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? Whether or not you should run depends on the severity of your illness. For mild symptoms, like a runny nose or slight fatigue, it may still be manageable. However, if you’re dealing with more serious symptoms—like a chest infection or flu—it’s often not wise to push through. Marathon training takes months of dedication, but your health always comes first. This guide will help you navigate the tough decision of whether to run and how to manage if you do decide to proceed.
Step 1: Prioritise rest and recovery
When illness strikes close to race day, rest is your best ally. Suspend all training, even if you’re in the final stretch of preparation. Your body needs time to recover, and pushing yourself could only make things worse. In the final week, you won’t gain any additional fitness, so focus on getting plenty of sleep—at least two hours earlier than usual. This gives your body the chance to heal.
Step 2: Stay hydrated to flush out illness
Hydration is essential, especially when you’re sick. Water helps flush out toxins and keeps your system functioning properly. Aim to drink more than usual in the days leading up to the race, ensuring that your body remains well-hydrated and ready for the physical demands ahead.
Step 3: Proper medication and nutrition
While over-the-counter medications like vitamin C supplements and cold/flu remedies can provide relief, be mindful of dosages and side effects. Make sure you are eating regularly, even if your appetite isn’t there. Focus on nutrient-rich foods like fruits, vegetables, and carbs to fuel your body through recovery. It’s crucial to nourish yourself properly in preparation for race day.
Step 4: Manage expectations and adjust your goals
If illness lingers, it’s time to adjust your marathon goals. Pushing for a PB might not be realistic. Instead, aim to finish in one piece. Depending on how you’re feeling, walking portions of the race might be necessary. Completing the marathon is an achievement in itself, so be kind to yourself and recognise that your health comes first.
Step 5: Listen to your body and know when to stop
This is perhaps the most important tip: listen to your body. Only you know how well you’re truly feeling. If you experience any chest-related symptoms or your body signals it’s time to stop, don’t hesitate. While the marathon is important, there will always be other races. It’s not worth risking your long-term health for a single event.
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.
