Are you running slow after a COVID-19 booster vaccine? Here’s how to plan and recover from it

A COVID-19 booster dose may be very taxing on the body and its symptoms and side effects may last for days. Here's how to recover from it smoothly and get back to usual fitness levels.

It is no secret that runners expect more out of their bodies than the rest of the general population. However, the COVID-19 vaccine and its booster doses have inevitably taken a toll on runners and their pace, timings, preparation and exhaustion levels.

As more and more people continue to take the COVID-19 vaccine and its booster doses and suffer from various temporary symptoms of fatigue and exhaustion, it is important to understand that the body finds it difficult to function at an optimum level. While side effects vary greatly from individual to individual, it is important to notice one’s own symptoms, get in touch with a healthcare expert and reduce training intensity and frequency for a few days.

Chills, fever, soreness, headache, extreme fatigue, body aches, chest tightness, high heart rate and shortness of breath have been described as some of the commonly reported symptoms and side effects.

“Not going to lie, it was tough for all of us,” said Olympian and Commonwealth Games gold medallist Aisha Praught Leer. While she got her Moderna dose in the morning and immediately went on an easy run and spent the remainder of the day relaxing and eating well, she began to feel chills and flu-like symptoms in the night while being restless and also having a sore arm and back.

The pain and symptoms subsided after nearly 20 hours. “But it was all temporary and worth it to do our part,” Praught Leer said.

How to adjust training intensity after getting the COVID-19 booster dose

Runners need to be more flexible and open minded with their approach after getting the COVID booster dose because their body will not be able to cope with the sudden change and still function at the highest levels of fitness.

Plan a reaction ahead of the vaccination

The general norm is that runners will require at least five to seven days to get back to their usual levels after taking a COVID booster dose. Vaccination and subsquent trainings and recovery periods should be planned accordingly so that the body gets enough rest to recover from the side effects. 2008 Olympian and Atlanta Track Club coach Amy Yoder Begley started planning for her athletes’ vaccinations as soon as they became eligible to receive them. She spoke with older athletes and healthcare workers she coaches to set her expectations. A similar approach can function well for most runners.

Hydration and eating well are extremely important

Being extra kind to the body before and just after vaccination may not be enough to get rid of the side effects completely, but it will ensure a smoother and quicker recovery. Hydrating well the day before taking the shot, avoiding alcohol for 1-2 days and eating well will help runners in pounding the anti-inflammatories.

The need for rest is paramount

This advice makes plenty of sense. Whenever we push our bodies through taxing activities - whether it be rigorous and high-intensity training or a powerful vaccine - it is even more important to keep in mind that the body needs suitable and uninterrupted rest to recover from the stress. Several running coaches have recommended complete rest for two days after taking the vaccine no matter how the body feels.