Most runners are driven, determined, and persistent, which is what keeps them performing at very high levels! No matter the weather conditions, busy schedules, or their own physical ailments, skipping a run or workout seems out of the question! We love runners at Spooner Physical Therapy, and many of us are runners ourselves. As athletes, when our bodies begin showing signs and symptoms of illness, what do we do? Our bodies are telling us, “Not today, I need some rest,” and our minds are saying, “How dare you tell me what to do!?” It’s a constant battle between mind and body, and the answer to what you should do is often clouded in the crossfire. The team at Spooner Physical Therapy is here to help settle the dispute that’s been racing in your head: “Am I healthy enough to run?” 

 

The “Neck Rule” 

When in doubt as to whether or not you are healthy enough to run, consider using the “neck rule”. Symptoms below the neck (i.e. – chest cold, bronchial infections, body aches) require time off, while symptoms above the neck (i.e. – runny nose, stuffiness, sneezing) don’t pose a risk to runners continuing their workouts. Be extra cautious when training with anything worse than a minor cold or flu because it can escalate into more serious conditions involving the lower respiratory tract and lungs.  

If you are still on the fence about whether you are healthy enough to exercise, take your temperature. If your temperature is above 99 degrees, skip your run. Most runners are under the assumption you can “sweat it out”, when in reality, running does not help your immune system fight a cold or fever. (Laskowski, Dr. Edward, Mayo Clinic). 

 

Adjust your workout routine 

Running can put a lot of stress on the body. When you are feeling ill, you may not have the energy levels required to hit the pavement like you are used to. Depending on the conditions and accessibility, consider the following alternative workout options: 

  • Pool Exercises – Less tasking on the body. Also, the water can add moisture to nasal passages and aid in decongestion.  
  • Yoga – Let’s be honest, most of us have some work to do on our flexibility game. If you’re feeling under the weather, take advantage of the downtime and implement some light yoga and meditation into your routine. In addition to performance benefits, the stretching can also help relieve aches and pains related to colds and sinus infections. To learn more about the benefits of yoga and meditation for athletes, click here.
  • Walking – If you aren’t feeling up for a run, treat yourself to a leisurely walk instead. Walking will allow you to get in some light physical activity, promote deep breaths, and take in some fresh air. 

*If you feel your physical condition worsening as you exercise, go ahead and stop what you’re doing and get yourself some rest. 

While symptoms may not be severe enough to keep us in bed, running can still cause more harm than good. Exercise can provide a mental and physical boost, but it’s important not to compromise the body’s integrity and health. Know your limits, and consider the phrase, “when in doubt, wait it out!” 

If you have any questions or concerns regarding your health, click here to schedule an appointment or complimentary movement screen.