2023-06-23 07:32:17
A cold can quickly mess up your own running schedule. At the same time, the next competition is approaching, while you feel like you are losing your condition every day, so the question quickly arises: when is it safe to go jogging again after a cold or to do sports in general, and what is the best way to get back into training a?
Should I stop jogging if I have a cold?
Whether or not to stop exercising completely when you have a cold is a decision that everyone should make for themselves. Here it should be clearly differentiated whether it is a moderate cold or whether one develops a viral or bacterial fever and rest is the remedy of choice. When you have a cold, your body fights infection and uses every available resource. Physical activity can tax the immune system and make symptoms worse. At the same time, each person reacts differently to the various pathogens and is also exposed to the germ world in very different ways.
If you have a fever, are taking antibiotics, or have other symptoms such as coughing, shortness of breath, fatigue, or muscle pain, a break from training for several days is important for recovery. However, people with children in the household in particular sometimes wonder whether it is still the first episode of cold, flu or sore throat or whether the next germ has already arrived. Do you also have to do without running and sports for a quarter in this case?
There are several mouse studies on the subject (eg this American study from 2005); all suggest that moderate exercise during infection can enhance the immune response of mice and lead to faster recovery from viral infections.
Other studies like those of Iowa State University show that moderate exercise immediately after an influenza vaccination has a positive effect on the number of antibodies in the blood if the influenza antigen was contained in the previous year’s vaccine. A 2010 study by Nieman et al. examined the effects of moderate jogging on the immune system and documented a preventive effect of sport on colds.
Moderate runs should therefore be possible even if you have a mild cold or are fading away and not prolong the duration of symptoms. You should reduce physical activity by at least 50 percent compared to usual and pay close attention to your body’s reactions.
Under no circumstances should you jog if you have symptoms such as fever, muscle pain, chills, exhaustion, ‘burning sensation in the lungs’, severely swollen lymph nodes or if yellow-green mucus runs out of your nose or is coughed up. In the case of new infections, first wait the first three days to see how the symptoms develop. Even severe colds can begin with mild symptoms in the first three days.
Is there a risk of developing myocarditis if I start running again too soon?
Inflammation of the heart muscle, also known as myocarditis, can develop if you resume training too soon after a cold. Anyone can get myocarditis, be it an Olympic athlete or a couch potato. The germs that cause colds are distributed well in the body by the increased blood flow and can also attach themselves to the heart valves and cause inflammation. While this inflammation mostly regulates itself, it is very tedious and can lead to a training stop of up to six months, to avoid chronic heart disease.
Undetected myocarditis can lead to a heart attack and death, as happened to 26-year-old athlete René Herms in 2009. Although sudden, unexpected death from myocarditis is rare, you should Avoid physical activity if myocarditis is suspected. You don’t necessarily notice myocarditis: while some complain about pressure in the upper body or a feeling of discomfort, for others the symptoms range from cardiac arrhythmia, heart failure (reduced condition) to no heart symptoms at all.
When can I run again after a cold?
A severe cold in particular can with a lack of physical protection, the condition may spontaneously deteriorate. When the symptoms have subsided and you feel fit again, you can slowly start exercising again. In the case of a mild cold, this can be the case after just a few days; in the case of more severe illnesses, you should allow at least a week before you go jogging again. An important point here is that the body can normally regulate its body temperature relatively well. After an infection, however, this ability does not immediately work the way it used to. Therefore, be careful not to overheat and refrain from particularly intensive training, not only on warm days. Only when the body’s internal heat regulation is working again can you increase your training again. Remember to drink enough fluids, especially in the early days after the cold.
Depending on the symptoms, it also differs Duration of the necessary running break:
Fever: stop running for at least two days after the last episode of fever has subsided. In addition to the germ-killing effect, fever also has an impact on muscle strength, coordination, temperature regulation and fluid balance. Acute febrile infections are associated with reduced performance due to muscle wasting, circulatory disturbances, and impaired motor coordination, which take variable amounts of time to normalize after the infection has resolved. The risk of injury is increased.If you have taken antibiotics you should wait at least a week after your symptoms have subsided before returning to your exercise schedule, adjusting if necessary. It typically takes about two to three weeks to recover from a respiratory viral infection to recover. That’s how long the body’s immune system needs to produce virus-specific T cells that free the infected cells from the viral infestation. After this period, the symptoms are usually over and nothing stands in the way of starting moderate training asthma, diabetes and heart disease or a reduced immune system increase the probability of cold-related complications and prolong the duration of the illness. If the respiratory symptoms last longer than a month, there is a risk of developing pneumonia or bronchitis – continue to treat yourself to the break from training. To get back into training after a corona infection there are no unified recommendations. Basically, however, you should stick to the individual symptoms and the course of the disease and slowly get used to the stress again.
If you are following a strict diet, for example in preparation for a competition, it may be appropriate to take a break from this for a few days and especially yourself to eat healthy and energetic, to be fit again as soon as possible.
What is the best way to get back into running training after a cold?
After four to five days of inactivity, the deconditioning of the body. You might notice that after the first landing – no condition. So don’t start your training as if you want to make up for lost days, rather start with a short recovery run of 20 to 30 minutes, preferably with breaks in walking. You should make the first training session so relaxed that that you don’t get out of breath (low intensity and short duration).
Observe how long the cold symptoms you have experienced so far have stopped and gradually increase, for example to 90 minutes of easy jogging after seven days for advanced runners. A week is a rough guide. Alternatively, one could say that the length of days you’ve been really sick should be at least the length of days you’ve exercised moderately before you get back to your training plan – this should be adjusted accordingly to the current situation. Stretching and strength training can also be part of your exercise program.
rule of thumb
Duration of illness = duration of moderate re-entry
If you experience increased fatigue after running, stop increasing your exercise and instead reduce your effort until it no longer occurs. walking breaks can help slowly getting your body used to the strain again. Listen to your body and use tools like heart rate monitors to make sure how strenuous the workout is at the moment. By getting back into running training slowly and carefully, you can ensure that your body has adequate time to recover and prepare for physical activity.
What should I watch out for when jogging after a cold?
When jogging after a cold, you should pay special attention to your body and don’t overexert yourself. If you feel weak or tired, you should stop or reduce the training. At the same time is one adequate fluid intake decisive. Here are some tips from them Swedish physicians Friman and Wesslén:
Wait until you are fully recovered: If you are ill, you should not try to start exercising again immediately. Wait until you have fully recovered before you start exercising again.Start slow: Start with short, slow runs and gradually increase the duration and intensity.Avoid overexertion: Avoid overexerting yourself when returning to exercise after an illness. Listen to your body and adjust your training accordingly. If you are not feeling well, take a break or reduce the intensity.Be aware of your food: Eating a balanced diet is important to boost your immune system and aid in your recovery. Make sure you drink enough water while running to keep your body hydrated.Avoid contact with other sick people: If you are recovering from an illness, you should avoid contact with other sick people to minimize the risk of reinfection.Consult a doctor: If you are unsure whether you should start exercising again after an illness, consult a doctor.
Bottom line: Take time to recover and listen to your body when resuming moderately
Getting back into running training after a cold is already possible in moderate form while the last symptoms subside. It remains important to perceive one’s body accordingly in order to avoid overheating or overloading. You should refrain from intensive training for at least a week, especially after taking antibiotics or having a fever, until you feel completely recovered. Don’t worry about your training plan when preparing for a competition! As soon as you are fit enough again, adjust your training plan accordingly and hit the ground running. Prevention is the means of choice this includes healthy eating, hand hygiene and, in many cases, getting the flu shot.
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