is currently struggling with plantar fascia heel pain, I have a blog post I'm bringing back around for a second time since a lot of people seem to need it.

You can check it out here:

Until next time...

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

Looking for MORE ways to work together?

• ​RUNNING RESCUE CALL: Save your run and your race. Work directly with me 1-on-1 at the first sign of an ache, niggle, or repeat running injury. We'll deep dive into the why behind your injury and create a personalized exercise program that gets you out of pain, keeps you running, and helps prepare you for race day!
• Grab my NEWEST FREE Strength resources for runners: The Calf & Achilles Cure Toolkit, made for marathoners sidelined by stiff, painful achilles and tight, injury-prone calves who want to protect their training cycle and show up to the starting line strong, pain-free, and ready to race.
• ​STRONGER FEET WORKSHOP: Losing the battle to plantar fasciitis, posterior tib pain, or reoccurring Achilles tendonitis? Not with this workshop ;)

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