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Running a Fever? Feeling Sick? . . . Suggestions on When to Take a Day Off

Posted September 27th, 2006 at 12:01 AM by Trish Monks

Section: Running & Training, Injury & Rehab, Training Tips, Health & Fitness, Injury & Rehab, Exercise

TFS is proud to welcome our newest writer - Trish Monks. She is our first writer from our neighbor across the Atlantic. Although Brits might speak a little differently and make us laugh from time to time - we still love them and we love Trish’s writing. Enjoy!

I was supposed to run today - it is Sunday after all - but I decided not to because I feel a bit ropey.

Problem is I’m not sure whether it is the result of an over indulgent weekend, or whether I am coming down with something. Certainly I have been sneezing for the last couple of days, I am tired and my lungs feel like sandpaper, but that could just be the result of drinking a little too much, standing around in a smoky pub and going to bed too late - 2 nights in a row!

I know that this time tomorrow I will regret having not run today. I am really busy at the moment and lucky to fit in the 3 runs a week that I am currently doing as part of my program. Missing my Sunday run means only 2 runs last week - and you know how disappointing that can be. However, I do like to think that I am (for once) listening to my body, and it’s definitely telling me to stay home!

It does raise this question: “When should you “run through it” and when should you ditch it in favor of a bit of R&R - swapping your planned 10 miler for a cowboy film, mug of tea and couple of biscuits?”

Sports medicine experts suggest using the ‘neck check’ principle when deciding whether you are well enough to run (or do any vigorous exercise). If you want to run and have symptoms above the neck only, such as a stuffy nose, headache and mild sore throat, then you will probably be fine, it might even make you feel better! Just take it easy (at least to start with), keep warm once you have finished, and if you feel faint or dizzy, or your symptoms get worse at any time, stop, rest and walk home.

Conversely, if any of your symptoms extend below the neck – chest tightness or achy limbs for example, then it’s almost certainly a day for staying home, eating soup (not compulsory, just nice), relaxing and getting better.

Additionally – and this is a biggie - if you have a fever you should definitely shelve your run for today. Elevated body temperature is generally a sign that your body is already working hard fighting some infection or other – it really doesn’t need the extra strain of a run, so take the sensible route and rest.

And finally, if you think that you probably shouldn’t be running (different from just not feeling like it!) take a rest day - you know your body best, listen to it sometimes.

Remember that most of us are in this for the long term. Running when ill can set you back longer than if you had just taken a couple of extra rest days at the outset - and in some instances can cause more serious implications. It is difficult to do though - especially when you have a program to follow - but be realistic, an extra day off here or there isn’t going to mean disaster, whereas struggling through it really could.

So (for once) I am going to practice what I preach - no run for me, and no guilt either.

Another cup of tea anyone?

Sources and suggestions for further reading:

***Note: We encourage EVERYONE to see a doctor before performing athletic, fitness or other strenuous physical activity. This is especially true if you are feeling “under-the-weather”, sick, have been injured, etc. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***

Picture from: [BBC]