 What do you do when you find yourself in the middle of a training plan and not feeling well? Do you take a few days off? Do you run anyway? Contrary to what most runners believe, a few days off won't hurt your overall fitness level. In fact, if you truly need the break, it can help you come back stronger and fitter. That being said, you need to use common sense when deciding whether or not to run when you're feeling sick. If you're having one of those "I just don't feel like it days" then you should probably lace up your shoes and get out there. But if you're genuinely feeling sick, assess your symptoms before making a decision.
If you are having symptoms above the neck: This includes a stuffy nose, runny nose, and sneezing. It is usually OK to exercise with these symptoms. You may want to start slowly for about 10 minutes or so and see how you feel before deciding whether to continue. If you feel worse, you should stop. Never run if you are feeling light-headed or dizzy.
Chest symptoms: Symptoms such as difficulty breathing, coughing that rattles in your chest, and burning sensations in your chest all indicate that you should take a break and recover before running. If these types of symptom persist, call your doctor.
If you are having symptoms below the neck: Symptoms below the neck including muscle aches, coughing with mucus, fever, chills, diarrhea, or vomiting are all signs not to run at all. Running with these symptoms can increase dehydration and possibly cause your illness to get worse. Get plenty of liquids and rest for a few days before you consider running again.
Sore throat: If you have a sore throat you can try running by starting out slowly and see how you're feeling after about 10 minutes. Again, if you feel worse, stop.
The most important thing when you're training, especially if you're feeling under the weather, is to listen to your body. Whenever you're not feeling well, even if you are still well enough to run, you should pay attention to your energy level. If you feel tired, drained, and are struggling to keep up with your regular training plan, you should back off a bit by running a little slower, a shorter distance, or even walking until you're feeling well again. Being cautious now can help get you to the start line healthy, safe, and well-trained.
By Julie Younce |
|
