for personalised
recommendations and updates.


 Gym/Aerobics  Hockey  Netball
 Running/Athletics  Soccer  Squash
 Touch  Tramping  Volleyball
 Rugby  Tennis  Walking
Nearest Store:

OR LOGIN: Rewards Points and other info for existing members:

Join Shoe Clinic on Facebook 

Be the first to hear about new products in store,
enter our online competitions, meet Shoe Clinic
team members and much more!

Click the "Like" button below to join us
(Can't see a button? You already like our page!)


Do you have a sports shoe or training related question?

Whatever your question is, the answer may already be included in our Ask the Expert Q&A archive. If not you can ask it via the form on the Ask the Expert page.
Column 30, July 2010


Should I run today?

Runners seem to find a way to train regardless of rain, hail or snow, in order to stickto their training schedules.

Many train through sniffles, and niggles alike, and while exercise can give you a mental and physical boost when you’re feeling run-down, there are times when running will do you more harm than good.

This month I thought I would identify common scenarios runners are faced with, and provide a quick guide to answer that basic question “should I run today?”

I had a dreadful sleep last night, and my program calls for intervals today

Verdict: Yes.

If you can move your schedule around, plan to run easy and do the hard workout when you’re better rested.

If not, go ahead and do it. One poor nights’sleep often has no effect on performance; you may just feel you are working harder to maintain the same pace that you normally achieve.

Many athletes experience lack of sleep the night before a race without detriment.

I’ve been stressed recently and am regularly getting less sleep than I need

Verdict: Maybe.

Sleep deprivation can compromise the immune system, making you more susceptible to getting sick, injured or developing over training syndrome(see previous article ‘Managing/Preventing Over Training Syndrome’).

Any attempt at hard training is definitely not recommended as it will at best hinder progress. I would gather a little more information before deciding;

Is my heart rate more than5-10 beats than usual on waking? On a fatigue scale of 1-7, have I been feeling around a 5 or more for at least a week?

If you answered yes to these questions it may be time to take a few days rest and looking at ways to improve the amount/quality of sleep (see article on ‘Getting a Good Nights Sleep’).

In some instances a half hour jog may actually help to de-stress and improve sleep. You can assess if this was the right decision by whether you feel energized or worn-out afterwards.

I’ve developed a chest-cold

Verdict: No

The “neck rule” is a good general guide for runners when sick. If symptoms are below the neck (chest cold, bronchial infection, body ache), time offis required, while symptoms above the neck (runny nose, stuffiness, sneezing) pose less of a problem, and runners can often continue with workouts. 

It is important to take extra caution with anything more than a minor cold, as it can escalate into more serious conditions affecting the lower respiratory tract, lungs and in some cases a hardbout of training can produce an irregular heartbeat.

Checking for a temperature (ie >37 C) is another good indicator, and training should definitely be avoided in this instance. 

You can’t ‘sweat out’ a fever, but you can worsen fever and flu symptoms. Continuing to train hard though sickness can also cause post-viral syndrome, in which symptoms similar to chronic fatigue develop and linger. 

Hold off training until the day after fever or flu symptoms disappear, then start back slowly, allowing 1-2 weeks before returning to your pre-sickness intensity and mileage.


My legs feel heavy and sore since increasing my mileage

Verdict: Probably

Some muscle soreness is normal, but if that dead-leg feeling is painful or persistent, you may be in danger of over-training.

You may need to tailor your program by adding an extra easy day after hard sessions, or increase mileage more gradually (no more than 10% per week is a good general rule).

Adding an easy week after 3 hard weeks is another good way of allowing the body to adapt and respond before undertaking a higher training load.

I’m 10k into my 30k run and I have nothing in the tank, should I keep going?

Verdict: Probably

I must say I’ve been in this exact position many times, and on occasion I have actually started to improve and feel great by the end of it!

If you are not feeling progressively worse it is generally fine to continue, but throw away the watch and run how you feel.

If you’re healthy and well-rested, this experienceof pushing through a tough patch is fantastic for providing race-day confidence.

If you’re chronically sleep-deprived or have been under the weather for a week or more,cut the run short and take a few easy/rest days.

I’ve had an exhausting day and still have my run to do. Should I leave it till tomorrow?

Verdict: No

Don’t think twice, just do it! Often when we have crazy days we are mentally fatigued, but our body will respond well to exercise.

In fact my best 1km reps session was on a day I nearly couldn’t get myself out of the house for this reason!

Tell yourself you can just go for a quick jog, and if you happen to come right (which you invariably do), do your usual training session.

My achilles has been getting progressively sore and tight over the last 2 days, should I run?

Verdict: No

My physio (Duncan Reid, the head of Physiotherapy at AUT) has often said to me, “if it gets worse during your run or is worse first thing in the morning, don’t train”.

It’s very basic but invaluable advice that could save weeks or even months of down-time due to injury. Book in with your physio ASAP for advice!

Here’s to a fit, healthy, injury-free running machine!

Marnie Oberer