I am just coming back from being knocked down by some virus. I was in bed for 2 days, and honestly could have used much more than that. But between work and parenting, 2 days was it. It has now been at least 10 days since I have run, and I don’t plan on running for a few more days. My energy level is definitely not back yet and honestly I’m still not feeling great. Fortunately it’s the “off” season and I am not currently training for a race so it doesn’t matter quite as much. But even if I was, I am a huge advocate of giving yourself a break when you are sick.
While things might be a little different for a mid-race training cycle, these tips can be applied at any time. If you are training for a race, a personalized coach is the perfect tool for when you get sick. A coach will help you edit your training plan, and bring you back up to speed (hehe pun intended) while also taking care of your body and your mind.
So, tips for getting back into it:
1.Give yourself grace and space
What I mean here is to rest and allow yourself to NOT worry about what workouts you are missing or how you are ever going to get going again. Setbacks are just a part of the course. Your body will recover more quickly if you take the rest that you need. One of the reasons that I became a coach is because I want to show people that you truly can be a normal, take-time-off kind of human and still meet your goals. So step number one is to rest and let go.
2.Lots of fluids
I think it’s probably pretty annoying how much I talk about fluids and staying hydrated. But if you’re like me you don’t really want to drink when you are sick. Listen to your body and do what you need, but as you are feeling better and planning to get back to a run or a workout make sure that you are taking in extra for what you likely lagged over the last few days. And you might be an adult, but one of my favorite pediatric nursing tips is that popsicles count as fluid 🙂
3.Nutrition
Eating is hard when sick. Your appetite isn’t there, your energy isn’t there and sometimes your taste buds are even off. And that is okay. But before you can go workout again you need to give your muscles, your brain and your body the oomph that it needs. If you can’t yet get in regular nutrient dense meals, you likely aren’t ready for a full workout.
4.Walk/Run
If you have been sick for a week or more, or if you are starting before you have 100% energy back, take it slow! You are not going to reach your goals faster by pushing yourself into burn out or injury. Starting that first week back with some walk/runs, or even just a plain old walk will get your muscles and aerobic system going again.
As for me, I’m still working on all of these things. And while I’m hoping to get my body moving again this weekend, I’m also letting my body take the lead right now. I have other goals I can focus on anyway. And I bet you do too.
If you are a person who could use some accountability with these items, or someone who would like to pass over the mental load - a personal coach can help you each step of the way. When I work with my athletes we talk constantly, editing and changing based on what is going on.
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