during In the colder months of the year, your immune system sometimes weakens, making you more susceptible to colds and sore throats.or the common cold.
Normally, this wouldn’t be a big deal, but what if it did if I were in the middle of your Running or bodyweight training plan?
Check out our tips for dealing with cold symptoms, recommendations for getting back into training after an illness, and don’t forget it Check out our training plan at the end of the article:
Before we begin: What is the common cold and what are its symptoms?
Also known as a cold, it affects the upper respiratory tract (nose and throat) and is caused by a viral infection. It is usually harmless and may last for seven to 10 days. Even if you don’t have to worry about a cold, see a doctor if your symptoms don’t improve.(1)
Common cold symptoms can be:
- Runny nose
- Sore throat
To be safe and know if you really have a cold and not COVID-19, get a test before you run outside or train at the gym or public places.
What to keep in mind when exercising
Is it a good idea to keep training when you get sick? Or is it better to take a break, so as not to overstress your body or your heart?
“As is often the case in life, the truth is in the details. When your body is busy fighting Catch cold And speeding up recovery, training will not benefit your body with anything. While it is true that exercise and sports strengthen the body’s defenses and immune system, this only applies to healthy bodies,” notes running expert Sasha Wingenfeld.
if All you have is a cold and no other symptoms, Then a little practice Can Do your body well. But be sure to pay attention to the following points:
- Effort and intensity From your training session, such as running, must be too low. Keep reminding yourself to follow this rule. Under these circumstances, a brisk walk may be sufficient.
- In winter, wear A scarf or handkerchief over your mouth to protect yourself from the cold air. This way you don’t breathe in cold ice air directly.
- If it is very cold, you should consider doing an indoor sport for a while change and work In the gym or at home.
- drink more Water ususally To maintain the moisture of the mucous membranes.
- Make sure you get enough rest days. After training, it is very important that you get it Plenty of healing time When you don’t feel 100%.
- Wear warmer clothes and change your sweaty clothes into dry clothes right after your workout.
Are you fighting flu-like symptoms? Like fever, chills, cough, or sore throat?
Then your immune system is already working at full speed on your recovery. “In this case, any additional training would stress your body,” Sasha explains. You risk getting sick longer and possibly doing permanent damage to your body. Until the fever goes down And you really feel betterAnd the The rest is the name of the game.
People who take medications often feel better and tend to return to their training schedule sooner. But you have to be careful about this. Oftentimes, I’m still sick; It’s just that the drug suppresses your symptoms, making you feel better.
“The more you train while you are sick, the worse you will perform Then. Because of the double stress of healing your body and training, your body is exhaustedAnd the And your performance will continue to decline,” Expert warns Sasha.
Reward yourself for two days off instead of continuing to train without thinking. The more you take care of yourself, the faster you go is being Able to start training again.
5 tips on how to get back to running and training after a cold
Get ready to get back on your feet after a cold.
- you should be asymptomatic without medicine For at least three days You feel 100% fit.
- You must take your first exercise very easy session: Choose running or low-intensity exercise, Short workout periods. Monitor the intensity of your exercise using your heart rate.
- After the first training session, take Another day off to recover. See how your body reacts to starting over.
- to avoid High density exercise For the same number of days you had to take a break due to illness. If you start training in High Intensity very soon-You can get sick again.
- See a sports medicine specialist for check and get they Well before you start training again.
Workout After Ill: The Training Plan to Get Back to Running
If you’ve been off work for a while and are wondering how to get back to your running training, we’ve put together a 10 day training plan For you on our blog:
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