Running during the Cold and Flu Season

Written By Caitlyn Bintz Ashton

It’s cold and flu season— how to determine if it’s okay to run?!

TLDR: general rule of thumb, if symptoms are mild and above your shoulders it’s okay, but take it easy. Anything below your shoulders (AKA in your lungs or bad GI symptoms)… TAKE A CHILL PILL!!

🛑You have a fever/are vomiting/have vertigo, have tested positive for Covid with symptoms, have tested positive for RSV, have a persistent/wet (from the lungs) cough, heavy congestion, sleep has been impacted, migraines, etc.

❔ you feel like you might be getting sick (feeling off or a little tickle in the throat), have mild “above the neck” symptoms but feel generally okay when starting your run — okay to run, but stick to easy efforts and during the winter consider the treadmill or crosstraining.

✅ you have mild sniffles, have recovered from a worse illness, your effort level feels right for the target intensity/pace range you are asking of your body (meaning effort feels right, body isn’t fighting you and heart rate isn’t soaring vs effort)… go ahead friend!

WHEN IN DOUBT(!!!) take an extra rest day or 2!! A couple of days off at the onset can save you from a small problem turning into a BIG one and have a more rapid recovery. And while you might think you get a badge of honor for pushing through, no one is impressed 🫡 The more you pay attention to your body in this sport we all love, the more you will get to know when something feels off. See past Tip Tuesdays for ideas of things to fill your time while resting, or sound off below to share other activities (besides the obvious sleeping) to fill your time that you would be running in the couple of SMART days off!! #sharingiscaring#unlessitsillness


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