Boost Strength Results with a Proper Warm-Up
October 3, 2024
FAQ: Train the Gut for Gravel
February 26, 2025
Should you train if you are sick?
As a coach, I’m asked great questions from my athletes, and 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?“
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 or 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, but broth or water with electrolytes are great choices too.
If it lasts more than a few days, you should see your doctor.
The next question becomes, “When do I start back with workouts?”
I typically see best results when athletes take a few days off to rest and recover, and return 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 back with an easy recovery session that may include a few very 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 sessions, start back with a recovery session, and then regress your training back to the week you missed.
SEVERAL WEEKS OFF: If you miss more than a week of training due to a cold, your legs will likely feel heavy for several days. Ease back in with a few recovery sessions and then pick up your plan where you left off, not where you “should” be. Keep in mind if you are within 6-8 weeks from a major event, you may need to re-evaluate your race goals depending on the severity of your illness, how much time you took off, the event intensity/duration, your age, resiliency, etc.
Remember that your body needs to put all its energy towards healing! 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.
