I don’t know about you but there is nothing more frustrating than getting sick.
You want to train because ultimately you know it will make you faster but you know you need to get better.
We’ve all heard:
“it’s Ok to train if symptoms are just above the neck”
My view though is that if you are sick your body needs all its energy to focus on getting better and using that energy for training will NOT help in the long term and it is the long-term were interested in – Right??
Having said that, I believe you can train (if symptoms are above the neck only) but should not do it at the same intensity as normal.
This is where HR monitors are useful but only if you use them all the time.
For me, if a Zone 2 run is max HR 140 bpm – I would reduce this to max 120 bpm and reduce the time by 40%.
This would feel so easy, that it might feel like it is not worth bothering, however……..
Very light exercise has been shown to improve recovery.
I would do this for 2-3 days and then firstly increase duration by 10% and then intensity by 10 bpm. I would the carry this process on until I reached my normal levels.
This is of course to some extent subjective and if you feel you are getting worse this is a signal to stop and rest.
From a nutritional perspective, if you are on a diet and reducing calories, being ill is NOT a time to continue with this.
As mentioned earlier your body needs the energy to recover so revert to maintenance calories.
There is some evidence that reduced carbohydrate consumption can compromise some peoples immunity but this could be the reduction in calories also.
Either way, make sure you are eating enough.
All of the usual principles apply:
- An array of colours (fruit/veg) with each meal
- Single ingredient foods
- Good fats
- Quality protein
- Non processed carbs
The next piece of the puzzle is sleep and making sure you get enough.
Allow yourself to relax and get to bed a bit earlier.
Remember – every hour of sleep before midnight is worth two after/
It is during sleep that we recover and repair so make sure you’re getting enough.
As always, dealing with the demands of being an athlete means putting together the pieces in the puzzle:
- Training
- Nutrition
- Recovery
Getting sick often is just a sign that one, both or all of these are not in order.
In my experience, it is often the nutrition and recovery which are most often neglected!
Jamie “Sick Note” Leighton