How to Return to the Trails (or Road) After a Cold
Recovering from illness isn’t just about getting back out there—it’s about how you do it. Returning to running (or walking, hiking, or cycling) after a cold requires patience, awareness, and compassion for your body. Here’s how to ease back into your routine while setting yourself up for long-term success.
Start by tuning in
Listen closely to your body, playing close attention to how you feel both physically and mentally during and after your workouts. Begin gently with a power walk or light jog and let your body’s response guide you. This is your new starting line. As your strength return, gradually increase the intensity and duration – this is where your energy will present itself, when you have been kind and aware.
Don’t Go All In Immediately
Resist the temptation to give 100% from day one. Doing too much too soon is a fast track to frustration, setbacks, or even injury. Mindful movement helps you avoid relapsing or overexerting yourself. This isn’t about pushing—it’s about rebuilding.
Start Small, Then Build
You’re in a different place than you were before you got sick, and that’s okay. Begin with low-impact activities like power walking, stretching, yoga, swimming, cycling, or qigong. These help improve mobility, flexibility, and cardiovascular health without putting undue strain on your body. The focus here is on rebuilding stamina, not chasing pace or distance.
Reframe Your Goals
Your values don’t shift but your goals do. Don’t stray away from your fitness values; but you might just need to move the goal posts when returning to running after illness.
Instead of jumping back into a long run, aim for shorter, manageable workouts that leave you feeling accomplished rather than depleted. Small, consistent wins are the foundation for future performance.
Support Recovery Through Nutrition
Food is your fuel. Focus on a balanced diet rich in whole foods—fruits, vegetables, whole grains, and lean proteins. Nutrient-dense foods like berries, dark leafy greens, citrus fruits, kiwis, avocados, and green tea offer antioxidant and anti-inflammatory benefits to support your immune system and speed recovery.
Prioritise Sleep and Rest Days
Rest is as vital as training. It allows your body to repair tissues, restore energy, and adapt to new stress. Aim for 7–9 hours of quality sleep per night. Just as you set a morning alarm, consider setting one to remind you to wind down in the evening. Don’t skip rest days—they’re essential for preventing fatigue, burnout, and injury.
Tune Into Your Energy Levels
Mindful awareness is key. The more you listen to your body, the better you’ll know when to rest and when to push. Gradual progress, rather than sudden effort, leads to sustainable performance gains.
When in Doubt, Seek Advice
If you’re unsure whether you’re ready to return to running or higher-intensity workouts, consult your GP or a qualified health professional.
Ready to Rebuild?
At Planted Life Coaching, we specialise in personalised training which includes recovery support. Whether you’re returning from illness or aiming for a new PB, we help you rebuild trust, find your rhythm, and regain endurance.
Let us help you run stronger than ever. Become a Planted Runner.
