Before we jump into how to maintain fitness and train through an upper respiratory infection (URI or “cold”) lets take a look at a few other conditions that can masquerade as a “cold.”

“Mono”
Back in high school you probably heard of the “kissing disease,” Infectious Mononucleosis. While the Epstein Barr virus that causes “mono” is in fact spread by kissing, it can also be transmitted by any method of sharing saliva. So, don’t share water bottles.

Like the common cold, “mono” causes a sore throat and fatigue. However, unlike a cold, “mono” brings fever, swollen neck glands, and possibly spleen swelling. Since a swollen spleen may rupture (and it does in about 2 in 1,000 “mono” patients), workouts should be curtailed for about 3 weeks.

There is no cure for “mono.” Antibiotics will not help and may even make things worse. A Sports Medicine provider will probably recommend symptomatic treatments to help with the fever and sore throat. Adequate rest is very important.

“The Flu”
By now you should have had your influenza vaccination. If not, stop what you’re doing, and go to your doctor’s office for a shot. Influenza, “the flu,” is a common viral infection. The vaccination (ie.- “flu shot”) is 90% effective at preventing infection. Since the vaccine is made of killed virus, the chance of having an adverse reaction to the injection is even less than the possibility of dying from the flu without the shot. In summer, 2007, the CDC reiterated a previous recommendation that “all persons, including school-aged children, who want to reduce the risk of becoming ill with influenza or of transmitting influenza to others, should be vaccinated.”

“The flu” may act like a bad cold, causing fatigue and congestion. But the hallmarks of “the flu” are fever, severe body aches, and dry cough. You feel like you did the day after your personal best running race….without the euphoria. It is contagious- flu symptoms show up about 2 days after an exposure. The infected person is contagious to someone else from 1 day before becoming sick and for the first 6 days of illness. With enough rest, symptoms last about 7 days. Getting to a healthcare provider within 2 days of starting symptoms is critical if one is interested in getting a prescription for an anti-viral medication. When taken with in the first 2 days, these medications help speed recovery.

“A Cold”
This brings us to the common cold, upper respiratory infection, URI, or simply the crud. We all know what a URI feels like. But, what should it not feel like? Fever, difficulty breathing, and vomiting, are not part of a cold. In general, “cold” symptoms are from the neck up: headache, sore throat, and runny nose. The rule of thumb is this: If your symptoms are from the neck up, it’s OK to train if you feel like it. Some over the counter (OTC) medications might help.

OTC decongestants help “dry up” a runny nose. Decongestants also dry up your mouth, making you feel thirsty. Stay away from them before a sanctioned race. All decongestants are banned by the NCAA, USOC, and most sanctioning bodies.

An expectorant, like guaifenecin, is a medicine that “thins” secretions, making it easier to get the bad stuff out. Expectorants are legal in competition. If you try an OTC or prescription form, be sure to get plenty of fluids; don’t get to the point where you feel thirsty.

While your waiting the 5-10 days for the cold to go away, do a few more weight training workouts instead of cardio workouts. That way you can keep your strength up, and eliminate the congestion/ dehydration problem. Plenty of vitamin C (some chewable brands taste good) may help speed recovery and prevent relapse. Try to get at least 1500 mg/ day. Other alternative remedies like zinc and echinacea are also available. They won’t hurt, but well designed studies have not shown them to be very effective.

As for prevention, frequent hand washing is the way to go. The little rhinovirus doesn’t stand a chance against suds and water.

Keep training. Take a few days of rest when needed. Enjoy!

The acclimated athlete
1. Sweats earlier.
You step outside and are immediately drenched. Remember sweat evaporation the best way to cool off.
2. Has dilute sweat and urine.
Salts, or electrolytes, get sequestered in the blood vessels, rather than lost in the sweat and urine. Since fluid always wants to follow salts, there is then more fluid in the blood vessels.
3. Has a higher volume of blood.
This happens 2 ways. First is the above-mentioned increase in fluid in the blood vessels. Secondly, training causes increased production of erythropoetin, which causes increase production of red blood cells (RBCs). RBCs are the champions that actually get oxygen to the working muscles.
4. Has more skin blood flow.
More blood volume and bigger veins means more blood to the skin. At the skin, the blood gets cooled by sweat evaporation.
5. Has lower core temperature.
The blood that gets cooled at the skin then goes to and cools the torso.
6. Has a higher maximal oxygen intake (VO2 max).
More blood volume means more oxygen delivered to and used by working muscles. Result is: you go faster.

Give your body adequate time to get used to the heat. Do not tough it out all at once. Recognizing the symptoms of heat illness early on can prevent more serious conditions.

Type of
Heat Illness Symptoms Treatment
Heat Cramps Painful muscle spasms in legs or belly. Slow down, stretch. Replace fluid and electrolytes with sports drink.
Heat Exhaustion Like the flu: fatigue, nausea, headache, vomiting, chills. Rest in cool shade. Elevate legs. Drink small amounts often.
Heat Stroke Confusion, incoordination, seizures, coma. Call 911. This is a medical emergency. While awaiting help: remove extra clothes; immerse in ice water, or pack body with ice packs.