This week, the topic is FREE so I am appropriately choosing:
What To Do If You Get Sick During Half Marathon Training
I have run 23 half marathons. And it’s inevitable that I would get sick during a training cycle.
I mean, your body is working hard and using resources for your workouts and recovery, some of which would normally be used to bolster your immune system. As a result, your immune system is weaker than usual.
Plus, in my job, I come in contact with a lot of people.
And yes, this time, the bug hit me.
Did I panic? Of course.
But it’s not the end of the world. Here’s some advice:
1.Don’t Run. Rest.
The general rule of thumb says you can start running again if you don’t have a fever or a cough. Some experts say you’re OK to run if your symptoms are from the neck up. If your symptoms are from the neck down, then rest until they’re gone.
But the most important factor to base your decision on is simply how you feel. If your body feels dead, then it’s telling you it’s not ready for training.
2. Don’t let getting sidelined by illness destroy your confidence.
A couple of days off should not hurt your training.
It takes an extended period of time for you to see a drop in your fitness level, usually two to three weeks.
3. Adjust your training intensity when you return to running.
Any longer than a few days missed, you should make adjustments.
They recommend trying about a 20 percent reduction initially. So rather than a 30 mile week, try a 24 mile week. This may mean a 10 mile long run would be only a 8 mile run.
But remember, this is an individual thing just like running and training. Illness affects everyone differently.
4. Listen to your body and be as active as you can handle.
Don’t do anything intense or very long. The best exercise to fit your needs when you’re sick is walking.
A 30-minute walk on days when you’re not able to run should be enough. The main reason walking works as an activity to do when you can’t train is that you are continuing to use your legs.
5. Accept that you might not perform at the level you were hoping, and move on. There will be more races to PR in in the future.
Run to have fun. Adjust your goals. Rejoice in the fact that you crossed the finish line rather the time that you crossed it.
Stay tuned…my Runfessions will be posted tomorrow.I have more than 5!! LOL
Happy Running! Have you ever gotten sick during your training? Any other tips to share?