If you’ve ever found yourself Googling “Can I run when I’m sick?” you’re not alone. It’s common for us runners to think we can just run and feel better or just do it anyway even when we’re feeling bad. Here are a few things to consider when trying to decide if you should hit the pavement when you’re under the weather.
Oh, and it would be irresponsible of me not to mention again that I am not a doctor, these tips are based on my own experience and research, ok? Thanks.
The “above the neck” rule
Speaking of being responsible, I must mention that if you at all suspect you have COVID, just go get tested and wait it out. There are too many unknowns.
Global pandemic virus ruled out, there’s a commonly held rule that many runners use to know whether it’s safe to work out. Generally, if your symptoms present “above the neck” (think runny nose, sore throat, headache, etc) then you’re likely fine to exercise. Sometimes going for a run can even help break up nasal congestion and leave you feeling better.
If however, you’ve got a cough, chest congestion, aches, etc “below the neck” it’s probably wise to take some rest days and recoup.
A little rest never hurt anyone
Sometimes you need to have a hard talk with yourself. Do you just feel blah and want to skip your run? Or do you really not feel well and should be resting? Honestly, if the answer is yes to either it’s ok to rest but just getting an answer might motivate you to keep going. That said, a day or two of rest won’t derail your fitness or training goals. It really won’t, I promise. If you’re not feeling well, your body is probably telling you to chill out for a minute.
Stay Hydrated
Whatever you decide, make sure to keep up your hydration game. Hydration is always important but when you’re sick it’s even easier to get dehydrated. If you have a headache and decide to go out for a run, just make sure to hydrate really well. Maybe even more than normal. Adding some extra Vitamin C might be a good idea as well. I’m a big fan of adding something like Emergen-C to my water every so often.
Know when enough is enough
If you decide to go for a run while you’re sick, really take stock later that day and the next. Are you feeling any worse? If so, it’s a good idea to rest.
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