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Should I Still Workout if I'm Sick?
As a coach, I’m often asked about endurance training when you are sick; whether to push through or take time off. It’s one of the most common questions among athletes, especially during cold and flu season.
Chances are, if you’re wondering about something, someone else is too. This space is dedicated to answering those common (and not-so-common) questions to help you train smarter, stay motivated, and reach your goals.
This is a question that I am asked often:
“I feel like I’m getting a cold/cough/flu – should I still try to do my workout?“
Endurance Training When You Are Sick: Should You Work Out or Rest?
100% of the time, I advise the athlete to skip the workout and prioritize sleep! What your body needs most when fighting sickness is rest and recovery. Working out while sick can often make you feel worse. It may even prolong the sickness.
Hydrating is also super important with a cold or flu. I’m a big fan of ginger tea with lemon (anti-inflammatory and vitamin C) when I feel crummy. Broth or water with electrolytes are great choices too.
If it lasts more than a few days, you should see your doctor.
Getting Back to Endurance Training When You Are Sick
The next question becomes, “When do I start back with workouts?”
I see best results when athletes take a few days off to rest and recover. They should return only when they feel mostly better – like 85%.
Here are a few general timelines for when you are ready to return (listen to your body as you get back into training):
ONE DAY OFF: If you were off for just one day, don’t try to make up the session that was missed. You should be able to pick up where you left off, but you may need to dial back the intensity on that first session back.
SEVERAL DAYS OFF: After a few days off, your legs will likely feel heavy when you return. Start with an easy recovery session. Add a few short, hard efforts to wake up the legs. Then resume normal training the following day.
OFF FOR A WEEK: If you missed a full week of training, start with a recovery session. Then regress your training back to the week you missed.
SEVERAL WEEKS OFF:If you miss more than a week of training, your legs will likely feel heavy for several days. Ease back in with a few recovery sessions. Then continue where you left off, not where you think you ‘should’ be.” Keep in mind that if your race is only 6–8 weeks away, you may need to re-evaluate your goals. The right decision depends on the severity of your illness, the time you took off, the event’s intensity and duration, your age, and your resiliency.
Remember, understanding your limits and listening to your body is part of smart endurance training when you are sick and beyond. Working out when a nasty cold hits can prolong the sickness, and coming back too soon can drain your energy and make you sick again.
