Now’s the time when everyone seems to be coughing and sneezing. I thought I’d managed to avoid it, but it seems I’ve avoided the Weegie bugs and caught the Wick ones from my niece or nephews. I’m at work, surrounded by tissues and cold and flu remedies… with my nose and eyes streaming… great fun.
The common cold strikes most adults two to four times a year, each bout lasting between five and 14 days. But can you run with a scratchy throat and runny nose? Here’s a guide to help you prevent, survive and recover from your next cold.
You’re not sick yet…but everyone around you is
Get eight hours of sleep
Growth hormones that boost immunity are released during sleep. Scientists monitored people’s sleeping habits for two weeks, then exposed them to a cold virus. Those who clocked less than seven hours were three times more likely to get sick than those who slept for at least eight hours.
Drink on the run
That healthy boost from exercise drops when you run for longer than 90 minutes at a time because of a surge in the stress hormones cortisol and adrenaline. Sip a sports drink during high-intensity workouts. The sugar helps maintain blood glucose, lowering stress hormone response and preventing immune system damage.
Keep to yourself
Cold sufferers can spread germs before they know they’re sick. Limit germ exposure (more waving, less handshaking) and, if weather allows, exercise outside instead of indoors. At a gym, you could breathe in air that has viruses in it, and touch machines that infected people may have used.
Wash your hands for at least 20 seconds with soap and warm water throughout the day, and don’t put your hands on your face. This helps keep the virulent germs away from your eyes, nose and mouth, where they can quickly infect you.
You wake up with symptoms…a sniffle or a scratchy throat means a cold is imminent.
Don’t skip your run
Exercise temporarily reduces congestion symptoms. Feeling under the weather doesn’t have to have an impact on running performance. After a run your body produces adrenaline which helps combat your cold. Plus, a workout won’t worsen your symptoms. Just make sure you take it easy and don’t over do it – even go for a walk instead of a run if you don’t feel up to the run.
Tend to your nose
It’s annoying to exercise with a nose that’s running as fast as your feet. Using a nasal wash (available from pharmacies) before a run can provide relief from congestion, as can over-the-counter nasal sprays and oral decongestants. I always take cold and flu medication which contains: paracetamol, caffeine & phenylephrine hydrochloride. The only thing is that the decongestant (ph hydrochloride) usually dries you up so you need to make sure you hydrate well when you take it.
You have a full-blown cold: Your nose is very stuffy and you’re coughing so much that you haven’t been able to get a good night’s rest.
Swap all tough workouts for moderate activity, like a 30-minute slow jog. You may want to exercise inside; cold air can irritate a sensitive throat and nose. And if you have a fever or symptoms below the neck (gastrointestinal problems, body aches or joint soreness), don’t work out. Running with a fever can make the illness worse and there’s a risk of passing the virus to the heart.
Sip hot liquids
A study found that people who drank hot beverages rated cold symptoms as less severe than those who had room-temperature drinks. Because tests showed nasal air flow did not improve in the hot liquid group, experts suspect the relief came from the psychologically soothing effects of a warm drink.
Here’s what I usually go by:
You can still train if it’s only above your shoulders (ie: head cold: sore throat, runny nose), but take it easy and don’t push it. But if it’s below your neck (ie chest cold: cough, nausea, fever),then you shouldn’t train or exercise
We’ll see what happens with my cold – I might run tonight, or I might miss it in favour of sleep. I might need to consider this weekends long run plans, but we’ll see. Hopefully it won’t last that long.