A Runner's Guide to a Healthy Immune System: COVID-19 Edition

The truth about the coronavirus pandemic is one that’s hard to believe. While this disease continues to spread, people all around the world are wondering how the massive changes are going to affect their lives. We are already getting a glimpse of the effects on society—closed restaurants, bars, and venues, canceled events, and limited interaction with friends and family. The effects on the economy don’t seem so big now, but as the pandemic continues to spread, the shut down of everything around the globe, including our very own jobs, is going to have a major impact on our individual incomes and economics as a whole. I mean, have you seen the stock market recently?!

As athletes, we should already treat our immune system as a priority to our health for two reasons: 1) We enter an immunocompromised state every time we train intensely, and 2) Getting sick keeps us from our regular training schedules. Most people don’t realize that it takes more than popping a vitamin C supplement every day to keep our immune systems healthy. Our sleep patterns, diet, training regimen, stress levels, and hygiene all play a big role in immune health. During a crisis such as what the world is going through now with COVID-19, we have to pay even more attention to each factor.

Diet

We all know how important a healthy diet is in general but it’s actually specifically linked to our immune function. Our immune system relies on white blood cells to create the antibodies that fight off bacteria and viruses and, believe it or not, certain foods can impair this white blood cell function. Studies have shown that a high fat diet can weaken the immune system. You may have read that a full-on plant-based diet is the way to go, but this is mainly due to the fact that plant-based diets generally have less dietary fat and more fiber—two factors that help improve immunity. You can still eat a high fiber, low fat diet and not specifically be plant-based. Loading up on fruits and veggies is also key to protecting immune health, since they are full of vitamins and minerals.

Sleep

The immune system is pretty complex, and so is the link between its health and our sleep patterns. The basic premise is that with sleep deprivation, our T-cell development is diminished. T-cells are the soldiers of the immune system that attack bacteria and viruses, and help keep us from getting sick. On top of limiting T-cell growth, sleep deprivation increases inflammatory cytokines in the immune system, leading to the development of colds and flus from the viruses that could not be fought off by the T-cells. Sleep is also when we experience our highest fever during illness. We tend to think fevers are a bad part of being sick, but it’s actually our bodies way of fighting off infection. If we don’t get good quality sleep, we can end up with a longer dose of the flu or seasonal cold. Aim for 7-9 hours each night for a stronger immune system.

Supplements

It is not absolutely necessary to take vitamins and other supplements every day in order to be healthy. If you regularly eat a wholesome diet—the right amount from each food group, then you most likely get all of the nutrients your body needs. The problem is the majority of people do not eat a wholesome diet, so taking a daily dose of the right vitamins is essential to good health and organ function. For immune function in particular, a good starting point is adding in vitamin C, zinc, and magnesium. One nutrient that is often overlooked by athletes is glutamine. This vital amino acid works directly with immune cells to fight off infection. Our body naturally produces it already, except that during times of stress, less glutamine is produced. This happens during both physical and emotional stress—intense training, sickness, cancer treatment, or even simply just being mentally stressed on a daily basis from work and family obligations. It can be helpful to add in a glutamine supplement after hard training sessions, especially during cold and flu season.

Training During the Outbreak

How many of us have had to change our training plans because either our local running routes have closed or our cities have gone on lockdown at this time? If the case is that you cannot run outside, then there are other options to get in your endurance training. Of course if you have an at-home treadmill, you are saved—you can keep your same training plan as if there was no crazy outbreak. Most of us, though, don’t have this luxury so we need to find another way. If you live in an apartment building, run laps through the parking garage. It’s not only a way to keep up your training program, but you get the added bonus of working on a hilly route!

If you are heading outdoors for your run, do your part and practice social distancing (6 feet apart from anyone!) and good hygiene. Here are some tips to follow to help keep you at low risk of catching and/or spreading any viruses:

✖️RUN SOLO - stay away from group runs, even if you think you are all healthy. Remember you can be carrying the virus around without knowing (zero symptoms!).
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✖️Don’t drink from water fountains - they are rarely cleaned and you can’t count on absolutely no one having put their mouth on the spout, and some people even spit in the fountains too! Just deal with carrying your own bottle for now.
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✖️Keep social distance - 6 feet away from every person! If you have to pass someone, try to hold your breath for a few seconds and look the other way.
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✖️Wash your hands immediately when you get home and get out of your run clothes—you don’t know what has dropped onto you while running.
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✖️Stay hydrated ALL DAY & keep a healthy diet—As stated above, this helps keep a strong immune system!

At-Home Workouts

If you can’t run outside, lack a parking garage, and don’t have enough space to jog around your home, it’s okay ! Don’t worry about losing fitness or getting out of running shape! There are plenty of exercises you can incorporate every day that will keep you in good form. You can make it a goal to maintain your endurance and strength as much as possible by combining a mix of moves. Thankfully you can still place orders online for workout equipment. My go-to tools are resistance bands and medicine balls. Click here to shop these and so many other options! To get the best out of your workouts, make sure to incorporate short rest breaks and keep your heart rate up as if you were running. Explosive moves such as plyometrics are extremely useful for runners and torch more calories than static moves. Try to keep your body moving for the same amount of time you usually run every day.

We are all hoping this virus will get under control within a matter or weeks, so it won’t be long before you can get out for a run again! The positive side of switching up your program for the time being is that you can give your body a break from the constant pounding of running and work different muscle groups. You’ll be surprised how much it will help with your form, strength, and pacing once you’re back out on the road! Endurance may lack bit when getting back into it, but it’s a part of fitness that quickly returns after just a few weeks off. The key is to keep your body moving!

Sources

1. Berenbaum, F.; van den Berg,W.B. Inflammation in osteoarthritis: Changing views. Osteoarthritis Cartilage 2015, 23, 1823–1824. 

2. Rinninella E, Cintoni M, Raoul P, et al. Food Components and Dietary Habits: Keys for a Healthy Gut Microbiota Composition. Nutrients. Published online October 7, 2019

Depletion Running: Should You Try It?

Breakfast is the most important meal of the day, right? Yes, of course, but there are times when it may be a good idea to skip it, or at least wait a little later in the morning to have it. Runners know how important it is to fuel their bodies for their runs, especially for those hard and long workouts. It is always advised to have the proper amount of calories and carbohydrates before long runs and races in order to supply the muscles with the glycogen it requires to be able to push through the run. During half and full marathons, as well as ultra races, mid-run fuel is also important to keep those energy stores as high as possible to keep us going. It is during the end of races that we feel the depletion in our bodies from lack of fuel, which creates that ‘zombie-like’ final 10K of the marathon, otherwise known as “bonking”.

What is a Depletion Run?

The concept of depletion runs has grown to be quite popular, especially in the elite world. This is basically when runs are performed in a starved state. This will usually be in the morning after a full night’s sleep when glycogen stores are at its lowest. The reason some athletes do this is to train their bodies to use their fat stores so that come race day, they are able to last longer when energy is low. Many runners swear by this training method but also report it to be uncomfortable and make their runs much harder to get through. If you are willing to go through several runs feeling low on energy in hopes to not hit “the wall” during your marathon, then it may be worth a try.

The Science

When you run without fueling up beforehand, the body will rely on fat stores for energy. This energy, though, will not give you the same feel as the energy from glycogen, which we get from the carbohydrates we ingest. What this will train the body to do is use fat stores during as much of a race as possible and save the glycogen stores for when we really need it—the end of the race. The important thing to remember in order to keep from using any stored glycogen for the first half of your training run is to keep a conversational pace throughout the entire run. Any faster, and you will risk dipping into the glycogen you need to save.

The Method

It is important to have a decently large dinner the night before your depletion run, so that your body can store as much fat as possible overnight. The morning of your run, simply do not ingest anything except for water (although some runners also deplete themselves of hydration, which is a dangerous mistake). For long runs, where you would normally refuel mid-run with gels or chews, you will skip this part on a depletion run. Immediately after completing this run, it is extremely important to refuel with plenty of carbohydrates—at least 50 grams and around 25 grams of protein. An hour later you should have another carbohydrate-rich meal.

When to Practice Depletion

This type of training should not be done with every training run. It is beneficial to perform depletion runs 3 or 4 times for long runs early on in your training cycle when you do not have to worry about practicing your race fueling strategy. Short and easy runs are good times to practice depletion as well, but mostly for the sake of teaching yourself to get used to the ‘not eating’ part. Never try this for speed work or marathon paced runs because these harder workouts require glycogen in order to be able to be successful. If you attempt to run on an empty stomach for hard workouts you will not be able to push yourself as hard and therefore limit any performance gains.

Morning runs are the easiest times to practice depletion since you have not used much energy and it is when you will feel the least hungry. Making sure to hydrate the night before and the morning of will help with any hunger and keep you from getting dehydrated during your run. Only experienced long-distance runners should try a depletion run. If you are not so experienced and want to give it a go, first try cutting your regular pre-run fuel intake little by little over the course of weeks.

Depletion runs are not for everyone, but if you normally feel the ‘bonk’ at the end of your races, it MAY BE worth a try. If you are not a fan of feeling hungry or weak on any type of run, then it most likely isn’t a training technique you should try. This method of training will not cause weight loss or make you a faster runner. It is simply to help with endurance, although there are other, more tolerable, ways to improve endurance. Training the body to rely on fat stores and save glycogen for those last six miles, will allow you to run longer at your goal pace.

Sources

Niels Ørtenblad, Håkan Westerblad, and Joachim Nielsen, Muscle Glycogen Stores and Fatigue, Journal, Dec 12, 2019.

Faster on Race Day Than During Training? Here's Why

If you are a long time regular distance runner, meaning you have had quite a few training blocks, you are probably familiar with that not-so-good feeling of never really hitting your goal pace during training runs. It is on all of the training plans: “Run at goal pace for X miles”. Some long runs call for “run the last 10 miles at goal pace”. To be honest, most runners have a hard time running even half of their long runs anywhere near their goal pace, but then manage to do it on race day THE ENTIRE TIME. The distressing feat trying to accomplish those fast paces in training runs can really mess with a runner’s mind. You may end up feeling like you have to change your goal, if not it is going to be unachievable.

Many factors go into the faster race paces. The body is tapered and rested, fueling has been on point for several days leading up to the race, there are other runners around to compete against, and adrenaline is rushing. It sounds like it makes sense, but how do all of those factors really translate into faster paces? Some of it is physiological and others are mostly mental reactions to racing.

Taper

The point of the taper period, which is usually between one and three weeks long, is to give the body the rest it needs to feel fresh for race day. The months and months of training build up physical and mental stress and loads of fatigue on the legs. Throughout those months, we perform long runs and speed sessions on tired and sore legs, which is probably one reason why hitting paces during training is tough. When you gradually decrease mileage and intensity throughout the taper period, the legs are rested and feel light and strong come race morning. It is true that training hard on tired legs is a good method to build endurance and strength, but it also helps us enjoy how our legs feel at the start line of races—fresh and rested!

Proper Fueling

We are supposed to be properly fueling throughout our entire training program, but it is never really perfect. Our nutrition is one aspect we should definitely be focusing on during race week. Eating enough carbs every day, hydrating well, and timing our meals around our workouts are a few things we get right leading up to the race. The carb loading and proper pre-race fueling truly help us run stronger compared to the training runs where we may not eat enough or maybe eat too much of the wrong things. Mid-race hydration is also another advantage to our faster paces as aid stations are evenly spaced out. During long training runs, most runners plan their hydration around water fountains that they may or may not pass, or skip fueling altogether.

Adrenaline

The body naturally releases this helpful hormone during times of excitement, stress, or fear. Adrenaline is the reason we feel extra energetic when we were just feeling tired. It also heightens our senses, which helps us concentrate on how we feel during the entire race. This spike in energy during racing may also be the reason why we are better able to tolerate pain than when we are training. When our legs feel extremely tight or we are getting that old twinge in the hamstring during a training run, we will most likely stop running or slow our pace to protect our bodies. Many runners will be able to run through these aches and pains and maintain their top speeds during racing. It is not encouraged, though, to run through any new or sharp pains, especially if they are negatively impacting your form.

These reasons combined with the fact that there are several other runners around us working towards similar goals are what push us to our limits. Studies have been conducted on the effects of training and racing in a group, and have shown that performance is positively impacted by this single factor. It makes sense to train in a group to reap these benefits every time we run, but even if you are a solo runner, this addition on race day is a bonus.

Besides having an extra jolt of energy on race day, competition, good nutrition, and rested legs, the months of cumulated training is the top reason we can do what we do on race day. Some runners focus on hitting specific workouts to decide if they can perform at their goal pace on race day, but the reality is that it is not because of those specific workouts. It is all of our training runs—the good and the bad ones together that make us strong and ready for a PR. And all runners will have a time where they just have an “off day” on race morning. And that is okay in the world of running. There is always another race.

Sources

Laura D. Wandner, M.S., Cindy D. Scipio, Ph.D., Adam T. Hirsh, Ph.D., Calia A. Torres, B.S., and Michael E. Robinson, Ph.D., The Perception Of Pain In Others: How Gender, Race, And Age Influence Pain Expectations, Journal, Oct 14, 2019.

Taper Time: How to Train, Eat, and Rest the Right Way

There is a reason why runners call this time of the season the “taper crazies”. It simply makes most of us go nuts because we can’t tell if we are running too little or too much, eating enough, resting enough, and we are so nervous for race day that we end up not sleeping enough. This only makes us even more crazy, since sleep is vital at this time! We are officially closing in on the first of the Fall marathons— with Chicago up next on October 13th. It’s an exciting time for some big races, but it’s important to stay strict with your taper approach in the midst of the excitement.

How Much Should I Be Running?

No matter what you feel your body is capable of, the amount of fitness gains that can be made during the last 2-3 weeks before a race are slim to none. All the work has been done at this point. The strategy I use for myself and my athletes is a full two-week taper approach where mileage and intensity is cut down gradually. By two weeks out of race day, a 25% cut in overall mileage is ideal to get the legs to start resting. Lowering intensity will naturally come from the drop in mileage, as you shouldn’t completely eliminate these workouts at this time. Instead, cut back a few reps from your track session and a few miles off of your tempo run. Keeping up with post-run strides continues to be important as this keeps good strength in the legs and helps maintain proper form.

The week before the race, mileage should be cut by 50%, with additional time spent utilizing recovery tactics. The very last speed session should be completed by Tuesday or Wednesday (at the latest), in order to get the legs rested. It's just fine to add in a few sets of strides after your easy runs later in the week, but the intense, longer workouts should be kept to a minimum on race week. It is also important to keep pace no faster than goal race pace for your speed sessions this week. The majority of mileage should be at a comfortable, easy pace and decrease each day. An easy shakeout run scheduled one or two days before the race will help keep the legs loose and well-circulated.

What/How Much Should I Eat?

You should eat exactly the same as you always eat! The worst thing to do is to try to add in different kinds of food or drastically increase carbs to “carb load” and then be sick to your stomach on race morning. The most important thing to do is eat the foods you are used to. It can be tough when traveling for races, so choose menu items at restaurants carefully and as close to your usual diet as possible. Some runners opt to bring their own snacks along when they travel, which is especially good for race morning. It is not that hard to travel with a bag of bagels, single serving packets of peanut butter, granola bars, and gels.

Along with good and adequate nutrition, it is important to keep yourself from getting sick. The extra nerves and excitement add additional stress to the body, and since you are just coming off of the most intense part of your training, your immune system is a bit weaker. The easiest way to help prevent any illness is to stay hydrated. Drinking lots of water helps to flush out any toxins and bacteria in the body that can lead to catching a cold. You may also want to add in some extra vitamin C, zinc, and glutamine to keep your immune system as strong as possible.

What Else Can I Do to Make Sure My Body is Rested Enough?

We hear the word “recovery” and we think we are doing it right, but there is more to it than lowering mileage. This concept MUST be emphasized during the last two weeks before a race. The most important part of your recovery plans should consist of extra sleep. A good idea is to start getting to bed 10-15 minutes earlier every night starting at 10 to 14 days out from race day. It’s normal (and OKAY) to not sleep well the night before the race, which is when most people are nervous and anxious, but you want to get in the extra ZzZs for several days leading up to the big day. Down time throughout each day is another good way to recover. Since you are running and strength training less, you’ll have some extra time to fit in laying around with your legs elevated. Although massage is not a permanent fix for tight and sore muscles, it helps to get a couple of sessions during your taper period for the benefit of stress-relief and decreasing lactic acid in the body.

THE DAY BEFORE

Some runners make the mistake of laying around TOO much the day before a big race. Although resting should be emphasized, you can end up doing much more than you need, and risk being all stiff come race morning. This is why it is recommended to do a shakeout run—an easy 20-30 minutes of running at a slow, recovery pace. This will keep your legs loose. Throughout the day, add in a little bit of walking and stretching in between periods of relaxing and elevating your legs. Some runners opt for visiting the expo and other race event venues the day before. If you decide to do this, try to avoid walking and standing around for hours at a time. You want to save as much energy as possible for the race!

Following these guidelines during your taper period will help you be as prepared as possible for the big day. The key is to get a handle on the things you can control—your nutrition and hydration, resting your mind and body, and get your gear in place. Try not to worry about the factors that are outside of your control—such as bad weather. Keep your mind focused on staying smart and celebrating your hard work, and race day will most likely be a great day!

Running with IBS

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!). 

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

·     Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

·     Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

·     Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

·     Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

·     Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.