Exercising with a Cold Virus: Is It Safe? Dr. Juliet McGrattan Explains

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Exercising with a Cold Virus: Is It Safe? Dr. Juliet McGrattan Explains

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Should you work out when you’re sick — or should you rest? In this evidence-based and reassuring episode of the Active Health podcast, Dr. Juliet McGrattan breaks down everything you need to know about exercising with a cold virus. Whether you’re a regular runner, a gym-goer, or someone who simply wants to stay active while recovering, this episode gives you clear, science-backed guidance to help you make the right decisions for your body. Dr. McGrattan explains the difference between mild cold symptoms and red-flag signs that mean you should not exercise. She discusses the “above-the-neck rule,” immune system responses, how cold viruses affect performance, and why rest can sometimes be the best form of training. You’ll learn how to adjust your workout intensity, when it’s safe to return to running after illness, and how to support recovery through hydration, sleep, and smart pacing. Perfect for runners, exercisers, fitness enthusiasts, and anyone navigating training while unwell, this episode helps you avoid setbacks and return to activity safely. If you’ve ever wondered, “Can I run with a cold?” “Will exercise make my symptoms worse?” or “How long should I wait before training again?” — this episode has the answers.

Keywords: exercising with a cold, run with a cold, workout when sick, exercise and immune system, exercising with a virus, return to exercise after illness, Dr. Juliet McGrattan, Active Health podcast, running health, fitness and colds, recovery from cold virus, respiratory illness and exercise.

Host: Dr. Juliet McGrattan

Active Health is part of the Women Unscripted network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1700 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.

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