“Dear Footnote,

Long time reader, first time caller…

Two or three days after a marathon I always become ill with a bad cold or virus. If running and exercise makes me healthier, why do I always get ill?

Julie

p.s. It’s yours, call me!”

Well Julie, firstly don’t worry you are not alone! Many people suffer from post race/ work out illnesses. 

Why?

After racing your marathon or intense workout your bodies’ immune system takes an immediate hit for a period of time. It seems “the longer the duration and the more intense” the exercise, “the longer the temporary period of immunosuppression lasts — anything from a few hours to a few days has been suggested,” says Nicolette Bishop, an associate professor of sport and exercise sciences at Loughborough University and the author of a review article about exercise and immunity published in January.

This means your usually superhero body loses its ‘defense shield’ and is susceptible to the smallest of viral infections.

So, if you have just completed a strenuous long training run or race and have, a depressed immune response, here are some tips…

Footnote’s Top Tips to avoid illness:

·      Immediately after exercise (<15 minutes) eat a high-energy snack (i.e. banana, handful of jelly beans.

·      Eat a high protein meal within 90 minutes.

·      Train Hard, Rest Hard! When you have a hard session or long run plan ahead and take it easy after! I.e. no shopping, a night on the town just fall asleep in front the TV (If your partner gives you grief for not going shopping tell them footnote said you could rest!).

·      Avoid people who are sniffling.

·      Wash your hands often (to avoid picking up anything).

What happens if you do get ill?

If you are ill post main race (i.e. after the Marathon you have been training for) then simply let your body recover. However if you are still in training for a big race the best advice is to “listen to your body and be prudent in your exercise decisions,” says Jeffrey A. Woods, a professor of kinesiology and community health at the University of Illinois. He should know as his team recently published a report in the journal Exercise and Sport Sciences Review suggesting that general, moderate exercise, such as a leisurely jog or walk, may prop up your immune response and lessen the duration and severity of a mild infection, but be honest about your condition. “If you don’t feel well, especially if you have fever or body aches, I would recommend stopping daily exercise until you are recovered,” Woods says. “It is okay to exercise if you have a simple head cold or congestion — in fact, it may improve the way you feel. I would avoid heavy, prolonged exercise with a head cold, though,”

So there you have it from the Professor’s mouth. Be smart and help your body to help you!

Remember your training does not stop when you take off your running trainers. You need to help your body refuel and rest up as soon as you can. Top runners have a saying that the most important part of marathon training is recovery!