Should You Swim, Bike, Run with a Winter Cold?

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It’s the time of year for coughs, colds and sniffles. Should you train through it, or rest up?

Having a cold is so annoying: you’re not ill enough to want a day off training, but you’re certainly not feeling your best.

Remember that triathletes and endurance athletes are no less prone to coughs and colds than sedentary people. Yes, we’re probably healthier on the whole, but long training hours can actually suppress immune function, leaving us open to getting ill at any time of year. I always advise clients to use common sense and instinct when deciding whether or not to train. But if you’re someone who is likely to push through even when you should rest, here’s a useful check-list.

Should You Train Through Winter Illness?

It’s OK To Train If You Have:

  • A runny nose
  • Congestion in your nose
  • Sneezing
  • A sore throat or tickle cough

It’s Best To Rest If You Have:

  • Upset stomach or sickness
  • Congestion in your chest
  • A chesty or hacking cough
  • A high temperature
  • A fever
  • Exhaustion
  • Achy or sore muscles

What To Do When You Feel A Cold Coming On

Eat:

  • Look at your nutrition: plenty of vegetables including leafy greens, enough carbohydrate (from healthy, natural sources), enough fats including essential fatty acids, and plenty of protein.
  • This is not a time to cut calories or go on a severe diet.
  • Consider supplementing with a quality vitamin D supplement.

Protect: 

  • Do what you can to avoid contact with other ill people. Wash your hands often and consider using a hand sanitiser.
  • Always wash your hands when you’ve been in public toilets and on public transport, etc.
  • Avoid touching your eyes, mouth and nose with your hands.
  • Don’t share drinks bottles or cups with others (especially kids and people with colds!)

Recover:

  • Get enough sleep, it’s one of the most powerful ways to stay healthy. Nap during the day if necessary (and possible). Go to bed earlier.
  • Pay more attention to recovery between training sessions, and consider cutting back on all but your key sessions. This will minimise the immune system suppression which comes from training volume
  • Stay as warm and dry as possible when training, and get into dry clothes quickly if you get caught in bad weather
  • Try a hot Epsom salt bath before bed, it will help clear sinuses, warm you up when you feel chilled, and will send you in to a deep restorative sleep. Plus, it just feels lovely!

Be sensible, stay healthy, and don’t miss out on any training days in January!