Running Injuries | 3 Reasons To Not Stop Running

Hello, Healthy Runners!


Have you been injured and thought to yourself…I should just stop running? As an injured runner you may have been told to stop running and rest in order to get rid of your pain.


Well meaning doctors are just trying to make you feel better and get rid of your running injury.  However, this could be a recipe for preventing you from getting back to the sport you love!


In this blog, I will break down 3 reasons to not stop running when you have a running injury.





Click the video below to watch the LIVE video within the Healthy Runner Facebook Group





Let’s get into the three reasons you should not stop running when you have an injury!


1. You’ll lose your running fitness


When you stop running due to an injury, you start to lose the fitness that you’ve built up through training. Think about how you feel when you go a few days without running. Maybe you’re too busy, maybe you’re just not feeling up to your run… when you get back out to the pavement, you feel a little weaker, a little less able to get through that run. If you have an injury and your doctor tells you to stop running for 4 to 6 weeks, you’ll really feel the difference in your running capacity when you get back to running. Through your training you’ve built the ability to endure the effects on running on the body. You can continue to run through an injury, but perhaps modify your training for that week so that you don’t lose this fitness.


2. You’ll get weaker


When you rest due to an injury, you stop engaging your muscles, right? This means that your muscles are starting to atrophy and breakdown. By consistently training as a runner, you build up muscle strength, muscle tone and the ability to make it through your runs without compensations due to weak musculature. Taking time off from running for a few weeks will cause these strong muscles to weaken. You’ll lose the running fitness previously mentioned more quickly than you’ll lose muscle strength, but it only takes about 3 weeks of inactivity for muscles to begin to atrophy.


3. You’ll get stiffer


Let’s give an example with this one. Think about being in a stabilizing boot. This prevents any range of motion from happening at the ankle and forces the hips to compensate due to the added height on one side. When you finally get out of that stabilizing boot, your ankle range of motion is going to be significantly decreased, your hips may feel tighter, as well as your hamstrings. When you train consistently, you’re making sure that you’re stretching and through your running, you’re establishing good range of motion. Stopping this due to inactivity will cause muscles to tighten and your range of motion will decrease.


With the right guidance and instruction from a healthcare provider, you can continue to stay active through an injury. Obviously there are some injuries that you just cannot continue to train through – and that’s OKAY! We want to make sure we are staying healthy and smart above all else. However, certain injuries are simply set backs that we can work through to stay active, doing what we love!


If you are still worried that you may do more damage continuing to run with an injury, click this previously published blog article https://sparkhealthyrunner.com/should-i-stop-running-if-i-have-an-injury/ to learn about the 4 serious running injuries to never push through that will require you to stop running. 


You can also listen to Dr. Scotti share this information on the Healthy Runner Podcast…available wherever you get your podcasts!




Here is what other runners are saying about the podcast



Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

Warmest regards,


– Duane


Duane Scotti, PT, DPT, PhD, OCS



Have you been running but you are not getting the results you are looking for?  Are you looking for a plan beyond google that will provide structure, is individualized to your busy schedule, and will keep you injury free?


I am excited to announce that I will be expanding my personalized coaching services to guide you in taking your running to the next level!


The SPARK Healthy Runner Program includes:


– 100% customized training plan developed and monitored by myself as your running coach and physical therapist!

– 100% customized strength plan developed and monitored.

– Modifications to your plan as needed.

– LIVE on-boarding coaching call by phone or video chat.

– Weekly workout analysis and accountability.


Click THIS LINK for a FREE 20 minute phone consultation and let’s chat to see if this program is a good fit for you!



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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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