Running with A Cold - To Run or Not to Run?
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By Marissa Del Mistro
If you’ve got the sniffles, you may be wondering if running with a cold is a good idea. Sniffly noses, sore chests, headaches, and even sore muscles—having a cold can put a major damper on our lives—and our running schedules! If you are currently training for a big running event or just trying to stay on track with your fitness regimen, what does a cold mean for it all!?
Let's dive into what running with a cold means for you and your health, and when you should avoid it.
The “Neck Rule”
Some medical experts have shared, what has since been nicknamed, the “neck rule,” which asks us to query our symptoms more closely to determine if we should head out for a run or not.
Specifically, this handy rule is all about the location of your symptoms. If your symptoms are above the neck, it means running with a cold is typically safe. Common cold symptoms above the neck include:
Headache
Runny or stuffy nose
Sore throat
Sneezing
Watery eyes
Heading out for a short and easy run when you are experiencing mild, above-the-neck symptoms, can trigger your immune system, to support your body in fighting off the cold.
However, it is wise to avoid heading out for a long run and trade it for a short jaunt, at a lower pace or go for a nice, brisk walk. If you can, adjust your route to keep your run close to home, so if you start to feel too tired or sick, you can head home early. While exercising, adrenaline is released, making it a natural decongestant that can support decreased stuffiness, and a release of nasal passages — though typically only temporarily.
If you’re running with a cold, be sure to lower your workout intensity, and stay away from intense interval training as it can put your body under too much stress. You may wish to remove pressure by ditching the Apple Watch, Fitbit, or Strava (whatever you use!) so you are not enticed to compete with the times and distances you did when you were feeling better. Be sure to dress warmly and listen carefully to your body. If your symptoms worsen during your run, your heart rate increases or you start to feel dizzy, be sure to stop your run and prioritize rest.
If your symptoms fall below your neck, then running with a cold is not a good idea. Focus instead on self-care, and take a break until you are feeling stronger. Typical cold symptoms below the neck include:
Chest congestion and coughing
Body aches and pain
Fever
Exhaustion
Vomiting and/or diarrhea
If you go for a run while experiencing these symptoms, you put yourself at risk of prolonging your illness and slowing down your recovery process. If you go for a run with a fever, you are at risk of getting dehydrated or having other heat-related illnesses.
Always Listen To Your Body
Despite the neck rule, listen to your body and let it guide your decisions when it comes to running with a cold. A few days off from running and training due to being sick won’t hurt your fitness level. If you ignore what your body is telling you, and push yourself to run anyway, it can result in your cold escalating to something even worse, and you won't be able to run for even longer.
As you begin to feel like yourself again, after taking a break for sleep and rest, slowly resume your workout routine, starting with walking, stretching, and light yoga. Follow the principle of progressive overload and gradually add miles and intensity to your program.
When To Get Back To Running Post Cold
Give yourself time, and don't rush back into running too soon after having a cold. It is wise to wait at least 24 hours until your symptoms have passed. If you have ‘below neck’ symptoms, wait at least 24 hours and rest before slowly easing back into training when your symptoms go away.
How To Avoid A Cold As a Runner
Prevention is a great way to avoid the problem of running with a cold. There are many ways to avoid colds as a runner:
Eat a balanced diet with varied nutrients, including vitamin C and protein to fuel your life and runs – before, during, and after. Check out our Healthy Recipes section for healthy meal ideas.
Frequently wash your hands with warm water and soap.
Dress warm depending on the weather, including when it is raining. Wear a raincoat, gloves, warm socks, and a toque. If you do run in the rain, be sure to change immediately afterward.
Stick to a training program. Regular exercise will boost your immune system naturally.
Sometimes walk, run, or cycle to work rather than take public transportation, which is a hotbed of germs and viruses. If you take transit, be sure to wash your hands afterward and do not eat while on transit.
In the dark, winter months, consider taking vitamin D. Ask your doctor if this could benefit you.
Ensure your sleep hygiene is on track, so you are getting sufficient rest, between 7 to 9 hours of sleep per night.
Running with a Cold
In general, running with a mild cold is generally safe, specifically if the symptoms you are experiencing are strictly above the neck. Despite this rule of thumb, it’s very important to prioritize how you are feeling and listen to your body. If you have more serious symptoms, including fever, a bad cough, or any type of chest tightness, it’s best to take a break from running.
Through rest and recovery, you are supporting and prioritizing your health by allowing your body to fight off the cold it is dealing with, helping you to get back to your normal routine soon.
Have you run with a cold? Tag @Runstreet on Instagram to share your training and get cheered on. Happy running to you and take care!
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Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling, and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.