We’ve all been there. The dreaded moment you wake up with a headache and sniffly nose, just before you are due to head out the door for a run. You debate with yourself; do I just do it and see how I go? Do I listen to my body and take a rest? Do I modify my run to take it easy? What should I do?
Unfortunately there is no clear answer to that. First off, you need to assess how you are feeling. A few questions to ask yourself:
- Are you feeling fatigued (more than normal)?
- Are you hydrated?
- Do you have a temperature?
- Is your stomach upset?
If you answered yes to any of these questions then it is best that you put your pyjamas back on and get back under the doona. However, if you didn’t answer yes to any of the questions and feel that you are okay to run, here are a few guidelines to keep you safe:
- Keep it easy, and I mean really easy. Your heart rate should remain in zone 1 (approx. less than 145bpm). If you are unable to achieve this with a steady slow run, then it is highly recommended to use walking intervals to break it up.
- Avoid hills and stick to tracks close to home or your car. If you suddenly start to feel worse this will save you having to trek back 5km to get home again.
- Monitor yourself 24 hours after your run. If you notice a decline in your health during this time I would suggest a mandatory no run rule for a few days and re-assess. If you feel better or no changes in your symptoms you are safe to continue running following the guidelines above.
Beyond these recommendations for running, be sure to follow the general guidelines of being unwell: drink plenty of fluids, rest and keep yourself comfortable. Fingers crossed it passes quickly and you are back into your running routine quickly!
