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Practical decision guides for runners who want clearer next steps, not generic rules.

Rungevity guides are being built to help sore, uncertain, beginner, and returning runners make better decisions about when to progress, repeat, reduce, rest, or seek review.

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Featured future guide

Coming soon

The Sore Runner Decision Guide

How to decide whether to progress, repeat, reduce, rest, or seek review after a painful run.

A practical guide for runners who feel symptoms during or after running and are unsure what to do next. It will expand on the Rungevity decision framework with examples, flare-up guidance, and a simple reset plan.

Start a decision checkRequest physio reviewCreate a Decision Report

What it will cover

  • Pain during and after running
  • What next-morning stiffness can tell you
  • Green, amber, and red signs
  • Progress, progress with caution, repeat, reduce, rest, or seek review
  • What to do after a flare-up
  • Missed sessions and interrupted training
  • Example runner scenarios
  • A simple 4-week reset plan

Future guides

More practical guides are planned.

We are starting with the sore runner decision guide, then building related guides around beginner running, flare-ups, and training response.

Coming later

Beginner Runner Start Guide

For new runners building from run-walk to continuous running.

Coming later

Return-to-Running After a Flare-Up Guide

For runners rebuilding after symptoms interrupt training.

Coming later

Running Load and Recovery Guide

For runners trying to understand soreness, fatigue, stiffness, and training response.

Start with the free tool

Need an answer before the full guide is ready?

The decision tool is already available and gives a simple Decision Report based on pain, stiffness, fatigue, and recent training context.

Start a decision check

Running decision updates

Get notified when The Sore Runner Decision Guide is ready

A practical guide for deciding whether to progress, repeat, reduce, rest, or seek review after a painful or uncertain run.

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Rungevity guides are general running education and decision support. They do not diagnose injuries or replace physiotherapy or medical care. If symptoms are severe, worsening, unusual, or concerning, seek professional or urgent care.