Endurance Training and Illness - Don't let it happen to you!

If you’re training for a fall endurance event, such as a 5k or half marathon, you may be feeling you are soon approaching your peak fitness level. You are dedicated in your preparation by being consistent and pushing your body during your workouts. As you approach your “peak”, you might be surprised to find out that you are most at risk for illness during this period.

During this period of high-intensity, high-mileage workouts, scientists have found that the body’s white blood cell count is decreased. Having a sufficient amount of white blood cells helps ward off infections and illnesses in the body. When they are decreased, you are more susceptible to getting sick.

To help sustain your health, here’s some preventative measures you can take:

1. Sleep. If you normally get 5-6 hours per night, that’s not enough!! If you are working out for 5+ hours per week, you need more time to recover and much of the recovery process takes place while you are in a deep sleep. It takes time to get into a deep sleep and sleeping five hours doesn’t give you enough time for your body to repair and rebuild.
   
2. Eliminate stress. This can seem unavoidable with any career but do the best you can when it comes to time management. Spend time with your family and friends, but know that cutting back on happy hour can give you more time to unwind and recover in the comfort of your home. Making lists is also a great idea to help you stay focused on your goals and staying organized.
   
3. Eat healthy. Avoid sugar and alcohol. Take in calories that you know are helping you and not hurting you. Being hydrated is also a large part of keeping a healthy diet.
   
4. Keep track of your heart rate. Most healthy Americans have heart rates between 60-70. Below 60 is optimal. If you notice your heart rate is much higher one morning, this is a good indicator that you need a day or two off. Your body is working harder to keep up with recovery demands so take this indicator very seriously.

Almost every athlete who is asked a week before a big event, “Are you ready?” Many come back with “I could have done more.” Don’t let yourself be that person. Take care of yourself and listen to your body so that on race day, you can toe the line healthy and with confidence that you did everything you could to prepare for the big day.

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