As colder weather arrives, so does the likelihood that runners could catch a cold or another seasonal illness. Though such illnesses can interfere with many aspects of daily life, they do not need to sideline one’s running routine. Runners can take certain measures to maintain their routine and even rid themselves of illness through regular exercise.
Deciding Whether To Rest From Running
Though runners can continue exercising with the common cold, it may not be wise to do so with other illnesses. To determine whether one’s symptoms are indicative of a cold or something more, Prevention magazine’s Chris Freytag (“Should I Exercise While Sick?” November 2006) recommends performing a self-test called the “neck check.” If symptoms are mostly above the neck, such as a runny nose, congestion or a sore throat, then exercise is likely okay. However, if symptoms appear below the neck, such as aches, chills, stomach problems or a fever, Freytag advises runners to avoid exercise.
Running With The Common Cold
If a runner determines that symptoms are above the neck and likely attributable to the common cold, his or her running routine can easily be maintained. According to the American College of Sports Medicine (“Exercise and the Common Cold,” 2007), exercise can continue while symptoms are still present without an increase in their severity. In addition, Freytag says that exercise can also help clear nasal passages, increase circulation, and counteract the lethargy that people often feel while sick. Taking certain measures, such as eating healthy while sick, drinking tea after runs to regulate body temperature in cold weather, and staying hydrated, can help runners maintain their running routine in a healthful manner.
Preventing Illness Through Exercise
Even though runners may take such measures to maintain their routine while sick, evidence suggests that their regular running habits are an effective means of preventing illness in the first place. According to the American College of Sports Medicine, a survey of 700 recreational runners showed that 61 percent reported fewer colds since beginning their running regimen. Such research suggests that running boosts the immune system and lowers risk of respiratory infections. Freytag adds that maintaining healthy habits alongside running, such as eating a balanced diet, getting adequate sleep, drinking water and washing one’s hands frequently, can help prevent illness through cold season.
Even if a runner is sidelined by the common cold this winter, such illness does not mean the end of his or her running routine while symptoms persist. Continuing to run can help reduce symptoms, and taking care of oneself can keep runners on their feet, even through sickness.
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