Things You Should Know About Running with a Cold
August 17, 2022
As most keen runners will know, there's nothing more frustrating than having your regular running or training sessions disrupted by a cold. But what's the deal with running with a cold and a sore throat? Should you wait for the symptoms to die down before lacing up your running shoes or are you okay to get out there and pound the pavements anyway? Here's our quick guide.
Should I go running with a cold?
Regular exercise such as running helps to boost your immune system and reduce your levels of stress hormones, which can protect you from the symptoms of a cold. However, even the fittest athletes still experience those all too familiar symptoms. The symptoms of a cold tend to last around a week and include:
- Runny nose
- Sore throat
- Coughing
- Sneezing
- Headache
- Congestion
Researchers say that for some people, having Covid can feel like a bad cold. For that reason, if you do have these symptoms, it's important to get tested so you don't put others at risk. If your test result is negative, you can then think about whether you're fit enough to run.
When you can run
If your cold symptoms are mild and you don't have too much congestion, then you should be able to go out for a short run safely, but take it easy. Pare back your routine by reducing the speed and distance of your run. If it's an interval training day, then swap it for an easy-paced run instead.
When it's better not to run
If you have severe cold symptoms, a high temperature or symptoms that are affecting you below the neck, such as chest tightness, fatigue, an upset stomach, trouble breathing, muscle or joint aches, nausea or vomiting, then avoid running. These are symptoms of a more serious illness and running could make it worse and delay your recovery. Instead, stay at home, rest, and see your GP if the symptoms persist.
Can running with a cold make you feel better?
Some people find that running with a head cold can actually make them feel better, at least in the short term. That's because running produces adrenaline, also known as epinephrine, which is a natural decongestant. Therefore, you may find you can breathe more clearly through your nose during and immediately after your run.
If you have any pre-existing conditions that affect your lungs, such as asthma, then running with a cold could exacerbate that condition and make you feel worse. In this case, limit yourself to lower intensity exercise such as yoga or a brisk walk.
When can you resume running after having a cold?
If your cold symptoms are more severe or you decided to rest while recovering from the cold, then it's best to wait 24 hours after the symptoms have gone before heading out for a run. That's particularly the case if you've had a temperature.
It's best to start with a short, easy-paced run and rebuild your distance gradually. It's also a good idea to drink plenty of fluids and take walking breaks whenever necessary.
Quick tips when running with a cold
If you have mild cold symptoms and want to continue to do some exercise, then we have a few tips to keep your runs at the right intensity.
- Ditch the running app - Whether it's Strava or the ASICS Runkeeper app, either ditch it completely or only use it to record your run for your own diary. Don't be tempted to participate in running groups or compare your times.
- Lower the intensity - Reduce your pace to a speed that lets you talk comfortably.
- Reduce the distance - Stay close to home so you can walk back if you start to struggle.
- Dress appropriately - Wear more layers to keep you warm when running at a slower pace and to protect you from the rain.
- Listen to your body - If you feel dizzy, have an elevated heart rate, develop a fever or think your symptoms are getting worse, stop running and rest. If your symptoms don't improve, then walk home or call someone to pick you up and arrange to see your GP.
What does the science say?
One study revealed that there's a fine line between the benefits and drawbacks of running with a cold. The researchers found that those who exercised moderately with a cold experienced fewer and less severe symptoms than those who did no exercise at all. However, people who did prolonged or intense exercise had higher rates of serious symptoms than either of the other groups. In fact, doing nothing at all was found to be a lot healthier than doing too much.
The bottom line
If your symptoms are above the neck, then moderate running with a cold could provide some benefits, but always reduce the intensity and duration of your training. If the symptoms are below the neck, then stay home, rest, drink plenty of fluids and give your immune system time to recover. If your symptoms last for longer than 7-10 days, then call your GP.
Want to find out more about running? Then take a look at our 100 running FAQs or learn about the risks associated with overtraining.