In the winter season we all inevitably succumb to at least a sniffle if not full blown flu so how do you decide exactly when you should take a sick day from training? Despite the health benefits of regular training, one of the associated problems that can be caused by over doing it is fatigue, this combined with cold weather can lead a supressed immune system making it much easier to contract cold and flu viruses.
We know that regular jogging can have positive effect on health and strengthens the immune system, it’s thought that by raising the body temperature through running this actually helps fight bacteria growth in the body. Regular jogging also helps prevent the release of stress hormones which naturally suppress the immune system. In addition to this physical activity helps to circulate white blood cells around the body quicker which improves the efficacy of the immune system.
Distance runners often suffer the worst of these effects due to the extensive number of hours spent training in all weather. These extended training sessions cause a release of catecholamines, glucocorticoids and the stress hormone cortisol which actually work to suppress the immune system making distance runners more susceptible to catching cold and flu.
The best way to deal with colds as a runner is the same as for everyone, prevention is the best medicine, avoid people with colds if possible, wash your hands regularly, take vitamin C and don’t ware yourself down during the winter months.
Despite this many of us will fall ill but should we attempt to run, well it’s important to remember the body needs lots of rest and fluids when under attack from viruses. If you attempt to run with a cold at the very least your risking extending the period of your illness and may cause yourself significant setbacks in training. At the worst you may seriously compromise your health and may put excessive strain on your cardiovascular system.