A Guide To Training When You Are Sick

 

AMANZI Girl Charlotte eager to get back in the pool
To train or not to train when you’re feeling sick? Photo credit @chardurand

When you get into the rhythm of a training schedule, a cold or another illness can throw a huge cramp in your style and many athletes are left with the question whether it is a good idea to train or not. Depending on who you ask, exercising when you are sick can either be the worst thing in the world to do for your body or the best. We came to the conclusion it really depends on the illness and the individual. This brief guide will help you decide whether to keep on training or to temporarily throw in the towel.

The Pros and Cons

The arguments for whether to train or not are not all that complicated: exercise can either make you better or worse! So which one is it? The answer is that it really depends on the type of exercise, illness, environmental conditions and the individual.

Exercise is a great way to boost our metabolism and immunity, and this ultimately can mean helping your body get better faster. Essentially there was a little bit of truth to the myth of sweating an illness off. It will also help you make sure your physical progress does not deteriorate as much during the course of the illness.

However, that doesn’t take into account the severity of the illness. If you are running a high fever, raising your core temperature with exercise is a terrible idea that will make you sick. Exercise also can leave you depleted of energy to fight off an illness if you are extremely weak.

Basically, you’ll need to use a little common sense to try to navigate the answer to this question.

To Train, or not to Train?

In this case it is sometimes best to go with how you are exactly feeling to determine whether you should exercise or not. If you don’t feel like you can get out of bed, going on a jog is probably not the best idea. However, if you feel like you have regular energy levels with a just few symptoms then you are probably ready to go.

One rule of thumb that many athletes go by is feeling where the cold is in the body. If your symptoms are the throat and up, then you are probably fine to train. If your symptoms reach down to the chest along with any aches or pains, it is best to sit it out.

One last thing to remember is that you should definitely not start anything new or difficult while you are sick. At most you should just do your standard training distance and time or even go a little less far and hard in order to not overwhelm your body.

Listening To Your Body

Obviously since you are sick, you are not going to be able to push as hard as normal. It is important to have body awareness. If you feel worse for the wear after exercise then you’ve probably pushed too hard, and you should take that as a learning experience. On the other hand, when your body feels a little bit better after exercise that means you’ve done the perfect amount.

Remember don’t feel like you absolutely must train during an illness. Sometimes taking a short break will help refresh your enthusiasm, so when you finally are feeling 100% again, you’ll literally be ready to hit the ground running.