Runners are a stubborn bunch. We’ll run through just about anything—until our body forces us to stop. But not every ache or injury means you have to quit training completely. Some can be managed, while others need time off to heal.
Two of the most common injuries runners deal with are tendonitis and meniscus tears. If you’re wondering whether you can keep running with either of these, the answer is: it depends. Let’s break it down.
Can You Run with Tendonitis?
Tendonitis is an overuse injury that happens when a tendon gets irritated from repetitive stress. It often shows up in the Achilles, knees, hips, or hamstrings and can range from mild discomfort to a full-blown, can’t-walk-right kind of pain.
When You Might Be Able to Keep Running
You might be able to continue running if:
- The pain is mild (1–3 out of 10) and doesn’t get worse during or after the run.
- The tendon feels better as you warm up and doesn’t flare up later in the day.
- There’s no major swelling, stiffness, or weakness.
- You’re willing to adjust your training—less mileage, lower intensity, and fewer hills.
When You Should Take a Break
Stop running (at least temporarily) if:
- The pain is sharp, worsening, or affecting your stride.
- The affected tendon is swollen, stiff, or weak.
- Running makes it worse, and the pain lingers even during daily activities.
- You’re compensating and changing your form, which will likely lead to another injury.
How to Manage It
If you’re dealing with mild tendonitis but want to keep running:
- Reduce mileage and avoid speedwork.
- Focus on proper warm-ups and mobility.
- Strength train, especially with eccentric exercises to build tendon resilience.
- Cross-train (cycling, swimming, or walking) if needed.
- Gradually return to full training once symptoms improve.
Tendonitis is manageable if caught early, but ignoring it can lead to chronic tendinopathy, which is much harder to fix.
Can You Run with a Torn Meniscus?
The meniscus is the cartilage in your knee that cushions and stabilizes the joint. A tear can happen from sudden twisting or gradual wear and tear over time. Unlike tendonitis, a torn meniscus doesn’t heal on its own, so whether you can run depends on the severity of the tear and how your knee responds.
When You Might Be Able to Keep Running
Some runners can manage a meniscus tear without surgery. You might be okay to continue if:
- There’s no locking, catching, or instability in the knee.
- Pain is mild and doesn’t worsen with running.
- You’ve strengthened the surrounding muscles to support the knee.
- Your doctor or physical therapist has given you the green light.
When You Should Stop Running
Take a break if:
- Your knee is swollen, stiff, or painful during or after running.
- You feel instability or your knee locks up mid-stride.
- The tear is severe and surgery has been recommended.
How to Manage It
- Stick to soft surfaces to reduce impact.
- Shorten your stride and focus on good running form.
- Strength train to support the knee joint.
- Pay attention to symptoms—if pain increases, back off.
A torn meniscus doesn’t always mean you have to quit running forever, but pushing through without a plan can lead to bigger knee problems down the road.
The Bottom Line
Not every injury means you have to stop running, but you need to be smart about it. Mild cases of tendonitis can often be managed with training modifications and strength work, while a meniscus tear requires careful assessment of your symptoms and stability. Either way, building strength is key to keeping you running longer and pain-free.
If you’re struggling with an injury and want a strength plan tailored to your needs, I can help. Let’s build a plan that supports your running and keeps you moving for the long haul. Work with me here.