You probably know to avoid exercise if you have COVID-19 and it’s almost impossible to exercise when you have the flu, but what about when it’s a cold? Should you be running while sick, in general?
We spoke with medical experts to help you answer that question. But, of course, no matter what the docs say, if your body feels like it’s begging for rest, it’s always a good idea to take it.
Should you be running with a cold?
The short answer: “Running may decrease some of the congestion in the nose and sinuses, and you will still feel that natural endorphin high when you’re finished,” Cordelia Carter, M.D., director of the Women’s Sports Health at NYU Langone in New York City tells Runner’s World.
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Colds are the result of the immune system being activated, explains Carter, and “this ‘activation’ directs immune cells to migrate to the site of infection, to recruit and produce other cells and proteins to help fight the infection, and to prevent reinfection with the same bug in the future.”
In other words, your body is using energy by supporting your immune system to fight off the cold. And the amount of energy your body needs to fight an infection is dependent on the type of infection you’re trying to stave off and how severe it is.
Should you be running with the same intensity if you’re sick?
Every person, infection, and running or training situation is unique, and these decisions should be individualized, taking said factors into account, Carter advises.
“It is generally okay to run with a cold, but it makes sense to scale back the typical duration, frequency, and intensity,” she says. If you decide to run, keep the pace easy and stick to shorter distances.
Many runners find that running with a head cold actually makes them feel better—at least temporarily. Though it’s not an exact science, running can help with some cold symptoms because exercise releases adrenaline also called epinephrine, which is a natural decongestant.
You should also take better care of yourself if you run with a cold, including hydrating more frequently.
Carter adds that if you have a pre-existing condition that affects your lungs, such as asthma, and you know that running might exacerbate this while you’re fighting off a cold, then it’s a good time to consider lower-intensity exercise. Try light yoga or a brisk walk.
Keep in mind that if you aren’t sure whether it’s COVID-19 or the flu, then don’t push yourself and instead, rest. This is especially important considering you may be contagious.
When should you take a rest day?
One general piece of advice has been to follow the “neck rule.” Symptoms involving the neck and below—sore throat, cough, chest congestion, bronchial infections, body aches, chills, vomiting, diarrhea, or swollen glands—require time off from running.
On the other hand, symptoms above the neck—a runny nose, stuffiness, or sneezing—generally don’t require time off.
Of course, if you’re feeling weak, faint, or short of breath, you shouldn’t run and you should see a doctor.
Other symptoms that should encourage you to skip a run include a high fever, productive cough, muscle aches, decreased appetite, and associated gastrointestinal or GI issues, which aren’t typical caused by a common cold. Instead, rest, and, again, check in with a doctor.
In the end, Carter recommends considering your goals and whether any risks of running while sick are worth the benefits you may reap from doing so. “Taking time off allows your body to focus on fighting infection rather than on expending energy on physical activity performance and recovery.”
Choose the path that will lead to the fastest recovery, which may mean spending the day on the couch.
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
Amy Schlinger is a health and fitness writer and editor based in New York City whose work has appeared in Men’s Health, Women’s Health, The New York Post, Self, Shape, Cosmopolitan, Glamour, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.
