Should you run when sick? And if yes, is it safe to do so?

In fact, you can't find a straightforward answer as it depends on your symptoms. You may not want to skip your routine, but the best way is to listen to your body. Your body will tell you if it's ready for a run or needs more time to rest.

Should You Run When Sick?

The answer is that it depends on your situation. To decide whether running with a cold is okay or not, you should listen to your body and assess your symptoms.

Light or moderate exercising when sick can be permissible if you have symptoms "above the neck", such as sneezing, nasal congestion, or sore throat.

However, you should give your body the rest it needs when your symptoms are "below the neck," including:

Coughing
Chills
Chest congestions
Body pains
Vomiting
Diarrhea
Swollen glands
Bronchial infection

Running with the symptoms below the neckline can cause stress on your lungs and the whole respiratory system. So, you'd better hang up your running shoes until full recovery.

Source: Pexels

What Are The Risks Of Running With A Cold?

Should you run when sick? Though the answer is yes in some cases, there are some risks you want to be aware of:

Worse symptoms: Though it's ok to run with symptoms above the neck, you may feel worse after as the symptoms get exacerbated.
Increased serious issues: Exercising when sick may also worsen your condition. Serious problems with your respiratory system, such as bronchitis, might happen.
Worse immune system: When you don't spend enough time for your body to recover, you can feel weak as your immunity gets low. And it may take longer to gain back your strength.
Injury: When your body is not in good condition, your focus and coordination will be at a low level, leading to a higher possibility of injury.
Dehydration: Water is highly required when you have a cold, and exercising when sick may cause dehydration. Thus, drink more water if you decide to work out.

When Should You Avoid Working Out?

You'd better let your body spend energy fighting infection rather than focusing on physical activities in the following cases:

Chest congestion or shortness of breath: A proper and effective workout should not happen with these symptoms. Thus, when experiencing them, you need to prioritize rest.
Fever: Working out when having a fever can raise your body temperature even more. You'll feel more tired and can't perform well. Plus, fevers can mean a flu or infectious disease, which may affect others whom you contact.
Vomiting or diarrhea: These two symptoms can lead to a high potential of dehydration. Thus, exercising when sick with vomiting or diarrhea should be avoided.
Body pain: Experiencing widespread body pains may indicate a more systemic sickness. Additionally, you cannot safely or effectively carry out training sessions if your body is already in discomfort.
Fatigue: Feeling lethargic and exhausted means you need a rest day (or even more for beginners). It's important to prioritize rest since fatigue is a sign that the body needs a break.
Lightheadedness or dizziness: Should you run when sick? If you have these signs, your body may not be ready for running and other exercises. They can also mean dehydration, requiring more rest to increase your fluid levels.

Tips For Running With A Cold

If you don't have symptoms that are "below the neck" and decide to keep running, here are some tips to ensure a safe training day:

Run at a steady pace: Slow down your average kilometer/mile pace by 20–30 seconds. If you feel sluggish, enjoy the fresh air and prevent pain rather than making yourself sick even more.
Keep a short distance: A distance of a maximum of 5 miles is advisable as long-distance running can exacerbate respiratory conditions and lead to pain.
Stay hydrated: You need to add extra fluids to keep your body away from dehydration and exhaustion.
Avoid running with others: For better safety of others, you'd better avoid crowded spaces and close contact until you fully recover.
Listen to your body: Once your body can't handle the situation, it'll signal you with abnormal sweating, dizziness, or nausea. In this case, you need to stop running and focus on taking rest for better recovery.

3 Things to Consider Before Running While Sick

Before deciding whether to hop back into running or not, you should consider the following issues:

Rest Is So Important

In general, exercising when sick is not advisable, particularly during the cold and flu season. If there is a fever, symptoms below the neck should be treated. If you decide to run with symptoms above the neck, it is preferable to take frequent and early breaks.

Keep Up With Fluids And Nutrition

During the cold and flu season, people frequently experience dehydration, so drink more water than normal and make sure you're well-rehydrated before starting to run again. Consuming meals high in zinc and additional vitamin C can help boost immunity and speed up healing.

Know When to Call Your Doctor if Running While Unwell

If you have persistent cold or flu symptoms or heart-related problems while running, you need to see a doctor. Any major symptoms, such as wheezing, palpitations, or shortness of breath, should be evaluated further.

Boost Your Recovery with STAARLABS While Running Sick!

Should you run when sick? Although keeping your routine is acceptable in some cases, you'd better listen to your body and focus on recovery.

Source: PickPik

While taking rest, you may need some supplements to boost your health. Here are some highlighted products from STAARLABS:

HCG FOR MEN: The product balances your hormones and supports your overall well-being.
STAAR LABS MAX (SLM+): This natural and effective aid fosters healthy blood sugar metabolism and boosts your overall health.
ULTRABRN (Ultra Burn): Its premium ingredients help you shed stubborn pounds and achieve peak performance in competitive sports.