One of the best things about running is the ability to exercise and be happily active year-round with few limitations on conditions, gear, or time of day. But what happens when you are ready to run and start feeling crummy? Is running while sick a viable option?
What if you wake up with a headache, sore throat, nasal congestion, or even worse, body aches and a fever? Do you push on and keep up your habit, or lay low and let your body heal?
Whether to run while sick depends on several factors, including the severity and location of your symptoms.
It might be safe to do a light workout if you have a mild cold with symptoms “above the neck”—like a runny nose or sore throat. However, if you have a fever, body aches, or “below the neck” symptoms like chest congestion, nausea, or fatigue, it’s best to rest until you fully recover.
In this guide, we will help you through when you can still get out there or when you should take a rest day instead. We will also offer practical advice for maintaining your active lifestyle while ill and give you five tips for running while sick.
Winter months are notorious for sickness. With more time spent indoors, people gathering in tight quarters, and reduced daily sunlight, our natural inclination is to hibernate.
That’s not to say that people don’t get sick year-round, but the general lack of Vitamin D from natural sunlight and reduced overall movement stresses our immune system’s ability to fight infections.
Spring, summer, and fall bring unique immune stressors as the temperatures change and nature’s blooms challenge those with allergies. Allergy sufferers can usually tell the difference between allergy and illness, and the clues are typically based on the season.
Getting outside in the winter is very good for overall health, provided you have proper cold-weather gear.
Am I Sick or Just Under the Weather?
Sometimes, it’s hard to distinguish between feeling unwell from a head cold or sore throat and being severely ill.
An unwelcome virus or bacterium that overwhelms your immune system can make you pretty sick, and it’s essential to know the difference between having a “cold” or being sick from something like the “flu.”
What Are The Common Symptoms Of A Winter Cold?
You wake up with a sore throat and perhaps a sniffle in the morning. So what is it, and how do you know if you have a cold?
The most common cold symptoms are:
- Headache
- Runny nose with clear mucous
- Sore throat
- Mild dry cough (no mucous production)
Viruses cause most colds, and the body fights viruses by producing white blood cells that target them. As long as your immune system is strong, your body should be able to tackle the “common cold” and progress toward full recovery, which is when you start feeling better.
What Are The Common Symptoms Of The Flu?
But what if what you have is something worse, like the flu?
The most common symptoms of a flu-like illness are similar to having a cold, but there are distinct differences to keep in mind:
- Headache
- Runny nose with mucous that becomes thick and green or yellow
- Sore throat with possibly swollen lymph nodes
- Cough with mucous production
- Fever (37.7 degrees centigrade or 100 degrees Fahrenheit)
A strain of the influenza virus causes the flu, and the body fights this the same way as common cold viruses, but influenza can make people much sicker than the common cold.
If you can get the flu shot in the fall, it’s a great way to stay active. The flu shot contains a piece of the virus that allows your immune system to remember and fight it faster and more efficiently once your body reencounters it.
The same happens when we fight a cold-causing virus. As long as your immune system is strong, your body should be able to tackle the flu and progress toward full recovery.
Is It Okay To Run When Sick?
Most medical experts will tell you that the answer depends on various factors, such as the severity of your symptoms and which symptoms you have.
Here is the general rule of thumb for deciding whether or not to go running while sick:
If your symptoms are confined to above your neck (sore throat, headache, nasal congestion, stuffy nose, runny nose, sneezing, etc.), it’s typically safe to run or work out as long as you have the energy to do so and feel okay.
When cold symptoms are below the neck—such as a deep chest cough, wheezing, or productive sputum from the chest—do not do any vigorous exercise or consult your healthcare provider beforehand.
It may be okay to run or strength train with a headache or a slight cold, but staying in and regenerating with fluids and rest is better if you start running a fever. It is common to recommend that continuing activity is acceptable if your symptoms are limited to a headache and runny nose.1CrossRef Listing of Deleted DOIs. (2008). CrossRef Listing of Deleted DOIs. https://doi.org/10.1007/s11932-003-0053-y
The type and intensity of each activity will vary based on how you feel. Unlike pushing your limits when you feel well, pushing your physical limitations when sick may make it harder for your body to repair your muscles and fight the infection.
How Does Running With A Cold Affect Your Body And Recovery?
Putting your body through rigorous exercise also puts stress on your immune system.
When we exercise, the immune system is busy repairing small tears in our muscles, and oxygen is being delivered preferentially to the muscle groups working the hardest. Hence, the body has to work even harder to fight infection.
If you are fighting a cold or something worse, you want to be able to resist the infection with all of your systems working at optimal capacity.
However, when you have a slight cold (symptoms from the neck up and no fever), light exercise could help you recover faster. If you develop a fever or cough, this is the time to forego a run and perhaps do low-impact work such as stretching or gentle yoga.
When Should I Return to Exercise?
The best time to return to your regular routine is based on how you feel and whether your symptoms improve.
Each person recovers at a different rate. Some people feel better running after a fever passes, but the headache remains. Others would rather wait until they feel completely back to “normal” before heading out for a run or exercise.
The other piece to consider is avoiding group fitness when sick. Most colds and flu cases present a runny nose and cough, and bringing the illness to the gym may put others at risk.
If you’re not completely recovered but want to get moving, consider running outside. Fresh air is better for your overall health than indoors.
What Type of Exercise is Best When Coming Back From Illness?
The type of exercise you choose depends on several factors, including your baseline fitness level, the severity of the illness, residual symptoms, and energy levels. You should consider all of these when considering how to return to your exercise routine.
For example, if you have had a cold for several days and have been mainly sedentary, start with a brisk walk outside and see how you feel. If your heart rate remains steady and your breathing isn’t labored, you could increase to a jog or run.
Suppose you had the flu and could not do much of anything; you may want to start back more gradually with gentle stretching and a walk. If your symptoms return or worsen, you may wish to consult a doctor before returning to exercise to ensure you fully recover.
5 Tips For When Running While Sick
The keys to keeping you running and active under the weather are reducing the intensity, protecting yourself from the elements, and hydration. Let’s check these out in a bit more detail:
#1: Reduce The Intensity Of Your Runs
If you are used to running at a certain intensity level, consider cutting back by 10-20% if you feel unwell. Your body may be able to keep up the same duration, but the lower intensity will allow you to recover faster from the run and your illness.
#2: Gear Up And Protect Yourself From the Elements
Did you know that 7 percent of the heat you produce is lost from your head? Overall, the amount of heat lost is proportional to the amount of uncovered skin. Depending on the weather, cover those exposed areas.
Moisture-wicking clothing is best. We lose a lot of heat from our bodies while wearing wet clothes.
It is also wise to keep warm air entering your lungs so our infection-clearing mechanisms work well; once we inhale cold air, our blood vessels and airways tend to clamp down and don’t work as well as when they’re wide open.
Covering your mouth can help warm and humidify the air before it enters your lungs.
Cold, dry air can irritate the respiratory tract, leading to symptoms like coughing, shortness of breath, or chest tightness. A buff or scarf helps trap moisture and heat, making breathing more comfortable and reducing the shock of cold air on your lungs.
#3: Stay Hydrated
Dehydration is prevalent in the winter months. During the months when we feel cooler, it is natural to drink less. However, when you exercise in cold weather, your body sweats just as much as in warmer temperatures; we don’t recognize it, and our thirst mechanisms may not kick in as frequently.
A dehydrated state is unhealthy because it prevents optimal cardiovascular, musculoskeletal, and immune system functions. When you are ill, staying hydrated is even more important to speed up recovery.
Also, sweating is our body’s way of evaporative cooling, and the wind dries the sweat and our skin very quickly, so we tend to lose more moisture in windy conditions.
Make sure to drink plenty of water before and after your run and lots of warm liquids such as warm tea, warm water with lemon (vitamin C) broth, and soups throughout the day.
#4: Maintain Healthy Nutrition
Maintaining optimal nutrition while ill supports your already hard-working immune system.
Just as maintaining physical activity is critical to overcoming illness, remember to continue your supplements or complement them with others, such as vitamins C, E, A, folate, iron, selenium, and zinc.
It’s always a good idea to check with your healthcare provider before adding supplements to your daily routine.
Vitamin D
If you live in the Northern Hemisphere, chances are you aren’t getting enough sunlight, which is the best source of vitamin D. Vitamin D is vital for maintaining normal immune system function, helping absorb calcium and phosphorous, and may also help regulate mood.2Journal of Investigative Medicine. (2022, September 10). SAGE Publications Inc. https://us.sagepub.com/en-us/nam/journal-of-investigative-medicine/journal203786
Some foods rich in vitamin D are canned fish, salmon, milk, yogurt, egg yolks, mushrooms, soy products, and kefir drinks.
Frozen fruits and vegetables can be just as good if you don’t have access to fresh ones. Most frozen vegetables and fruits are picked at peak ripeness and immediately frozen so they remain in a state of optimal nutritional value.
If you are concerned your vitamin D level is less than optimal, check with your doctor to administer a test and prescribe a supplement if necessary.
Other Supplements
Other vitamins and minerals necessary for solid immune health are vitamin C, vitamin E, vitamin A, folate, iron, selenium, and zinc.
These are all readily available in a variety of vegetables and fruits. Soups and stews are excellent ways to maintain vegetable intake in the winter months, and the warm broths help your body absorb the nutrients.
#5: Listen To Your Body
The best rule of thumb is to use common sense and listen to your body when deciding whether to go running while sick.
Even when following the neck rule for running and colds, if you go running with a cold one day and feel worse the next, you should take that as a sign that your body needs rest, not exercise.
Take time off until you are feeling better.
Running coaches or your regular doctor can tell you that it is generally okay to go running with nasal congestion, sniffles, or other symptoms of upper respiratory infections.
However, you should not run with a cough, chest congestion, body aches, or fever.
Now that you can determine if running while sick is a good choice and what alternatives you have if running isn’t the best option, let’s try to avoid getting sick in the first place!
Here are some helpful tips for healthy eating for runners to keep their bodies in tip-top shape:
