Running after you’ve been sick

Last week I was horizontal. My body ached, my glands were up, I had the chills and my stomach was doing cartwheels. I’d just got back from a one-month honeymoon in Costa Rica and I should have been raving about it. Instead I was so exhausted that the last thing I wanted to do was have a conversation with a friend who’d ask me all sorts of well meaning questions that I would have to answer enthusiastically.

My doctor said that I’d been probably bitten by a mosquito and had contracted one of four debilitating viruses or that I’d picked up some other nasty tropical bug. She told me to rest for a week and I did, but secretly I really wanted to go for a run. After all there’s plenty of research out there that says exercise can give you a mental and physical boost when you’re feeling run-down. However, my Mum’s voice kept popping into my head and I knew what she’d say – there are other occasions when going for a run can do more harm than good.

So this dilemma got me thinking, when and how should I return to running after being sick?

You won’t lose your fitness

The good news is that missing as many as seven days of running or training doesn’t reduce your fitness. While you’re not going to be gaining fitness during this time, it’s easy to pick up where you left off. In fact even if you don’t run for ten to 14 days, you’ll only lose up to four per cent of your fitness. Now that’s music to my ears!

Listen

One way to successfully return to running after being unwell is to tune into your body. It sounds easy, but how many of us really know our limits? Take a few moments to ask yourself how do I feel? If you’re not 100 per cent then don’t plan a 10km run when perhaps three kilometres of gently jogging will be enough to get back into the swing of things. After all it’s better to feel satisfied, than be disappointed if you have to stop half way because you’re a spluttering mess.

Listen to your body and don’t push yourself

Increase gradually

It often takes up to five days after feeling normal while walking around to be in prime running shape. If you’ve been unwell for more than a week and missed running during this time, it’s likely that you’ve lost some running rhythm and coordination.

A general rule is to keep your first three days of running easy. Reduce your kilometres to around 60 per cent and increase 10 to 15 per cent each training day.

Run walk

Don’t put in a herculean effort and run yourself ragged. Mix up your training by running for a kilometre and then walking for three minutes, and if you’re feeling up to it, add in some hills, long strides or sprints. This will help get you back on track in no time.

Be grateful

Getting back to good health after being sick is a wonderful feeling, so channel this and be grateful for your generally good health. When you’ve had a rough day and you feel like flopping onto the couch and having a beer, think back to how awesome it feels to be healthy and able to run. Then pull on your joggers and hit the pavement with a big smile on your face!

I couldn’t wipe the smile off my face after my first run back after being sick