Let’s just be honest here—most of us hate missing a workout, even when we’re feeling lousy. But there are times when swapping your sneakers for the couch is actually the smart (and healthy!) move.
How do you know when it’s cool to keep running or when it’s time for that unscheduled rest day? Dr. Keith Anderson from Novant Health (and medical director of the Novant Health Charlotte Marathon) drops this super simple rule: “I usually refer to the neck check,” he says. “If your symptoms are from the neck and above, you’re probably OK to run, but maybe back off on duration and pace. Sore throat, a little bit of a cough, nasal drainage, maybe ear pressure, or headache—these are the things that are neck or above.”
But, he adds, if you’ve got body aches, a fever, chest congestion, or you just feel wiped, Dr. Anderson says you’re better off resting up and letting your body recover. “Be smart about it, and if you really feel bad, you’re probably going to be better off with a little bit of rest than the extra run.” Coach Anne Fechtel from Cross Conditioning Training in Charlotte agrees. She sees runners try to “make up missed miles” all the time after they’ve been sick. “If you have a runny nose or nasal congestion, it’s okay to run and can actually sometimes help clear your sinuses. But if you have a cough, fever, or any GI illness, it’s best to take the time off,” Anne says. Even with a basic head cold, it’s smart to listen to your body and not push through if you’re not feeling it. “Head colds can vary so much and often hit their worst a few days in, so use common sense.”
Here’s one more Coach Anne tip: Don’t stress if you miss a day or two—your fitness isn’t going anywhere. “If you only miss a couple days, you can hop back into your training plan,” she says. “But if you miss more than 3-4 days, adjust the volume down a bit—50 to 75 percent—and ease back in, matching the time you were out with easier running. Coach says she always err on the side of caution, coming back with a slower pace and shorter runs until she feel like herself again. Duly noted.
We totally get it. With big races or bucket list events on your calendar, you might be hesitant to sit one out. We’ve all done it. But sometimes, rest really is the best. If you’re not
sure, your primary care physician and running coach are in your corner. Don’t be afraid to ask their advice. Long story short: Listen to your body, be smart, and don’t sweat a few missed miles. It may be just what the doctor (and the coach) ordered.
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