Injured Before Your Marathon? Here’s What to Do

It is every marathoner’s worst nightmare: you put in all the hard work and sacrifice to train for your race and then become injured before your marathon. 

Then the questions swirl and the bargaining begins. Can you still run your marathon? Maybe you can run if you ditch your A goal? Maybe you can pick a race that is a month later? 

Unfortunately, many of us ignore the red flags that tell us to stop training and focus on recovery—and we end up worse for wear. 

This happened to me personally when I was diagnosed with a partial hamstring tear ahead of my 2019 marathon. I continued rigorous training while getting physical therapy, only to be unable to run for an entire year after my race.

Then, less than six months after finally returning to running, I was diagnosed with a plantar fascia tear. Not wanting history to repeat itself, I immediately canceled my 2021 marathon entry and focused on recovery. 

However, it is not black or white, and sometimes you can still run a marathon even after an injury. It depends on what type of injury you have and how much time remains before your marathon. 

To fully understand the dos and don’ts, we’ve spoken with experts Todd Buckingham, an exercise physiologist at Mary Free Bed Rehabilitation Hospital, and Joe Norton, a doctor of physical therapy, to make the decision as clear as possible for you, should you become injured before your marathon. 

What Should You Do If You Become Injured Before Your Marathon?

Nearly every runner has, at some point, woken up with an odd ache or soreness or had a sudden pain while running. 

If you become injured before your marathon, Norton says you should:

1. Get a professional diagnosis.
   Book an appointment with a sports physician, orthopedic specialist, or physical therapist who works with runners. A proper evaluation will clarify what’s actually going on and prevent guesswork.
2. Create a clear treatment plan.
   Work with your provider to determine the next steps—whether that means modifying mileage, adjusting intensity, or temporarily stopping running altogether. Knowing the plan reduces anxiety and speeds smarter recovery.
3. Stay active, without aggravating the injury.
   If you need to reduce or pause running, maintain your aerobic fitness with non-irritating cross-training such as cycling, swimming, aqua jogging, elliptical sessions, or gentle yoga. Keeping your engine primed makes the return to running smoother and safer.

Related Article: The Ultimate Guide for Cross Training for Runners

If you’re dealing with a running injury, seeing a qualified medical professional is always the best option. But if that’s not immediately possible, here’s a safe, structured approach you can follow in the short term:

1. Stop running and manage symptoms.
   Pause running and use ice or heat (whichever feels best) for 20 minutes, up to three times per day, to help manage pain and inflammation.
2. Give it a few days of true rest.
   Allow several days without running and pay attention to how the injury responds during normal daily activities.
3. Test the waters with an easy run.
   If symptoms improve, try a very short, very easy run with no pace goals and no intensity. This is purely a check-in, not a workout.
4. Assess the response honestly.
   If the pain stays the same or improves during the run and over the next 24–48 hours, you can cautiously resume running at about 50% of your normal easy-run volume for several days.
5. Shut it down if symptoms worsen.
   If pain increases during the run or within 48 hours afterward, stop running for at least a week and reassess. Continuing to push through worsening symptoms only delays recovery.
6. Maintain fitness with non-impact training.
   While you’re not running, keep your aerobic engine going with low-impact cross-training like cycling, swimming, aqua jogging, or the elliptical—activities that don’t aggravate the injury.

This conservative approach won’t fix the underlying issue, but it can help prevent a manageable problem from becoming a season-ending one until you’re able to get proper medical guidance.

Which Injuries Mean You Should Cancel Your Marathon?

Some injuries are simply non-negotiable. If you’re dealing with an acute injury such as a stress fracture, broken bone, muscle tear, or a Grade II–III strain, continuing to run can turn a manageable problem into a long-term setback.

In these cases, the smartest decision is usually to stop running and withdraw from the race.

Exercise physiologist Todd Buckingham explains that the timeline (and the decision) depends on the type and severity of the injury:

Bone fractures/stress fractures

Most fractures take roughly 6–8 weeks to heal, though it varies by bone and by person. If a fracture happens early enough in the training cycle, some runners may be able to recover and still complete the marathon—but expectations should shift toward finishing, not racing for a PR, since pushing too soon can delay healing.

Muscle strains

A Grade I strain may improve within 3–6 weeks, and some runners can maintain modified training if symptoms steadily improve and running doesn’t worsen pain. But Grade II or III strains, or any suspected muscle tear, often require months of recovery (and occasionally surgery). With injuries in this category, racing is typically a no-go.

Tendinitis

Tendinitis can sometimes settle in 2–4 weeks if inflammation is addressed early, but more stubborn or chronic cases often take 6+ weeks. Whether you can continue training depends on the severity and location of the injury. If running consistently aggravates symptoms or pain increases over time, it’s a sign you need to back off and reassess.

No matter the injury, Buckingham emphasizes the same bottom line: get evaluated by a qualified medical professional before deciding to train through it or toe the start line.

What Type of Injuries May You Be Able To Still Run With?

• Mild Plantar Fasciitis: If pain is mostly “first-steps-in-the-morning” soreness but improves once warmed up, racing may be possible.
• Low-Grade Achilles Tendinopathy: If morning stiffness improves with warm-up and pain stays under ~3/10 without increasing during or after, it’s sometimes manageable.
• Mild IT Band Irritation: If it’s low-level, predictable discomfort that doesn’t worsen as you run and settles quickly after, some runners can get through a race.
• Minor Hamstring or Calf Tightness: If it feels like muscular tightness (not a strain), and you can run normally without compensating, some runners get through.

How Can I Tell If I Need to Stop Running Because of an Injury?

You need to stop running if:

• The pain does not go away after traditional at-home treatments like ice, heat, and rest. If you treat at home and don’t improve after 2 weeks, stop running.
• The pain causes you to change your gait, putting you at risk for compensatory injuries.
• The pain gets worse as you run or intensifies within 48 hours of your run.

Buckingham adds that if you continue running and the pain doesn’t intensify, then running isn’t making it worse, and you can continue training. 

The location of the pain will be the first indicator, according to Norton. If the pain is acute, it could be a joint or tendon. If it is diffused, it could be a joint. 

The second indicator is how the pain behaves, meaning what makes it worse and what makes it go away. 

Here are a few indicators that may be able to help you identify your injury:

• Tendons and muscles warm up and improve with activity unless they are torn.
• Bones get worse with activity.
• Joints like some mobility but may have a threshold of how much.
• Hamstrings and calves will be more stimulated during speed activities, as they are associated with higher running velocity.

Related Article: Ibuprofen and Running: Negative Effects and Substitutes Of This Anti-Inflammatory Drug

The 1 to 10 Pain Scale

Norton likes to use a pain scale of 1 to 10 to ascertain if a patient should stop running:

• If the pain hurts more than a 6, stop running. If you can’t walk, see a professional.
• If the pain hurts at a level 5, proceed with caution. If the pain does not improve within 2 weeks of taking it easy but doesn’t hurt outside of running, take 3 days’ rest. After this, try running at 50 percent of your volume at an easy pace. If it still hurts, see a professional. 
• If the pain is at a level 2, tread lightly for a couple of days until it is gone. Focus on eating a balanced diet, sleeping, and using heat, ice, massage, and compression to spur healing.

Related Article: How to Start Running Again After a Break

How Can I Decide Whether to Cancel My Marathon?

Many runners push through the pain of an injury, all because they don’t want to think their hard work is wasted. However, training with an injury is risky, and it could lead to more time off in the future. 

Remember, there will always be other marathons, and the most important thing in running is longevity in the sport.

If you do need to take time off, this next guide will help you build back up after your break:

How To Start Running Again, After A Break Or An Injury: 6 Expert Tips