Treat Your Body Well

Tip From The DC Road Runners!

Your Immune System 

With your added time on the road, you are not just increasing your chance of injury, you are also more vulnerable to developing an infection now than you would be normally. 

At this point, most of you are logging between 35-40 miles per week. Understanding that this is a good idea for training your body and your mind to endure the grueling demands of a marathon, the high mileage can play havoc on your immune system.  While studies have shown that moderate exercise regulates and increases the immune response, protecting us from offending organisms, strenuous exercise can have the exact opposite effect.  After a 90 minute run, for instance, glucose levels go down and the stress hormones (to include cortisol) go up.  These hormones weaken the immune system (especially the innate immune system) leaving you open to catch viruses and other invading pathogens. 

With that said, what can you do to protect yourself from getting sick during these last couple of months before your race?  Here are few suggestions….

a) Be sure to take in carbohydrates before, during and after your long runs. Again, low glucose levels trigger the release of cortisol and other stress hormones.  Sports drinks and energy gels play a more important role than you think. You’re not just using them as an energy source - you need them for your immune system, as well.

b) Keeping in mind that moderate protein deficiency can impair the immune function, runners’ diets should include 15% protein (not 10% as recommended for the non- athlete), 60% carbs and 25% fats.

c) Vitamin A, E, B12. B6 and C, as well as zinc and iron help strengthen the immune system.  A daily multi-vitamin is recommended for long distance athletes.

d) Get plenty of sleep. Studies indicate that long distance runners need a minimum of 8 -9 hours of sleep per night.

e) Do not run when you have an infection.  Sure, you may feel as though you can tough it out because it’s just a “mild cold that you’ve had for a few days”, in all likelihood, you’ll pay for it later by extending the length and the severity of the infection.  

g) Drink plenty of water throughout the day.  Water flushes the toxins out of the body while helping the body’s systems function at optimum levels.

Good luck with staying healthy and injury free. Remember, you are not invincible. You are not Super Man or Wonder Woman even if you can run 20 miles with little effort! Treat your body with the respect it deserves and it will reward you with good health.