‘Tis the season when flu, virus, colds, and more circulate in our closed spaces. Despite our best efforts to remain healthy, getting sick is usually not an if, it’s a when. So, when it happens you may find yourself wondering if it is safe or smart to train. Sometimes training while we are sick can make us more sick, as our mild or moderate symptoms become more severe. On the flip side, sometimes training can help us feel better.
So, how can we know what is smart? We focus on that exact question in this article to help you make smart choices in the event you catch a bug.
When it doubt, leave it out
If there is a voice in your head that is telling you it would be stupid to train based on how you are feeling, listen to that voice. You are the best ambassador for your body, and only you know what you feel like. So, if you are in doubt, then leave it out – at least for a day.
Many times, a rest day in time, can save 9!
Where are the symptoms?
Even if we don’t have a voice talking to us, we do have symptoms. Generally speaking, if you have some mild above-the-neck symptoms, such as a runny nose or light head congestion, you are probably okay to train aerobically for a moderate duration.
If you have an intensity or longer session for that day, chat with your coach about a better day for that session, when you are on the mend. Higher intensity or longer training can sometimes cause the symptoms to worsen or drag on.
So, even if your symptoms are mild and above the neck, we recommend modifying both intensity and duration to avoid splitting the body’s resources, which will now be forced to deal with the recovery from training as well as the recovery from being sick.
If your symptoms are below the neck, such as chest congestion, coughing, vomiting, chills, or body aches, or if you have a fever, you should not train. Full stop. No caveats. No loop holes. Rest up! If you are antsy, you could try some GENTLE yoga or light mobility. Being sick often causes us to get tight, so mobility is a great call.
Does training make you feel worse or better?
If your symptoms are mild and above the neck and energy levels are okay, try some shorter, lighter-intensity training. But, if after 10 minutes, you start to feel awful, you should pull the plug. This is likely the body letting you know it is not ready for the workload, and it needs to rest. Listen to the body!
Continuing to train when you feel worse will almost surely lead to feeling more sick the next day.
Where are you training?
We don’t recommend training around others when you are sick, even if the symptoms are mild. It is safe and courteous to keep our own germs at home.
So, if you had a gym or a pool session, talk with your coach to rearrange the week to allow you to train at home, reducing the spread of infection to others.
Returning to Training
If you took time off due to illness, it is wise to return to training gradually and carefully. If you were only off for a few days, chances are you can get back to your normal routine after one or two easy days. But, if you need to take off longer, such as 7 or more days, then you will need a more gradual return to training. Focus on a week of easy, aerobic exercise, then you can rebuild duration and intensity.
Additionally, if you are returning to training from a severe respiratory illness, a gradual return to training is important for your long-term heart health. See an example of the return to training protocol for covid by clicking here.
Preventing Illness
Full prevention is never possible, especially if you have a job where you need to interface with the public or if you have children at home. But, there are things we can do to reduce the risk of getting sick, including:
- Get plenty of sleep
- Eat nutrient dense foods at every meal
- Make sure to hydrate well before, during, and after workouts
- Fuel workouts (which support recovery as much as it supports performance)
- Minimize stress as much as possible (yes, I know – easier said than done!)
- Wash your hands – a lot – and if you can’t wash them, keep them off your face.
- Get regular yearly bloodwork to make sure you aren’t deficient in any vitamins. You could also consider an Inside Tracker assessment.
While we hope never to get sick, we know it’s going to happen! With mindfulness of how your body is feeling, you can navigate this time smartly, and get back to training as soon as possible!