How to Outrun Winter Colds
Find out whether you should hit the roads or opt for the sofa when you have a cold
Posted: 5 January 2011
by Liz Plosser
Gesundheit! Now's the time when everyone seems to be coughing and sneezing. 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, says personal trainer Nick Anderson (runningwithus.com). 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," says 58-time marathoner Dr David Nieman, researcher at the Appalachian State University, US.
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," Anderson says.
Clean up
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," Nieman says.
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," says Dr Thomas Weidner, director of the Athletic Training Education Program at Ball State University in Indiana, US. In his studies, feeling under the weather didn't have an impact on running performance. Plus, a workout won't worsen your symptoms, Weidner says.
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.
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.
Back off
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," Nieman says.
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.
Discuss this article
Running with a mild cold is a good way to make a vile cold in my book. Don't think much of rushing back to running until feverish feelings are long gone either. Virus things are a little bit like scorpions: the sting is in the tail. Yes, so you miss a couple of sessions. So? I doubt there is any real substitute for figuring out how your body responds to colds and running, and stick to what works for you, whether or not it works for anyone else. Part of the real plus of running training is that you learn to make decisions based on your own assessment, and not merely following someone else's rules or instructions.
Posted: 07/01/2011 at 22:56
I have come down with a cold this week. I don't feel too bad, got a stuffy nose and sore throat. But after doing something slightly energetic like climbing the stairs I'm puffing. I do consider myself a fairly fit person normally. So this although I have not got a chest cold or a fever, would stop me from doing anything to taxing. As I would assume that with getting so tired after slight energy output, would mean that my body is busy elsewhere trying to back-up my immune system to shake the cold. so for me it would make sense to take it easy, stick to a nice walk, well dressed, IF you have the energy. http://sprigsnsprogs.wordpress.com
Posted: 20/02/2011 at 22:32
Thi s thread is for me ! I had a really heavy cold last week and rested. Lots of hot diluted juice to drink and rest. 3 easy miles this moirng while well wrapped up.
Posted: 21/02/2011 at 05:50
Hi all, I'm doing the London marathon in April and have got the most disgusting chesty cough.. last time i ran was Monday and frankly, because I have asthma, I am not running until I feel a little better.. considering antibiotics - I am stressed that I am beind on my training schedule.. does anyone have any advice as to how soon you can get back in to training? or maybe this coming weekend i could do a small 30 minutes jog to get back in to it? Need to get more long runs under my belt but soo frustrated right now!!! Any help much appreciated Charlotte
Posted: 23/02/2011 at 08:38
Hi all, I'm doing the London marathon in April and have got the most disgusting chesty cough.. last time i ran was Monday and frankly, because I have asthma, I am not running until I feel a little better.. considering antibiotics - I am stressed that I am beind on my training schedule.. does anyone have any advice as to how soon you can get back in to training? or maybe this coming weekend i could do a small 30 minutes jog to get back in to it? Need to get more long runs under my belt but soo frustrated right now!!! Any help much appreciated Charlotte
If it's on your chest, running is a big no-no. Besides, without wishing to be too complacent April is a long way away. Get yourself 100% (or at least 99% and definitely not coughing up any gunk) and try not to fret too much about catching up. Just get back on course when you can.
Posted: 07/12/2011 at 16:55
"Your nose is very stuffy and you're coughing so much that you haven't been able to get a good night's rest." ...so they suggest a 30 mins jog?? Sod that, Lemsip and daytime TV for me.
Posted: 07/12/2011 at 16:58
Rosie, I'm also missing a couple of weeks of training due to flu. I can only echo what Phil has said, rest and concentrate on getting better before you start running again. A week off now is better than three or four weeks off later because you've picked up a secondary infection. That being said, I have found that going for a run is one of the best things to clear all the gunk out during the final stages of a cold. Also, are you following the London Marathon training plan (from their website?) - I think that is much longer than the training plans available on Runners World, take a look at some of those if you are panicking about running out of time on the VLM one. I'm basing my training on the 16 week sub 4.30 RW plan, and I'm not officially due to start until end of Dec.
Posted: 07/12/2011 at 17:19
Heh, just realised that the above sensible advice is ironic considering my own panicked thread on the same topic last week. So I do understand how frustrating it is to miss training for illness, and the temptation to go back to it when you still aren't fully recovered. But you will miss more time by pushing yourself when you are sick, so try to think of the rest as a part of training. Hope you feel better soon 
Posted: 07/12/2011 at 17:22
4 weeks to Paris gone down with very chesty cold!!! Oh no...............Training was on target.Any experiences,words of wisdom? Should I try to run through it ? Many thanks J
Posted: 18/03/2012 at 11:55
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