Feeling like a zombie? A run can help… sometimes. – By Jeff Galloway

As lovely as it is to experience a run you wish would never end, sometimes you have the kind of day when even lacing up seems a Herculean task. While everyone has inexplicable off days, there may be a good reason for your lethargy. Here’s when you should run and when you should rest, depending on why you’re feeling fatigued.

YOU DIDN’T SLEEP WELL

RUN Sleep-deprived runners often tell me how much better they feel after a short run. Give it a try, taking more frequent walk breaks than usual. Even if you’re a person who is chronically sleep-deprived – like a new parent or a night-shift worker – you’ll probably find that exercise improves your mood and helps lift the fog.

YOU’RE GETTING SICK

MAYBE RUN An often-repeated rule is: if your symptoms are above the neck – sinus congestion, sneezing – it’s okay to run easy, especially if it makes you feel better; if they’re below – chest congestion, body aches – you’re better off resting. Check with your doctor to be sure, and always err on the side of caution.

YOU’RE SWAMPED

RUN Exercise can reduce stress, which may help you handle a busy day. However, challenging runs that involve time goals are both physically and mentally stressful. Plan on a short, gentle run to prepare your body and mind for a packed day or to decompress after such a day.

YOU’RE SORE FROM ANOTHER WORKOUT

MAYBE RUN A gentle run or two can help mild to moderate muscle soreness fade more quickly than if you were to rest. However, if you have inflammation, pain that does not lessen even with liberal walk breaks, or discomfort severe enough to alter your gait, rest and consider seeing a doctor.

Jeff answers your questions.

How can I extend the amount of time I’m able to run without feeling tired?
Shorten the run segments and increase the frequency of walk breaks. For example, a runner who gets very tired when running two minutes and walking one minute should try 30 seconds running and 30 seconds walking.

What should I do if I start to feel wiped out when I’m still a kilometre or two away from home?
Insert a longer walk break – or just walk the remaining distance. Usually after a three- to five-minute walk, one can resume running, with shorter run periods and longer walk periods.

Fact or Fiction?
Running can help you sleep better.

FACT The right training volume and intensity can help you fall asleep more quickly, sleep more soundly, and wake up feeling rested and refreshed. If you’re running a lot and having trouble falling or staying asleep, that could indicate that you’re overdoing it, or that you’re simply running too close to bedtime.

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