I have had several people who have come down with summer colds or sickness ask me: “Should I train if I feel sick?”  Since “feeling sick” varies from person to person, one simple rule of thumb to follow is: look no further than your neck.

If your symptoms are “above the neck” then carrying on with your training should not be a problem.  Headache, runny/stuffy nose, sneezing or sore throat got you down? No worries; get to work. In fact, training might even help you feel better because exercise releases an adrenaline hormone known as epinephrine, which is a natural decongestant. But if you train, be sure to monitor your body for worsening symptoms such as dizziness, nausea or profuse sweating. If those symptoms occur, stop training and get some rest. Of course, consult your doctor if symptoms are bad enough or if you are concerned.

Alternatively, if you have “below the neck” symptoms such as fever, fatigue, muscle aches, vomiting, diarrhea, chills, sweats, swollen glands or a hacking cough, then chances are high that you have a virus and you should not train. Running under these conditions increases risk of dehydration or lead to more serious problems. Furthermore, if you are contagious, then you put others at risk of getting sick, which is not cool. Take some time off until you feel better. If you are worried about losing your conditioning, don’t.  The body is very resilient and has great memory, so it probably won’t take as long as you think to get back on track!