Hi there my running friend this is Coach Claire Bartholic, the Planted Runner, and this is the

Run to the Top Podcast, one of the first and only running podcast dedicated to making

you a better runner with each and every episode. We are created and produced by the

expert team of running coaches at runnersconnect.net where you can find the

best running As you might be able to tell from my voice, I'm a little under the weather.

Thankfully, it's not COVID, but it's just your regular run-of-the-mill cold or mild flu.

I know that I'm not the only runner this time of year that's suffering so I thought

it would be the perfect time to dive deep into the topic of running when you're not feeling

your best. On today's run to the top I'm going to go over when it's

okay to exercise when you're sick, what precautions and modifications you should make to your

routine, when it's not a good idea to run and how long it takes to return to fitness after you

take some time off. Later on in the episode I'll reveal this week's secret code

word which has nothing to do with being sick at all so be sure to

hang on for that. For a little perspective the idea of running while sick if you're not a habitual runner sounds a little crazy.

No one's mother said to any child, oh, you're not feeling well, why don't you go for a run?

Most moms and dads will tell you to rest, drink your fluids, and try to eat something.

And that advice still holds true for runners. When you first start

feeling the symptoms of a cold, the flu, or COVID, take a rest day and skip your run.

Running is a deliberate stressor on the body, which is a good thing when you're healthy,

but can needlessly divert healing resources away from your illness. If you want to get better faster, then

allowing your body to attack your invader without distraction is the best route.

Vote. But what if your sickness is mild and kind of lingers on for days or even a couple weeks?

...