Take Two Pills and Call Me in the Morning

Don't let this be you!  However, if you do get a cold (like I have right now), or the flu, you should be doing what this guy is doing.  Get rest, drink plenty of liquids, and take as much time as you need before you start running again.  I know many of you will be starting your 16 week training for Boston at the beginning of the year, so start thinking now about how to avoid colds and other similar illnesses during those early months of the year.  Here are a few the useful tips I've found.

1. Drink Plenty of Water: Drink a glass of water when you get up, continue to drink plenty of water during the day, and be especially vigilant about hydrating before, during, and after your runs.
2. Eat Balanced Meals:  After water, what you eat makes all the difference.  Eat plenty of fruits and vegetables, which contain antioxidants, which are important for your immune system.  Avoid saturated fats, as they decrease your immunity.
3. Wash Your Hands Early and Often: This is the most important thing you can do to prevent the spread of disease.
4. Get Plenty of Sleep: Sleep deprivation can make you more susceptible to colds and other illnesses. Getting proper sleep -- at least 7 to 8 hours per night -- will boost your immune system.  Sleep deprivation hiders performance, regardless of illness.
5. Follow the 10% Rule: Avoid increasing your intensity and weekly mileage too much at the same time. Increase one at a time and no more than 10% over the previous week.  Too much too soon is a receipe for disaster. 
6. Don't Forget to Taper:  Cut back your mileage in the final two to three weeks ahead of a big race, such as a marathon.  This will allow your immune system to recover from all the hard training you've been doing and make you less susceptible to a pre-race cold.
7. Run Outdoors: You're more likely to catch a cold if you stay in the gym all the time because that's where germs can thrive and spread. Germs can't spread as easily in the cold weather, so the more you can get outside during the winter, the better.  Of course, dress properly for running in cold weather to prevent other issues such as hypothermia and frostbite.
8. Avoid Germs at the Gym: Gyms are an ideal breeding ground for bacteria and viruses. But if you have to use the gym, especially if you plan to cross-train, make sure you wash your hands before and after workouts, wipe down all machines before and after use, and bring your own towel.
9. Don’t stop at the finish line: Many runners catch colds after the big race because their immune systems are busy repairing the damage rather than fighting off illnesses. So cold-prevention strategies are especially critical during the three to four days following your race.

Finally, it's important to note that while studies have shown that those who regularly exercise for 30 to 40 minutes a day have increased immune systems, once you get to 90 minutes or more you start getting diminishing returns.  So for those who are training for Boston, the 24 to 72 hour window following your long run is when you are most susceptible to illnesses.  This is the time period where you need to be the most vigilant.  According to an article in Runners World "one way to prevent this dip [in your immunity] is to drink carbohydrate-rich beverages before, during, and after your run."

So, be smart, be vigilant, be healthy!  Happy running!!