Run to the Top Podcast | The Ultimate Guide to Running

How to Deal with Getting Sick as a Runner

12 snips

Jan 8, 2025

The podcast dives into how runners can handle training while sick, emphasizing the importance of listening to your body. It discusses the impact of seasonal illnesses, offering strategies like heart rate monitoring and flexible training plans. Insights on managing iron deficiency are shared, along with tips for maintaining fitness during illness. Personal stories illustrate the minimal effects of short breaks and the journey back to running after feeling unwell. Finally, nutrition advice and community engagement are highlighted for staying healthy in colder months.

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ADVICE

Running While Sick

Avoid running with symptoms below the neck, like chest congestion or fever.
Run if symptoms are above the head, like congestion, but listen to your body.

ADVICE

Using Heart Rate as a Guide

Monitor your resting heart rate; if elevated, your body is stressed, so avoid running.
While running, watch your heart rate; if it's too high, even if you feel okay, stop and rest.

ANECDOTE

Marathon While Sick

Corey Nagler ran a marathon while sick, acknowledging it was only worth it for the race itself.
For regular workouts, he advises against pushing through sickness due to delayed recovery.

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If you get sick, your body probably needs rest but how do you know how much rest to take and when to get back to normal training?

This cold and flu season is the perfect time to prepare yourself since getting sick can be unavoidable.

In this episode of the show we’ll answer questions like:

How to know if you’re too sick to run
How to adjust your training while you’re sick and after recovering
Whether running can impact the chances of you getting sick
What to do if your symptoms linger after recovering from being sick

A lot of runners will get sick at some point during the winter so make sure you know how to respond if you suddenly find yourself feeling under the weather.

Previous podcast about whether to run through sickness: https://runnersconnect.net/running-interviews/should-you-run-when-sick-when-not-to-run-and-how-to-modify-your-training/

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