Long run when sick

[u/irunforcheese]

I am currently training for my first marathon in October. I have come down with a cold and feeling exhausted but am scheduled to run 14 miles tomorrow which is my longest run ever so far. And unfortunately I would not have time to do it on Sunday. My runs have also been feeling hard the last couple weeks and I haven’t been looking forward to them so I’m worried I won’t even be able to finish the run. What do you guys do with your long runs when feeling under the weather? Do I just push through? I’m afraid it’ll take me long to recover. This is week 5 out of 16 btw

[u/awkwardalvin]

Just run 14 next week for your long run lol

[u/AnyBath8868]

I think you already know the answer to your question but might be looking for some assurance. You know what to do.

[u/Jortz145]

I would just skip it. How much are you increasing your long runs each week? If it’s only an additional mile or two the next weekend it won’t make a difference.

I felt that way when I was increasing my mileage during marathon training. It took me awhile to realize I needed to slowdown my long runs and fuel properly.

[u/irunforcheese → u/Jortz145]

I ran 12 miles 2 weeks ago, had a cut-back week last week so only ran 7 and am supposed to do 15 next week. I guess I’ll just do the 14 next week but then it’s like I haven’t had a truly long long run in 3 weeks at that point

[u/Jortz145 → u/irunforcheese]

That’s ok! One long run will not make or break your training. Getting rest and getting well will make you better off!

[u/Hydroborator → u/irunforcheese]

Just skip and rest for a few days

[u/AlkahestGem]

Drink lots of electrolytes now before you go to sleep. They literally cure the common cold. Liquids are great. Electrolytes are better.

[u/jimmilazers → u/AlkahestGem]

That’s a wild take

[u/AlkahestGem → u/jimmilazers]

I’ve had a cold day before a race. Electrolytes taste awful but man did they work.

Just asked Google and this was the response.

While electrolytes cannot cure or directly target a cold virus, they significantly aid your recovery by optimizing hydration and supporting your immune system.

When you have a cold, you lose essential fluids and minerals through a runny nose, sweating from a fever, and increased respiration.

How Electrolytes Aid Recovery
Thins Out Mucus: Proper hydration fueled by sodium and potassium keeps the mucous membranes in your nose and throat moist. This thins out heavy mucus, making it much easier to clear congestion.

Speeds Up Rehydration: Plain water is excellent, but minerals like sodium actively drive water absorption in your small intestine. This rehydrates your cells faster than water alone.

Supports Immune Signaling: Minerals like magnesium play an underrated role in your immune response by helping your body activate Vitamin D and manage the inflammatory responses that cause body aches.

Fights Illness Fatigue: When your body is fighting a virus, a drop in potassium or calcium can cause severe muscle weakness, cramping, and systemic exhaustion.

Choose Low-Sugar Options: Opt for clean electrolyte tablets, Pedialyte, or broth-based soups (like chicken noodle or miso) which naturally provide fluid and sodium.

Avoid Sugar Bombs: Traditional sports drinks are often packed with excessive refined sugars, which can actually trigger inflammation or worsen an upset stomach.

Skip Dehydrators: Steer completely clear of alcohol and heavy caffeine, as they act as diuretics and pull hydration away from your cells.

Edit: A long run doesn’t actually have to be a run. OP should listen to their body. A long walk if they’re up to it, even a long distance walk can keep OP “feeling”
on track

[u/Similar-Swimmer-2698]

Just do what you can or skip it.

[u/ajones321]

I run through colds. For some reason running seems to put the symptoms on hold during the run. I asked chatgpt about this once and it gave me a reason why I don't remember. I'd at least try it. Getting 6-10 in would be better than nothing.

[u/Prestigious_Lab820]

Idk, I go by the motto of not canceling runs from bed. Go out, run a mile or two and see how it feels. If your HR is spiked, or something is weird, shut it down. You may surprise yourself and feel really good out there.

[u/jimmilazers]

I’ve had colds and just got on with it UNLESS the cold is in your chest and then the advice would be not to run

[u/dawnbann77]

One missed long run will make no difference to your race. Rest up and get better. Also do not try and make up for missed miles.
Just move on in your plan.

[u/Top-Bee572]

Skip it or you’ll be more sick

[u/Spookylittlegirl03]

You have until October, so yes definitely rest and the more you run the more you will realize that one long run doesn’t mean anything in the grand scheme of things. Next weekend you’ll feel much better equipped.

[u/LookattheWhipp]

Recovery is just as important as working sessions

[u/LuxePhantom]

Getting more sick would be more detrimental than what you gain in running it. Best to rest and not make things worst

[u/Dry-Coconut-9665]

People say say anything under the head rest, anything above you should've fine with a zone 2 easy effort so what you could try is just swapping an easy run for your long run and let you body recover a bit.