Jogging helps improve your overall health, but many runners still face mild-to-severe illnesses at times. When you feel the symptoms of an illness begin, you face the decision of whether or not to complete your upcoming runs. For those training for a particular running event, missed runs throw off the training schedule, especially if the illness lasts longer than a day or two. If you decide to go ahead with your jogging, consider making modifications to avoid overdoing the exercise.
Step 1
Evaluate the symptoms you feel to determine if jogging is a safe option. Symptoms mainly affecting the head, such as a runny nose, mild congestion and a sore throat, shouldn't stop you from running. Consider waiting on your run until symptoms affecting the rest of the body pass, including fever, severe aches, chills, vomiting and severe chest congestion.
Step 2
Drink fluids before you head out for your jog. Continue drinking while running and after you return home. This prevents dehydration, which complicates other illnesses in many cases.
Step 3
Test your body with a long warmup and a slow ten-minute jog. If your symptoms begin feeling worse during this initial period, cut your training session short and return home to rest. Continue your jog if you feel the same or your symptoms ease up as you jog.
Step 4
Jog a shorter loop near your starting point. If you begin feeling worse at any point during your run, you're always close to your home or car, allowing you to stop your run early. Run the loop multiple times if you feel strong enough to get in your full distance.
Step 5
Slow your pace from what you normally jog to avoid overworking your body. Take walking breaks as necessary if you feel overly tired or have difficulty breathing.
Step 6
Rest after your jog to give your body the recovery time it needs. If your symptoms worsen after you jog, give yourself a break for a few days until you're feeling better.
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