Running Through Pain: When to Push and When to Pull Back

Hey Reader!

This past weekend, Jen and I took on the Little Rock Marathon and Half—and we had a blast! But as many of you know, my knee isn’t at 100%, so I found myself doing what I always do in a race: periodic check-ins. I was constantly assessing how it felt, making sure nothing was getting worse. These little self-assessments are something every runner should practice—catching small issues early can help prevent them from turning into race-ending problems.

Little Rock Marathon: As you can tell, it was a Mardi Gras theme this year.

All that to say – If you run long enough, you’ll face it—pain. Not just the expected fatigue of an ultra, but a sharp ache, a nagging soreness, or a sudden jolt that makes you wonder:

Should I keep pushing, or am I about to make things worse?

This is exactly what Jen Johnson faced during her first 100-mile race at Rocky Raccoon 100. Her training was solid, her mindset was strong, and she was holding her pace. Then, her knee locked up.

No warning. No clear cause. Just a knee that wouldn’t bend properly.

Yet, she didn’t quit.

Jen kept moving forward, adjusting her strategy and pushing through discomfort—but not recklessly. She had to balance grit with wisdom, knowing the difference between pushing through fatigue and risking long-term injury.

So How Do You Know When to Push or Pull Back?

Here are a few guiding principles:

Push Through When…
✔️ It’s general fatigue, soreness, or muscle tightness that improves as you move.
✔️ The pain is symmetrical (both legs, feet, or arms are equally sore).
✔️ It’s a mental struggle more than a physical limitation.
✔️ The pain isn’t getting progressively worse.

Pull Back When…
❌ You feel sharp, localized pain (like Jen’s knee).
❌ It alters your gait or forces compensation (this can lead to bigger issues).
❌ It worsens with movement rather than improving.
❌ You sense something is structurally wrong (swelling, limping, or instability).

What Jen Did Right

Jen didn’t let frustration take over.
She focused on what she COULD do rather than what she couldn’t. Instead of running freely, she power-hiked hard, paced smart, and stayed in the race mentally. With her husband pacing her, she adjusted and pushed to the finish line—under 24 hours!

The Takeaway:
Pain will show up in ultras, but it doesn’t have to stop you. The key is knowing whether you need to push through or pull back. Learn your body, listen to the signals, and trust your training.

Want to hear Jen’s full story?
Listen to the latest Run the Riot episode here: Run the Riot Podcast – Jen Johnson