Daily Tip #12: Dealing with Illness

You’ve been exercising, eating right, and sleeping soundly. All healthy practices, right? But, oh no, what’s that tickle in the back of your throat? Despite the cardiovascular benefits, increased strength, and overall good feeling that come with running, strenuous exercise taxes your body and can lower your immunity. Especially at this time of year, when schoolchildren bring home the bug of the day and most people spend more time indoors, your chances of catching a cold or flu rise.

You can lower your risk of becoming ill in these last crucial weeks, says Mindy Solkin, head coach and owner of The Running Center. Try to avoid air travel, she says, don’t use or touch other people’s phones and computer keyboards, eat healthfully, and put a moratorium on drinking and partying. “For these weeks, live like a marathon monk,” Solkin says. “It’s too many miles, training, and investment to blow it.”

Take time off to heal. If you do get sick, keep in mind this advice from running coach Mike Keohane: “Dealing with illness is like dealing with an injury,” he says. “Take care of it as soon as possible.” Keohane’s prescription: Rest. “If you feel a cold coming on, cut out extra activities, go home, and get some rest—it should blow over,” he says.

If, despite all precautions, you do come down with a cold, there are a few things you can do to feel better until you’re 100% recovered:

• Treat your symptoms. Most colds clear up in seven to 10 days. Meanwhile, you can treat symptoms to some degree. Decongestants can open stuffed nasal passages by drying up your running nose and analgesics offer relief from general body aches. Don’t dismiss the power of chicken soup and other tonics, full of garlic, onions, and other healthful ingredients.
• Push the fluids. Drink plenty of water, diluted juice, or non-caffeinated hot drinks to prevent dehydration and to help you expel secretions and speed up the healing process. Hot beverages, such as herbal teas and broths, can be soothing to a scratchy throat or congested sinuses. You may want to avoid coffee and regular tea because caffeine is a stimulant, and at this point you need all the rest you can get.
• Steam healing. At this time of year, radiators start clanking and hot air registers deliver baking air, creating a dry environment that can be especially uncomfortable when your health is compromised. To put some moisture back in the air, run a quality humidifier at home. Or assemble a modified home spa: pour boiling water into a large bowl, add a few drops of eucalyptus oil (known for its antibacterial properties), lean over the bowl with a towel draped over your head, and breathe deeply.

How sick is too sick? A short run should be OK if your symptoms are only from the neck up—runny nose, water eyes, or a mild sore throat. Do not run, however, if you have a deep cough or general body aches. Never run with a fever; heart inflammation could result.

It may be discouraging to get sick this close to the race date, but keep in mind that the bulk of your training is over, and you might even benefit from the extra rest.