Running sick-- when is it OK?

      Life will go on, no matter how much running you get in during your training.  That means that inevitably, at some point you are going to get sick (if you don't, please tell me your secret!!).  For most people there is a really simple solution for being sick-- curl up on the couch (or in bed) with tissues, have some hot tea and chicken soup, and semi watch an entire season of something on Netflix for a couple of days in your bathrobe until you feel better.  But what about us runners?  Do we take the same steps, and just (gasp) not run for a few days? Well, the answer is a little more complicated than yes or no (isn't it always?).

If you're anything like me when you're sick, then this would be the best gift EVER.

     Most of us in training hesitate to skip a run when we are limping and in pain, so how many of us are honestly going to skip a run with the sniffles?  Well, there are some times that it would be smarter to wait a day.  The formulas vary-- I've heard some say that we should "treat illness exactly like an injury" and always skip a day.  

    Personally I like the other popular belief-- if your symptoms are from the neck up (like a head cold or just your sinuses) then it's fine to go for an easy paced run, and to ignore pacing and just run by feel (and take breaks and tissues when necessary). 

     If you have much of a fever (above 99 degrees) or your symptoms are below the neck however (like a chest cold/ flu), then it's best to skip a day and take whatever steps you need to recover and let your body fight it's invaders.  The old wive's tale of "sweating out your fever" doesn't apply here-- running with a fever can make you really dizzy and disoriented, and put excess strain on your heart due to an already higher body temperature.

    It goes without saying, but if your illness is severe enough to warrant a trip to the doctor, or you have any kind of digestive issues then please take a rest day!  No one wants to run with an upset stomach for sure, and if you needed a doctor visit for your cold/ sinus symptoms, let the medications they gave you have time to work-- and never run right after receiving a shot for something (let it work its way into your system without the extra blood pumping of a workout).

    Skipping that day won't ruin your whole training plan, I promise-- but keeping yourself sick rather than taking a day or two to recover and rest your ailing body will throw you off more than you think!  So do yourself a favor, and catch up on rest if any of these criteria apply to you:

*Symptoms below the neck (body aches, chest cold/ flu)

*Fever above 99 degrees

*Digestive symptoms of any kind

*You got a shot or went to the doctor/hospital due to symptoms

     Most importantly, when you've had some time and rest, take it a little easy the first run or two you're out, and enjoy feeling better!