It happens
to the best of us. We are in the middle
of a training cycle and we get sick. Even if you just run casually and aren’t
training for any specific event, you may be asking yourself if it’s okay to
run. I woke up on Saturday feeling
fine. By noon, I had a sore throat and
by bedtime, I was congested. The next
day, the sore throat went away, but the congestion and cough were worse than
ever (including mucus).
I have
always had a personal belief that I need to run anyway. I figure that either I will sweat out the
germs or I will make it way worse. While
it may seem stupid to do, that has worked for me for a few years now, usually
resulting in getting over the symptoms faster.
When I run or bike, my congestion disappears, even if it’s only for a
little while. Am I doing the right thing
though? I ran across this article from
Runners Connect by Jeff Gaudette titled “Are
you Putting Your Body in Danger by Running While Sick?”
The article
breaks down when it’s okay to run and when it will do more harm than good. Some people worry that if they miss some runs
that they will lose some of their progress.
That’s not typically the case though.
The article says that if you miss two or three runs, it will not
negatively impact your fitness.
The article say
that “If your symptoms are congestion related – runny nose, chest congestion or
coughing – you are usually safe to run.”
It then goes on to say that an easy run followed by a hot shower may
help clear your congestion, which is true from my experience. So you are congested and want to run
anyway. How should you tackle the
run? The Jeff says that you should
reduce the intensity or speed of the workout by replacing your hard run with an
easy day. He says to run your intervals
at 10-15 seconds slower per mile than normal.
If the workout feels good, you can pick up the intensity toward the end
of the workout.
If you have
flu like symptoms, it is a different story though. It can actually be dangerous and could
negatively impact your training by running.
If you have achy muscles or are running a fever, you could end up in the
hospital or injuring your already stressed muscles. Running will also take energy and nutrients
away from helping fight off the virus, which in turn could make your symptoms
last longer. Jeff suggests that you take
as many days off as needed to get you back to feeling normal. You won’t lose any fitness unless you take at
least 10 days off. There is even a link
in the article titled “How
Long Does it Take to Lose your Running Fitness.”
The most
important thing to take into account is to not jump right back into training at
maximum intensities. Also, don’t try to
make up runs by cramming two weeks worth of runs into a single week. Just pick
up where your plans says you should be at and you will be fine. Make the first run or two easy just to help
get your body back up to speed.
I hate when
I fall out of my training routine. Just
ask my wife, I get really irritable. It
is better to take care of yourself then make things worse, which could require
more time off. Stay healthy and listen
to your body, not your pride.
Credit: Jeff
Gaudette -“Are you Putting Your Body in
Danger by Running While Sick?” - www.runnersconnect.net
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