How to Return to Running After Being Sick
Runners ask us when they can return to running after they’ve had a cold, the flu, etc. all the time. There are a few signs that you’re ready to return to running after being sick. This article will help you in making those decisions, and will guide you through how to adjust levels of intensity when returning to running.
When is it okay to start running after having a cold or the flu?
We follow the “above the neck” rule when deciding if it’s safe to resume running after a cold or the flu. The neck rule states that if you have symptoms above the neck, (i.e. sore throat, runny nose, sinus pressure, sneezing) then you are safe to begin reintroducing running again. If your symptoms are “below the neck”, (i.e. congestion, cough, muscle aches, fever, nausea, diarrhea) then you are not cleared to begin running. The timing will look different for each runner, so following the rules above can act as a good guideline.
We don’t advise running if you have below the neck symptoms because that can delay recovery, increase inflammation, and worsen your condition. Running acts as a stressor to the body, so if your immune system is allocating resources to your illness, and also has to allocate resources to your recovery after running, your healing will be delayed.
How do I get back to my normal running schedule after recovering from a cold or the flu?
When getting back to running after being sick, you need to be aware that your respiratory system won’t be exactly where it was before you got sick. Many runners will try to go straight back to their previous easy pace. They’re surprised by the fact that their rating of perceived exertion at that easy pace is higher than it was before they got sick.
We advise our runners to run based on heart rate zones. If you’re measuring your heart rate, run in Zone 2 (60-70% of max heart rate) when getting back to running after illness. Your pace may be slower than you’re used to, but running slower and staying in that Zone 2 range will ensure that you don’t overstress the immune system and cardiovascular system too soon. You’ll slowly notice that as you continue to run, your previous easy pace gets restored.
Once your pre-illness easy pace is restored, you can start to reintroduce some more intense runs (i.e. strides, then tempo work, then intervals, etc.).
What can I do to help get back to running when I’m sick?
You can definitely help yourself to get better during the recovery process. Here are some tips:
Sleep: get at least 8-9 hours of sleep per night
Drink plenty of fluids: this is especially true if you are vomiting or have diarrhea. Once you begin running, you’ll start sweating and losing fluid. Staying hydrated throughout the process will be crucial.
Stay mobile: go for walks that don’t excessively challenge your heart rate. Start with 5-10 minutes, and gradually scale up from there. You can also use this as an opportunity to work on a mobility routine to maintain joint health.
Conclusion:
Be patient with yourself. It can be challenging to have your training routine/schedule put on hold because of a sickness or flu. Take time and listen to your body, recover, and come back gradually. Your body will thank you.
If you’re interested in working with us to optimize your running and to mitigate injury risk, contact us below to speak with a physical therapist.
Disclaimer: This is not intended to be formal medical advice. Your individual needs should be met by the appropriate health care practitioners. Please consult with a trusted provider.
Dr. Paul Nasri, PT, DPT, OCS, COMT
Doctor of Physical Therapy
Orthopedic Clinical Specialist
Certified Orthopedic Manual Therapist
