Jogging with a cold: How to decide if running is still healthy

Anyone who jogs regularly knows the feeling: a cold is coming on, but training is calling. Should you keep jogging when you have a mild cold or should you take a break? It's tempting to stick to your training plan - but this can impair the healing process and put a strain on your health. In this article, you'll learn when it's safe to jog with a cold and when it's better to take a break.

Jogging when you have a cold – The “neck rule” test

A simple method to decide whether you can jog despite having a cold is the so-called neck rule:

• Symptoms above the neck : Mild cold symptoms such as a runny nose or sore throat are considered harmless in many cases. If you feel generally fit, you can jog at a moderate pace. But watch whether your symptoms get worse during or after the run.

• Symptoms below the neck : If you have a cough, body aches or chest congestion, you should avoid jogging. These symptoms indicate that the body is under greater strain and physical activity could make these symptoms worse.

It is important to listen to your body. If you feel weak or have a fever, it is better to take a break.

Why you shouldn't jog when you have a fever

Fever shows that the body is actively fighting an infection. Exercising when you have a fever puts additional strain on the body and can increase the risk of serious complications, such as myocarditis. That's why you should avoid physical activity when you have a fever or feel run down and give your body time to recover.

Jogging with mild cold symptoms – What you should pay attention to

If you decide to go jogging despite having a slight cold, you should consider the following points:

• Adjust the intensity : Avoid intense sessions. A relaxed, moderate pace is better so as not to overload the body.

• Shorten the running time : Keep the session short, about 20-30 minutes, to minimize the impact.

• Appropriate clothing : Make sure you dress appropriately for the weather to avoid getting cold.

• Stay hydrated : Make sure you drink plenty of water or unsweetened teas to support your body.

What to do if side stitches occur or worsen?

If you experience discomfort such as side stitches or worsening cold symptoms while running, it is advisable to stop training immediately. In this case, your body needs rest to recover.

Relaxation is the priority

Although moderate exercise can help with general well-being, recovery is the most important thing when you have a cold. The body needs rest to fight infections. It is often better to avoid jogging for a few days so as not to delay recovery unnecessarily.

When should you start training again?

After a cold, you should return to training slowly. Wait at least one day after the symptoms have subsided before you start jogging again. Increase the intensity gradually to avoid setbacks and give your body time to fully recover.

Alternatives to Jogging When You Have a Cold

If jogging seems too strenuous when you have a cold, there are some gentle alternatives:

• Walks : A leisurely walk can promote general well-being without putting too much strain on the body.

• Light stretching exercises : Gentle stretching exercises can promote mobility and release tension in the body.

• Yoga or breathing exercises : Breathing techniques and yoga can bring relaxation and support recovery.

Conclusion: Jogging when you have a cold – weighing things up is important

Ultimately, it depends on the severity of the cold and how you are feeling whether you should go jogging. If your symptoms are mild, a light workout may be acceptable, but if you have a fever or more severe symptoms, it is advisable to take a break and give your body the rest it needs.