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Beyond “Toughing It Out”: Intelligent Training Through Illness

The path of an endurance athlete isn’t always paved with perfect health and peak performance. 

As dedicated athletes, we often face the frustrating dilemma of whether to lace up our shoes when our bodies are fighting off seasonal bugs. 

While the temptation to push through illness can be strong – especially with upcoming races or training goals – the decision to train or rest requires both wisdom and strategy. 

Let’s explore how to navigate the delicate balance between maintaining fitness and respecting your body’s need for recovery when illness strikes.

Fitness lost during illness

First, let’s address the elephant in the room: fitness loss during illness. Many athletes panic at the thought of losing hard-earned gains during a forced break. However, research shows that it takes significantly longer to lose fitness than most people think. A week of modified training or even complete rest won’t derail your season. In fact, pushing too hard during illness is far more likely to set you back than taking appropriate rest.

Understanding your body’s signals is crucial during these times. That scratchy throat or unusual fatigue isn’t just an inconvenience – it’s your body’s way of demanding attention. Think of illness as a yellow traffic light in your training journey. Sometimes you need to slow down, other times you need to stop completely, but rushing through at full speed is never the answer.

The tricky part comes in distinguishing between situations where modified training can be beneficial and those where rest is non-negotiable. This isn’t just about comfort – it’s about understanding how exercise affects your immune system and overall recovery. Training with certain symptoms can actually strengthen your body’s response, while exercising with others can compromise your immune system and extend your illness.

The Mental Game

Let’s talk about the mental game – because let’s face it, that’s often the hardest part. Being sidelined, even temporarily, can mess with our heads. We start to stress about lost fitness, missed training blocks, and derailed race plans. But here’s the reality check we all need: some of the world’s most successful athletes have faced illness mid-season. What sets them apart isn’t their immunity to getting sick – it’s their approach to recovery.

Consider this your opportunity to work on the often-neglected aspects of athletic performance. When you can’t hit your usual training intensities, you can focus on mobility work, technique analysis, or even mental preparation. Many athletes emerge from illness breaks with improved form and fresh motivation, having used the downtime to reset both physically and mentally.

Impacting Others

One often overlooked aspect of training through illness is the impact on those around us. Training partners, gym-mates, and fellow athletes depend on us to make responsible decisions. Showing up to a group workout while contagious isn’t dedication – it’s potentially compromising others’ training and health. Part of being a mature athlete is recognising when staying home isn’t just best for us, but best for our entire athletic community.

The Plan

The key to navigating illness lies in developing a strategic approach rather than making emotional decisions. This means having a clear protocol in place before you get sick, so you’re not making judgment calls when you’re already under the weather. Think of it as another aspect of your training plan – one that’s just as important as your workout schedule or nutrition strategy.

Remember, your relationship with endurance sports is a marathon, not a sprint. Every elite athlete’s career is marked by periods of adaptation and adjustment. Those who sustain long-term success aren’t the ones who never get sick – they’re the ones who master the art of working with their bodies rather than against them. The ability to pivot, adjust, and sometimes completely step back is as valuable a skill as any training technique.

As we head deeper into cold and flu season, take time to develop your own illness protocol. Write it down, share it with your coach or training partners, and commit to following it. Consider it an investment in your long-term athletic development. After all, the true measure of an athlete isn’t just their ability to push through tough workouts – it’s their capacity to make intelligent decisions that support sustained performance.

In the end, illness doesn’t have to be a complete roadblock in your endurance journey. With the right approach, it can be a temporary detour that ultimately leads to greater body awareness, smarter training decisions, and more sustainable athletic development. The next time you feel those first symptoms coming on, remember: responding with wisdom today keeps you stronger for all your tomorrows.

Judging Symptoms and their Severity

The general rule of thumb is the “neck check”:

Symptoms above the neck (runny nose, sore throat, mild headache): Usually OK to exercise at reduced intensity

Symptoms below the neck (chest congestion, body aches, fever, stomach issues): Rest is essential

Here’s a more detailed breakdown:

When it’s OK to train (with modifications):
  • Mild cold symptoms
  • Clear runny nose
  • Minor sore throat
  • Train at 50-70% of normal intensity
  • Reduce duration
  • Stay well hydrated
  • Monitor how you feel and stop if symptoms worsen
When you should rest:
  • Fever (absolutely no training)
  • Influenza symptoms
  • Chest congestion/cough
  • Severe fatigue
  • Body aches
  • Stomach issues
  • Any difficulty breathing
Return to training protocol:
  • Wait until major symptoms resolve
  • Start at 50% intensity for first 2-3 sessions
  • If feeling good, increase by ~10-15% each subsequent session
  • Take 5-7 days to return to full training
Remember that training while seriously ill can:
  • Prolong recovery time
  • Weaken immune response
  • Increase risk of complications (like myocarditis)
  • Lead to poor performance and injury due to compromised coordination

How to Modify accordingly

Endurance/Cardio Modifications:
  1. Heart Rate Based
    Keep heart rate 20-30 beats below normal training zone
    Stay in aerobic zone (conversational pace)
    Stop if heart rate is unusually high for the effort level
  2. Duration Changes
    Reduce session length by 30-50%
    Example: If you normally run 60 minutes, cut to 30-40 minutes
    Break longer sessions into shorter chunks with rest periods
  3. Intensity Adjustments
    Replace high-intensity intervals with steady-state work
    If you normally run, switch to power walking
    If you cycle, reduce resistance/stay seated
    Pool workouts: focus on technique rather than speed
Specific Activity Modifications:
  • Running: Walk/run intervals instead of continuous running
  • Swimming: Technical drills instead of hard sets
  • Cycling: Flat routes, avoid hills, lower gear
  • Use perceived effort scale of 1-10: stay at 4-6 maximum
Recovery Modifications:
  • Double your normal rest intervals
  • Take extra recovery days between sessions
  • Include more dynamic stretching
  • Focus on breathing exercises
Environmental Considerations:
  • Train indoors if possible to control temperature
  • Avoid training in cold/wet conditions
  • Stay extra hydrated (illness increases fluid needs)
  • Wear additional layers to stay warm

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.