Should you run when you are ill? Everything you need to know and how to come back stronger
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- Опубліковано 2 сер 2022
- I got sick, it sucked and I had to cancel racing and training plans. In this video I talk about how I build back to running after an illness, whether it's OK to run whilst sick and how I make that judgement call, and the tips and tricks I follow when returning to training. Stick around to the end to hear why getting ill can be a good thing for your running performance and how you can turn an unplanned break into a positive!
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This is such an important video Phily. It really is upsetting to work so hard toward a goal only to be floored at the last minute. But that's life. I bet you'll come back stronger and inspire us even more.
Thanks Nick, hit the nail on the head! Setbacks make us tougher in the long run
Love your channel!
Needed this today.
Wow wasn’t expecting this video glad you are feeling better, very useful video
Great vid Dr Phil😀.
Really sage advice here Phily and refreshing to hear your views on keeping positive and using as a reset. Hope you're feeling much better after your bout of 'rona
Love the positive attitude even in the midst of a bout with COVID, Phily! I knew you'd have some sage wisdom for how to deal with setbacks, and I appreciate this video - I'm feeling fine at the moment in my own training, but I know I'll have to take a break myself soon or I risk burnout like you mentioned! Tips with how to approach that mentally are exactly what I needed to hear, so thank you! And of course, good health to you two and I hope you're back to piling on the miles ASAP 😊
you are honestly such an inspiration im 14 and a few days back my school had sports day and i was in a 100m and 400m sprint event and i was super sad because i didn't manage to win either of these events and i felt so discouraged. but your channel gives me the motivation to train harder and do better for my next races
This is great timing, I got covid at the weekend - and I was planning to start your 5K training plan this week D: Trying to take it easy for now and then build back with a couple weeks of very short, very slow runs once my lungs feel better. In the past when I've been ill and then begun to feel better but not quite up to running, I've always got my legs going by getting in a couple of longer OR quicker walks, sometimes doing hill reps at a walking pace just to feel like I'm not jumping straight back into running. I guess it depends on your level before getting sick, but as a perpetual beginner that approach has always felt less daunting! Glad you're feeling better (at least it looks like it fro the video!), my symptoms seem to be changing every day which is probably the hardest thing about this!
I call it the, ‘str-ego’. Love the recliner. Get well soon!! 🤧
Good advice Philly. I've temporarily stopped running due to a painful groin which was muscle strain
No better time for this video. I’m slowly getting back to training for triathlon in three weeks from getting sick. Great points but easier said than done haha.
Covid finally got me last weekend. Had it bad on my chest for 4 days due to my asthma. Desperate to get back out running but still testing positive and reminding myself I need to take it easy. This video was really helpful!
A few weeks ago I didn´t feel that well especially in my throat, but didn´t notice it much during my runs so I just continued. I am doing more strength work, I try to do it at least once a week and I´m sure this helped me to prevent injuries. I am currently on a 10k training program that seems to a bit above 80/20 and when I feel it´s getting a bit to intence I just do an easy run instead of the prescribed WO.
100% agree to take a break when you're feeling sick, but I always look forward to that first run after being sick, when I'm on the mend. I mean the run is usually garbage for time, and it's short, and it kicks my ass BUT I find it's a nice shock to the system that helps push out the last bit of whatever cold I had! The NEXT run after that is usually much more on track!
I hope you recover well Phily! I've seen 'Rona totally mess up some runners - this was pre-vaccine though, plus being an elite, it stands no chance against your immune system!
Hey Philly, me and 4 other people went out to sing karaoke the night before this past Christmas Eve back in December. No masks on ANYBODY. That was a Thursday night. By Sunday I was sick as a dog (fever, etc.), and I got diagnosed two days later on Tuesday. the other 4 of us also ALL GOT SICK! I was having trouble taking a deep breath for a few days, but by New Years Day or a day or two later I was fine. I think I was very lucky, and was back to normal workouts pretty quickly. Hope you get better soon!!! Love your videos!
Finally got it last week and took the week fully off. Glad i have this video to help decide how to move forwards from here!
Hope you’re starting to feel more human again!
All good advice Phily. I had Covid about 2 months ago and it was humbling returning back to running. I've been sick before and I usually bounce back pretty quickly. This was on another level and to be honest I didn't think I had a super bad case of it. I want to say I've turned the corner, but I still have some rough days where the endurance is not there. Enjoy your videos and be patient with your recovery. Anecdotally, I am seeing some people say it takes 4 - 12 weeks to bounce 100% back.
Interesting to hear about that time frame, thanks for mentioning it!
Allowing yourself to sleep more during the sick and as you mend is excellent advice. I think coming down with Coronavirus was the first time I actually just let myself stay in bed all day for about two days of it, because it was right at the start of my half marathon training cycle for a May race. I did pretty much everything you said in this video, eased back in with cross training (bicycling) at a super easy effort for the first week, and in four weeks PR'd (PB'd) a 6 miler, and five weeks after that PR'd a 5k. I actually think it was the break (even if due to an illness like Covid) that helped me reach those PRs. So, definitely seeing the positives and listening to the body and being smart about it are excellent tips.
For someone who started out nervous and uncomfortable about talking on camera you are doing amazing. Very engaging and natural, could make any subject interesting to watch.
Thank you
Get well soon Phily
So sorry to hear you are ill. Here's wishing you a quick and full recovery. Although you're saying you're going to be running next week, don't force it and make yourself run if you're still under the weather. You've given good advice, to which I would add that in my running days during Neanderthal times, we observed a rule that you can run with a cold, but not with a fever. Best to rest instead. Take care of yourself, Phily. All the best. God bless.
Thanks Bill, hopefully I didn’t force it last week, tried my best to take it slow!
Well, brilliant, Philly. We all need a Philly in our running lives 😁👏
Amazing tips Phily! I had covid 3 weeks ago, very mild symptoms. but even though my resting heart rate has gone back to normal and I feel good, I run a minute slower of my usual easy pace. The put your ego in the bin was great. It’s frustrating but I know I’ll recover soon . Take care 🙏🏻 and thanks
Same here, though its been two months and just this past week speed has finally been picking back up. Garmin had me in a strained status for about 6 weeks straight, though I was running much slower with less distance. I went to the doc to see why I was struggling and he said that COVID caused a low platelet count (diagnosed from blood test), but it is common and returns to normal over 2 to 3 months.
@@spiph23 glad you are ok now Toby and back strong. I feel alright, like I said everything seems normal, swimming and cycling feeling strong but running still feels like I am working too hard for the pace I am running at. Fingers crossed will get my speed back soon. Cheers
This video is great timing cause I am sick this week too :(
same here :D
Dawn recently and her heart rate was elevated for a month so kept it easy pace.
Another rule of thumb we have is, up to 5bpm above normal- just usual life stuff like work stress and sleep. Crack on.
5-10bpm above normal. Hmm probably under the weather. Got something in the body. Really keep it easy.
10bpm or more above normal. Read a good book. Or watch a good UA-cam channel like this... 👍
Hope you get back to it soon.
Sick right now, 12.6 weeks before my secund marathon. Better now then later. Gettong some extra rest and sleep
Phily sleep, food, hydration , keep your body "happy" and being reasonable on a goal. Brilliant. No heroics, Heart rate, respect, taking some time! Positive! Beautiful use the rest. I love you
Good advice Phily have had a cold for over a week but still been training can't seem to shake off a cough though it ain't covid I have been testing 👍
i started running just 5 or 6 weeks ago. Today I would have done my first 5k Time trial. Yesterday I got sick. This is soo frustrating. Luckily I reacted fast, stayed at home from work, got into bed and its not getting that much worse yet.
In exactly 4 weeks I'm signed in for my first local 5k race. Hope I will get well soon and still run my goal of sub 30 😁
Sorry to hear you got Covid! Really good advice though. Thank you for posting it. I've just come out of a relatively mild Covid so this is timely and helpful for me. Also interesting to have the elite athlete perspective too. Are you & your trainer/docs going to follow the "Graduated Return to Play guidance" for athletes from the NHS etc, or do you have something more bespoke?
We’re just taking it day by day and seeing how I feel. The NHS guidance is good but it doesn’t take into account much individual differences, variants and how many vaccines you’ve had, but good to be cautious!
I'm barely an actual runner but my tip is the Wim Hof Method. Great video as always.
I’ve been using this, love it!
I thought this was a very informative video. Thank you for making it. I hope you feel better. Have you organized your running shoes while taking it easy?
Thank you! Can’t say I have no 😂
I had Covid back in June for the 1st time. Vaccinated and boosted etc. I felt generally fine, no respiratory symptoms. So I felt well enough to run. However…pre-Covid I was able to do 10mile easy runs at an Ok (for a club runner) pace. This time the same distance at a slower pace went from easy to incredibly difficult. I tried a 10km easy jog a month later. My watch said it was a VO2Max training run. I am getting the pace back now but only in the last 2 weeks. My partner sent me a link to an article about running after Covid and there was some interesting things going on regarding O2 uptake and mitochondria releasing less energy. I would say take it easy! Good luck
I thought runners don’t get sick…😅
I was getting confident on my running… then overtraining caught up on me.
Now I’ve been sick, coughing my lungs out… and now… I’m out from running for a month 💦
Still in the process of recovering…
… can’t wait to get back to training 🥲
Hope you get well soon! How many days are you taking completely off with covid? 2 weeks?
I took nearly two weeks off in the end
Useful. But disappointing. I was ending my 10th training week of a 16 week marathon training when I contracted Covid-19 on Sunday. Can't see me jogging around the New Forest with, at best, four weeks of training behind me. Unless! Anybody know of a cunning catch-up marathon training plan?
Do u use electrolyte tabs? I bought some but dunno why lol
As a 66 years old ,I caught Covid I had to take a week off running, but had a test and it was clear since I've been keeping the runs short ticking over 23 miles a week (when I work best on 50 ) Some times I'm running well others, I have trouble breathing !
It’s definitely hit and miss, fingers crossed things keep improving for you!
Had flu for about 2 weeks now. Deffo not running. Just waiting till I’m 100% better ha, at least it’s giving my legs a proper rest
What watch is that? Looks nice and a big display. I've the the entry level Garmin it's awesome but small display. 245 I think.
I would guess the 945, but could be wrong. Personally I really like the fenix series, worth a look if you want a bigger display!
She has all of her equipment in her video descriptions.
Yeah it’s the 245 music!
I’ve got asthma so if anything happens to my lungs they’re pretty bad for a while. It’s quite difficult to come back to normal.
Exactly the same for me, it’s super frustrating
Philly did you notice your resting HR was higher than normal just before you got the Rona?
I actually didn’t which was surprising! It was pretty normal for me sitting in the high 30s
Tested Positive just a couple days ago, second bout of Covid in less than 6mo :(
Ugh that’s rotten luck! Hope it passes quickly
Build back slowly and allow the body and how you are feeling to dictate how far and fast you run - not some pre set schedule that cannot take into account how you are recovering/feeling on any particular day.
On another issue; did you watch the women's marathon in the Commonwealth Games? Why did England have only one representative? Couldn't you (and no doubt a few others) have competed with equal distinction? It was a bit embarrassing watching a dozen or so runners cruise the streets of Birmingham. Same with the men!
Awesome video Phily..... just going slightly off the rails here but...
Rule of thumb from me.... don't run on codeine & paracetamol if you are under pain from runners knee..... I live in a quiet village but I ran from pavement to road a lot and fortunately I had a friend with me..... but seriously needed the training - even though I was under injury - best option RICE (Rest Ice Compression Elevation) !!!... Very cloud cuckoo land run not ideal in Cities.... at alll..... Stop it.... Right now!!!!
I always seem to get sick when I'm nearly at my best at running . it's probably a coincidence but it's really annoying.
Oof so annoying, it’s happened to me too. I’m by no means an expert AT ALL but if it does happen often, maybe the effort you put into training to reach that level is slightly compromising your immune system? Can you snatch a few more hours of sleep over the week (easier said than done, I know…), see if there are any gaps in your nutrition, or even decrease your mileage a little bit?
Keep the effort low until you're confident you're fully recovered, easy runs make most people faster eventually anyway.
Amen 👏🏼
I ran with covid too lol it sucked
For me as a beginner in running and coming from years of very little activity, getting sick is always a disaster. I have no solid fitness base that stays for at least a little while without activity, so when I get a cough (runny nose and throat is fine) it throws all my efforts of the previous weeks out the window and I have to start from almost zero again. Happend twice so far. The first time I was just before my first 5k long run and my boyfriend brought something home xD I was incredibly frustrated. It took 3 months longer to reach that goal.
Keep most of your running easy as you come back, and just keep at it. It WILL get better. Shorter, easier efforts for a while building up your base and getting your body used to the activity will go a long way to helping you get over that hump.
You definitely come back quicker with more months/years of consistent training layered up in the past, but I agree.. take it slow and try not to resent the loss of fitness too much, it’s one of those things we can’t control
17 lutego ? What is this pic?
Good luck with following your own advice! Remember those 8 minute miles... 😁👍🏻😄
You can hold me to it!
I got a fever at 38C and I run 15K the next morning. It’s fine. It’s a cure in my book.
Wow 😮