📣 Heads up! This guide references a new feature that we're gradually rolling out. If you don't have access to it yet, don't worry, you will in just a matter of weeks! 📣
What Is “Not Feeling 100%”?
When you’re not feeling your best, whether that’s due to minor illness, stress, fatigue or a small ache or pain, pushing through can compromise recovery, reduce training quality, and increase injury risk. “Not Feeling 100%” lets you temporarily dial back your plan, so you can protect your progress and return to full training in a safe, sustainable way.
How Does “Not Feeling 100%” Work?
“Not Feeling 100%” gives you the flexibility to tailor your plan based on:
How much you want to dial things back
How long you want the adjustment to last (3 - 14 days)
How quickly you want to return to full training
Your plan will be updated for the chosen period, then adjusted beyond that to support a safe and sustainable return to full training.
You can use “Not Feeling 100%” for 3–14 days if you need a short step back, giving your body time to recover and settle minor aches or illness. You’ll also receive a push notification the day before your adjustment ends, so you can extend it if needed.
If you’re dealing with a more serious injury or illness, or you need longer than 14 days away from training, we recommend taking a proper break from your plan, speaking with a healthcare professional, and starting a new plan when you’re ready.
Our guidance is coaching advice and not a substitute for medical advice. “Not Feeling 100%” allows you to adjust your training based on how you feel, rather than tailor it to a specific diagnosis.
How To Add a “Not Feeling 100%” Adjustment
Go to the Plan tab in the Runna app
Select Manage Plan
Choose Add a “Not Feeling 100%” adjustment
Follow the prompts
Please note: “Not Feeling 100%” is not currently available on New to Running, Return to Running or any of our older version plans. If you’re unsure which plan you have, feel free to get in touch via the in-app support tab and we can check!
Choosing Your Adjustment Duration
You can set your adjustment for 3–14 days:
Minimum: 3 days
Maximum: 14 days
Choose to start your adjustment today, or schedule it ahead of time if you know a busy or demanding week is coming up!
It can be hard to know exactly how long you’ll need to be away, so you just enter a return date that feels realistic at the time. It’s best to slightly overestimate the time you’ll need, but you can edit this at any time and Runna will continue to adapt your plan accordingly.
We’re currently developing this feature so you’ll be able to add back-dated adjustments, starting from your last completed run (up to 7 days ago).
Choosing Your Adjustment Level
Depending on how you're feeling, you can pick from one of the following options:
Reduced Difficulty: Keeps all run types, but reduces training intensity. Speed sessions (tempo, interval and time trials) become easier and long runs stay at a conversational pace.
Easy & Long Runs Only: Removes pace targets and slightly reduces overall mileage.
Short Easy Runs Only: Short, easy runs only, with a further reduction in mileage.
No Running: Full rest from running.
You’ll also have the option to temporarily remove non-running workouts, such as strength training.
If you’re unsure, it’s nearly always smarter to err on the side of caution. Missing a few runs won’t erase your fitness, but pushing on when your body needs recovery can make things linger. Be kind to yourself and prioritize feeling better first!
Choosing Your Return to Full Training After “Not Feeling 100%”
You can also choose how you’d like to return to training based on how you’re feeling, how severe your illness was or how intense your aches and pains have been:
Slowly: A gentle return with extra easy running and reduced load.
Balanced: A steady progression back to full training.
Quickly: A faster transition back to your normal plan.
Runna will calculate a safe, sensible progression based on your choice. If anything doesn’t feel right, listen to your body - you can always adjust your return approach again.
How "Not Feeling 100%" Handles B-Races
If you’ve added a B-race to your plan, we won’t automatically remove it if it overlaps with your “Not Feeling 100%” adjustment period. When you go to add the “Not Feeling 100%” adjustment, you’ll see a warning to remind you that your B-race still falls within that timeframe.
It’s completely up to you whether you go ahead with your B-race, but we recommend updating your B-race preference to “Run for fun.” It’s worth noting that if you choose to skip your B-race, it won’t affect the rest of your training plan.
Key Takeaway
The goal of our “Not Feeling 100%” plan adjustment feature is to reduce your training load when you need it without losing structure, and then help you return to full training as safely and sustainably as possible.
“Not Feeling 100%” lets you temporarily adapt your plan to better match how you’re feeling. Once you’ve chosen how much training you’re able to do, your plan will only show the type of training you’ve selected - ranging from reduced difficulty through to no running at all.
At the end of your adjustment period, your plan will enter a return-to-training phase, where your training gradually ramps back up to normal. The return speed you choose controls how quickly this happens:
Slower = a more gradual build
Faster = a quicker return to full training
FAQs
Why don’t I have the option to add a “Not Feeling 100% adjustment”?
This usually means that your plan type isn’t currently supported for “Not Feeling 100%”. We’re working on it, but in the meantime, we recommend prioritising your recovery and taking a break from training, or sticking to easy runs.
When you’re ready to return, feel free to reduce the volume and intensity of your plan via Training Preferences to help ease you back into structured training.
Why can’t I add a “Not Feeling 100%” Adjustment to my plan?
If the “Not Feeling 100%” adjustment is visible but can’t be added, it’s usually because doing so would prevent us from safely rebuilding the required mileage in the time remaining before your race.
Common reasons include:
B-races: Some B-races require specific mileage targets to be met within a fixed timeframe. You can try removing your B-race and adding the “Not Feeling 100%” adjustment again.
Holidays: Holidays with a reduced training load may prevent you from adding a Not Feeling 100%” adjustment. If possible, try increasing the amount of training you’ve selected to complete during your holiday.
Existing “Not Feeling 100%” adjustments: Multiple adjustments can limit how safely we’re able to progress your training.
If you’re not training for a specific race, you can try extending your plan end date to create more flexibility for adding a “Not Feeling 100%” adjustment.
Still can’t add a “Not Feeling 100%” adjustment?
Unfortunately, even without obvious constraints, the current phase of your plan may limit flexibility in some cases - especially if you’re close to a goal race. Previous holidays or missed workouts mean certain sessions become more important as race day approaches.
While we know this can be frustrating, your recovery always comes first. In these situations, we recommend:
Prioritising rest and recovery
Starting a new plan once you’re feeling better, with adjusted Training Preferences to ease back in.
If none of the above applies and you’re still unable to add a “Not Feeling 100%” adjustment, please reach out to our Customer Experience team via the in-app support channel, and we’ll do our best to help!
When should I use the “Not Feeling 100%” feature?
You can use “Not Feeling 100%” whenever you’re not feeling your best - whether that’s due to illness, stress, fatigue, work commitments, or mild aches and pains.
This guidance is based on coaching best practices and general training principles, and it isn’t a substitute for medical advice. If you’re unsure about your symptoms, have an underlying condition, or feel concerned about your health, please seek advice from a medical professional.
Can I edit my “Not Feeling 100%” adjustment once it’s started?
Yes, you can edit the duration, intensity level, or return approach at any point during the initial plan adjustment period. However, once you’re in the return phase, you’ll only be able to adjust the return speed.
Once you’re back in structured training, you can use Training Preferences to reduce your training volume and intensity accordingly, supporting a sustainable return to training.
Can I use the “Not Feeling 100%” adjustment feature if I need more than 14 days away from training?
This feature is designed for short-term adjustments. If you need longer, we recommend taking a proper break from your plan, speaking with a healthcare professional, and restarting when you’re ready.
Can I edit my “Not Feeling 100%” adjustment once it’s finished?
At the moment, you can’t extend or edit a “Not Feeling 100%” adjustment once you’ve entered the return phase.
The return phase is designed to build your training back up gradually, so we don’t currently support a return to no running or limited running during this period. We understand how limiting this can feel given the fluidity of recovery timelines, and it’s something we’re actively working to address.
In the meantime, you could consider the following options:
Add a holiday with no running (or easy running only): As long as your plan constraints allow it, you may be able to add a holiday that reduces your training load, starting from today.
Leave upcoming workouts unmarked: If you miss three workouts without marking them as completed, this will trigger a Plan Realignment prompt. Once you’re comfortable with easy running and ready to resume your plan, you can use this to help get back on track.
Start a new plan: You can build a new plan that’s tailored to your current ability (rather than your expected ability) to support an optimal build over the time remaining before your race.
How many “Not Feeling 100%” adjustments can I add?
You can add as many “Not Feeling 100%” adjustments as you need, as long as your plan’s safety and optimal build constraints allow it. It’s worth bearing in mind that each adjustment includes a return-to-full-training phase, so adding another “Not Feeling 100%” adjustment won’t extend the non-running period beforehand.
If you need more than two weeks away from training, it’s best to pause training and start a new plan when you’re ready to return.
Alternatively, if you’re ready to ease back in with gentler running, you can adjust your Training Preferences to reduce the volume and intensity of your plan and support a more sustainable return to training.
Can I add a “Not Feeling 100%” adjustment retrospectively?
No - you can’t add an adjustment in the past just yet, but it’s something that we’re working on. In the meantime, you can use your Training Preferences to adjust the weekly volume and intensity of your workouts to support a sustainable return to training.
Need more support?
If you have any further questions about how this feature works, please reach out via the in-app support tab and we’ll do our best to help!