Early into my Ultra training I hit a mid-week cold and headache, bronchitis is floating around the workspace. Hopefully a speedy recovery, but not a week to hit the hard efforts (either pace or distance). Focussed on mobility, a light gym-work so far to try and recover quickly and get back on track.
Here is a guide and some thoughts on dealing with differing seasonal illnesses - none of this is medical advice, be a grown up and seek proper qualified guidance!
The most important step (and the most difficult for motivated athletes) is knowing when and how to rest when ill with a cold or virus. This is crucial for maintaining your health and ensuring a swift return to your training routine.
The Importance of Rest
Why Rest Matters
Rest is a critical component of any training regimen, we recover and build when at rest. Rest becomes even more vital when dealing with illness. Your body needs energy to fight off infections, and continuing to train while sick can lead to prolonged recovery times, worsened symptoms, and potential complications. Resting allows your immune system to function optimally, helping you recover more quickly and reducing the risk of exacerbating your illness.
Understanding Your Body
Listening to your body is essential. Each person’s response to illness varies, and understanding your symptoms and how they affect your overall well-being can guide your decision-making process. Factors such as the severity of symptoms, type of illness, and your general health should be considered when deciding whether to continue training or take a break.
An increased resting heart rate (10-12 BPM or more) or a drop in Heart Rate Variability (HRV) can be an early sign of your body dealing with a cold or virus before you notice any other symptoms.
When to Rest
The “Neck Rule”
A commonly used guideline for determining whether to exercise when sick is the “neck rule.” According to this rule:
- Above the Neck: If symptoms are limited to above the neck, such as a runny nose, nasal congestion, or a mild sore throat, light exercise may be acceptable. However, it’s essential to listen to your body and avoid strenuous activities.
- Below the Neck: If symptoms extend below the neck, such as chest congestion, cough, body aches, fatigue, or fever, it’s best to rest and avoid exercise until you feel better.
Recognizing Symptoms
Mild Symptoms
For mild symptoms like a runny nose or slight congestion, light exercise such as walking or gentle stretching can be beneficial. These activities can help maintain a routine without overtaxing your body. However, if these symptoms worsen, it’s crucial to stop and rest.
Moderate to Severe Symptoms
If you experience more severe symptoms such as fever, body aches, significant fatigue, or chest congestion, it’s time to prioritize rest. Exercising with these symptoms can strain your body, delay recovery, and potentially lead to more severe health issues. It’s essential to allow your body the time and energy it needs to fight off the illness.
How to Rest Effectively
Resting Strategies
- Complete Rest Sometimes, complete rest is necessary. This means taking a break from all forms of exercise to allow your body to heal. Focus on activities that promote relaxation and recovery, such as reading, watching movies, or meditating.
- Active Rest For milder illnesses, active rest can be beneficial. Engage in low-intensity activities like walking, gentle yoga, or stretching. These activities keep you moving without placing too much strain on your body.
Nutrition and Hydration
Eating Well
Proper nutrition is vital when you’re ill. Your body requires nutrients to support the immune system and facilitate recovery. Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that help fight infection and promote healing.
Stay Hydrated
Hydration is equally important. Illness can lead to dehydration, especially if you have a fever, diarrhea, or vomiting. Drink plenty of fluids such as water, herbal teas, and clear broths. Avoid caffeinated and alcoholic beverages, as they can contribute to dehydration. Use electrolytes to aid hydration.
Sleep and Recovery
Tempting as it may be to use the training down-time to binge watch Netflix or Youtube, now is not the time for late night streaming binges. Get some good sleep to aid recovery.
The Role of Sleep
Quality sleep is one of the most effective ways to support your immune system and speed up recovery. Aim for 7-9 hours of sleep per night, and take naps if needed. Sleep allows your body to repair tissues, produce immune cells, and reduce inflammation.
Creating a Restful Environment
Create a restful sleep environment by keeping your bedroom cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine to minimize disturbances. Establish a bedtime routine to signal your body that it’s time to wind down, such as reading a book or taking a warm bath.
Returning to Running
Following the guide above, you should be closer to a quicker return to your training plan. But don’t dive straight in with hard efforts to try to ‘catch-up’ on your missed training sessions.
Gradual Return
Once your symptoms have subsided, and you feel ready to resume running, it’s essential to take a gradual approach. Jumping back into your regular routine too quickly can lead to setbacks. Start with light activities and gradually increase intensity and duration as you feel stronger.
Monitoring Your Health
Pay close attention to your body’s signals as you return to running. If you experience a recurrence of symptoms, fatigue, or unusual discomfort, take a step back and rest. It’s better to take a few extra days off than to risk prolonging your illness.
Guidelines for Resuming Training
- Start Slow Begin with low-intensity workouts such as walking or easy jogging. Aim for 50-60% of your usual intensity and duration.
- Short Sessions Keep your initial sessions short. For example, if you typically run for an hour, start with 20-30 minutes.
- Rest Days Don’t use your rest days to try to make up for missed sessions. Incorporate rest days between your initial workouts to allow your body time to recover.
- Gradual Progression Gradually increase the intensity and duration of your workouts over a week or two, based on how you feel.
- Listen to Your Body If you feel fatigued or your symptoms return, take a break and allow more time for recovery.
Mental Aspects of Resting through illness
Acceptance
As a dedicated runner, taking time off can be frustrating. Accept that rest is a necessary part of the healing process. Understand that pushing through illness can lead to longer recovery times and setbacks.
Stay Positive
Focus on the positive aspects of rest, such as the opportunity to recover fully and return to running stronger. Use this time to explore other interests or activities that you can enjoy while resting.
Use the Time
Use the time to adapt your training plan, search out new running events, or research that next running shoe or gear purchase!
Help Prevent Illness
An ounce of prevention is better than a pound of cure!
Healthy Lifestyle
Maintain a healthy lifestyle to support your immune system. This includes a balanced diet, regular exercise, adequate sleep, and stress management. Good nutrition and quality rest are the key components of a healthy life. A strong immune system can help you recover more quickly if you do get sick.
Hygiene Practices
Humans are dirty bags of bugs and viruses! Practice good hygiene to reduce the risk of illness. Wash your hands regularly, avoid close contact with sick individuals, and sanitize frequently touched surfaces. During flu season or outbreaks, consider wearing a mask in crowded places.
Avoiding Overtraining
Overtraining can weaken your immune system, making you more susceptible to illness. Ensure you have a well-balanced training program that includes rest days and recovery periods. Make sure your plan is weighted towards easy runs and training such as the 80/20 or Maffetone approach.