“ Listen to Your Body, Not Just the Calendar”
THE GREAT DEBATE
Debate
Should You Run a Marathon If You’ re Sick or Just Getting Over the Flu?
FOR: Chris Martin, recreational marathoner & certified personal trainer
Let me start with this: I’ m not advocating for reckless behaviour. But there is a wide spectrum between“ perfectly healthy” and“ bedridden” and, in many cases, people who have just recovered from the flu can and do complete endurance events safely.
“ Listen to Your Body, Not Just the Calendar”
Not all sickness is the same.
1. The flu, while serious, comes in varying degrees. If you had a mild to moderate case and you’ ve been fever-free for 48 – 72 hours, you’ re likely not contagious and your body may be ready to perform again. I’ ve run marathons after being sick( under medical guidance) and found that the mental victory of completing the race outweighed a temporary dip in physical performance.
You’ ve trained for months.
2. Marathon preparation is a commitment that spans 3 – 6 months. Skipping the event entirely because you were sick a week ago could feel like wasting all that time and effort. Instead, adjust your goals— run slower, walk if you need to, and focus on finishing rather than achieving a personal best.
Running can help recovery.
3. Light to moderate exercise has been shown to boost immunity post-illness. Once you’ re through the worst, movement can help clear your lungs and stimulate circulation. For some, a marathon— especially one run conservatively— might feel like part of the healing process.
You are the best judge of
4. your limits. No one knows your body better than you do. If your resting heart rate is back to normal, your energy levels are stable, and you can complete a short run without feeling winded or dizzy, that’ s a strong sign you’ re ready to toe the starting line.
That said, caution is essential. Stay well-hydrated, listen closely to any warning signs( dizziness, chest pain, unusual fatigue), and have an exit plan. Most marathons allow runners to drop out if needed. There’ s no shame in trying and then pulling back.
In conclusion, being recently sick doesn’ t mean you have to abandon your goal. Run smart, run slow if needed, but run if you feel ready. Your journey isn’ t defined by a stopwatch, but by your ability to adapt and persevere.
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