Running Through (or After) an Illness

So the past week has been interesting...not fun, but interesting.  Last Friday night (January 27th) I went to bed around 10:30 p.m. with intentions of waking up at 5:30 a.m. to go for my long weekly run of around 11 miles.  However, I woke up at 12:30 a.m. with stomach issues that would be diagnosed four hours later at my local Memorial Hermann Emergency Center as the stomach flu...so needless to say my run wasn't going to happen.  The stomach flu tortured me for three days before abating and then began to inflict pain and suffering my two year old daughter and wife.  It was not until this morning exactly a week after I got sick that I was able to make my normal 4 mile run. 

It is this experience that serves as my muse for this post exploring running during or after an illness.

During Illness

Although it may be advisable to consider not running during an illness if you are going to anyways there are some important factors to consider in order to keep yourself healthy in the long term.  A general rule of thumb is if "from the head up" (runny noes, stuffiness, etc.) then continuing your running regiment is plausible.  However, if it involves the lungs then it is probably best to rest until they have felt better for a considerable period of time.  It is important to note that as a runner you need to rely on subtle cues of your body in order to determine your training and racing readiness.

After Illness

Now if you are like me after an illness you are worried about losing the fitness level you had attained prior to getting sick and not being able to run. 

Less than a week: As runners know taking some time off from running can actually help improve your fitness level by giving your body and muscles time to heal so with this in mind if you have been off schedule in your running regimen for less than a week your fitness levels will not be affected.

1 to 2 weeks:  If you've been out of your running shoes for only a week or two, many experts recommend that you start at about half the distance you were running before the illness. You should be able to build back to your former level in about 2-4 weeks.

More than 2 weeks:  If you've been out of the running game for more than 2 weeks then it is important to check with your doctor to make sure you are able to return to running.  If you're not ready to come back, you could possibly cross-train (again with clearance from doctor) in the meantime to start to rebuild your fitness levels.  If you are ready to get back out there then note that it is more important to run less than run slower.  Run at your normal pace taking walking breaks and as your endurance and stamina start to build you will be able to run longer and longer distances until you are back to previous levels.

Illness is no fun...for anyone but remember it is important to be healthy than to get back on the road quickly.  Be safe out there!

Next time: I will be reviewing my first running product Tommie Copper calf compression sleeves.