This Simple Test Helped Me Return to Running After a Severe Cold.
Runner's World
February 24, 2026
AI-Generated Deep Dive Summary
Returning to running after a severe cold doesn’t have to be a daunting task. According to sports medicine expert Jeremy Roberts, MD, most people can safely resume running with mild or moderate cold symptoms, such as congestion, runny nose, or sore throat, provided they pass the “neck check.” This simple test involves checking whether your symptoms are above the neck (e.g., sneezing, sinus pressure) rather than below (e.g., severe cough, chest pain). If you meet this criterion, running is generally safe and may even help you feel refreshed by getting fresh air and movement.
However, it’s important to approach returning to running with caution. While mild symptoms won’t necessarily hinder your performance, they can make it feel more challenging due to factors like a stuffy nose or reduced energy levels. Roberts emphasizes that pushing through severe symptoms, such as a fever, extreme fatigue, or difficulty breathing, should be avoided to prevent complications like heat exhaustion or injury. Instead, consider using the run/walk method during recovery to ease back into training without overexertion.
For those unsure about their readiness to return to running, consulting a healthcare professional is always a wise decision. This approach ensures you’re prioritizing your health while maintaining progress in your fitness journey. Whether you’re dealing with a cold or another minor illness, understanding when and how to resume running can help you stay on track without risking setbacks.
This advice matters to fitness enthusiasts because it balances the desire to maintain training consistency with the need for health preservation. By learning how to navigate recovery safely, runners can avoid unnecessary risks while still achieving their goals.
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Originally published on Runner's World on 2/24/2026