You were smart and did not run while you were down and out with a fever and achy joints. But that doesn’t mean you have to cancel your marathon plans.
Follow this three-step plan to ease safely back into running, anytime of the year.
Wait for the symptoms to go away
Don’t even attempt a long walk until your fever is down and your aches and pains have vanished. Your body needs enough energy to fight the illness; pushing it too soon can trigger increased symptoms, a higher fever, even heart complications.
Add mileage slowly
Once you are symptom-free, you can run again, but keep your mileage low and your pace slow. Increase mileage gradually over a 10-day period. If you experience any flulike symptoms or your fever returns, back off. You can relapse if you come back too fast.
Amp up the intensity
If your body handles the easy mileage well, slowly add speed workouts and long runs, about 10 to 14 days after your symptoms have dissipated. Continue monitoring your body for symptoms. Take these precautions – the next bug could be just down the road.
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