To run or not to run – Running with a cold explained

Running with a cold… should you or shouldn’t you?

This is a question that comes up a lot at this time of year, so let’s have a look at what you might need to consider before you head out for a run with a cold.

How do you feel?

Firstly, check in on your symptoms and how you feel.

Sometimes a cold is not much more than a snuffly nose and sneezing, but other times it can give you mild fever and aches.

If you have a bad cold, with headaches, fever and a blocked nose, you probably won’t feel like running anyway.

But it’s when it’s fairly mild and you feel generally okay, just not at your best, that you might wonder if it’s okay to go for a run when you have a cold.

Above or below the neck

When trying to decide whether you should run with a cold, think about where your symptoms are.

In general, if your symptoms are all above your neck – runny nose, coughs, headaches etc – then usually it’s okay to run.

It might not be the best run you ever have, you might feel really fatigued afterwards, but going for a slow run is generally okay.

But if you have symptoms below your neck – chesty coughs, trouble breathing or chest pain – then don’t run. Running works your lungs, you need them to be 100% as breathing is pretty essential!

When not to run with a cold

But there are times when you shouldn’t run with a cold, even if it’s all above the neck.

And that’s if you have a rapid onset or severe sore throat, alongside your cold symptoms.

This could be signs of adenoviral tonsillitis, enteroviral pharyngitis or streptococcal tonsillopharyngitis. These are all caused by hematogenic viruses, which means they spread through the body via your bloodstream.

Running, or doing other physical activity, increases your blood flow and can mean the virus spreads quicker through your body, potentially with much more serious consequences.

As with anything medical, if you are unsure then talk to your doctor.

Will your training suffer?

If you get a cold mid-way through training for a big event, one of the first things you might ask is how it will affect your training.

This worry might make you want to get out for a run, even if you have really bad cold symptoms.

But just remember, your training for an event isn’t reliant on one single session. Rather it’s the whole cycle of training you are following.

Having to miss one run, or swapping a hard interval run for a less intense easy run, is not going to make or break your training.

What will affect it is being ill or not performing at your best for longer because you didn’t give yourself adequate recovery time.

So, if you are going to run when you have a cold, look at the bigger picture, not just that day or week’s training.

And if you have a coach, make sure you have a chat so they know what tweaks to your training plan might need to be made.

Rest is okay

Yes, rest is allowed!

If you have a cold, don’t feel like you have to power through. Taking some time off might mean you recover quicker and will back to your usual running routine sooner than if you kept on running.

Even if you are mid-way through training for a big race.

Yes, you may feel a bit slower for your first run, your legs may feel heavier, but giving your body time to fight off infection may mean you are in better shape to keep going in the long run.

And that’s what it’s really all about.

Taking good care of ourselves now so we can keep running for as long as we want to. Not having to stop because of persistent illness or injury.

 

If this has helped you decide whether to run with a cold, let me know below.

 

And if you need help tweaking a running plan after injury or illness, just get in touch, I’d love to help.