Knowing when to stop a run: the most important skill

The most important skill for any runner to have in their training is knowing when to cut a run short. And, subsequently, being able to actually do it

As runners we are used to suffering; to pushing through the pain. Sometimes we see cutting a run short as a weakness or failure. But pushing harder not always the right choice. There are situations in which calling off a run or ending before your planned mileage is the smartest and bravest choice you can make.

Here are some times when it's critical to stop and end a run early:

1. You feel an injury coming on or an older injury is aggravated. There's a difference between discomfort and pain. If you end up having acute pain or you feel like something is really wrong, this is the time to stop the run. This is especially true if you have a chronic or recurring injury that is flaring up and getting worse over the course of a run OR if you feel something 'snap' or a sharp pain. Missing a few miles will not change your race outcome. However, continuing can exacerbate the injury and take you out of the game long term.

2. It's too hot or you are getting overheated. This can be actually dangerous. Recognizing when the heat is reaching the tipping point isn't just about performance; it's about knowing when you are reaching your limits. At some point the body is physiologically unable to regulate temperature and there is no way to mitigate it. Quickly getting your core body temperature down in the most important thing.

3. You're too cold. Hypothermia can be a concern. On really cold days, you'll still get sweaty, couple that with wind or breaks where you have to slow down and your core body temperature can drop really quickly.

4. Weather is dangerous. This doesn't mean a light rain storm, but weather turn a situation quickly. Things like lightening or ice can turn a run into a life threatening situation.

5. You don't have sufficient fuel or hydration. Whether you came into the run underfueled or dehydrated or you don't have enough with you, sometimes cutting a run short because you can't stay hydrated or fueled enough means you live to fight another day. Especially when you're training for a longer race like a half or full marathon, living to fight another day is the name of the game.

Don't be scared to call a run, even if it's not going to be a calamitous, stopping a run doesn't mean you're weak; it just means that you're making smart decisions. Cutting a run short will never make or break your training, but pushing through when you shouldn’t absolutely can. The goal is always to live to fight (aka run) another day!