Running After Being Sick

Runners are not supermen or superwomen.  We are all prone to the outdoor elements.  If you run outdoors during the winter or fall seasons it is especially easy to get sick if you don’t wear the proper clothing.   I accidentally wore shorts and a sleeveless shirt when it was about 8c outside.  The weather is really weird these days and I didn’t realize the change in temperature , but I still continued my run.  Needless to say, I caught a cold and fell sick.   I did continue running but was very weak, so into the 3rd week, I decided to give my body some rest and recover fully before continuing again.  So I was out of commission for about 2 weeks. If you are recovering from a sickness it’s best not to irritate or diminish the strength in your body by exercising and running more.

Being inactive for a period of time will naturally reduce your cardio ability but there is no real formula to tell you how much exactly.  If you were extremely active prior to being sick you will probably recover faster than a beginner who’s only been running for a few weeks.   So it depends on these three main areas:

1. How active you were prior to being sick.
2. Length of your sickness.
3. Did you do any cross training while you were sick (not really recommended).

When you return to running it will be hard at first.  Your leg muscles and lungs will be the first to get tired.  It was tough for me initially to get back into the routine.   Your Heart Rate during the first few runs will peak higher than normal.  Run at a lower intensity and not at your normal running pace and your strength will return after about a week.  If you normally train at  6-8 miles a run, don’t be discouraged if you can’t quite make it.  Build up your base mileage again and then you can get back into the running groove.

How to Recover Your Running Speed

1. Build up your base mileage again back to what it was prior to your sickness.  Keep the intensity low but run longer.
2. Run slow so your legs get used to the impact of running and builds up the muscles in your legs again to sustain longer runs.
3. Every week try to run 10 minutes at or above your max threshold.  Push yourself to go faster.

Related Running Tips:

1. Marathon Training – Adding Mileage Safely
2. Training for the NYC Marathon
3. Beginners Half Marathon Training
4. Strength Training For Runners
5. Beginners Guide – How to get started
6. Treat and Prevent shin splints
7. Spice Up Your Cross Training