Should I run when I’m sick? Retrieved from /Cellcom-Marathon/Running-Tips/Should-I-RunWhen-I-m-Sick/ Nutrition and healthy eating /healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518?pg=2 Dehydration /diseases-conditions/dehydration/basics/definition/con-20030056 Common cold /diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 Marathon training 101 /fitness-library/marathon-training-101 The Journal of Sports Medicine and Physical Fitness, 30(3), 316-328 /pubmed/2266764?dopt=Abstract Infectious episodes in runners before and after the Los Angeles marathon. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Even if your nerves keep you from getting much sleep the night before the race, you’ll still feel great at the start line. Resting your body will help you recover from training. It’s crucial to get plenty of rest in the week before a marathon. Overtraining prior to the race will just leave you fatigued and irritable at the start line. But it’s important to trust the training and miles you put in. Most runners question if they trained hard enough to make it through, especially if it’s their first race. It’s natural to be nervous before the marathon. Steer clear of alcohol, coffee, and soda when possible. It helps improve performance, and dehydration can hurt your performance. You know you need to stay adequately hydrated before your race. Sticking to your regular diet as much as possible will keep your digestive track happy. Untested foods may lead to gastrointestinal issues during your race. If you’re running a destination race, stick to light walking and schedule sightseeing for after the race.Īlso avoid the urge to try new foods like lentils or turnip greens for the first time. You want to stay injury-free and let your body rest before the race. If you are about to run a marathon, this isn’t the time to try any new activities like backcountry skiing or bungee jumping. The night before the race, eat a well-balanced meal: a good amount of quality carbs with a balance of healthy proteins and fats. Adding a banana or small piece of bread to each meal will give you the extra energy you need. To avoid this, stick to your normal diet as much as possible. Runners who eat too many carbs may experience weight gain, mostly from water weight. But don’t go overboard on bread and pasta. Carbohydrate loading can increase the amount of glycogen in your muscles, giving you more energy for an endurance event. Don’t go carb crazy.Īdding an extra serving of carbs to each meal the week before the race is a good idea. Here are some ways to stay healthy while tapering before a race. You’ll cut back on workouts, leaving more time for relaxation and rest. Think about your marathon taper as a short breather before the main event. Regardless, it’s especially important to rest and not overexert yourself both before and after a marathon. But more research is needed to understand exactly what’s happening to the immune system in endurance athletes. If tapering begins immediately after your most intense period of training, the open window theory would explain why runners get sick during this time. That means it might be easier for viruses and bacteria to take hold, increasing your risk for infection. David Neiman’s open window theory, in the three to 72 hours after an intensive training session or race, your immunity may be suppressed. Why? Experts believe immune function might be altered and may even be suppressed for a period of time after prolonged or intensive exercise.Īccording to Dr. A study published in The Journal of Sports Medicine and Physical Fitness found that many Los Angeles marathon participants self-reported infectious episodes both during periods of intense training and after the race. When asked, 60 to 90 percent of these individuals reported having fewer colds than their peers who didn’t work out.īut elite and endurance athletes who train more intensely might be at a greater risk for upper respiratory tract infections (URTI). In general, moderate runners, fitness enthusiasts, and master’s athletes are a healthy bunch.
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