Should I run if I feel ill?
When to rest and when to continue
I feel rough today. My chest is heavy and full of gunge. I have a headache, and everything I do feels laboured. Today is not a day for running.
It might seem like I’m seeking sympathy, but actually I’m using my current illness to discuss a question I get asked a lot. Should I run when ill?
As with so many things, it depends.
My coach often congratulates me for knowing when to rest. Apparently a lot of his athletes tend to push on through, even when they feel ill, because they are slaves to their plans.
But I know that rest is where adaptation happens and I’ll only get stronger as a runner, if I recover well. So there is nothing to be gained from running when ill. Recovery will only take longer.
This might come as a surprise to some of the runners I coach. When I have a cold or cough, more often than not I carry on running. Sometimes they comment that maybe I should rest instead - but I tell them I feel fine, and a run actually makes me feel better.
And 90% of the time this is true. If I’m full of snot or have a headache, a run can really help me to clear my head and feel much better. Sometimes my cough seems to be weather related (it gets worse when it’s very cold) and it’s not actually a sign that I’m ill. I also keep a check on my Heart Rate Variability (HRV) and if it’s where it should be, that’s a decent indicator that everything is OK
But other times - like today - I know running won’t help. If walking my son to school makes me feel queasy, or I’m out of breath climbing the stairs, then I know my body is not right. Together with my high HRV I feel confident that I need to rest.
My general principle is if I really don’t feel like going for a run I must be genuinely sick - because I nearly always want to run.
Cliche alert
Everyone will be different and the cliche ‘listen to your body’ is really the best guide we have. Having a cold and feeling like you can’t be arsed running, is not the same as feeling really fatigued. Some people can easily talk themselves out of a run when they have a slight cold, whereas others run or be damned, causing themselves to slide deeper into illness.
It’s a tricky one to navigate but the above/below the neck is a good rule of thumb. And it’s not just me saying this. Countless coaches and GPs recommend this concept.
If you feel ill above the neck (cold, head ache) then a gentle run might make you feel better. But if you feel ill below the neck (cough, sore chest) then a run will probably exacerbate things. And if you have a sore throat? It’s probably 50/50!
As for returning to running - try the 3 day rule. Give yourself 3 days rest and then try a short gentle run. If everything is OK then return to your usual training. And don’t try to make up for lost sessions if you are on a plan. If you have a coach speak to them about how to pick up your plan, otherwise ease yourself back into running, and then continue as if you haven’t missed any sessions.
I hope to return to running and the gym in a few days time but I’m not going to force it too soon. I might be well enough to sit at my desk and type this, but exerting myself is another matter.
Thanks for reading this week’s newsletter. If you have any running news for me, let me know! Send feedback to lilycanter@yahoo.co.uk or suggest topics you’d like me to cover.
