Jogging while suffering from a cold is not impossible. In fact, light exercise while having a cold could even be beneficial, according to a study for the Gatorade Sports Science Institute by E. Randy Eichner, M.D., professor of medicine at the University of Oklahoma Health Sciences Center. However, before you head out the door grasping a box of tissues, make sure it's a cold you have, and not the flu.
Cold or Flu?
Step 1
Determine whether you have a cold or something more serious. If you're not sure, follow the advice of Peter Mellow, from the Department of Sport and Health Science of the Auckland University of Technology. If your symptoms are below the neck, stay off the roads. If they're above the neck, you can jog.
Step 2
Adjust for the fact your body might feel different because of any medications you're taking. If you're taking over the counter cold medications, such as antihistamines or decongestants, they can increase your heart rate, make you sweat more or make you feel light headed. Read the labels and keep in mind that you may feel different while jogging not from the effort, but from the drugs.
Step 3
Cut your regular jog in half. If you run two miles, normally, run one mile while you're cold lasts.
Step 4
Run slowly, and with caution, Mellow advises.
Step 5
Listen to your body while you run. If you feel better after ten minutes of jogging, then keep going. If you feel worse --- if you have a headache or if you feel dizzy or achy --- then Mellow says to call it a day, rest up and try again the next day.
Tips and Warnings
- Rest is not the enemy of good health. You can rest for up to a week without losing any fitness, so consider taking a break until your cold clears.
- Light exercise can help stimulate the immune system. Intense exercise can hinder its effectiveness. Don't overdo your workout, it might make you sicker.
References
- Medical Conditions SSE #56: Contagious Infections in Competitive Sports; Randy Eichner, M.D.
- flufacts.com: What Is The Flu?; 2011
- Coolrunning: Should I run with a COLD?; Peter Mellow; September 29, 2001
- Sports Injury Bulletin: The effect of cold and flu remedies on performance, recovery and the IOC; Chris McGrew
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