Runners Stay Healthy - Tips to Prevent the Cold

The other morning, I woke up to a story on NPR about why some people struggle to fight off the cold. Ron Turner, a cold researcher at the University of Virginia said that 30% of people in a household will develop the cold or another infection. Well, at my house I am that 30%. Being sick interferes with all types of activities we take for granted … especially running.

So, what advice did the experts have to offer for staying healthy?

20 Minutes of Exercise 5 or More Days a Week
Studies on the link between exercise and illness found that those who exercised for 20 minutes 5 or more days a week experienced fewer sick days than people who exercised less often. While researchers aren’t certain how exactly exercise helps fend off the cold, they believe aerobic activity energizes immune cells to fight off infection.

Eight Is the Magic Number
What about sleep? Well, if you happen to get less than 7 hours of sleep a night you’re almost 3 times more likely to get sick compared to people who get at least 8 hours of sleep.

Don’t Let Stress Triggers Trip You Up
Not surprisingly, long durations of stress have an overall impact on our body’s ability to fight off infection. Essentially, stress wears the body down. As a working parent, it can be hard to avoid the daily challenges of life – but like a lot of runners, a good 4 to 5 miler helps keep me mentally balanced.

What About Food?
While the NPR story didn’t mention the role of food, the latest issue of Runner’s World offers tips on foods that power your immune system. Not surprisingly, chicken soup and citrus were on the list. Here are a few other foods that were praised for their benefits:

· Yogurt – probiotic lactobacillus which is found in yogurt seems to help reduce the severity of respiratory illness
· Slow-cooked beef stews – the iron from the meat is a great trigger for producing red blood cells
· Baked potatoes – white potatoes offer a good dose of vitamin C while sweet potatoes provide vitamin A – both of which boost your immune system
· Onions and garlic – both contain antimicrobial properties, which may help protect your body from illness

This week’s route is courtesy of the Undy 5000 5K. Over the weekend, runners hit the streets of Decatur -- some in their undies -- to build awareness for colon cancer as part of this nationwide racing event. Enjoy!

Chocolate Milk Does the Runner’s Body Good

Like a lot of runners, I typically reach for a Gatorade or a cold glass of water after a run. Not any more. I’m now turned on to the benefits of chocolate milk as the ultimate post-run recovery drink. Who knew a childhood favorite would deliver essential nutrients for runners?

Runners need a combination of protein and carbs within 30 minutes of a run to refuel and repair muscles. And chocolate milk offers the perfect balance of these nutrients. Liz Applegate, Ph.D., touts the importance of milk for runners in the January issue of Runner’s World. I’ve never been much of a milk drinker, but now I try to get a few servings every day to gain the benefits that this vitamin-packed elixir offers.

If you’re training for the ING Georgia Race (like me) or another long-distance event, it’s important to get nutrients that restore your muscles. And chocolate milk is an ideal way to help your body recover from a hard workout.

As mom always said, drink your milk – it’s good for you!

This week’s route is one of my favorite runs around Druid Hills. It’s a good training run for the ING Georgia Half-Marathon. You can find the route at Map My run under my group Atlanta Running.



Decatur to Druid Hills – 11 Mile Route

· Start at Fellini’s, located at the corner of Commerce and Sycamore Place
· Stay on Sycamore Place, running past Fellini’s
· Turn right on Howard Ave
· Stay on Howard and run past Decatur H.S. and East Lake Marta Station
· Turn right on Ridgecrest
· Turn left on McClendon Ave
· Stay on McClendon until you reach Little Five Points
· Turn right on Moreland Ave
· Stay on Moreland and cross Ponce de Leon Ave
· Moreland turns into Briarcliff· From Briarcliff, turn right on N. Decatur Rd
· Turn right on Springdale
· Stay on Springdale and cross Ponce de Leon
· Turn left on Ponce de Leon and take it back to Downtown Decatur
· Turn right on Church St
· Turn left on Sycamore St
· Turn right on Sycamore Place
· Turn left on Commerce
· At College, turn left and run back up Commerce to Fellini’s

Runners: Nutrients from Food (not Supplements) Keep Immune System Strong

Last month, I wrote about my struggles to fight off a nasty respiratory virus that kept me from running for nearly four weeks. It sparked a search on my part to learn more about improving my immune system’s ability to fight off infections.

A colleague of mine passed along an article from the Wall Street Journal last month that detailed the role nutrients from food have in maintaining a strong immune system. What it comes down to is knowing the vitamins and minerals that contribute to the immune system and the foods that serve as good sources for these nutrients. One fascinating point – malnourished people can serve as a breeding ground for viruses that spread to healthy people. Think about last spring’s outbreak of the H1N1 virus or the SARS virus from a few years ago.

So, what foods help your immune system? How much do you need?

The WSJ story provided a helpful chart of the key vitamins and minerals that contribute to a strong immune system. Vitamin A was the top nutrient, benefiting all four categories of immunity health. It helps regulate the immune system by making white blood cells that fight off infections and viruses. Good sources for vitamin A are liver, carrots, spinach and kale.

Other key nutrients and the food sources to look for include:

· Vitamin B-6: potatoes, bananas and fortified cereals
· Vitamin C: red pepper, orange juice, kiwi and broccoli
· Vitamin D: salmon, mackerel, tuna and fortified milk
· Vitamin E: wheat germ oil, almonds and sunflower seeds
· Iron: chicken liver, beef, fortified cereals, and beans
· Selenium: Brazil nuts, tuna (in oil), beef and turkey
· Zinc: oysters, Alaska king crab, pork shoulder and fortified cereals

The NIH Office of Dietary Supplements is a great resource for detailed information on these nutrients and the suggested serving sizes.

What's the issue with taking supplements to get these nutrients?

A multivitamin is a good addition to your diet, but supplements of individual vitamins and minerals can be problematic. Supplements aren't absorbed as easily by the body as nutrients from food. And too much of certain nutrients can be detrimental. For example, an excess of zinc can create problems with your body's ability to absorb other minerals. In addition, some supplements can interfere with over-the-counter drugs and prescriptions.

So runners, don't let a weak immune system interrupt your training schedule. Maintain your health by getting a good balance of vital nutrients from food. If you take supplements, be informed about the potential effects.

This week’s route is a 3.5 mile run through Druid Hills and Fernbank. You can find the route at Map My Run under my group Atlanta Running.

· Start at the parking lot of the Fernbank Museum

· Turn right on Clifton Rd· Turn right on E. Clifton Rd

· Turn right on Conventry Rd

· Turn right on Heaton Park Dr

· Turn left on Atwood Rd

· Turn right on Ponce de Leon Ave

· Turn right on N. Ponce de Leon Ave

· Turn right and cross Ponce de Leon Ave

· Veer right onto S. Ponce de Leon Ave

· Cross Ponce de Leon

· Turn left on Lullwater Estate

· Follow Lullwater back to Ponce de Leon

· Turn left on Ponce de Leon

· Turn left on Clifton Rd

· End at the Fernbank parking lot