Running and the Immune System: How to Stay Healthy During Training
When training for a race, it’s easy to get caught up in mileage, pace, and progress—but there’s one more key factor that deserves your attention: your immune system. Staying healthy while training ensures consistency, faster recovery, and stronger performance. Here’s how to keep your immune system running strong through every mile.
1. Prioritize Nutrition
Your body needs the right fuel to power through workouts and defend against illness.
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Eat a rainbow of fruits and veggies: These are packed with antioxidants, vitamins, and minerals that support immune function.
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Focus on protein: It aids muscle repair and supports white blood cell production.
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Don’t skip carbs: They’re your body’s main energy source during endurance training and help reduce post-run fatigue.
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Hydrate well: Proper hydration helps your body flush out toxins and keeps your systems functioning efficiently.
A balanced diet provides your immune system with the tools it needs to fight off infections while you build endurance and strength.
2. Get Enough Sleep
Sleep is when your body repairs itself—and that includes your immune system. Aim for 7–9 hours of quality sleep each night. During deep sleep, your body produces cytokines, which are essential for fighting inflammation and infection. Lack of rest can increase your risk of illness and slow your recovery between workouts.
If you’re training hard, consider scheduling short naps or adjusting your training plan when you’re not sleeping well.
3. Schedule Rest Days
Rest is not a sign of weakness—it’s a part of smart training. Overtraining can elevate stress hormones like cortisol, which can suppress your immune system. Plan at least one full rest day per week, and listen to your body. If you’re feeling overly fatigued or sore, it may be a sign to back off and let your body recover.
4. Manage Stress
Chronic stress can take a toll on your immune system. Try incorporating mindfulness techniques like yoga, meditation, or even a few minutes of deep breathing each day. Reducing mental stress supports both physical recovery and immune strength.
5. Stay Clean and Prevent Germ Exposure
When training in groups or using shared equipment, wash your hands regularly and avoid touching your face. If you feel a cold coming on, don’t push through—take a day off to rest and recover before it turns into something more serious.
6. Listen to Your Body
A sudden dip in energy, poor sleep, or lingering soreness can be early warning signs of immune fatigue. Adjust your training accordingly—sometimes skipping a run today means coming back stronger tomorrow.
Stay Strong and Consistent
A strong immune system is just as vital to your training as a solid workout plan. By fueling properly, resting well, and managing stress, you’ll not only stay healthy but also perform your best on race day.
Looking for your next race challenge? The Spurs Austin International Half is the perfect way to put your training to the test. Join us on January 18, 2026, and take on Austin’s scenic, net-downhill course!
