How To Return To Training After COVID

Recovering from COVID-19 takes time, and returning to training too soon can lead to setbacks. Follow a gradual, cautious approach to protect your health and long-term fitness.

Before You Restart Training

Only consider training again if:

• All symptoms have fully resolved (no fever, fatigue, or breathing issues)

• Your resting heart rate is back to normal

• You’ve had medical clearance if symptoms were severe or long-lasting

If everyday activities still feel tiring, delay training.

How to Ease Back Into Training

Start slowly and build gradually:

• Week 1: Very short, easy sessions

  • Walking, easy cycling, or gentle swimming

• Weeks 2–3:

  • Increase duration slightly

  • Keep intensity low (Zone 1–2 only)

• Week 4+:

  • Carefully reintroduce moderate efforts only if symptom-free

Always progress based on how you feel — not a fixed timeline.

Listen to Your Body

• Stop training immediately if symptoms return

• Avoid high-intensity workouts until you’re fully recovered

• Monitor fatigue, breathing, and heart rate closely

When in doubt, rest.

Prioritize Recovery

• Focus on hydration and good nutrition

• Get plenty of sleep

• Manage life stress

• Be patient — rushing back often delays recovery

Why Returning Too Soon Is Risky

Training too early after COVID-19 can cause:

• Increased fatigue & poor performance

• Higher risk of Long COVID (fatigue, brain fog, breathlessness)

• Heart complications (e.g. myocarditis)

• Weakened immunity and higher illness risk

• Longer overall recovery time

Key Takeaway

Take COVID-19 seriously and don’t rush your return. Consistent, low-intensity training done patiently is far better than pushing too hard and ending up sidelined again. If you’re unsure, always consult a healthcare professional before resuming structured training.

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

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