Common cold infections are so widespread in North America that there can be very few humans who escape this infection each year and most will even suffer multiple bugs. This very general cold is a frequent and expensive disease - leading to some fifteen million days taken off work annually in the United States. Of course our concern here is not for a couple of lost work days, but rather for the loss of what may seem like some valuable training days!

The good news for recreationally active athletes is that their incidences of cold and flu are lower than that of the general population. In contrast, the harder training athlete, who may train long hours and until their total point of exertion, is at a greater risk of contracting a winter illness compared with the general population. Their immune systems are often times at a greater danger because of the constant demands that excessive exercising puts on the body. However if your symptoms seem to be fading rapidly and you are feeling rather well, some short and easy training (all at a low heart rate, for thirty minutes or less) is possible and could even help. Essentially the common cold is brought into the body by a stressor, and exercise, at a very low level, is known to help relieve stress. However it is important to remember that fundamentally your body is trying to attack the virus; so rest will give it a chance to fight off the infection, and get you back into some solid training as quickly as possible.

In short, a cold is caused by a tiny virus that infects your respiratory system. The symptoms of your cold will typically begin showing up slowly; two to three days after your body's initial infection with the virus. The early and most common symptoms of this virus are fatigue, sneezing, a runny or stuffy nose, sore throat, a small cough and even mildly swollen glands. At worst, a cold can occasionally lead to secondary bacterial infections of the middle ear or sinuses, which can simply be treated with some antibiotics. Unfortunately, it is easy to misdiagnose yourself with a cold when you may actually have something more serious, like influenza (the flu) or bronchitis. These can lead to potentially life-threatening complications like pneumonia, especially in the very young and elderly and depending on the state and strength of your immune system.

Some people train right through a cold and are absolutely fine, while others take time off completely, in order to allow their bodies time to fully recover. No two people are alike, therefore I cannot give any black or white answers. However, as a high performance coach, I will often tell my athletes to consult their doctor before continuing with any training plan while they are sick. My advice for anyone who is unsure of whether or not to keep on the same training schedule while battling a cold, is to do the same - go see your doctor.

What I find to be so incredible about the human body is that as we get older, our immune system learns how to deal with more and more viruses; as we generate antibodies each time we get a cold or are subject to a virus. On that note, by allowing your body time to fully recover and get rid of the virus, you will essentially become a stronger being and a more powerful athlete to boot!

Thanks to Jessica Kirkwood for her contribution to this piece.