Running While Sick
It’s that time of year- flu season. Pair that with another wave of the rona hitting hard and it’s no surprise that many of the runners I know are under the weather. When you’re sick do you run or do you rest?
Prioritize Getting Healthy
With any illness, the top priority should be getting back to 100% as quickly as possible, so that training at 100% can resume as soon as possible. Trying to train through an illness is generally miserable, discouraging and worse- the effort can delay recovery.
When you are sick don’t try to make any fitness gains. Don’t ask anything of your body! Only give. Give it rest, water & nutritious meals, and sleep.
Adjust the Plan
There is a wide range of possibilities between “your training plan” and “nothing.” It might be appropriate to do an easy jog instead of a workout, or a leisurely walk instead of a run.
One of the best things runners can do while anxiously waiting to resume training is prepare to resume training. Mobility work, core exercises and even foam rolling are “little things” that can often be done even when we’re feeling under the weather.
Related Blog Post: Compromise, Friend of Runners
Resume with Caution
Even if the body is 100% healthy, it’s not wise to plan a killer workout or hard long run on the first day back to training.
The best way to get back to training is by listening to the body. Specifically, ask yourself, are you motivated and in the mood to get out for a run? Do you feel pretty good overall? Does a walk or jog seem more appealing than laying in bed? If yes, start with an easy 20min of jogging or alternating 1min jog/1min walk, depending on fitness level.
Set yourself up for success by allowing at least a couple days of easy runs before attempting a workout or a long run.
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Don’t Stress
Don’t let missed training get you down. It’s easy to stress over the training that didn’t happen during an illness. Instead, focus on the training that you DID get done over weeks, months and years. Any brief interruption of a few days will not result in losing fitness.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.