As a runner I have a some common fears which include shin splints, stress fractures, and plantar fasciitis. But as a mother and runner my biggest fear is the flu (even a cold). It's just my luck, the moment Mother Nature graces us with beautiful weather I get a phone call at work about MG being sick. I spent my lunch time searching "Spring Flu", "Preventing Flu", and "toddler colds". How is a mom to deal? From my findings in my Google research and my personal experience, here are some tips on making sure you prevent or beat the spring flu.
Eat Foods that Fight the Flu and Common Cold
There are some good flu fighting foods out there. They include foods rich in calcium (vitamin D is good at helping fight germs), vitamin C enriched fruits and veggies (oranges and red bell peppers), green tea (helps relieve inflammation), berries full of antioxidants (blueberries and strawberries), and healthy carbohydrates (full of zinc).
Take Everyday Precautions
- Wash hands with soap and water.
- Cover your nose and mouth when you sneeze.
- Stay away from touching your face (mouth, nose, and eyes).
- If your child is sick DON'T SEND THEM TO SCHOOL! If you are sick stay home from work.
-Disinfect. Germs can live up to three hours on objects, so if you have a sick child clean door handles, toys, and anything else your child may have touched, sneezed on, or licked.
Exercise
One of the easiest ways to combat the cold and flu is to stay healthy. If you are not feeling sick try not to skip your workout. If you start to feel sick transfer your workout routine to your house and complete what you can comfortably do in your current condition.
Get Fresh Air
Since the weather is warmer, open your windows to let some fresh air in. It will help energize everyone stuck indoors. If you and the kids are up for a walk, take one. Just make sure you stay away from other children and playgrounds. Sometimes fresh air is exactly what a sick family needs.
I wish everyone a cold/flu free spring!
Carin Gorrell (March 13, 2012). 10 Best Foods to Fight Off Your Spring Cold and Flu. Posted on ABC News
Showing posts with label Weather. Show all posts
Showing posts with label Weather. Show all posts
Tuesday, March 27, 2012
Friday, February 24, 2012
Running in the Wind
"Sunny, with a high near 38. North wind between 11 and 17 mph, with gusts as high as 32 mph"
The Running Weather Man is reporting:
"Winds will be gusty in the morning but should diminish some for the end of the race by the afternoon as they come out of the northwest around 10 to 20 mph. This will make it feel like the teens and 20s at times."
TEENS!?! I know hundreds of thousands of people run in colder weather. But if this weather holds up it will be my coldest run to date. Thank goodness I have checked the weather a few times. It really does look like I need to put in our Thermal underwear.
Besides packing some extra warm gear I will also be putting in a prayer to the weather gods asking for NO ice. I know I can handle the wind but pair it with ice and I might be a disaster on the course.
In a last minute ditch effort to make sure I am prepared for this race I have been doing research in how to run in windy conditions. An article by Coach Jenny @ Runners World suggests the following:
Repeat after me, "it can always be worse." Mind over matter. If you use your energy to fight the wind, you burn through mental and physical energy at a rate so fast you can end up in the bite-me zone by mile 12. When inclement weather strikes (like Mr. Wind), use a mindful mantra to keep things in perspective and avoid getting sucked into a negativity loop. Play the game and think about ways it could be worse...perhaps a thunderstorm, or hail. Once you get into it, the day's challenges will seem like gifts.
Think energy management. Break the race into three equal parts and run by your effort (feel) rather than your watch. If you run by the numbers (pace) and into a headwind, you will expend a lot more energy at your normal pace and risk a crash and burn performance. The idea is to keep your energy consumption below the red line (hard effort or threshold) until the last act. For the first part of the race, run in the green zone or at an easy effort where you can't hear your breathing and it feels effortless. Run at an orange effort for the second act where you can hear your breathing but you are well under control. And save the red zone (harder breathing and effort) for the final miles when you need to dial in your mental zone and push to the finish. Running by feel also allows you to run by the wind and terrain. If you come to less windy sections, you will naturally increase your speed.
Make like a cyclist and draft. Find a taller, larger runner going at your pace and draft behind them. If it is a headwind, run behind. If it is cross wind, run to the side and if it is in between, sit in the corner pocket. You'll know when you're there because it will feel effortless and magical. Better yet, form a pace line with a small group of runners and trade off taking the lead. After your turn leading the group into the wind, rotate to the back and relax and enjoy.
Here's to hoping that a warm front comes through and the winds calm down. P.S. I am thinking about wearing a Bomber Ear Flap hat in in honor of my roots (Yooper!) What do you think?
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