I have a mostly sedentary life style. I went for a run and it was slightly cold outside, and now my throat is feeling dry and slightly sore. How can I avoid getting sick if I want to keep running

To reduce throat dryness and avoid adding stress while continuing to run, favor nasal breathing when you can, rehydrate and warm up afterward, and scale back or rest if you feel unwell.

• Drink a warm fluid after your run to rehydrate and help warm your airways; a hot shower can also help after breathing cold, dry air. 1 2
• Breathe through your nose when possible. During outdoor exercise, nasal breathing may reduce reliance on mouth breathing; if your air passages feel dry, a hot shower, steam, or a humidifier can help rehydrate them. 3 4
• If you feel unwell, don’t push through. Rest or choose only gentle movement rather than strenuous exercise while run down or sick. 5 6
• Sauna: Regular sauna use may increase some immune-system activity, but skip very hot sauna sessions when you’re already feeling sick or significantly run down. 7