When not to run

I'm typing this from my sofa - I was hoping to be at the first CC6 of the season now, running around the old golf course at Fleming Park, but I've had 4 days of a stomach upset so have decided to rest up.  This does not come easily to most runners!  The frustration of those of us stopped by injury or illness comes through on Facebook posts, the texts I get with "Sorry I can't make it", conversations - it seems that being unable to run is often felt as acutely as the pain of the ailment! And it's worse when it comes to races that we might have been training for ages towards - and handed over hard cash to enter.

The best indication of whether you're fit enough to run is do you feel well?  Is your injury really healed up?  It's tough, but erring on the side of caution will pay dividends.

The first indication of when not to run is when a medical professional tells you not to!  This is a "do not pass go, do not collect £200" level of instruction.  And if you haven't asked at your last appointment, the physio not advising you unprompted does not constitute permission to run - do ask. 

For illness, the most common ailment is probably a cold.  Running when the symptoms are all above the head is generally considered OK - provided that you don't feel too ill - but probably best to stick to a regular maintenance run.  If the cold moves to your chest - lots of coughing, tight feeling - rest.  Running won't speed your recovery and there is a risk of causing more damage to your health.  Both Louise & I had to pull out of a half earlier this year as we had chest infections from colds - the right thing to do, but absolutely not what we wanted!

Stomach upsets - best to rest.  You are likely to be dehydrated as well as lacking energy - and your body will need to rest to recover.  

Period pain - running can actually help a little!

Recovering from a minor injury, don't run until the pain/stiffness has gone completely.  Use RICE - Rest/Ice/Compression/Elevation - for example, propping up your turned ankle on the sofa with a packet of frozen peas draped over it - to help with recovery.  Once you're sure you are better, rather than pitch straight back in, try some low impact exercise initially to check that your injury really is healed and to start getting your body moving again.  Cycling, walking and swimming are all good activities.  Build up to running progressively.  And for your first run, I suggest a walk with a little bit of running - then build back up.

If your minor injury hasn't healed in 48 hours, do seek medical attention.

 A good mantra is "no pain = no pain" - running shouldn't be painful or uncomfortable.  Missing out on a run or two may be difficult to face - but it's much better to recover properly.