How To Return To Training After COVID

How to Return to Training After COVID-19

Recovering from COVID-19 can take time, and jumping back into training too soon may lead to setbacks. Here’s a structured approach to safely returning to endurance training after illness.

1. Prioritize Full Recovery

Before resuming training, ensure:

Symptoms have fully resolved (no fever, fatigue, or breathing difficulties).
You have medical clearance if symptoms were severe or prolonged.
Resting heart rate has returned to normal.

2. Monitor Your Body

Pay attention to fatigue levels and any lingering symptoms.
If you feel overly tired after daily activities, delay training.
Track heart rate to identify any irregularities or excessive increases.

3. Gradual Return to Training

Week 1: Start with short, easy sessions (low-intensity walking, cycling, or swimming).
Week 2-3: Increase duration slightly but keep intensity low (Zone 1-2 effort).
Week 4+: If symptoms remain absent, carefully reintroduce moderate efforts.

4. Listen to Your Body

If symptoms return, stop training and rest.
Avoid high-intensity efforts until fully recovered.
Increase training load based on how you feel, not a strict timeline.

5. Prioritize Recovery & Health

Stay hydrated and focus on good nutrition.
Ensure adequate sleep and stress management.
Be patient—rushing back can prolong recovery.

If you have any doubts, please consult a healthcare professional before resuming structured training.

Risks of Returning to Training Too Soon After COVID-19

Jumping back into training too quickly after COVID-19 can lead to setbacks, prolonged recovery, or even serious health risks. Here’s what might happen:

1. Increased Fatigue & Poor Performance

Your body is still recovering, and premature training can worsen fatigue.
Performance may suffer due to lingering inflammation and reduced lung function.

2. Higher Risk of Long COVID

Overexertion too soon may trigger lingering symptoms like fatigue, brain fog, and breathlessness.
Long COVID can take months to resolve and significantly impact training consistency.

3. Heart Complications (Myocarditis Risk)

COVID-19 can cause inflammation of the heart (myocarditis), which is dangerous if stressed too soon.
Symptoms include chest pain, irregular heartbeats, and dizziness.
Ignoring these warning signs could lead to long-term cardiac issues.

4. Weakened Immune System

Intense exercise suppresses immunity temporarily.
Returning too soon can make you vulnerable to reinfection or other illnesses.

5. Prolonged Recovery & Setbacks

Pushing too hard can lead to a cycle of fatigue, poor training quality, and illness relapse.
A gradual return is more effective than stopping and starting repeatedly.

Final Note

Don't be tempted to overdo it. Listen to your body and respect the virus by not rushing back too fast. It's better to train consistently at a lower intensity now rather than push too hard, too soon, which will result in more time on the sidelines due to illness.

Please also check out Phil's blog: Should I Train While Sick?

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