Running With a Cold: Should You Be Working Out While Sick?

during In the colder months of the year, your immune system sometimes weakens, making you more vulnerable to sniffles, sore throatsor the common cold.

Normally, this wouldn’t be such a big deal, but what if it does if you’re in your midst Running or Bodyweight Training Plan?

Check out our tips for dealing with the symptoms of the common cold, recommendations on how to get back to training after getting sick, and don’t forget See our training plan at the end of the article,

common cold symptoms

Before You Start: What is the common cold, and what are its symptoms?


Also known as a cold, it affects your upper respiratory tract (nose, throat) and is caused by a viral infection. It is usually harmless and can last for seven to 10 days. Even if you don’t have to worry about a cold, see a doctor if your symptoms don’t get better.,1,

Symptoms of the common cold can be:

  • running nose
  • Crowd
  • sore throat
  • cough
  • Sneeze
  • Headache

please pay attention:

To be safe and see if you are really just suffering from a common cold and not COVID-19, do a test before running outside or training in a gym or public place.

what to consider when exercising

Is it a good idea to continue training After getting sick, Or is it better to take a break so that you don’t put too much strain on your body or your heart?

“As is often the case in life, the truth is in the details. When your body is busy fighting common cold And while speeding up your recovery, training will do no good to your body. While it is true that exercise and sports strengthen your body’s defenses and immune system, this only applies to a healthy body,” explains running expert Sasha Wingenfeld.

If You only have a sniffle and no other symptoms, then a little exercise can do do good to your body But be sure to pay attention to the following points:

  • effort and intensity of your training session, such as running, should be Very little, Keep reminding yourself to follow this rule. Under the circumstances, even a brisk walk may suffice.
  • wear in winter a scarf or bandana over your mouth to protect yourself with cold air, this way you don’t breathe very cold straight air.
  • If it’s too cold, you should think about doing an indoor game change, work in the gym or at home.
  • drink more Water than usual To keep your mucous membranes moist.
  • Make sure you get enough rest days. After your training, it is very important to get lot of recovery time When you’re not feeling 100%.
  • Wear warm clothes and change into your sweaty clothes and dry clothes right after your workout.

Are you fighting flu-like symptoms Like fever or chills, cough, or sore throat?

Then your immune system is already working at full speed while you recover. “In this case, any additional training will put more pressure on your body,” explains Sasha. You run the risk of being ill for a long time and possibly even causing permanent damage to your body. until your fever goes down and you really feel better, rest is the name of the game,

please keep in mind:

People taking the drug often feel better and return to their training program more quickly. But you need to be careful with this. Often, you are still sick; It’s just that the medicine is suppressing your symptoms, making you feel better.

“The more you train when you’re sick, the worse your performance. anymore, Due to the double stress of your body recovering and training, your body overworks, And your performance will continue to decline.” Experts warn Sasha.

Instead of continuing to train without thinking, give yourself a few days off. The more you take care of yourself, the faster you will Happen Able to start training again.

5 tips for getting back to running and training after a cold

Get back on your feet after a common cold:

  1. You must be symptom free without medicine for at least three days And feel 100% fit.
  2. you should take first Training session very easy, Choose a low-intensity run or workout, and shorter workout duration. Monitor the intensity of your workout using your heart rate.
  3. After the first training session, take one more day to recover, See how your body reacts to resume.
  4. avoid high intensity Training Due to illness, you had to take a break for the same number of days. If you start training the high intensity too quicklyYou can get sick again.
  5. see a sports medicine specialist the inspection and get their Well before you start training again.

Exercising After Being Sick: The Training Plan for Running

If you’ve been out of work for a while and are wondering how to get back to your running training, we’ve put together 10 Day Training Plan For you on our blog:

training plan

Looking for more content on running and health issues? You may also be interested in our following articles:

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