It’s that time of year when runny noses, sniffles and coughs are rife. If you’ve been struck with a cold it can be difficult to know what’s best when it comes to your training – should you stay at home and rest up or go out for a run?
When you’re met with this predicament, Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, suggests following the below the neck rule.
He says: “When you’re feeling under the weather and don’t know if you should continue following your training plan or curl up under a blanket, while I’m no doctor, I’d always suggest listening to your body and following the below the neck rule.
“If the symptoms you are experiencing are below the neck, such as a sore throat or a cough, body aches, tight chest, high temperature or stomach upset, take some time off from running until these have subsided.
“However, if you’re sneezing, feel stuffy or have a runny nose, generally speaking you should be OK to still get outside and exercises.
“Be mindful that you may not be able to do your hard sessions. When you’re feeling ill and run down, lower the intensity. Stick to shorter distances and an easy pace, just to keep your body ticking over while you recover and wrap up warm. It may even be wise to leave your running watch at home, so you’re not tempted to push yourself too hard.
“The most important thing is to listen to your body and if you start to feel worse, ease off. Be honest with yourself and decide if you really need to run or if you will recover more quickly by resting.”
If you’re suffering with a cold and need to rest up, Steve advises that you stay hydrated through drinking lots of water and make sure to see a doctor if anything is worrying you.
It’s also important to be aware if you’re taking any medicines or remedies as they can mask how you really are. If doing an easy run, keep it short so you’re able to easily get back if you need to.
When you’re thinking about returning to running, make sure to wait until your symptoms have gone, and ease yourself back in with short, slow sessions.
