Does running with a cold hurt us? Does a runny nose have to be a reason to give up running training in winter? Not until more serious symptoms such as cough, fever or sore throat develop. Runner Jarek Rupiewicz tells of a runny nose forcing him to stay at home.

How to run with a runny nose?

If you have a runny nose, wait one day with training to check if the infection is developing dynamically, or if it is just a runny nose and a slight indisposition. Immediately treat yourself to natural remedies against colds and runny nose - garlic, ginger, elderberry juice. Use a moisturizing nasal spray based on a sea s alt solution, preferably one that contains essential oils to improve breathing.

You should definitely avoid preparations containing substances that constrict blood vessels (vasoconstrictors) - they will dry the mucosa, and with long-term use, they will permanently damage it. Do not overexert yourself, put on light training, keep in shape instead of achieving your best. Dress warmly, take special care of the bay area, let a warm, breathable hat be your must-have during the winter running season.

Exercising light and not too long can even help you recover, as it will improve your mood by providing endorphins. However, watch your performance and well-being. If you feel weak in the middle of your workout, stop your run and walk briskly home to avoid cooling down your body.

Is a runny nose a cold, and a cold is the flu?

A runny nose is rhinitis, manifested by the presence of an increased amount of discharge, often watery at first, then thick. Viral infections are the cause of these symptoms in nearly 98% of cases. Symptoms showing inflammation of the nasal cavity and sinuses for less than 10 days are referred to as a cold. In most patients, symptoms resolve within 7-10 days, if symptoms persist, deteriorate, or develop new symptoms, see a doctor immediately.

In addition to flu viruses, there are many other viruses in our environment that cause infections, most infections have nothing to do with flu, which begins and runs rapidly. It is usually accompanied by a high fever, headaches and muscle aches, while a runny nose does not always occur.

When are you sure not to run with a cold?

Do not run, or rather run to the doctor, whenever the disease begins suddenly with very intense symptoms and high temperature. If, after a few days of runny nose, new symptoms appear - cough, sore throat, problems with the digestive system, muscle aches - also instead of running shoes, put on soft slippers and go to the bed.

If the treatment has already started and you are taking antibiotics, also do not take up running challenges, give your body time to regenerate. A fever is also an iron contraindication, because in itself it puts a heavy strain on the heart, and adding to this training means asking for trouble. Follow the rule of "symptoms above the neck", i.e. the runny nose itself is not a contraindication to outdoor training, but the cough is.

We talk about winter training with Jarek Rupiewicz, a runner, traveler, author of the RunJaroRun.com blog.

Do you plan your training differently in winter?

Jarek Rupiewicz: Winter for most runners in our latitude is a period of rest and regeneration after the passing season.

Short days, rainfall and freezing temperatures do not encourage outdoor training. Until the end of December, I try to give my legs and head a rest from intense jogging. I spend more time then on the swimming pool and the gym. At the beginning of the year, training begins to slowly gain pace. To properly prepare for spring starts, you need to implement the new plan despite the winter outside the window. Running in the snow perfectly improves stabilization and running strength, which will certainly pay off in the first races, and you need to work out to get in shape.

What is the temperature outside the window that makes you quit running?

J.R .: As runners say: you can train in all conditions, you just need to dress appropriately. My personal record is running at -25 degrees. Of course, it was not a marathon, but only a very light 30-minute workout. Running in these conditions can be dangerous, so be moderate. In my opinion, temperatures down to -10 degrees should not be an obstacle, and training in snow and frost is an interesting experience.

How do you dress when it's really cold?

J.R .: There is one rule - I wear "onion". The colder it is, the more layers. In winter, contrary to appearances, it is also very easy to overheat, so after going out into the air it should be cool for us. Only after 5-10 minutes of running should we warm up enough for the training to be comfortable. Cap, gloves as wella scarf / chimney is my obligatory equipment. The feet are in motion all the time so it is the warmest in them. I plan my trainings in such a way as to finish the run as close to home as possible - there is nothing worse than cooling down in the cold, a hot body - a brick cold.

How does a cold / cold affect your training?

J.R .: When I do not feel any major discomfort, a runny nose is not an obstacle to training. Sometimes I will turn my going to the forest into a running track. I remember to cover my throat and face properly (balaclava / chimney), because it is very easy to go from runny nose to sinusitis. I also reduce the intensity of training. Instead of strides and tempos, rather slow and long runs. When the first signs of a cold appear, I reach for proven, natural remedies - hot tea with lemon and raspberries, I eat a lot of garlic and ginger. For rhinitis, I use a spray with essential oils that does not have vasoconstrictors.

What are your ways to survive the winter in great shape?

J.R .: I try to prevent a cold and harden my body earlier. Even autumn running increases immunity and gently gets you used to winter conditions. When the frosty days come, I remember to get enough sleep, provide vitamins, dress appropriately and go out for light workouts. I also have my goal - the Paris Spring Marathon. The vision of running around the capital of art and love means that winter is not terrible for me and it will quickly pass during the preparations.

Source: KREWEL press release

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Running