7 September, 2023 5 Minutes Read
Running With A Cold: Is It Ok To Run With A Cold?
While exercise can protect you from a lot of diseases, is it actually preferable to exercise while you are suffering? Exercises such as running may actually be quite beneficial as they help boost your immunity system while distressing your body.
It may seem quite tempting to run while you have a cold. Your body feels energized, and your mind feels fresh. However, if you are a professional athlete, running with a cold may just be as normal for you as breathing.
Cough and colds result in congestion in the lungs and shortage of breath- a condition in which running isn’t prescribed.
However, if you still want to know if it is preferable to run with a cold, you are here at the right place. This article will thoroughly take you through the benefits and precautions if you are planning on running with a cold.
Can You Go Running With A Cold On?
A cold may stay for approximately 7 to 10 days or more in certain cases. However, here are some of the symptoms that you are likely to face if you have a cold:
- Congestion
- A runny nose
- Coughing
- Sore throat
- Headache
- Sneezing
These are some of the most common symptoms, which may vary depending on the intensity of the cold.
There are multiple factors that you may want to consider while running with a cold. This may include how severe your symptoms are, as well as how intense your running schedule is.
Some of the general considerations while running with a cold are:
When Is It Okay To Run?
If the cold is pleasant, and you do not have bad congestion, it is quite safe to run in that condition.
You may use a good rule of thumb to consider the location of the symptoms. If all the symptoms are located above your neck, it means it is safe to run with the cold on.
But it is better to be safe than sorry, so it is always better to take things the easy way. This will help your immune system to fight away the cold, and at the same time, you can be physically active.
If you are planning on running with a cold, these are a few adjustments that you might need to make in your running routine-
- Decrease the intensity and the length of the run.
- Start to jog instead of proper running.
- Try to go for brisk walks rather than running.
When Is It Not Okay To Run?
While running may build your immunity and keep you physically active, there are certain circumstances where you must never run, no matter how tempting it seems. Those may include-
- Chest congestion
- Fatigue
- Hacking cough
- Chest tightness
- Upset stomach
- Vomiting
- Nausea
- Muscle or joint pains
These symptoms generally hint towards an illness that goes beyond cough and cold.
If you choose to run while having these illnesses, you may just delay the recovery or just deteriorate the sickness even more. Additionally, if you have gotten a fever, running will result in dehydration or illnesses related to heat.
It is always best to stay in your bed and get proper rest if any of these severe symptoms show up. If you still feel like working out, just try out the gentle stretching exercises.
Can Running Give You A Cold?
The evidence of a heavy-level runner, like an elite athlete, might be at a greater risk of catching respiratory infections. Quite a few researches also suggest that marathon runners tend to have more upper respiratory tract infections while being at their peak mileage and in the time immediately following the marathon.
There are multiple factors behind this. It might be because of the intensity of their heavy training that affects their immune system; however, immediately after the race, it may also be caused due to inadequate recovery time, stress, or fatigue due to the race and the training.
Also, it is important to get proper rest and fully recover after a big race. There is nothing that you will gain by immediately going back to a race immediately after running one.
Tips You Must Know Before Running With A Cold
If you are planning on running with a cold, here are a few tricks that you must keep in mind to not end up with serious health issues.
- Reduce the intensity of the run. Try to go to a place that feels comfortable.
- Do not go for interval training. It puts your body through too much stress.
- Shorten the distance of your run. If you are running with a cold, there is no need to run longer distances.
- Keep your GPS tracking device at home. They just want to make you push your limits.
- Do not go for the run with your competitive group. They will try to take you beyond your comfort zone. That is not the greatest idea, especially when you have a cold.
- Try to avoid races or marathons of any kind.
- Dress according to the weather. If it is cold, make sure to wear running gear and beanies so that you are well protected from the chilled weather.
Side effects of running with a cold
However safe it may be to go on a run while having a cold, there are always some possibilities that you may end up with a few possible side effects. These side effects may include:
- Worsening of the already existing symptoms
- Dehydration
- Breathing difficulties
- Dizziness
These side effects will, however, depend on the severity of the symptoms that you already have. Also, the chances of you facing these symptoms might just be higher if you continue with the same intensity of your workout.
If you suffer from chronic heart disease or asthma, prefer talking to your doctor first. Running with a cold may just become fatal in that condition.
Safer Exercises To Do If You Have A Cold
Running is not the only way to stay active. There are other exercises that you might just try out if you have a cold. The safest options are:
- Jogging
- Walking
- Leisurely biking
- Gentle Yoga
- Stretching
Try to avoid doing any activity that includes high physical exertion.
The Bottom Line
Running with a cold otherwise may be safe; however, you might want to consider the symptoms. Do not over-exhaust yourself. That will just worsen the condition, and you will end up being more and more sick.
Listen to your body. Do not force yourself to do something that you do not want to do, and you shall be okay.
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