Running a marathon is already a huge challenge, but what happens if you get sick right before race day? Should you run a marathon while sick, or is it better to rest and recover? The answer depends on the severity of your illness and how your body responds.
For mild symptoms, like a runny nose or slight fatigue, you may still be able to take part if you listen carefully to your body. However, for more serious illnesses such as flu, chest infections, or anything that affects your breathing, it’s often best to sit this one out. Months of training go into a marathon, but your health always comes first.
This guide will help you decide whether it’s safe to run and how to manage if you choose to go ahead.
Step 1: Prioritise Rest and Recovery
When illness strikes close to marathon day, rest is your best ally. Suspend training completely, even if you’re in the taper stage. In the final week before a race, you won’t gain extra fitness anyway. Focus on getting plenty of quality sleep, ideally going to bed a little earlier than usual, so your body has the best chance to heal.
Step 2: Stay Hydrated to Fight Illness
Hydration is always important for marathon runners, but it becomes even more vital when you’re unwell. Drinking extra fluids helps flush out toxins and supports recovery. Aim for consistent water intake throughout the day, and avoid alcohol, which can dehydrate you further.
Step 3: Fuel with Proper Nutrition and Medication
Over-the-counter remedies can ease symptoms, but check for side effects before using them on race day. Alongside medication, eat nourishing foods like fruits, vegetables, lean proteins, and slow-release carbs. Even if your appetite is low, aim for small, regular meals to give your body energy to fight illness.
Step 4: Adjust Your Marathon Goals
If you’re still unwell on the big day, consider adjusting your race goals. Chasing a PB may not be realistic. Instead, aim to simply complete the race or even decide that walking part of it is the best option. Running a marathon while sick can be risky, so shift your mindset to “finishing strong” rather than “finishing fast.”
Step 5: Listen to Your Body and Know When to Stop
Perhaps the most important advice is to tune in to how your body feels. If you’re struggling with chest pain, dizziness, or overwhelming fatigue, it’s time to stop. Missing one marathon might be disappointing, but protecting your long-term health is far more important. There will always be another race.
Should you run a marathon while sick? Your Health Matters More Than a PB
Remember, your health should always come first. Even if you have to miss this one, there will always be another race. Always be cautious when dealing with illness before a race, and consider seeking medical advice if you’re unsure whether it’s safe to run. Remember, your health should always come first—there will always be another race, but pushing through illness could lead to longer-term issues. Prioritise your well-being, and know that it’s okay to sit this one out if necessary. There will always be another finish line waiting for you.
