Can I go running if I have a cold?

It is often said that exercising can assist with boosting the immune system. Exercising may also assist with lowering the levels of stress hormones in the body. If you are already in an exercise routine, it can be difficult when you get sick. You may not want to rest your body. You may not want to lose all the progress that you have made. You may want to carry on with your workout routine. This can be even more difficult if you are training towards a specific goal.

If you get a cold, you may have some symptoms which last for a week to ten days. These can include but are not limited to, a runny nose, congestion, a sore throat, coughing, sneezing or headaches. When you are thinking about working out when you are sick with a cold, there are a few things that you need to consider - and seek medical advice about - before going running or continuing with your workout routine.

It is generally said that if your symptoms are situated in the physical region above your neck then you may possibly be able to exercise safely - but it should be done in a way that is not going to be too intense and goes easy on your body. It may be good to only consider exercising if you have a cold when it is mild and you don’t have much congestion. This can assist your immune system to heal from the cold while you can have some physical activity.

It is best to be more cautious when it comes to being physically active when you are sick with a cold. Indeed, running should be completely avoided if there are more severe symptoms, such as fever, or any that are below the region of the neck. These include, but are not limited to, fatigue, chest congestion, chest tightness, hacking cough, trouble breathing, upset stomach, nausea, vomiting and muscle or joint aches. Such symptoms may be indicators of a more serious illness. 

If you were to go ahead with exercising while experiencing these, or similar, symptoms you may worsen your illness. This may result in prolonging your recovery time. Furthermore, should you exercise with a fever, you may increase the risk of dehydrating your body and susceptibility to heat-related illnesses. In this way, it may be recommended that instead of doing a full-on workout, you could instead do some more gentle stretching. Should you go ahead with your training as a runner while you are sick with a cold, you may also place yourself at the risk of experiencing dizziness and having difficulty breathing.

If you were to still want to exercise, you could consider doing less strenuous forms of exercise. Suggestions of these include walking, leisurely-paced biking, stretching or doing some gentle yoga. As your body rests, recuperates and heals, you may be able to ease back into your routine. It is usually better to return to it at an easy pace, with slow and relaxed training. This can help your body to recover fully, without a lengthy recovery period. 

It is always advisable to seek proper medical attention to facilitate a return to exercise after being sick.