It’s that time of year, we get a cold that knocks you down or worse a bout with the flu. When is it time to get back to  training safely. Some tips to follow to avoid a relapse.

Returning to running after recovering from a cold or flu requires a gradual and cautious approach to ensure you don’t push your body too hard, too soon. Here are some general guidelines to help you get back into running safely:

  1. Wait until you’re fully recovered: Give your body enough time to recover from the illness. If you still have a fever, persistent cough, or other severe symptoms, it’s best to wait until those have subsided before attempting any physical activity.
  2. Start slow: Begin with light and low-intensity activities. A short, easy run or even brisk walking can be a good starting point. Pay attention to how your body responds and adjust accordingly.
  3. Listen to your body: If you feel fatigued, dizzy, or experience any unusual pain, it’s crucial to stop and rest. Your body has been through a lot, and pushing too hard too soon can lead to setbacks or even a relapse.
  4. Hydrate and nourish: Ensure you are well-hydrated and have consumed a balanced meal before your run. Proper nutrition is essential for recovery and providing your body with the necessary energy.
  5. Consider indoor options: If the weather is unfavorable or if you’re concerned about overexertion, consider starting with indoor activities such as treadmill running, elliptical training, or stationary biking.
  6. Shorten your runs: Initially, keep your runs shorter than your usual distance. Focus on gradually increasing the duration and intensity over time. A 10-20 minute run might be a good starting point.
  7. Warm-up and cool down: Pay extra attention to warming up before your run and cooling down afterward. This helps prepare your muscles and joints for activity and aids in the recovery process.
  8. Prioritize rest days: Incorporate rest days into your routine to allow your body to recover fully. Adequate rest is essential for your immune system to function optimally.
  9. Be patient: It’s normal to feel a bit rusty or less fit after an illness. Be patient with yourself and avoid the temptation to push too hard or compare your current performance to your pre-illness level.

Remember that these are general guidelines, and it’s always a good idea to consult with a healthcare professional, especially if you had a severe illness. They can provide personalized advice based on your specific situation.