Posted: March 10, 2005

Science of Sport: "Ask Owen" Weekly Feature

Ask Owen Q and A Index

Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to: Ask Owen.

Each week, Owen will pick the most interesting question(s) and publish his answer(s) on the Runner's Web.

Question::

Hi;

Question: Help! I have a wicked head cold and have read conflicting things about how to get through it while training. One thought - cut back on the intensity of your runs/swims/bikes and GET HEALTHY..it is okay to cut back - you'll only make it worse and nastier by trying to train tough through it....other thought - okay to cut back alittle bit but hang in there with your training -don't be a wimp....

I have been working so hard all winter and don't want to lose what I have worked so hard to achieve! Any insights you have are greatly appreciated!

Lisa (LR)

Answer:

Hi Lisa,

In a situation like this, you can use the "above-the-neck rule" to decide what to do. Specifically, if your symptoms are primarily above the neck (headache, stuffiness, sniffles, raspy throat, etc.) and your fever is mild or non-existent, it is usually safe to train in a moderate way. If there is chest involvement (coughing, production of phlegm from the airways, chest discomfort, etc.), it is usually best to avoid training, especially if an elevated body temperature is present.

When the symptoms are above the neck, I do not recommend carrying out extremely strenuous workouts, however, as there is some evidence that rigorous exertion can increase the risk that a viral infection will worsen.

Whenever you come down with a cold, don't worry about losing hard-earned fitness; the detraining process is gradual enough so that very little performance capacity will be lost over the duration of a typical, one-week cold. In addition, if you can manage to carry out just one or two reasonable workouts while you are suffering from your cold, you will probably completely prevent any fitness downturns. For some runners, too, having a cold provides an opportunity for a much-needed break from hard training - and performance may actually be improved after the illness subsides. In other words, viral infections sometimes force runners to enter an unexpected, "tapering" phase of training which boosts muscular recovery and actually enhances fitness.

Very kindest regards,

Owen Anderson, Ph. D.

www.RRNews.com

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off (http://www.rrnews.com) and Great Workouts for Popular Races (http://www.runningresearchnews.com). An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.