Training rules
RunQuest helps guide training decisions, but readiness and pain scores are not a medical diagnosis.
Continue only if movement remains normal and pain is not increasing.
Reduce duration, lower intensity, or switch to run-walk. Do not chase pace.
Stop the run and consider assessment before resuming similar training.
Stop for sharp pain, altered gait, dizziness, confusion, chills, chest pain, faintness, numbness, or unusual weakness. Never push through worsening pain.
Use dry layers, cover exposed skin, check for ice, and extend the easy warm-up. Move indoors in extreme cold. Stop for uncontrolled shivering, confusion, fumbling, slurred speech, drowsiness, numbness, or pale/waxy skin.
Use effort and heart rate before pace in hot or humid conditions. Consider treadmill or early-morning runs during extreme heat.
Convert hard running into easy running, walking, cycling, or rest when fatigue, soreness, or readiness says the cost is too high.
Heavy lower-body or hinge work should soften the next run. The plan should protect strength training and running progress together.