can I still run when I have a cold
The moon waxes and wanes, and people experience fortune and misfortune. Even if you run every day, build a strong body, and enjoy your meals, you can't guarantee that an evil virus won't suddenly take over and catch you off guard with a cold.
Especially since the onset of winter, the weather has been getting colder, and the number of people catching colds has increased. Since a cold is a common illness that is easy to cure, some doctors suggest that for mild colds, you don't need medication. Instead, rely on your body's resistance, drink more water, eat light foods, and get plenty of rest and sleep to recover on your own.
But for runners, there's a very real question: 'If I catch a cold, should I continue running?'
Running? My body doesn't feel great. Rest for a few days without running? What if all my hard-earned progress goes to waste?
For this question, many medical professionals advise following a'neck rule'.As the name suggests, you decide whether to run based on how your neck feels. After catching a cold, pay attention to symptoms around your neck area (but not limited to the neck): sore throat, cough, chest tightness, bronchial infection, muscle aches, chills, vomiting, diarrhea, swollen tonsils, etc. If you have these symptoms, take a break from running.
If you only have a runny nose or nasal congestion, you can continue running.
Although this rule isn't 100% accurate, running can actuallyalleviatesome cold symptoms because exercise stimulates the secretion of adrenaline, a natural decongestant. So after running, you might feel that your breathing is much smoother. However, if you decide to run, maintain a steady pace and shorten your distance.
But can runningcurea cold?
Running might help alleviate some symptoms, but it will never cure the illness.If you feel dizzy, nauseous, have an abnormal heart rate, or sweat excessively while running, stop immediately. This is not an exaggeration; even with precautions, risks cannot be completely avoided.
Some runners with colds, especially in poor air quality or with severe symptoms, might inadvertently turn a common cold into a more serious illness like sinusitis, respiratory infections, or even pneumonia. So it's crucial to listen to your body. If you experience adverse reactions, take a break. There will be plenty of time to exercise later; better safe than sorry.
The next question is, how long should you wait before resuming running?
Our suggestion is:Wait 24 hours after all your cold symptoms have disappeared before you start running again.Especially if you had a fever, be sure to wait even longer!
When you start running again, treat yourself like a beginner. Start with the simplest, easiest jog and gradually return to your previous pace. Remember, patience is key; slow and steady wins the race.
During this period, you need to do three things frequently: drink plenty of water, rest well, and closely monitor your physical condition. Remember to see a doctor when necessary and don't trust unverified remedies. You know your body best, so use that knowledge to kick the virus out.