Getting sick the week of a marathon is every runner’s nightmare. After months of training, feeling unwell can be stressful and confusing. You might be asking yourself: can I run a marathon when I’m ill? or What should I do if I get sick just before race day?
The truth is, the answer depends on the type and severity of your illness, and how your body is coping. This guide will help you make the safest choice, manage symptoms, and adjust your marathon plans if necessary.
How Illness Affects Your Marathon Performance
Being sick during marathon week affects more than just your training. Even mild illness can:
- Reduce energy levels and stamina
- Affect your immune system and recovery
- Increase your risk of injury or more severe illness if you push too hard
It’s important to assess your symptoms and act accordingly.
Step 1: Assess Your Symptoms
A simple way to decide if you can run is the “neck check.” Symptoms above the neck, such as:
| Symptom Type | Examples | Can You Run? | Notes |
|---|---|---|---|
| Above the neck (mild) | Runny/stuffy nose, sneezing, mild sore throat | Possibly, with caution | Listen to your body, reduce pace, and monitor energy levels |
| Below the neck (serious) | Fever, chest congestion, persistent cough, stomach upset, severe fatigue | No, rest recommended | Running with these symptoms can make recovery longer and put your health at risk |
General Health & Illness Guidance
- NHS: When to see a doctor – advice on serious symptoms
Step 2: Prioritise Rest and Recovery
When you’re ill the week of a marathon, the number one priority is rest. Even if you’re in your taper, the final days before a marathon are not for pushing fitness limits. Tips:
- Sleep extra hours and nap if needed
- Avoid unnecessary stress
- Pause workouts completely until you feel better
Your body needs this downtime to fight infection and rebuild energy for race day.
Step 3: Stay Hydrated and Support Your Immune System
Hydration is even more critical when you’re ill. Water, herbal teas, and electrolyte drinks help your body recover. Avoid alcohol and sugary drinks that may hinder healing.
Boost your immune system with:
- Vitamin-rich foods like fruits and vegetables
- Lean proteins for muscle repair
- Slow-release carbs to maintain energy
Even small, frequent meals can make a difference when your appetite is low.
Step 4: Fuel with Proper Nutrition and Medication
Even with a reduced appetite, proper nutrition helps your body fight illness and recover faster. Focus on:
- Fruits and vegetables rich in vitamins and antioxidants
- Lean proteins to repair muscles
- Slow-release carbs for steady energy
If you take over-the-counter medications, check side effects and avoid anything that may interfere with your performance on race day.
Step 5: Adjust Your Marathon Goals
If you’re unwell on race day, it’s time to reset expectations. Running a marathon while sick is rarely ideal for achieving a personal best. If you choose to run while under the weather:
- Focus on finishing safely rather than chasing a personal best
- Consider walking sections or running at a slower pace
- Don’t ignore your body’s warning signs
Sometimes finishing the marathon at a slower pace is still a major achievement – your long-term health is the priority.
Step 5: Know When to Sit Out
Some illnesses are serious enough that the safest decision is to skip the marathon. Examples include:
- Fever or flu
- Chest infections or bronchitis
- Severe gastrointestinal illness
- Extreme fatigue or dizziness
Missing one marathon is disappointing, but protecting your health ensures you’ll be able to race again in the future.
Step 6: Plan for Post-Illness Recovery
If you do sit out your race, your training isn’t wasted. Recover fully before resuming running, and use the extra time to:
- Reflect on your training and race strategy
- Focus on nutrition and hydration
- Plan your next race
Remember, there’s always another finish line waiting for you.
Your Health Matters More Than a PB
Running a marathon while sick is a tough decision, but your well-being matters more than a PB. Prioritise rest, hydration, and nutrition, adjust your goals, and never ignore warning signs. When in doubt, it’s okay to sit out this race – your body will thank you in the long run.
FAQ: Running a Marathon While Sick
A: It depends on your symptoms. Mild colds with no fever or severe fatigue may allow for a slow, cautious run, but listen to your body. If you have chest congestion, dizziness, or extreme tiredness, it’s best to rest. Your long-term health is more important than finishing the race.
A: Running while sick can prolong recovery, increase your risk of injury, and, in some cases, worsen the illness. For mild symptoms, running at a slower pace may be okay, but serious symptoms such as fever, chest infection, or stomach issues are a sign to skip the race.
A: If you sit out your marathon due to illness:
• Prioritise rest and sleep to fully recover
• Stay hydrated and focus on nourishing foods
• Resume training gradually once energy returns
• Use this time to plan for your next race
A: Perform the “neck check”: symptoms above the neck (like mild sore throat or runny nose) may allow running, while symptoms below the neck (fever, chest or stomach issues, extreme fatigue) mean it’s safest to rest.
A: Yes. The final week of tapering is about rest and recovery anyway. Prioritising sleep, hydration, and gentle movement can help you recover faster and prevent worsening your illness.
