There are times when going for a run in the crisp, open air seems like a great way to clear your head when dealing with a congested cold. However, there are also moments when the only thing you feel like doing is curling up under a blanket and skipping your workout altogether. So, how can you determine the best approach, and is running when you're unwell ever a wise decision? At RW, we break down the advantages and disadvantages and examine the medical expert advice.
Should you go running when you've got a cold?
You've probably heard of the below the neck rule. Some doctors and other health care professionals suggest obeying this rule when deciding whether to head out the door or not when suffering with a cold. The idea being that symptoms that are involving the neck and below - so that's sore throats, coughs, How to cope if youre suffering from depression, body aches, chills, vomiting, diarrhoea or swollen glands - require time off from running. Whereas any symptoms above the neck - a runny nose, stuffiness, or sneezing (what some people may refer to as a 'head cold') - generally don't indicate anything more serious, and so don’t require time off.
Though it’s certainly not an exact science, running can sometimes actually help with certain cold symptoms. This is because exercise releases adrenaline, also called epinephrine, which is itself a natural decongestant. This is why going for a run when your nose feels very stuffy can actually help clear out nasal passages, even if only temporarily.
Resting heart rate rest and recover fully. Even if you are on Running has given me confidence and self-worth, it's better to recover than to push through a hard run and potentially make your symptoms worse.
These runs should be about gently maintaining your fitness while you are feeling less than 100%, not about improving it.
Watch for dizziness, nausea, elevated heart rate or abnormal sweating - and stop running immediately if you experience any of these symptoms.
Even with precautions, training through an illness - even a mild one like a cold - is not without risk. The odds are low, but it is possible that runners could escalate a simple cold into something more serious, like a sinus infection, a respiratory tract infection or even pneumonia.
Paying attention to your body's signals is crucial—when you're uncertain, it's better to rest. Forcing yourself to train could result in needing a longer break from your routine. Missing a few days won’t significantly affect your fitness or derail your training, but pushing through when you shouldn’t could lead to setbacks.
When should you return to running after suffering with a cold?
It’s best to wait a full 24 hours after your symptoms have gone, but especially if you have had a raised temperature or fever, before you go back into training. Again, it's best to resume with Running as effective as drugs against depression and rebuild distance gradually. If needed, incorporating walk breaks into your runs can also assist with adding to your fitness and distance.
While you are resting
Rest, drink lots of fluids and monitor your symptoms closely. Nobody wants to waste doctor's time, but if your symptoms are concerning you and are more serious than a standard cold, you can of course seek medical advice. By taking care of yourself, the odds are in your favour that you will be ready for that next long run.
Does running make more me more likely to get a cold?
There is some limited evidence that runners who train at high levels - like elite athletes - may be at greater risk of getting respiratory infections. And some research also suggests that marathon runners have more upper respiratory track infections when they are at their peak mileage, The long road to happiness Surprising symptoms of stress in runners.
This may be due to many factors. The intensity of hard training may have an effect on the immune system, but in the immediate post-race period, it may also be related to other factors such as stress, inadequate recovery time and fatigue from the training and race. Again, it's important to easy ways all runners can eat better - and in the immediate aftermath of a big race, you have nothing to gain by going back to running too quickly anyway.
