RUNNING: Flu bug could deter running regimen

Is it me, or does it seem that every other person you've come in contact with for the last month or so appears to be either coughing up a lung, blowing their nose like a foghorn or running to the bathroom with lightning speed? The flu bug has hit our area like a sledge hammer and the Hudson Valley has definitely become "Germ Central".

According to the Weather Channel's web site, New York is one of the states currently carrying a "widespread" warning for the outbreak of influenza.

So, for those on the roads and trails trying to stick to a training regimen, the two main concerns become how to avoid catching the flu and if we are struck by it, what can we do to get rid of it quickly.

While researchers have demonstrated over the years that people who exercise regularly are less likely to be prone to upper respiratory illnesses (mainly because of the increase in the number of immune cells in the bloodstream that fight infection), those pushing past 90 minutes actually increased the likelihood of catching a bug.

This has a lot to do with the abundance of stress hormones and the hibernation of those virus-fighting immune cells that occurs when the body is pushed beyond its limits.

What all of that means is that winter might be the best time to back off a little, either by decreasing the mileage on your long runs or adding some walk or jog time during longer runs.

The best way to prevent colds or flu (other than living in a bubble and avoiding all other human contact) is some age-old advice from two reliable sources, dear ole Mom and the Center for Disease Control--wash your hands with warm water.

In fact, being downright obsessive about hand washing for at least 30 seconds, with soap, is recommended.

Making sure you eat right, with plenty of Vitamin C included, along with getting a good night's sleep also helps to keep up your defenses and ward off germs.

I like to increase my consumption of sports drinks this time of year to keep my carb load intact and replace the electrolytes lost during a good workout.

Getting a flu shot from your family doctor or clinic is another good way to keep yourself healthy each winter, though I know many people who come down with the flu after receiving their vaccination.

Another good suggestion is trying to stay close to home for any winter races since long trips can zap your immune system with poor sleep habits, eating at unknown restaurants and being exposed to germs at hotels.

If all of these precautions fail and you do end up with a cold or the flu, there are some things you can do to reduce the effects and return to your regular running schedule.

I've always been a fan of Dr. Randy Eisner's "neck check" as the guide to decided when to return to the roads. Eisner suggests that if your symptoms are above the neck (headache, sore throat, runny or congested nose), you can probably keep on running as long as you slow your pace or cut mileage.

If symptoms prevail below the neck (chest congestion, wheezing, diarrhea), take a few days off and check with your physician if symptoms worsen before hitting the road.

Unless you're trying to keep a running streak intact, don't be afraid to take some time off, then ease back slowly before getting back to that pre-viral mileage.

An enjoyable and healthy winter can lead to a successful and satisfying spring.
