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The winter season is a cold season. Lots of runners often ask yourself the following questions: When can I play sports after a cold? And how do I do it without failing (ie getting sick again or getting hurt)?
How to return to running after you are sick?
Many runners try to make up for lost training immediately so that they can continue training from where they left off. But this is exactly what you should not do, because it will only lead to illness, injury and / or overtraining.
I remember:
You can’t make up for missed workouts.
What you need to do is reorganize your training schedule if you want to exercise after you are sick or return to running after a cold.
You are trying to continue where you left off after a a break of a few days or even weeks it would be too heavy for your body. The risk of recurrence is too high.
Note:
You need to make sure that you have fully recovered from a cold before you start exercise or running again. If you are still not sure if it is time, you should probably get your doctor’s approval before you start again.
Getting back to running: 6 tips for exercising after a cold
Everyone’s body reacts differently to training. So before you start running again or start the training plan below after you are sick, you need to consider this. 6 tips for running after a cold.
1. Run the first few sessions slower and shorter
It is better to err on the side of caution. If the first few sessions go well and you feel good, you can constantly increase the distance as you walk.
2. The time you were sick = the length of time you have to return
Your body generally needs the same amount of time to reach its previous level of efficiency as it needs to recover from a cold.
3. Take time to recover
Every day of running should be followed by a day of rest. Your weakened body needs time to recover from the additional requirements of running after a cold. This takes time and you should not force yourself too much in the beginning. Listen to your body on the weekends and don’t run again until you feel 100% healthy and healthy.
4. Use the time to work on your conditioning
Be sure to do some stretching and strengthening exercises as part of your return routine. They create a good foundation and help build your musculoskeletal system.
Here are some of our members’ favorite workouts to try when you return to running or exercising after a cold:
5. Monitor your heart rate and the effort you perceive
If your heart rate and perceived effort are higher than usual during your first sessions, then you need to reduce the intensity of your workout. Additional day off without training maybe it’s a good idea. Only in this way can your body get used to the requirements of to train again after an illness. As soon as your body responds normally, you can increase the pace and frequency of your workouts.
6. Give your body time
Depending on your age, gender and general level of fitness, Yours the body requires a different amount of time to reach its previous level of performance.
Exercise after a cold >> Training plan to get back to running
Download the free PDF:
Adapt the 10-day training plan to your individual needs
If you have been ill or have a cold and want to return to exercise, the following scenarios can help you tailor the 10-day training plan to your individual needs:
Scenario 1: DO YOU FEEL VERY GOOD AND WOULD YOU WANT TO START TRAINING AGAIN, BUT YOU ARE STILL TAKING MEDICINE?
While you are still taking medication, your condition is probably worse than you think. Your body is still busy with healing and cannot cope with the extra stress of training. Make sure you get it a lot of fluids and vitamins and give your body the time it needs to fully recover from illness before you start running again.
Scenario 2: ON THE FIRST DAY AFTER YOUR COLD, DO YOU FEEL 100% GOOD AND HEALTHY AGAIN?
Wait at least three more days to start training. You can do some light stretching and weight exercises to work on your conditioning. Just make sure the intensity is low and the workout is short.
This A 15-minute recovery workout inspired by yoga is perfect for this scenario!
Scenario 3: YOU WANT TO START TRAINING AGAIN AND FEEL COMPLETELY HEALTHY
Stick to doing some easy endurance runs and recovery workouts for the same amount of time you were sick. Only after this phase of slow return can you start to pick up the pace and really push your body again.
Until then, you can also take the time to work on your running technique. Professional marathoner Philip Pfliger has great things training in running technique to try.
Scenario 4: HAVE YOU FINISHED YOUR FIRST SESSION AND NEXT DO YOU FEEL TIRED AND SLOW AGAIN?
Note: If your body reacts this way to the first workout, it is not healthy enough to start again. Give your body another day or two to rest and then try to start again with the first workout.
Scenario 5: DID YOU COMPLETE THE 10-DAY TRAINING PLAN AND FEEL 100% YEARS OLD AND HEALTHY?
Now you can start training again seriously and return to your normal routine. High-intensity workouts and intervals should no longer pose a risk to your health.
We wish you a good start back to running!
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