Run to the Top Podcast | The Ultimate Guide to Running

How to Deal with Getting Sick as a Runner

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.

01:02:03

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Quick takeaways

Differentiating between symptoms above and below the neck is essential for determining whether to run or rest when sick.

Monitoring heart rate during illness can provide insights into the body's readiness for training and indicate potential recovery issues.

After recovering from sickness, gradually reintroducing training intensity is crucial for proper adaptation and preventing further illness.

Deep dives

Guidelines for Training While Sick

When feeling under the weather, it's crucial to differentiate between symptoms indicating when to run and when to rest. Symptoms above the neck, like a mild cold, usually allow for light running, whereas symptoms below the neck, such as chest tightness or fever, indicate the need for rest. Pushing through illness can lead to exacerbated symptoms and a longer recovery time, making it essential to listen to your body and adjust training accordingly. The speaker emphasizes the importance of not adhering rigidly to a training plan when sick, suggesting flexibility to help the body heal while maintaining some form of conditioning.

Intro

3min

Running and Season's Sickness

18min

Managing Training During Illness and Iron Deficiency

6min

Maintaining Fitness Through Illness and Recovery

3min

A Thrilling Brewery Showdown: Racing for a Cause

2min

Returning to Running After Illness

22min

Staying Healthy Through the Seasons

9min

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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This week’s show brought to you by:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

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