Most runners have questioned if they should run when they are sick at one time or another. The short answer to the question “Should you run when you’re sick?” is “it depends”. Running with a fever is different than running with a cold. But that’s not very helpful, right? I thought it might be time to revisit this topic after being sick for the second time in a month. I was tired and didn’t feel great, but I wanted to get in my miles! What’s a runner to do?
The general guideline for running when sick is that if symptoms are above the neck that it’s ok to exercise, but not if symptoms are below the neck. This has always been confusing to me, because often times I know I just have a cold, but I’m still extremely tired. I feel like I “should” be able to run, but is that always the best decision?
Should You Run When You’re Sick?
What do you have to lose if you don’t run?
Are you training for a race? Will you miss out on a special opportunity? Will you not be able to run another time for one reason or another? If there’s nothing super important happening, it really won’t hurt to skip your run. If anything, it will pay off to get some extra rest so you feel better sooner. Running with a cold isn’t worth it if it causes you to miss several days of training.
How far/fast are you planning to run?
Can you keep your miles short and easy? Can you take walking breaks if needed? Will you be willing to cut your run short? If you can make it a short, easy run with walk breaks, you may be ok to still go out for your run. However, if you know that you are the type of person that will push too hard and overdo it, it may be best to stay home and rest.
Will running when sick make you feel better or worse?
Do you think that the fresh air and moving around will help, or will it just set you back and cause more time off from running? This is a tough question but can be really important. Usually I find that if I take 1-2 days off running at be the beginning of a cold, that around day 3 it feels really good to get out and get moving. The flu or a stomach bug will probably require more time off.
Running with allergies
This time of year it may be hard to know if you have a cold or allergies when you don’t feel well. If one of your symptoms is itchy eyes, it is probably allergies, and if you are coughing or have a sore throat it is probably a cold. Usually it is ok to run with allergies, but you may have to make modifications to your routine to keep your symptoms at bay.
You may also like: Running with Spring Allergies
Consulting a doctor
Of course when you’re sick it is best to consult a doctor for a diagnosis and to find out if you have any restrictions on activities. Most of us don’t usually do that when we have a cold or allergies. But these days, when anything could be COVID, it’s not a bad idea to get checked out just to be safe. Many doctors are even offering telemedicine appointments now. Knowing exactly what’s wrong, getting medication (if needed) and understanding your treatment plan will help you recover and get back to training faster.
Related: 6 tips for successfully running with a chronic illness
Final thoughts on running when you’re sick
When in doubt, it’s better to take an extra rest day (or more) if you’re not sure of whether or not you should run. Runners are stubborn and we don’t give up on our miles easily. If you do decide to run, take it easy and see how you feel. If you feel better after the first few minutes, it’s probably ok to keep going. However, if you start to feel worse, then it’s probably best to cut your run short and rest up for a few more days.
The best option is to avoid getting sick in the first place! Here are 9 Healthy Habits to Avoid Getting Sick This Winter.
How do you decide if you will run when you don’t feel well?
Will you run with a cold?
Are you stubborn about getting your runs in, or ok with taking a few days off?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I am not a doctor or medical professional. This post is based on my own research and experience. Please consult a healthcare professional if you need more help deciding if you are too sick to run.
I’ve run when ill, especially with a cold. But last week, I didn’t. I think the deal breaker was the cold temperatures more than anything!
I think I would have been ok if it weren’t so ridiculously cold out. I felt like the cold just knocked me out for the rest of the day.
Typically I do the above the neck vs below the neck test and run/rest accordingly. Hope you’re feeling better!
Thanks! I usually follow that guideline too but sometimes I break the rules (and usually pay for it)
I don’t get sick often (knock on wood), but this is a question that I have always wondered about, especially when running in the cold weather. Thanks so much for the tips and information. I hope that you are feeling better this week!
Thank you! I am finally feeling better. Luckily I don’t get sick often either but I hate having to miss runs when I don’t feel well!
I don’t get sick often, so I usually play it safe and rest. I figure rest will help me heal, rather than dragging out how long I am sick.
I should have done the same. After 2 days off of running I thought I would be well enough to run, but I don’t think I was quite ready yet.
This is a really great guide. I totally agree that if you’re going to run while sick, take it slow, walk if needed, and turn back if it’s too much for you. Listening to your body is key! Hope you’re feeling better!
Yes, exactly! All things that can sometimes be tough for runners to do! Thanks!
I’ve run with colds, but not anything else. I can be very stubborn with my head colds because I’m miserable with them, whether I run or not. So I might as well run. Anything else, especially stomach, and I don’t run. I do stay inside with a cold so I don’t aggravate it with whatever weather is currently outside.
Thats how I feel about colds too, might as well run since Im not feeling well anyway. But when it makes it worse its not a good thing!
If I’m feeling tired or run down and am sniffly, I’m staying inside if it’s cold out. I don’t have a treadmill but I have access to the Y and I’ll go run there. Like this morning – 17 with a real feel of 5? Nah. I ran out in the cold yesterday and my sniffles were trying to get the better of me. Went to the Y with a box of tissues. LOL I have, on more than one occasion, bagged a run in favor of staying home because I wasn’t sure what was actually going on with my body. A few of those times, I probably could have gone for the run but … better healthy than sorry, right? 🙂
It can be tough to decide sometimes! I think its easier to run when sick on the treadmill, since you can stop whenever you want and you don’t have to deal with the temperatures. But in general its probably better to rest up!
Typically, it’s during the winter when I’ll get sick (if at all), and ((typically)) I don’t have any big races on the horizon that time of year…so I have ZERO guilt in taking an extra rest day or two. That said, if I decide to venture outdoors, I always am mindful of how I feel and the cold air conditions. There is no shame in cutting a run short if you’re not at 100% especially if the running conditions are doing you no favors.
Im not sure why I felt the need to push so much this weekend since Im not training for anything. I think I just wanted to take advantage of the time off work and get in some final miles for the year!
I hate feeling sick when I do have a certain workout I want to do. If I don’t do it I feel like it is just an excuse to not work out. I guess you just have to take into account of severity of your sickness.
Yea, when Im really sick there is no way I can do a hard workout. If I still run Ill swap it out for an easy paced run.
I am saving that image and printing it and putting it up where I can see it! Perfect!!
I hope you find it helpful!
I don’t get sick often, but I got really sick over the holidays and subsequently haven’t run in three weeks. I am finally feeling better and can’t wait to get back to my routine, but it was definitely right to take a break.
Sorry you were so sick! It sounds like you made the right choice by resting up.
Thankfully I don’t get sick often and when I do, I have a treadmill. I ran with bronchitis one year, but I wouldn’t recommend that…
I had bronchitis a few years ago and definitely couldn’t run! Even when I was better it was still hard to get back to running with a cough.
That’s a helpful graphic! If it’s cold and I’m sick, I usually don’t risk it. In the warmth, sometimes i feel like I can sweat a little out. Love the reminder of walk/run though, always taking it easy!
Its definitely different in the warmer weather! I feel like being outside in the cold immediately makes any cold/sickness worse.
Good guide! Sometimes exercise can make you feel better if you are under the weather. Thankfully I have not gotten sick in a while!Knock on wood 🙂
I hope that can stay healthy any avoid whatever has been going around lately!
Great tips! Over the last few years I’ve gotten so much better about taking a rest day when I’m not feeling well. Missing a run/workout used to devastate me….and I would be so worried about losing my fitness. Taking time off when I’m sick has really helped me recover so much quicker!
Thats awesome! I have definitely gotten better about it but I can still make bad choices every once in awhile. Sometimes I just get impatient about how long its taking me to feel better!
I typically just wait out the sickness to feel my best for my run! I just don’t ever want to be sick in general, so I never want to make it last any longer than it has to! I love your suggestions though!! They’re great tips! Recovery and listening to our bodies is vital when it comes to being our best runner selves! 🙂
Happy Wednesday!!
That makes sense and is very smart! I also hate being sick and I sometimes convince myself Im better when Im really not.
I rarely run when I’m sick. It’s just not worth it to me. If I already feel bad, why make myself feel worse?
So true! I think my problem is when I start to feel a little better I want to go for a run immediately, when I really need a few more days to recover.
If I have a cold, I’ll usually run. It usually makes me feel better because it clears all the gunk out. But if I have the aches and chills, forget it. Plus, when I am really sick, I don’t want to run. That’s usually the tell tale sign. And that’s how I was over the weekend. I felt like garbage so my run didn’t even cross my mind.
I definitely don’t run with bad aches or chills either! It depends on a lot of things but when running doesn’t even cross my mind thats how I know Im really not well.
I used to run almost no matter what. Now, I’m a little more relaxed about it. I even take a day off if I’m feeling “kind of” tired.
I think I have gotten more relaxed about it too, although I do get impatient when Ive been sick for a few days and am itching to run again!
When I’m training for something I apply the above the neck/below the neck rule although I would probably move a speedwork day to a different day no matter what. When I’m not training for something I just go by how badly or not-so-bad I feel. Often times I know getting into the fresh air will make me feel better, but if I try and get 10 mins in and I feel worse than I stop.
I’m glad you weren’t sick for very long!
Your plan makes alot of sense! Sometimes the the fresh air can really help. But when that air is 9 degrees I don’t think it helps as much:)
I’m really behind on reading posts this week! I am more prone to stomach bugs than anything else so I definitely don’t run through those! It wouldn’t even cross my mind. that being said, I’ve had maybe one or two random minor colds in the last 10 years and when they happen, I scale things back or rest.
I definitely don’t even consider running with a stomach bug! Everything else is a little tricker, especially colds that seem to linger for a little while!
Oh dear, falling sick twice a month is no joke. How did you decide on your running?
Fortunately, I haven’t been sick for many years. But when I am, I’m down and out!
The first time I took almost a week off because I had no energy. The second time I tried to push through, but ended up taking a few days off and then sticking to easy runs.Thanks to having a toddler in daycare now I think I will be sick all the time!
I will run sick. I don’t often get a fever or rundown. But usually if I do run, I feel better. Mentally is connected to physically. You just have to get out there
I won’t run with a fever- usually if I’m that sick I can’t even move from the couch!
I did run through spring allergies this year I figured they would bug me regardless so might as well enjoy the weather. If I get cramps, exercise helps to make me feel better. Hope you are feeling better soon
Totally agree on the allergies and cramps! I think its all about knowing what will make you feel better or worse.
I’ve been battling some nasty “goop” in my nose for almost a week. I’m not a doctor, but the crud has felt worse ever since my Covid shot. I ran this morning, and even though the air was horribly humid, I think I feel better for having been outside and gotten some oxygen flow 😉
Sorry you haven’t been feeling great either! I’ve been feeling better after getting outside too, although I usually get home and then spend about 10 minutes coughing.
These are all important things to consider. I’ve been sick a lot more lately since I have a toddler in daycare. I generally stick to the “above the neck” rule like you said. It can be so tricky!
The toddlers in daycare are bad news! We’re dealing with the same issue here.
I think a lot of runners push through when they’re sick — only to make themselves even sicker!
But sometimes it’s really hard to decide. I definitely felt really run down when we got back, and I wasn’t sure if running the next day was a good idea — luckily it was!
Sometimes I’ll feel better after, and sometimes I’m just really dragging myself through a run if I’m really getting sick. Hard to tell.
Exactly! If I’m really sick its easy to decide to rest. Its when I have a slight cold or allergies that I have a hard time knowing if running will make me feel better or worse.
I think you hit the nail on the head when you said “Runners are stubborn.” It’ so hard for me to skip a run! I’ve gotten better about not running if I really don’t feel well though. One day off won’t make any difference. Thanks for the tips!
I feel the same way! I’ve gotten better about it but this time around I got so frustrated that I JUST took time off for being sick and I didn’t want to take more time off. But really in the grand scheme of things its not that big of a deal.
Ugh, I had this conversation with myself this morning. When I woke up yesterday I could feel something was coming. My husband caught a cold (the one day we went out to a restaurant last week!) and of course I got it too. I had a very slight sore throat yesterday so I went ahead and ran. I just got worse through the day so I knew I should I needed to take today off. I’m hoping to at least get out for a walk/jog tomorrow. I hate being sick!
Sorry you’re not feeling well either! The sore throat is usually the first thing I notice when I’m getting a cold. Hope you feel better quickly!
I always followed the “if it’s above the neck, run, if it’s in the lungs, don’t” rule and it’s worked pretty well for me so far. I rarely get sick with lung issues though. The last time I had bronchitis I wasn’t a runner. I pretty much just decide how I’m feeling and go from there, like you said, an extra few rest days won’t hurt anyone.
Sounds like a good plan! I think for me the hardest thing is when I get a cold and then develop a cough (like what happened this month). Even though I know its just a cold, the cough makes me nervous!
It’s a hard question.
I’ve run with a slight cold and allergies. Yes, I’m tired, but I also feel like exercise clears me out and I end up feeling better. Of course, everyone is different and every illness/ailment is different, so you have to listen to your body.
So true! I usually run with allergies because I get them so often. It usually depends for the cold. Ive had some colds that aren’t too bad and others than really knock me down.
Great tips! I do not run while sick, even a cold. I do run with allergies, though, since they are seasonal and not dangerous to cardiac or lung health to run through.
This is the first year that allergies have actually caused me to back off running. I never remember them being this bad before!