{"id":8948,"date":"2022-09-21T16:12:33","date_gmt":"2022-09-21T15:12:33","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8948"},"modified":"2022-10-12T17:16:53","modified_gmt":"2022-10-12T16:16:53","slug":"running-with-a-cold","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-with-a-cold\/","title":{"rendered":"Running with a cold: Is it good or bad? + 4 tips for treating a cold"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:239.81264637002%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Exercise has many benefits and studies have shown that exercise like running can boost your immune system and improve symptoms of stress and anxiety.<\/p>\n\n\n\n<p>If you have a cold or feeling under the weather, you may be wondering if running with a cold is recommended and safe.<\/p>\n\n\n\n<p>You may even be tempted to run through a cold if you&rsquo;re training for a long distance event, or have a training goal in mind.<\/p>\n\n\n\n<p>It is generally accepted that moderate amounts of exercise improve your immune system functions, and hence reduce the risk of infection.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/B9780128145937000153?via%3Dihub\" target=\"_blank\" rel=\"noopener\">2019 study<\/a>, athletes that engage in regular, prolonged and intense training have a higher than normal incidence of minor infections, especially of the upper respiratory tract (e.g. the common cold).<\/p>\n\n\n\n<p>So what is the best way to manage a cold when you want to go for a run? When is it safe to start running again?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>What is a cold?<\/li><li>Symptoms of a cold<\/li><li>Is running with a cold good or bad?<\/li><li>Side effects of running with a cold<\/li><li>Exercise to do instead if you have a cold<\/li><li>When is it safe to start running again following a cold?<\/li><li>4 tips to treat a cold<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-427x1024.png\" alt=\"running with a cold\" class=\"wp-image-9633\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-427x1024.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-125x300.png 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-768x1843.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-400x960.png 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-450x1080.png 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-500x1200.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-150x360.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100.png 800w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20427%201024'%3E%3Crect%20width='427'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running with a cold\" class=\"wp-image-9633 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-427x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-427x1024.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-125x300.png.webp 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-768x1843.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-400x960.png.webp 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-450x1080.png.webp 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-500x1200.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100-150x360.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/running-with-a-cold-100.png.webp 800w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a cold?<\/strong><\/h2>\n\n\n\n<p>A common cold is a viral infection of your nose and throat (otherwise known as the upper respiratory tract).&nbsp;<\/p>\n\n\n\n<p>The common cold is usually harmless and you can expect to recover from one within 10 days.&nbsp;<\/p>\n\n\n\n<p>If your symptoms don&rsquo;t improve after 10-14 days, seek medical advice from your healthcare professional.&nbsp;<\/p>\n\n\n\n<p>Healthy adults can expect to have a cold 2 to 3 times a year.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">Overtraining syndrome: 11 signs of overtraining when running <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Symptoms of a cold<\/strong><\/h2>\n\n\n\n<p>If you have a cold, you may experience a wide range of symptoms.&nbsp;<\/p>\n\n\n\n<p>These symptoms include:<\/p>\n\n\n\n<ul><li>A runny nose<\/li><li>A sore throat<\/li><li>Coughing&nbsp;<\/li><li>Sneezing<\/li><li>Congestion<\/li><li>Pressure in your ears and face<\/li><li>Headache<\/li><li>Dizziness<\/li><li>Muscle aches and pains<\/li><li>Fatigue<\/li><li>A raised temperature<\/li><\/ul>\n\n\n\n<p>These symptoms can last anywhere between 7 to 12 days, and your symptoms can range from mild to severe depending on the severity of your cold.<\/p>\n\n\n\n<p>People who smoke tend to take longer to recover from a cold.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-683x1024.png\" alt=\"running with a cold\" class=\"wp-image-8951\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-683x1024.png.webp\" alt=\"running with a cold\" class=\"wp-image-8951 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is running with a cold good or bad?<\/strong><\/h2>\n\n\n\n<p>Running with a cold depends on the severity and location of your symptoms.&nbsp;<\/p>\n\n\n\n<p>The general rule of thumb is that if most of your symptoms are above your neck (e.g. runny nose, a sore throat), you should be fine to run.<\/p>\n\n\n\n<p>If your symptoms are mostly below your neck (e.g. chest congestion, muscle aches and pains), then it&rsquo;s advisable not to run.<\/p>\n\n\n\n<p>The key is to listen to your body and take it easy when you do run.<\/p>\n\n\n\n<p>If you&rsquo;re used to doing intense workouts and long runs, then now is the time to dial it back a little to allow your immune system to fight the cold.<\/p>\n\n\n\n<p>Consider decreasing the length and intensity of your run. Opt for light jogs and brisk walking instead of harder efforts.<\/p>\n\n\n\n<p><strong>When you can run<\/strong><\/p>\n\n\n\n<ul><li>Your cold is mild and you don&rsquo;t have many symptoms. Your symptoms are located above your neck.&nbsp;<\/li><\/ul>\n\n\n\n<p><strong>When it&rsquo;s best not to run<\/strong><\/p>\n\n\n\n<ul><li>Your symptoms are located below your neck.&nbsp;<\/li><li>Your symptoms are severe which may indicate a more serious sickness such as a fever (e.g. you are experiencing chest tightness and congestion, fatigue, muscle aches and pains or an upset stomach).&nbsp;<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/heavy-legs-when-running\/\" data-type=\"post\" data-id=\"4128\">Heavy legs when running: 8 common causes + 4 simple fixes<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Side effects of running with a cold<\/strong><\/h2>\n\n\n\n<p>Working out while sick has possible side effects and risks that you should be aware of.<\/p>\n\n\n\n<p>The side effects of running with a cold may include:<\/p>\n\n\n\n<ul><li>Worsening symptoms<\/li><li>Difficulty breathing<\/li><li>Dehydration<\/li><li>Dizziness<\/li><li>Fatigue<\/li><\/ul>\n\n\n\n<p>It&rsquo;s worth noting that you are more likely to experience these side effects if you don&rsquo;t alter the intensity of your workout.&nbsp;<\/p>\n\n\n\n<p>In addition, if you have a chronic condition like asthma, running may exacerbate your symptoms.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/successfully-running-with-a-chronic-illness\/\" data-type=\"post\" data-id=\"5301\">6 tips for successfully running with a chronic illness <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-683x1024.png\" alt=\"running with a cold\" class=\"wp-image-8952\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-683x1024.png.webp\" alt=\"running with a cold\" class=\"wp-image-8952 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Exercise to do instead if you have a cold<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;ve decided to skip your run for the time being, but think you&rsquo;re well enough to try different forms of exercise, then try one of the following:<\/p>\n\n\n\n<ul><li>Walking<\/li><li>Cycling<\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">Yoga<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a><\/li><\/ul>\n\n\n\n<p>The key is to find an exercise that you can do gently without putting too much stress on your body.&nbsp;<\/p>\n\n\n\n<p>In other words, avoid any activities that require high levels of exertion.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training for runners: Benefits + 9 reasons to do it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When is it safe to start running again following a cold?<\/strong><\/h2>\n\n\n\n<p>Cold symptoms typically start to improve after 7 to 12 days depending on the severity of your symptoms.<\/p>\n\n\n\n<p>As soon as you start to feel better, the temptation is to go straight back into your normal running routine.&nbsp;<\/p>\n\n\n\n<p>When in fact you&rsquo;ll need to resume your running routine gradually, progressing slowly at regular intervals.&nbsp;<\/p>\n\n\n\n<p>This is important so your body has enough time to recover after each workout as it will still be recovering following your cold.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">Knee pain after running: Causes + 10 prevention tips <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-683x1024.png\" alt=\"running with a cold\" class=\"wp-image-8953\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-683x1024.png.webp\" alt=\"running with a cold\" class=\"wp-image-8953 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/running-with-a-cold-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 tips to treat a cold<\/strong><\/h2>\n\n\n\n<p>Here are some tips for treating a cold:<\/p>\n\n\n\n<p><strong>#1 Stay hydrated<\/strong><\/p>\n\n\n\n<p>When you have a cold, it&rsquo;s important you <a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">stay hydrated<\/a> and drink plenty of fluids.&nbsp;<\/p>\n\n\n\n<p>Fluids like water, tea and juice are recommended. Warm drinks like tea are especially beneficial when you have a cold.&nbsp;<\/p>\n\n\n\n<p>Stay away from caffeine and alcohol during the recovery period as these can cause dehydration.<\/p>\n\n\n\n<p><strong>#2 Get plenty of sleep<\/strong><\/p>\n\n\n\n<p>When you&rsquo;re in the midst of a cold, it&rsquo;s important you get as much rest as possible to allow your body to recover.&nbsp;<\/p>\n\n\n\n<p>According to Whitney Heins, VDOT-02 certified running coach, athletes need more <a href=\"https:\/\/www.themotherrunners.com\/the-importance-of-sleep-for-running-injury-prevention\/\" target=\"_blank\" rel=\"noopener\">sleep<\/a> and by getting enough sleep runners will improve their training, motivation, mood and injury risk. <\/p>\n\n\n\n<p><strong>#3 Take cold medication<\/strong><\/p>\n\n\n\n<p>Cold medication can help to ease some symptoms of a cold like chest congestion, sore throat and headache.<\/p>\n\n\n\n<p>Speak to your doctor or pharmacist about the best treatments.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Gargle salt water<\/strong><\/p>\n\n\n\n<p>Salt water helps to flush away the mucus that lines the throat and helps to reduce inflammation.<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33046408\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> still supports salt water gargling, and it is seen as an effective approach for treating a common cold.<\/p>\n\n\n\n<p>Mix about &frac14; to &frac12; teaspoon of salt to every 8 ounces of water. It&rsquo;s best if the water is warm, as warm water helps to dissolve the salt in the water more easily.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise has many benefits and studies have shown that exercise like running can boost your immune system and improve symptoms of stress and anxiety. If you have a cold or feeling under the weather, you may be wondering if running with a cold is recommended and safe. You may even be tempted to run through &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123],"tags":[281],"mv":{"thumbnail_id":9304,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8948"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8948"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8948\/revisions"}],"predecessor-version":[{"id":9634,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8948\/revisions\/9634"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9304"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}