Starting back running after illness

ccmccoy09

Hi friends.

I caught a nasty cold last week and thought I'd try to "run it out" on the first day of symptoms (Wednesday morning); my nurse cousin told me this was a bad idea and my body confirmed. I'm on day 7 of this cold now and haven't had much time for actual rest with the holidays and traveling. I'm back home now but not yet back to running, I'm still exhausted and hacking up green stuff. I walked 1.5 miles on Tuesday and am planning to cross-train tomorrow to feel out where I am.

I don't want to lose too much training time before my March half, but I don't want to push it either. I'm very new to distance running and haven't figured out all my body's cues. When you guys get sick, how long do you wait before you start back running? Until you're completely symptom free or just no longer run down?

When I do go back out again, what are some tips to help me distinguish between feeling tired from being sick versus tired because I haven't run in 8+ days?

Still_Fluffy

Wait until you are better. If you are too tired or run down the run will not be productive and may make the recovery take longer. If I was you I would walk and thats it. You could also do long stretch routines to keep you loose. No hard workouts until you fell better. I know it sucks, but a crappy run that make you sick longer is not going to help you in the long run.

tjalt

You will know when it's time. Trust your body! When I was training for my first full marathon last winter I got the Swine Flu and was literally in bed for 2 weeks. I waited it out til I knew I was ready.....even though my doc told me to wait a few more days I went out and ran 12 miles. Was I tired? Sure. But I can't say if it was from the run or the illness. Just take your time, eat good, whole foods and drink lots of water. Your body, and your feet, will thank you! Oh, and don't worry about the miles missed. Just pick back up in your schedule where you should be! Good luck!!!

ccmccoy09

I finally went to see my doc on Friday, and he gave me some meds and said no running until after I finished my course of steroids and stop coughing hard. 5 days. Boo. So I'm off the road until Wednesday or Thursday. He's a 40 year, 40-mile-a-week runner, so I pretty much have to listen to him.

He also said it probably wouldn't have been so bad if I hadn't insisted on running 4.5 that first day I started feeling sick. LFMF!

mlb929

Hang in there, it's not as bad as you may think.

I had to take 6 weeks off of any exercise due to major surgery last July. After 4 weeks of doing good, I was released to "gently" get back to my running. I promised a friend I wouldn't time myself the first two weeks, as it only depressed me. After 2 weeks, I was right back to where I left off. I had ran a half marathon 2 days before my surgery, and was able to run at the same pace my first run out for 5 miles by mid September, I was back to half marathon miles. The break really did allow my body to repair in many ways and I came back strong.

I got the stomach flu for 2 weeks over xmas. I tried to maintain some physical exercise, and did my best. As soon as I felt better I picked up where I left off and was actually faster my first run out than my training pace anticipated. I was 30 second per minute faster, so rest and recovery sometimes does the body good.

I'd say get yourself a gentle yoga dvd or stretching routine you can treat your body well while recovering. Tai Chi has healing properties in movement, you may consider that as well.

Kwika

I too have been sick. I also have bee depressed. Was on track for a half next mo but bruised ribs 1.5 weeks before Thanksgiving and then got sick. Also battling acid reflux disease. Roomie gave me ultimatum to start running Sun. Could use some more friendly encouragement and advice.

321blueeyes

Run/Walk intervals can also be helpful in getting back on track. You can use any interval you want, depending how long you are out and how sick you were. Run, walk, run walk, etc. until your have reached the time or distance you want.

I'm coming back from 3 wks off due to injury, I plan to run 2 mi at 3min run / 1 min walk interval for the first week maybe 3 times total, just to start back easy. Then, week 2 increase it to 3 mi at 5 min run / 1 min walk for maybe 3 times. After that, I'll stop the walk intervals and ease back into my long runs and gradually build back up to 20+ miles/week in preparation for my next Half in April. I was running about 15 miles/wk prior to the injury.