by Mark Jenkins, M.D.

This feature is a continuation of the "Performance Shop" column in the January 2002 issue of Runner Triathlete News. To get the full scoop on avoiding illness and injuries, pick up a copy of the January issue of Runner Triathlete News.

To help keep you healthy, and in a balanced training range, here are a few tips.

* Keep a training log. In addition to recording workouts, keep a fatigue score (scale 0-5). It is expected that a hard workout will make you tired, so it is more important to note the cumulative "feel" during the day. Granted, the scale is individualized and subjective, but this simple tool is very useful. If you notice that your fatigue is progressively increasing over days or weeks, then it is time to add more rest.

* Listen to your body. Pay attention to sore areas and intervene before an injury develops. Recording a pain scale (0 - 5) is a good way to monitor injuries -- and potential injuries.

* A properly constructed training program that allows for rest and recovery will help head off problems before they start. Periodization is a way to achieve that goal.

* Record your resting morning heart rate. A progressive increase over days to weeks may tip you off that you are exceeding your ability to recover.

* Stress. Although it is impossible to anticipate all stressful events in advance, some do occur with adequate warning (e.g. new job, moving, final exams, etc.). If you are fortunate enough to see an "early warning stressor", react to it beforehand. Adjust the workout schedule. For the unseen bumps on the road of life, early recognition and schedule adjustment are similarly beneficial. A small amount of rest early on will prevent a bigger problem later.

* To make sure your anti-oxidant defense system is tuned up, eat five servings of fruit or vegetables per day. Note: vitamin supplements do not appear to have the same benefits as fruits and vegetables. However, if you wish to supplement, then vitamins E (100 - 400 I.U.), and C (250 - 500mg) can be added to the daily routine, and may be beneficial -- especially in the 2 weeks leading up to, and following, a big race.

* Heed your body's early warning signs,
1. Disordered sleep (too much or insomnia)
2. Loss of interest in pleasurable activities
3. Moodiness or depression
4. Excessive muscle soreness
5. Poor concentration. Lack of mental energy.
6. Altered appetite.
7. Frequent injury or illness
8. Lack of physical energy

* Get an annual influenza vaccine (usually available each year starting in October)

Final words: Is it stress, overtraining, a medical problem or depression? Regular exercise helps prevent a wide range of medical and psychological problems. However, athletes can develop the same types of problems as non-athletes. Persistent symptoms should be checked out by a qualified health professional. When in doubt, get it checked out.