Nobody wants to spend the day of the big race stuck in bed surrounded by used tissues. However, running a marathon might not be an option for an athlete who is getting sick. It depends on the type and severity of your symptoms. MayoClinic.com notes that exercise is fine if your symptoms are all above your neck such as a sore throat or stuffy nose. Health.com agrees, adding that you should take things "a little easier" when you exercise. Rest as needed, and avoid running if you have a fever, flu-like symptoms or chest pain.
Step 1
Sleep for at least 7 to 9 hours the night before the marathon. MayoClinic.com recommends a minimum of seven hours per night for healthy adults. Less than seven hours might weaken your immune system even more, slowing down the recovery process -- or making you feel worse.
Step 2
Eat a healthy, nutrient-rich breakfast that includes fresh fruit, whole grains and protein. Consider oatmeal with fruit and milk, or a fruit smoothie with a tablespoon of protein-packed almond butter on a mini whole wheat bagel. Proper nutrition is always important the day of a marathon, but matters even more when you are ill.
Step 3
Drink a minimum of 8 ounces of water each hour. The Centers for Disease Control and Prevention recommends increasing fluid intake during physical activities and illness. Take a water bottle with you and refill it frequently during the race.
Step 4
Stretch your arms and legs completely before the race. Sit on the ground and gently lean forward, touching your toes. Stand up and move your arms around, making small clockwise, followed by counterclockwise, circles. Lean down and stretch towards the ground, grabbing your toes. Pick each leg up, one at a time, and gently bend it backwards. Stretching helps prevent exercise-induced injuries that might occur when you are not feeling well.
Step 5
Pace yourself. This is one race you might not win -- and that's okay. Remember that you did your best, and remind yourself that taking care of your body matters more than a first place medal.
Step 6
Rest immediately after the race. You might be tempted to celebrate your accomplishment, especially if this is your first marathon. Finishing a marathon is a huge achievement, and you deserve to celebrate -- when you feel better.
Tips and Warnings
- Contact your doctor before running the marathon.
- Stop running immediately if you become dizzy or have trouble breathing.
Things You'll Need
- Water bottle
References
- MayoClinic.com; Fitness; Too Sick to Exercise?
- Health.com; Should You Exercise When You're Sick?; Su Reid-St. John; January 2011
- "Running Times": Ask the Coaches: Training/Racing When Sick
- MayoClinic.com; Adult Health; How Many Hours of Sleep Are Enough for Good Health?; Timothy Morgenthaler, MD; December 2010
- Centers for Disease Control and Prevention: Water: Meeting Your Daily Fluid Needs
- MayoClinic.com: Healthy breakfast: Quick, flexible options to grab at home
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