Here’s the good news: Colds, the flu and other common winter bugs are temporary. Here’s the bad news: Once they pass, and you’re itching to get back into your exercise routine full force, you have to start slowly. Your body just isn’t ready to jump back into normal training when it’s spent a few weeks dedicating all of its energy to fighting off whatever was attacking your immune system. Plus, hitting the pavement too hard and fast only sets you up for injury and could compromise your immune system enough to make you sick again.
That’s not to say you should use any little sniffle as an excuse to neglect exercise forever. How soon and intensely you return to fitness depends on the length and severity of your illness, as well as your fitness level before you got sick. If you’re only under the weather for a day or two, for example, you can probably maintain your usual routine, whatever that is. (If you’re a swimmer, though, you might want to steer clear of the pool so you don’t spread your ailment to others.) And, if your sickness was above the head — meaning you have some congestion, but no aches, pains or fevers — experts actually recommend moderate-intensity exercise like walking throughout your sick spell.
[See: 10 Cold and Flu Myths Debunked.]
But if you’re an avid exerciser who was debilitated for weeks on end, you need to approach your return to the gym strategically. Here are my tips:
1. Schedule days off.
Any schedule for your first week back in the gym or on the running trail should include days off. Try exercising every other day those first seven to 10 days. If you aren’t at peace with taking days off completely, schedule in some easy cross-training activities like short sessions on an elliptical trainer or a stationary bike. Whether you’re healthy or sick, you can’t rush fitness. There will be plenty of time to get in shape.
2. Cut yourself some slack.
You may feel like you’ve lost two months — not two weeks — of training, but that’s just your body getting used to exercising again. As long as you haven’t been immobile for more than two weeks, your fitness level has probably barely declined — if it has declined at all. After your first post-sickness run is over, you might feel awful, but you are more fit than you were an hour ago. How’s that for inspiration? One day at a time is best after getting over a prolonged illness.
[See: Mantras That Get 11 Diet and Fitness Pros Through Their Toughest Moments.]
3. Listen to your body — not your watch.
If your normal easy run is 5 miles, feel free to run it, but don’t push it and leave the watch at home. Instead, run the pace your body feels comfortable with. If you need to walk up that steep hill, go ahead. As long as you are out there logging the miles, you are on the road to getting back to where you were before you caught that bug.
4. Try fartleks.
After an illness, I like to have my athletes start with an easy fartlek (or “speed play” in Swedish) because the workout focuses solely on your effort, not the pace or distance. Try, for example, alternating one minute of hard running with one minute of easy running, and repeating that routine 10 times. This simple workout, along with a warmup and short cool-down, is a great way to get the legs moving fast, lungs working harder and body returning to form. If one minute is too much at first, cut back to sets of 30 seconds and do more repetitions.
5. Ease into racing.
After about a month of getting back in the groove, you may want to test your fitness with a race. That’s fine, but pick a nice flat 5K or 10K to see how you feel. Don’t expect a personal best. Just enjoy the race, have fun and start easier than normal, but try to push the last mile. You are much better off in the long run starting slow and finishing with a flourish than going out too fast too early and paying for it during the last mile. The latter method will delay your recovery.
[See: 10 Themed Races to Make Getting in Shape Fun.]
Once you are training again, it’s more important than ever to stay hydrated and eat nutritious meals. Your body is still fighting to keep you healthy, and now you have added aerobic exercise to the mix. Listening to your body is always crucial for runners and other athletes, but it’s especially important just before, during and after an illness.
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How Soon Can You Get Back to Exercise After Being Sick? originally appeared on usnews.com
