Should I Run If Sick or Injured?

Should I Run If Sick or Injured?

The simple answer to Should I Run If Sick or Injured is to listen to your body as you know it best. You might feel a bit bunged up and it is probably ok to run. You might feel a bit sore, but most runners are from time to time and that’s also probably ok. But if you are in doubt just don’t. Have a rest! 

Disclaimer – I am not a medical professional.

Can I Be Sick And Still Run?

If I feel a little under the weather, I have a sense of whether to go out and get running.

I often can tell whether I’m likely to get sick sometime before I’m sick as the pointers are nearly always there. This is usually by gritty eyes which never feel quite clean or more likely very subtle ulcers appearing in my mouth. Both these for me are signs of being depleted in some form and needing to give myself a rest.

If you feel really bad (coughing, fever etc) your body needs to direct its energy towards repairing itself. One approach is to reduce the effort of your run if you do intend to go out – this could be by shortening the time or distance. Or you could just run at a lower intensity.

Currently, I’m getting over a cold. I felt a bit rubbish and running wasn’t really at the forefront of my mind. I have walked a lot since I last ran but it has been over a week. Psychologically, I really miss the post-run sensation but just haven’t felt right. Today that changed and I did a not-too-tough run and feel victorious but a little tired. I’ll rest up and see how I feel over the next couple of days – a small win as it were. I listened to my body.

Never be afraid to recover for a period.

The Mayo Clinic says this “Don’t exercise if your signs and symptoms are “below the neck,” such as chest congestion, a hacking cough or upset stomach.”  

Seems sensible.

My sports watch also provides a few pointers as well in the form of several metrics. This could be an elevated resting heart rate or the chart below which is HRV status.

The area in the grey box is the days where I didn’t feel well. The HRV is lower in this area. Sorry Garmin my graphs are prettier than yours. Unbalanced HRV Status(the grey box points) according to Garmin “may be a sign of fatigue, greater recovery needs or increased stress,among other factors.” aka sick.

Can I Run If Injured?

If I feel a twinge, I instinctively sense whether the twinge will manifest as something more serious. The key here and again I point out that I’m not a medical professional is that nobody knows your body better than you. There is a difference between tightness caused by the volume of strenuous activity and a sudden pain of muscle pull or worse. That is, most runners have discomfort of some kind ongoing, however, feeling like your calf muscle has popped or your Achilles has torn is not normal and shouldn’t be taken lightly.

My biggest problem has usually been Achilles tenderness. I make point of listening now and resting until it dies down. I do also realise this tenderness usually arises from an increased distance or taking on steep hills. Downhill is my nemesis – I think it is the braking element which is the cause. A physio I visited a while back described to me that the “calf and Achilles work particularly hard on descent.”

What you really don’t want to achieve here is exacerbate an injury you have and prolong the period where you can’t run or probably even worse, make the injury something more serious.

Listen to your body.

Excuses

Do not confuse 

• Can’t be bothered to run
• Too wet to run
• Too busy to run

with not being healthy enough to go and run.

Let’s look at each of these.

Can’t Be Bothered To Run

In my past life, I could rarely be bothered to do any exercise let alone go for a run. Now the need/willingness to exercise far outweighs not being bothered. If I can’t run it will be something such as a walk or bike ride. The bottom line is I need to move in some form. Sitting around doing nothing makes me listless, grumpy and desperate to get out. 

I can always be bothered, even if it’s a ten-minute walk to the local store and back or telling my kids we are walking to school without getting in the car.

Too Wet

Being impacted by the weather is just an excuse. Don’t pretend to yourself it’s anything else. Depending on where you live it is not often there is a dangerous weather event that prevents you from getting out. There is a Finnish (I believe) saying “there is no such thing as bad weather, only bad clothing”. Or words to the effect. Translate that to don’t be scared of a bit of cold, drizzle, sun or whatever else, get the appropriate kit and run. I read a quote in a beautiful book which is simply about walking. The book is thought-provoking and calming. Also super easy to pick up and read a chapter.

I recently came across another Scandinavian phrase which resonated. It’s Dørstokmilla. It means “the doorstep mile. It is the psychological threshold that we have to get over in order to go outside, to leave the comfort of the house behind, and set foot into nature.”

What a brilliant word

Credit here for that detailed description.

And Russell Bentley for mentioning it.

Too Busy

Think of your day in 24-hour blocks. Eight sleeping and eight working leaves eight for other things. Chores, eating, TV etc., must leave at least one block. Use it. The approach I take is to prioritise the run. If that means getting up early to do it so be it. Trust me when I write that running in the summer at 6 a.m. is glorious. Clean air, nice temperatures and quieter roads. Most of all, you are set up for the day. You have won it already.  Understood I’m biased here, but don’t let life going on be an excuse. Turn it on its head. Why not prioritise something good for you?

Not Listening – Sickness

In my early thirties, I contracted chicken pox for the first time thanks to the efforts of my goddaughter. You may be aware that this can be a pretty nasty episode for an adult.

I was covered in spots and delirious over the first week. During the second I was still signed off work but really didn’t feel too bad, bar the itchy spots. Living alone at the time and getting a bit bored I decided to go out for an early morning run. My rationale was that I wouldn’t see anyone if still infectious and wouldn’t be seen by anyone as it was dark. In this way keep people safe and don’t scare anybody with how I looked.

The run was horrible. I remember regretting it within a few minutes but was on a short loop to home. I got back, showered then slept for almost 24 hours until the next morning. 

Really not listening to my body!

Not Listening – Injury

Some years ago I did a 13.5 Km run in central London and took in Victoria Park near Mile End. It is a lovely place nestling amongst the beautiful old buildings. My run looped around the park on an inner road which has a slight camber to one side. 

I recall feeling it on the run and my left shin was very tender the following day. For some reason, I did the run again the day after. Again the camber of the inner road was making me wince. I was now very uncomfortable in my left leg. I tried a couple of times over the next week to run, just a few gentle strides on a treadmill and felt a sharp pain. After a few weeks of rest and dull throbbing at night, I decided I should get a medical opinion.

The stress fracture finally diagnosed the month after my second Victoria Park run kept me from doing anything other than a couple of minutes of testing out my leg for over three months. During this hot summer period, I had the pleasure of wearing a protective boot over my leg for 24 hrs per day other than showering. 

I didn’t listen to my body and paid the price.

The subject of this was Should I Run If Sick or Injured? Nobody knows how you feel – listen to your body and watch out for the telltale signs. But be aware a lazy mind can play tricks. If you really don’t feel right just rest. It’s all fuel in the tank for the future. But also be aware the great outdoors is missing you.

I hope you found this of interest. Please let me know if you have any advice in the comments.

TLDR – listen to your body, but don’t let it fib :O)