Cold, flu, and allergies – oh my! It’s that time of year and you can see it around you already. People are sniffling, coughing, sneezing all over. Being healthy and exercising is supposed to make you less likely to contract all these ills, right? Well, not necessarily.
Exercising regularly definitely makes us healthier individuals overall and therefore gives us more protection against diseases and other common sicknesses. Then why do many of us in training always get sick this time of year? I found the answer surprising but it made perfect sense.
Runner’s World published and article last year (about 2 weeks late in my circumstance) that hit the nail on the head. It stated that long distance runners – and other endurance athletes – were more susceptible to getting the cold or the flu after a long run. The reason was because the longer runs depleted the body of nutrients and made it more vulnerable to germs in the few days immediately following the run. The body was tired and less capable of fighting off infection and therefore these runners got sick.
My plan? With 8 weeks to go until my marathon and my ever-increasing distance training I’ve been more diligent about what I touch around me and washing my hands more. I’m taking my multivitamin and also started Echinacea which is said to support immune health. I’m also going to bed earlier, especially the few days after a long run.
Hopefully these preventive measures I’m taking now will prevent a repeat of the 3 week chest cold that I had trouble shaking from last year. Happy & Healthy Training!
I’m now in real marathon training mode. Not that I wasn’t before because I registered back in April and I’ve been running and competing all spring and summer and it all counts for something. At least that what I’ve been telling myself but now its fall and it’s time to get serious.
Training for a marathon is very different from training for any other competition. Now, every step toward your goal – whether it’s to run a 5K or a half marathon or any other fitness accomplishment – takes committment, time, patience, and guts. But what I’ve found is that the marathon takes all those but to the next level. I never imagined in my entire life I would be able to say that I ran a marathon. Yes, I ran 26.2 miles and it took me 4 hours and 45 minutes to do it. And in a little less than 9 weeks I’m going to do it again.
Preparation is the take home point for training for a marathon. You need to be prepared to run that far and for that long. But each competition requires some preparation and it depends on your experience and personal choices as to what you will need.
The two most importing things you need for competition and for general fitness:
– You need to be properly hydrated. It really hurts when you haven’t taken in enough fluids and you start to cramp. the key is to drink before you are thirsty and then keep drinking. water is best prior to running…save the low cal sports drink until you’re done.
– Proper footwear that is supportive. you’re sneaks from last spring probably don’t have the support you really need if you’re running. My knees will tell me if I need new shoes!
After you’re satisfied those two items the rest is easy! Comfy clothes and a good playlist (if you’re a music person) will keep you going for whatever distance you set out for.
As my mileage is steadily increasing in preparation for the marathon I need to remember to practice what I preach – that is to stretch.
I’m running more days of the week and I’m out there longer. I’ve also added interval training back into the routine to maximize my muscle capacity. What I realized that I need to pay more attention is my flexibility and more specifically, my hamstrings. I didn’t come up with this on my own – my body told me and it decided to tell me halfway through my Tuesday night run. You’re body has this amazing ability to get your attention and if you ignore it, it will only scream louder until you listen. So, my hamstrings are pretty sore and my calves are a little tight too now that I think about it.
The best way to gain the most from your stretching is actually after your workout when your muscles are already warmed up. Yes, I know – you need to stretch before you workout but that’s more of a warm up and doesn’t do much for your overall flexibility.
You need to focus on your major muscle groups for the most part. Your quadriceps, calves, and hamstrings are all importing but don’t forget about your back – those are core muscles there too! Most of know the basic stretches: lean against a wall with your feet flat give you a pretty good calf stretch, touching your toes is good for hamstrings, and holding your ankle behind you really gets the front of your thigh (Quad). However, to get the maximum benefit, make sure you’re holding the stretch for at least 30-40 seconds and two times each alternating sides. Anything less than that is not going to give you the flexibility needed to keep injury and soreness at bay.
OK, so if you’re anything like me you probably slacked off a little bit on your fitness goals during the summer. It was hot, it was humid, vacation got in the way, we had parties to go to, etc. But we had fun, enjoyed ourselves, and experienced summer!
Now that summer has unofficially ended and we’re getting back into the routine of school and work, the weather will be cooling off so it’s the perfect time to recommit to our fitness goals.
Don’t beat yourself up if you’ve been less that loyal to yourself – just restate what you want. Write it down if you have to, tell a buddy and hold yourself accountable. During the next few weeks work toward that goal a little bit at a time and you’ll get there!
My personal goal is to run my 2nd marathon this year and I have about 10 weeks left to accomplish it. I’ve been running, but my mileage is not where it needs to be and I’ve been “treating” myself to boardwalk food. BUT I will begin adding miles each week to build up to where I need to be so I’m prepared for the big 26.2 in November…a little bit at a time. Starting now.
What’s your goal? How will you accomplish it?