Push or Pivot? The Smart Runner’s Guide to Adjusting Workouts
Not Every Run Should Be a Battle—Here’s When to Pull Back
You lace up, step outside, and within minutes… something feels off.
Your stride is awkward. Your breathing is heavier than usual. It feels like you’re dragging your body forward rather than moving with it.
Your inner voice kicks in:
"Push through! Tough it out! No pain, no gain!"
Sounds heroic, right? But is it actually smart?
Here’s the truth: blindly pushing through bad workouts doesn’t make you tougher—it makes you slower, more fatigued, and more injury-prone.
The best runners? They know when to push… and when to pivot.
Why You’re Having an Off Day (And Why Ignoring It Will Cost You)
You won’t feel fresh every time you train. That’s normal. But if you’re constantly forcing your way through workouts that feel awful, it’s time to ask why.
The most common culprits:
Fatigue debt – Poor sleep, inconsistent recovery, or just too much training with not enough rest.
Coming down with something – If you’re fighting off illness or your immune system is compromised, your body is already under stress.
Overtraining – Too many hard days, too few easy ones. Burnout is creeping up.
Mental fatigue – Lack of motivation isn’t always about discipline—sometimes, it’s a sign your body needs a break.
Environmental factors – Heat, humidity, wind, altitude—all of these can add stress without you realising.
🚨 Warning Sign: If your easy pace suddenly feels like you’re running in quicksand and your heart rate is higher than usual, your body is waving the red flag. Ignore it too many times, and you’re flirting with injury, illness, and burnout.
Your 3 Pivot Options
Once you recognise you're having an off day, you have three options—and none of them involve quitting on your goals.
1. Delay the Workout
If your schedule allows, move your hard session to another day and swap in an easy run or complete rest instead. Tomorrow’s fresh legs will serve you better than today’s grind.
2. Adjust the Pace (Run by Effort, Not Ego)
If the goal is endurance, slowing down by 3-5% won’t kill your progress. The key is hitting the right intensity—not a magic pace. Your body still gets the training benefit without excess fatigue.
Use these targets to slow down conservatively based on how compromised you feel:
Feeling —> Description —> Pace Adjustment
A Little Off —> Legs just feel "flat." —> -2.5%
Heavy Legs —> Noticeably lacking pop and snap —> -4%
Slow & Tired —> Really struggling, dead legs —> -6%
Very Bad —> On verge of injury/illness —> Bag the workout
3. Reduce the Volume, Keep the Quality
If you’re training for shorter races (5K-10K), speed and intensity matter. Instead of lowering the pace, cut back the reps or distance while maintaining effort.
👉 Example: If your plan says 6 x 800m reps, scale down to 4 reps at the same intensity.
When to Call It Completely (No Negotiation)
There are times when even the smartest adjustments aren’t enough. In these cases, pushing through is just dumb.
🚫 Signs you should bag the session entirely:
You feel sick, dizzy, lightheaded, or feverish.
Injury warning signs—sharp pain, swelling, or something getting worse as you run.
Weather is extreme—dangerous heat, lightning, or conditions that increase injury risk.
Severe digestive distress—if you can’t focus on running because your gut is waging war, it’s not happening today.
Elite runners take full rest days when needed. You should too.
The Smart Runner’s Rule: Adapt Early, Benefit Later
Learning when to adjust, scale, or skip a workout isn’t about weakness—it’s about longevity.
💡 A well-adjusted session keeps you progressing. A reckless one sets you back.
Here’s your challenge:
✅ For the next 7 days, start tracking how you feel before every run. Energy levels, leg heaviness, breathing—take note. If you feel off, make a strategic adjustment and see how it impacts your next session.
👉 Did you recover faster? Did the quality of your next hard workout improve?
DM me or comment with your experience—I want to hear how it changes your training.
Train smart, run strong.
Daniel Lucchini