Getting to the Start Line Fit & Health

2 mins to read

Dr Simon Sostaric gives us his 8 top tips on how to stay well when you’re training.

Energy & exerciseFitness and running

Everything is going to plan. You’ve worked your butt off and ticked some big boxes.

Then seemingly out of nowhere, you’re hit for six with a scratchy throat and a head full of gunk.

Your common sense brain tells you to take a break from training and knock the illness on the head, quickly. But your running brain tells you to harden up and soldier on.

After all, you’ve worked too hard to let a pesky cold get in the way, right?

Should you exercise with a cold or flu?

Running and your immune system

There is a plethora of research that demonstrates the immune-boosting effects of regular exercise – running included. Recreational runners who regularly undertake a modest amount of training appear to benefit the most from a boost in immune function.

However a strong link between high training volume and incidence of upper respiratory tract infections is apparent. Therefore, elite athletes are most at risk.

8 tips to minimising the impact of illness on performance

Avoid overtraining – persisting with incomplete recovery increases production of stress hormones and cytokines, adding extra strain on your immune system
Read between the lines – feeling excessively flat or lethargic in training for more than a few days is a good sign that you may be incubating a virus (7-10 days prior to obvious symptoms), thus a cue to back off the volume and intensity
Modify your environment – cold weather brings people indoors for longer periods, and therefore closer to carriers of viruses. Adding humidity indoors may benefit the integrity of your first line of defence against viruses, as heating also dries the air
Wash your hands – we inadvertently come into contact with viruses from things we touch in public, and easily transmitted by way of touching eyes, nose and mouth. Without going OCD, wash your hands when you get the opportunity, or at least avoid excessive hand to face contact
Supplements – there is research evidence supporting periodic vitamin C & E supplementation to reduce the rise in elevated stress hormones and cytokines. Always read the label and use only as directed. Vitamin supplements should not replace a balanced diet
Carbohydrates – in general, a balanced diet is the way to go for immune system support. Also, consuming carbohydrate (CHO) during long training runs, can reduce the impact of stress hormones and cytokines on your immune system. However, avoid CHO in the first hour of training, in order to help you adapt to improving your running economy
To run or not – light running with a minor head cold should not be a problem. If you have severe symptoms, or a fever, rest until the symptoms resolve. Persisting with training whilst unwell also increases your risk of soft tissue injury
Back on your feet – once you feel ready to resume running, progress gradually with volume and intensity