While running and other forms of exercise can definitely improve your overall health, it won’t make you immune from colds, flu, and other viruses. However, there are plenty of ways you can boost your immune system to help fight off illnesses or shorten your recovery time if you do get sick. From getting enough sleep and reducing stress to eating healthy and limiting alcohol consumption, here are some ways runners can strengthen their immunity.
1. Practice good personal hygiene habits
The first line of defense to avoid germs and prevent infection is to maintain good hygiene habits.
Wash your hands well after using the bathroom, before preparing or eating food, performing dirty tasks, blowing your nose, coughing, or sneezing. Proper hand washing technique involves the following steps: Wet your hands thoroughly. Lather up with soap, and rub it into the palms and backs of your hands. Be sure to clean your fingertips, under your nails, and between your fingers. Rinse under running water and then dry your hands thoroughly.
Cover your mouth and nose with a tissue when you sneeze or cough, then throw it out. If you don’t have a tissue, cough or sneeze into your elbow rather than into your hands.
Avoid sharing dishes, glasses, or eating utensils and avoid direct contact with napkins, tissues, or handkerchiefs used by others.
2. Eat plenty of fruits and vegetables
A balanced diet that has plenty of fruits and vegetables and not a lot of processed foods is always more nutritious. Eat colorful fruits and veggies that contain vitamin C, beta carotene, and other vitamins that support a healthy immune system.
Drink smoothies and juices with antioxidant-packed berries and citrus fruits, such as oranges, lemons, and limes. Red bell peppers, broccoli, spinach, and spices such as ginger, garlic, turmeric, and capsaicin (from chili peppers) are all natural immunity boosters.
If you suspect your diet isn’t covering all your nutrient needs, you may want to take a daily multivitamin and mineral supplement. However, be careful not to take megadoses of a single vitamin, since more is not necessarily better.
Related: Healthy Eating Tips for Runners
3. Recover properly
Recovery is always an important training aspect, but it’s especially crucial when you’re doing consistent intense workouts or long runs. Wearing your body down in training can lead to a suppressed immune system, making you more susceptible to catching a cold or other virus.
Make sure that you’re giving yourself enough rest in between long or intense runs, by alternating between easy and hard workouts. Work some easy cross training activities and strength training into your routine so you’re not always running. Take the time and steps to recovery properly from endurance events such as half or full marathons.
After your long runs, be diligent about replacing water, sodium, and other minerals that were depleted. Drinking water with an electrolyte tablet is an easy way to replenish water and nutrients. Be sure to listen to your body and take some extra rest time if you feel like you need it.
4. Reduce stress
Stress suppresses your immune system and, although running is a natural stress reliever, there are other things you can do to reduce your stress levels.
Try using relaxation techniques such as meditation, guided imagery, yoga, and deep breathing exercises. They can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones.
Related: 67 Self-Care Ideas for Runners
5. Get enough vitamin D
Vitamin D helps regulate the immune system and produces antimicrobial proteins, boosting our body’s natural defenses. Foods such as fatty fishes, milk, yogurt, cheese, and egg yolk are rich in vitamin D. You can also get vitamin D through periodic exposure to sunlight.
If you’re not sure if you’re getting adequate amounts of vitamin D, ask your health care provider to check your levels.
6. Get plenty of sleep
Good quality sleep is critical for maintaining a healthy immune system. Your body repairs and replaces damaged cells when you’re sleeping, so getting proper sleep is important to your athletic performance as well as your overall health.
Establish a good bedtime routine by planning for at least 8 hours of sleep, avoiding food, electronics, and exercise at least an hour before bedtime, and doing a relaxing activity like reading or taking a warm bath before hitting the hay. Get more tips for getting proper sleep.
7. Avoid excess alcohol consumption
Your liver helps you stay healthy by detoxifying your system, but if you drink excessive amounts of alcohol, it can get overworked and not function as efficiently. Alcohol in moderation, such as a glass of wine or two, is fine, but avoid going overboard to keep your liver healthy.
8. Don’t smoke
Not smoking is really a no-brainer when it comes to ways to protect your immune system. Cigarettes contain nicotine, which inhibits the immune response, so it’s best to avoid them completely. Your running performance will be much better if you’re smoke-free, too.
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