Getting sick doesn't automatically mean you should stop training—but there's a smart way to decide. We break down the simple rules for knowing when to push through and when to rest, including the key physical signals your body sends that tell you whether a workout will help or hurt your recovery.
Key Takeaways
- Symptoms in your head (congestion, blocked nose) are generally okay to train through; symptoms below the throat (cough, chest issues) mean take a rest day
- Check your resting heart rate—if it's more than 5 beats above normal, skip training and see a doctor; less than 5 beats elevation means you can do an easier day
- Never train with a fever, regardless of other symptoms, as it can cause serious unwanted side effects
- Focus on basics when sick: prioritize quality nutrition, solid sleep (plus an extra nap if possible), and stay hydrated
- Think about your end goal—you'd rather arrive at your target event slightly undertrained but healthy than overtrained and sick
Expert Quotes
"I prefer to be hitting my target event and little bit under train but healthy than trains and in you know pop tomorrow peak condition but sick"
"If your resting heart rate is just slow feet elevation as in it's less than 40 beats above normal you can just take a slightly easier day to normal if it's more than five beats above your normal resting heart rate it's time to go and see the doctor"