Can I Run Today? — The Resilient Runner Pain Scale (Free PDF)

Pain is protection — but runners are trained to ignore it. Use this quick scale to decide whether you should run, back off, or stop and fix the root cause.

WHAT’S INSIDE

• The Resilient Runner Pain Scale (1–10) with clear actions

• “Ultrarunner” funny version (because denial is part of the sport)

• Bonus reminders from years of trial and error

WHO IT’S FOR

• High-performing runners balancing work, family, and training

• Anyone who’s ever said “It’s just tight” and then limped the next day

HOW TO USE IT

1) Check your current pain against the scale.

2) Do the recommended action (Go, Monitor, Back Off, Stop, Get Help).

3) Save the PDF to your phone for pre-run reality checks.

DISCLAIMER

This guide is for educational purposes and isn’t medical advice. If in doubt, consult a PT or sports clinician.

P.S. Want the full framework behind this guide?

I’m writing a 5‑part series on Substack: The Running Injury Cycle (Defeat → Denial → Depression → (re)Discovery → Durability). Subscribe for weekly posts, tools, and mindset shifts.

(p.s. - by downloading this free guide, you approve your email to be added to my newsletter list, where I write weekly on running for life performance - I promise I won't spam you.)