How to Return to my Running Routine After Having The Flu

Every athlete knows that after a break, resuming physical activity is usually very hard. If you recently had the flu, there are certain considerations you should keep in mind.
How to Return to my Running Routine After Having The Flu

Last update: 15 November, 2019

Climate change is one of the many reasons why athletes become sick and are forced to stop training, especially outdoors. In the event that your running routine is put on hold due to the flu, you’ll wonder when you can start running again. In this article, we’ll tell you.

Can you go out running with the flu?

First of all, we’ll answer the question that many runners ask themselves about viral diseases. Both the flu and the cold are two pathologies that athletes fear during winter, mainly if their physical activity takes place outdoors.

The best thing you can do is to avoid becoming sick. For this reason, we recommend that you dress warmly and remove your clothes one layer at a time. As soon as the training is over, even if your body is warm, wrap yourself up again and don’t let too much time pass before taking a warm bath.

If you comply with this, you’ll be less likely to become sick because running, among other exercises, reinforces the immune system and makes us stronger against the flu.

Now, if you catch a cold, can you go out to run? It’ll all depend on how you feel. In the first few days, it may be beneficial to oxygenate the lungs and eliminate any obstacles to the respiratory tract through exercise.

Although, you should be careful. This doesn’t mean you can run a marathon, you have to reduce the intensity of your training and also the duration. Additionally, we advise you only go out for a run when the weather is pleasant; that means midday hours during winter.

Running reinforces the immune system.

Sometimes, it’s better to take care of yourself

Nonetheless, when you have a fever, chills, or general body pain, it’s advisable not to do any activity; not even the easiest. In these cases, it’s essential to rest for one or two days until you feel better.

We often see professional athletes act irresponsibly and exercise while sick. That isn’t a good idea, even for amateurs or beginners. You always have to listen to your body and decide if it’s able to carry out great efforts.

I’ve been cured of the flu: can I do my running routine?

The seasonal flu begins in the middle of autumn and continues until the arrival of spring, with peaks in the middle of winter. This easily transmissible disease increases in days that are cold, wet, and snowy. Although people believe you can only contract it in enclosed spaces, it can also be present outdoors.

Even if it’s a mild cold or flu without fever, you must stop your running routine after having the flu and rest for at least two days to recover.

The time that has to pass for you to have the ability to run as before is one week. By that time, your body should have finished wiping out the virus and be in the right shape to resume physical activities.

However, you must be cautious because during the first days of training, you won’t have enough strength and endurance to meet your marks or your usual sessions.

You can contract the flu outdoors.

Increase your running routine progressively after having the flu

You must give your body time to recover and resume into the rhythm again. That means that you can continue the activity as long as it’s with moderate effort.

Besides, if you intend on breaking a record or recovering all you lost days on the first day after the flu, it’s likely that you’ll end up in bed again with a relapse. A light exercise routine will gradually strengthen your immune system and you’ll be able to eliminate mucus from the airways in less time.

Keep in mind the time of day you go out running after a cold or flu. It would be best to choose warm hours and never go out if it’s raining or snowing. As for clothes, we recommend that you protect yourself properly from the cold with several layers of clothes, a hat on the head, and gloves on the hands. If necessary, put on two pairs of socks.

Finally, don’t forget to eat a balanced and healthy diet every day. Garlic, onion, and lemons can’t be missing from your meals. Hydrating correctly is crucial as well.

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