When to run or rest? Running with a cold

By Becky Webber, Physiotherapist at Kinetic Sports

I am sure we have all had a time when we have questioned if we should or should not go out for a training run or compete in a race due to illness. It can be a hard question to answer and is far from an exact science. I thought it might be useful to go through a few of the advantages and disadvantages of running whilst you have a cold, to better equip you to make an informed decision.

man holding head whilst out running

Possible advantages:

When we exercise, our body produces the hormone adrenaline (epinephrine) which is a natural decongestant and can be found in over the counter nasal sprays which work by reducing inflammation in the nasal passages. So, by going out for a steady state run allowing the release of these hormones may (if only temporarily) reduce your congested cold symptoms.

There is of course the psychological benefit of getting out for a run, even if steadier than originally planned.

Possible disadvantages:

It is possible that running with a cold may make it worse or increase the duration of the symptoms. It is commonly thought that continuing to train is ok if the symptoms are above the neck (a head cold) but if you are experiencing symptoms below the head; a sore through, chest complaints, fevers, vomiting you should rest up. Although it may feel like you are de training whilst recovering, the impact of training through certain illnesses may prolong your symptoms further and in some cases be dangerous. As a rule of thumb if your heart rate is 10bpm above your normal resting value it is advisable to avoid exercise and recover.

What can you do to help in the early stages of a cold:

A Cochrane review of 13 randomised placebo-controlled studies suggests that taking zinc at the first sign of cold symptoms can significantly reduce both severity and duration of symptoms. They suggest over the counter zinc supplements will suffice i.e in lozenge or tablet form.

Ensure you are well hydrated to reduce the risk of dehydration and loosen secretions alongside eating a healthy and balanced diet.

I hope this helps a little in deciding when running is a good idea or not, if you have any further questions please don’t hesitate to get in touch

Rao G, Rowland K. PURLs: Zinc for the common cold--not if, but when. J Fam Pract. 2011 Nov;60(11):669-71. PMID: 22049349; PMCID: PMC3273967.

https://www.nhs.uk/conditions/common-cold/