It seems like whenever I get into a really good running groove, I come down with a cold that forces me to slow down my training. Although it is possible to run through some mild cold symptoms, I'd definitely prefer to avoid nasty colds in the first place. Here are some tips for staying healthy during cold and flu season:
Eat balanced meals every day. Make sure you eat plenty of fruits and vegetables, which contain antioxidants, and limit your saturated fats.
Wash your hands frequently. Hand-washing is the most important thing you can do to prevent the spread of disease and stay healthy.
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.
Taper for big races. If you're running a big race, such as a marathon, it's important to cut back your mileage in the final two to three weeks before your race. This tapering period 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.
Get more advice on how runners can avoid colds.
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I seem to get sick after running a major race or marathon. I suppose eating a balanced diet and the other things you recommend would help combat that. I was just wondering, has anyone else had the same problem and what can you do about it?
Hi Mark,
That happens to me, too. The immune system is weakened after a big race/long run because the body is focused on healing the damage. I try to make sure I get plenty of sleep, hydrate well, get plenty of vitamin C, and stay away from sick people!
hi
i seem to get sick often and couldnt really explain why i was always suffering with my sinuses. Recently i discovered that after an intense training session i will always get sick the next day. I play badminton which is a intense and strenuous sport, whether you train or play.
R.S.A.