Endurance coach Dougal Allan discusses the differences between 'good pain' and 'bad pain' to help you decide whether to push through or back-off...
"}},"slug":"how-to-work-out-whether-pain-is-good-or-bad","blogTags":"Performance","featuredPost":false,"author":{"name":"Dougal Allan","slug":"dougal-allan","facebookHandle":"https://www.facebook.com/DAendurance/","twitterHandle":"https://twitter.com/dougalallan?lang=en","instagramHandle":"https://www.instagram.com/dougal_allan/?hl=en","linkedInProfile":"https://www.linkedin.com/in/dougal-allan-763649144/?originalSubdomain=nz","stravaProfile":null,"bio":{"childMarkdownRemark":{"html":"Dougal Allan is a professional athlete who has twice won the 243km Coast To Coast Longest Day Race in New Zealand, in 2019 and 2021.
\nSince he first started competing in endurance sport in 2006, Dougal has also won Challenge Wanaka twice (and set a course record), as well as winning XTERRAs and finishing on the podiums of IRONMAN and adventure races around the world.
\nDougal has an honours degree in Physical Education from the University of Otago and he is the Head Coach of DA Endurance Coaching. Dougal is always upskilling and he's an accredited Level 2 TrainingPeaks Coach.\nImage credit: Kurt Matthews Photography ©
"}},"title":"Professional Athlete and Endurance Coach","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/1XJmpCjRZEsTe1fV2U6LKp/95b9e2295b0be5dc78b25220151f1694/DougalAllan.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/4zGFPq6n1hKrvz5XWDWDbI/94eadd71d066f00eaf40c55ec8c5922b/Dougal_Allan_prone_blog_header.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"As human beings, we quickly learn what \"bad\" pain feels like. It starts with simple things like a stubbed toe as we learn to walk, then moves to bee stings, and…","html":"As human beings, we quickly learn what \"bad\" pain feels like. It starts with simple things like a stubbed toe as we learn to walk, then moves to bee stings, and eventually escalates to broken bones or torn muscles. Emotional or psychological pain—like grief or heartbreak—also falls under the category of \"bad\" pain.
\nBut for athletes, there’s also such a thing as \"good\" pain. It might come in the form of shortness of breath or an elevated pulse as we push the pace on a bike or running track. Perhaps it's aching muscles after lifting heavy loads at the gym or running down a steep hill.
\nHowever, the line between good and bad pain can blur. Knowing when to push through for progress and when to back off for recovery is crucial...
\nThe International Association for the Study of Pain (IASP) defines pain as \"an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.\" This broad definition helps explain why athletes often struggle to differentiate between \"good\" pain and \"bad\" pain.
\nFrom experience, I’ve found that athletes tend to develop higher pain thresholds than the general population. Constant exposure to pain and discomfort during training often leads to this higher tolerance. I remember a friend, an Olympic triathlete with a notorious ability to push through pain. She once continued training despite suffering from appendicitis — a condition that most would find unbearable - until the pain became intolerable and required emergency surgery.
\nSo, how do we know when pain requires attention and when it’s just part of the process?
\nOne key factor is the behaviour of the pain. As athletes, we become familiar with the kinds of pain that signal we're improving. Whether it’s heavy breathing, an elevated but steady heart rate, or the burning sensation in muscles after a tough workout, these are generally signs of progress. This pain can be managed and tolerated, helping us to build endurance, strength, or speed.
\nHowever, when the pain is unfamiliar, it’s important to pay attention.
\nAs athletes, we develop a deep understanding of our bodies. We know how we should feel when swimming a particular pace, or running a track workout. But if something new or strange occurs—like sharp lower back pain during intervals on a time trial bike - it might signal that something more serious is going on. For instance, appendicitis presents with abdominal pain, vomiting, and fever — symptoms quite different from the usual post-workout fatigue.
\nThe grey area between good and bad pain
\nThere’s often overlap between the two types of pain. Muscle aches and nausea, for example, can both be normal after intense training, but they could also point to a more serious issue. The key is to assess how the pain behaves in the hours and days following the workout.
\nNormal training-induced discomfort generally improves after a session, even if muscle soreness lingers. If pain worsens or persists beyond the workout, it’s time to consider seeking medical advice. Additionally, monitoring heart rate variability (HRV) is a helpful tool for gauging overall stress on the body and can provide insight into whether the pain is linked to healthy adaptation or something more problematic.
\nEmbracing \"good\" pain
\nAthletes who succeed are often those who not only push through pain but learn to embrace it. As endurance coach Steve Magness puts it: “The goal isn’t to avoid discomfort. It’s to build a better relationship with it. Because real growth doesn’t happen in the absence of pain - it happens when we stay with it.”
\nI remember one of the most painful sessions I’ve ever done: a 20-minute maximal effort on the Wattbike as part of Emirates Team NZ's training for the 2024 America’s Cup. I knew going in how much it would hurt, but that was part of the process. The goal wasn’t to avoid pain, but to acknowledge it and trust in my ability to handle it.
\nFinal thoughts
\n“Good” pain—the kind that comes from pushing ourselves in training—can never be pleasant, by definition. Pain, after all, is an unpleasant sensation. But it can become familiar, and with practice, we develop strategies to manage it. As cycling legend Greg Lemond wisely said: “It never gets easier. You just go faster.”
\nWhen we regularly visit pain in training, we learn that it’s not about surviving the tough moments — it’s about embracing them. And as we build our relationship with pain, we get stronger, both as athletes and as individuals.
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