In fact, every Christmas season tends to feel a bit like a rerun of the classic movie “Groundhog Day.” You know what I’m talking about. And besides, who wants to be likened to good ol’ Ebenezer anyway? But how many times has Christmas hate speech reverberated in the corridors of your frustrated, exhausted, overwhelmed mind? While many around you seem to have been bitten by the Christmas love bug, the “humbug” is the only critter that’s nipping at your nose this holly, jolly season. Follow these basic guidelines to minimize risk and reduce loss of fitness.“I’m sick and tired of Christmas!” Sure, you’ve never actually said those words-out loud! You value holding on to your church membership way too much to do that.
SICK XMAS RUN BY TREENITY PROFESSIONAL
While getting sick is never fun, you can take pride in being as professional as possible in returning to action without causing further setbacks.
You should always consult your doctor before considering racing. And note that your risk of getting sick after the event is quite high. Race pacing strategy should be more conservative as well. Assuming you don’t have flu, fever, or chronic coughing or bronchitis, you could consider a very short tempo “tester” effort the day before the race, such as 5-10 minutes of tempo running in Zone 3, to see if your body is ready. If you have a big race coming up, that can be a tougher call. Replicate the general framework of training you did prior to getting sick before progressing to the next planned step of your training schedule. Hit rewind for one to two weeks prior to the onset of the illness (the longer you are out, the longer you hit rewind). If you have missed six to 14 days of training, you may have to look at your overall progression and take a step back within the training progression (mesocycle). This is where it’s helpful you sit with your coach and tinker with your upcoming two weeks of training. If you are getting close to race season, you may look at rescheduling some of the key sessions that were missed. Your fitness has not significantly changed. If you have missed two to five days of training, don’t panic. This way you are accomplishing the general theme of the session without falling off your training progression, but not pushing yourself back over the abyss into illness. And if you’ve missed four to five days of training, your muscles may be rested, so a hard effort on day one can create a lot of soreness, risking injury and setting training back even longer.Īfter the test days, if you are feeling pretty good and you want to get back into your preplanned training routine, temper the planned interval sessions by taking them down a training zone while making the recovery portion slightly more active.įor example, if you planned to run 3 x 1-mile intervals with walking recovery at 175 heart rate, do 3 x 5 minutes fartlek running at 165 heart rate with jogging recovery.
If you still feel major symptoms, intensity out of the gate can set you right back. This testing period not only ensures you are truly over the illness, but it also prevents injury. Think of the first two to three days as opening up the body to get it moving…like warming up an engine. Initial training after that should be easy, aerobic, and short in duration. When considering my athletes’ return to action, I typically like them to be symptom-free for 24-48 hours, depending on the severity of illness. Remember that pushing your body while a cold or fever is incubating can amplify the ill effects. If the symptoms are below the neck, such as lung coughing, muscle aches, and fever, then shut it down. Consider staying out of the water and avoid cold, wet rides. To decide if you should stop training, think about “above the neck/below the neck.” If your symptoms are above the neck or in your head (and I don’t mean in your imagination!) such as a sore throat, runny nose, sneezing, or headache, then it’s typically fine to train but with reduced intensity. It’s important to have some basic guidelines for returning to action after illness.Īnd, before discussing return to training after illness, consider a few simple suggestions for staying healthy so you can avoid missing any workouts to begin with: Getting sick sucks, especially when your training is on a roll. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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