What happens to my plan when I log pain or a niggle?

Your plan adapts to what you logged. The worst reading still open decides how, by how bad it is and where it hurts. Mild pain takes the hard efforts out and keeps your minutes. Moderate pain also makes your runs shorter, at 70% of their minutes. With stronger pain there is no running: each run becomes low-impact cross-training such as cycling, swimming or pool running, up to 60 minutes, and strength waits. With severe pain your plan pauses. In most places that means 1 to 3 out of 10, 4 to 5, 6 to 7, and 8 or more. Pain along the bone of your lower leg or in your foot means no running at any level, because it can come from bone. Pain you did not place is read more carefully as well. Pain in your hip, groin or deep in your buttock pauses your plan at any level, and so does a sudden injury.

Warning signs always pause your plan: pain at night, not being able to bear weight, pinpoint bone tenderness, numbness or weakness, a joint that locks or gives way, or significant swelling. Stop running and have it checked by a doctor or physiotherapist. Trailwise builds no new plan while a problem is open. The Agenda says what changed and what you logged, and each changed session is marked. The iPhone app shows the easier sessions but not yet the reason. A workout already on your watch stays there, so skip it yourself. A plan from a coach or imported from Intervals.icu does not change, and a running return-to-run programme keeps its own pain rules.

The change lifts when you mark the spot recovered in Log today, or a later answer says there is no pain. How your plan comes back depends on what the problem cost you in running. After a short, mild problem it is as it was. After 4 or more days without a run, a problem of a week or more (two weeks if it only took out hard efforts), or pain bad enough to pause your plan, you ease back: a week at 80% of your minutes, then a week at full minutes. After 10 or more days without a run, or a problem of three weeks or more, it is three weeks: 60%, 80%, then full minutes. There are no hard efforts until that ends, and no run is much longer than your longest of the last 30 days.

After 21 days or more without a run your old plan does not come back. Start the return-to-run on-ramp, or build a new plan after your first recorded run, which starts easy. After pain along the bone of your lower leg or in your foot you do not run for 5 days once it has settled, then you ease back over the three weeks above if it lasted under a week and never paused your plan. Otherwise, and after pain in your hip, groin or deep buttock, the on-ramp comes first and a recorded run does not change that for eight weeks. Trailwise cannot examine you: if that pain is still there after a week, have it examined, and anything that goes on for three weeks is worth showing to a doctor or physiotherapist.