Deciding when to stop running before a half marathon is a question many new runners face. With proper training and preparation, finishing a half marathon is an achievable goal for most runners. However, running through pain or injury can lead to more serious issues down the road. Knowing when to call it quits can prevent further damage and allow you to heal and train smarter for your next event.
Listen to Your Body
The most important gauge of when to stop is listening to your body. Pay attention to any signals like pain, tightness, or discomfort, especially if new or worsening. Minor aches may be normal with increased mileage, but sharp or persistent pain is a major red flag. Stop immediately if you feel any shooting, stabbing, or sudden acute pain in muscles, joints, bones, etc. This likely indicates an injury that will only get worse if you continue running.
Monitor Warning Signs
Be aware of common warning signs that you may need to stop:
- Limping or changes to your running stride/form
- Shortness of breath/trouble breathing
- Dizziness, nausea, vomiting
- Cramping that doesn’t go away with rest
- Chafing/blisters that are altered your gait
- Fatigue that forces you to slow down significantly
Paying attention early on can allow you to listen to your body and avoid a more severe issue.
Have a Backup Plan
The best way to approach race day is to already have a backup plan if you need to stop. This may include options like:
- Stopping at the next aid station if needed
- Walking portions if you’re struggling to run
- Having a friend or family member ready to pick you up
- Knowing the course well so you can find the closest exit point
By accepting that stopping is a possibility and preparing for it, you can make a smart decision under pressure if the need arises.
Consider the Severity
As a general rule, mild to moderate discomfort can often be run through with proper preparation. But severe or worsening pain should not be ignored. Consider:
- Mild: Some muscle soreness, minor blisters
- Moderate:MANAGABLE breathing difficulty, joint soreness
- Severe: Sharp/stabbing pain, limping, vomiting
Be honest with yourself about the intensity of any symptoms. Mild issues can likely be overcome if you slow down and listen to feedback from your body. But anything severe or debilitating is a clear sign to stop.
Have Realistic Expectations
Understand that some discomfort is expected when running long distances. It’s unlikely you’ll feel great at mile 12 of a half marathon. But be realistic about your abilities as well. Just because you “should” be able to finish doesn’t mean you have to if your body says otherwise.
The ultimate goal is to finish healthy. That may mean stopping short of the finish line rather than causing damage by pushing through severe issues.
Know When to Stop Training
Making the decision to stop running can be made prior to race day as well. Listen to your body during training and be willing to take a break if needed. Signs it’s time to stop training include:
- Several days of unusually sore muscles
- Pain or tightness that doesn’t improve with rest
- Inability to complete workouts due to fatigue/discomfort
- Ongoing illness like fever, nausea, etc.
Stopping early in training can allow injuries to heal so you’re stronger on race day. Attempting to push through warning signs may mean you never make it to the start line.
When to Call It Quits on Race Day
Here are some general guidelines on when you should consider stopping during the race:
Mile Marker | Recommendations if Struggling |
---|---|
Mile 1-3 | Walk portion if needed, evaluate after first few miles since some discomfort is normal at the start |
Mile 4-6 | Assess level of pain/discomfort and whether it’s improving or worsening. Stop if sharp pain. |
Mile 7-9 | Consider stopping if pain becomes severe or you’re limping/altered gait |
Mile 10-12 | Strongly consider stopping if struggling to keep running due to injury/pain |
Mile 12-13.1 | Walk or stop unless you’re close enough to finish comfortably |
These are general guidelines, but you need to listen to your own body above all. Be willing to stop at any point if your body is telling you to.
When to Reevaluate Running Entirely
In some cases, you may need to reevaluate running altogether for a period of time if:
- You frequently experience running-related injuries
- Injuries are severe or require significant recovery time
- Injuries reoccur as soon as you attempt running again
- You consistently have pain/discomfort during and after running
Seeing a physical therapist, sports medicine doctor, or other specialist can help determine if you need a longer break from running or modifications to your training to stay healthy.
Listen to Your Support System
Don’t ignore what people around you are noticing either. Your running partner, coach, friends and family may pick up on issues with pain, form, focus, etc. that you aren’t noticing yourself. If multiple people express concern, it’s wise to consider their feedback.
Conclusion
Deciding when to stop running before or during a half marathon requires carefully listening to your body and being realistic. Mild discomfort is expected, but severe or worsening pain is a clear sign to stop immediately. Having a plan if you need to quit can make it easier to do so. With proper rest and recovery, you’ll be able to come back stronger and avoid long-term injuries.