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Cold season pays attention to long-distance running for your own immunity investment
No one likes to get sick, but the risk of illness is not low for a competitive runner because even minor training disturbances can make runners crash the track. Sounds too exaggerated? Earlier this year, Norwegian sports scientists published an analysis report analyzing the nine-year training data of the cross-country skiing team at the top level in Norway. Those champions of the Olympic or World Championships have an average of 14 days of respiratory or gastrointestinal infection every year; other top athletes in the world have 22 days. Avoid a minor illness. In other words, it may be the difference between standing on the podium and running.
In the face of imminent high seasons of flu and colds, there are some simple and easy measures to reduce the risk of illness: Wash your hands, sleep enough, get enough nutrition, drink plenty of water, and so on. There are also a number of potential illness risks that are not easy to notice. The professional extreme running athlete Sage Canaday finds that if he goes to a crowded public place after a long-distance running in cold weather, he is most likely to get into the game. The following are some other issues that need attention at the same time as high-intensity training.
Serge Canadi
Won the championship of the 2012 World Mountain Run Championship, but got sick on the return flight.
Take the opportunity to travel
In the Norwegian study, one day after the flight, the probability of athletes getting sick was five times normal, and the risk continued for a week and stayed high. The probability of illness one day after the game was only tripled.
As a result of the research, Norwegian skiers are now advised to stay home again after the game. Perhaps this proposal is not suitable for everyone, but the principle behind it is the same. After the game, or after taking a flight, give yourself at least one day of easy training before returning to training. If you participate in both the competition and the plane, the rest of the day should be completely rested. Do not feel that this is a rest, and think of it as an investment in health.
Pay attention to long distance running
High-intensity training for pursuing personal best results can make the runner's immune system weak. Studies have shown that exercise length is more critical than strength: In a recent study, a 2-hour medium-intensity run had a greater impact on the immune system than a 30-minute high-intensity run.
Taking in carbohydrates during and after running can help reduce the hormones that suppress the immune system. If your running time is longer than 90 minutes, prepare a sports drink or energy gel; after any long-distance or high-intensity training, supplement carbohydrates and protein by a ratio of four to one, such as a peanut butter banana sandwich with a glass of milk.
Focus on the level of D
Although Norwegian athletes had the highest intensity of training before the start of the winter season, their chances of getting infected were highest in late winter. One possible reason is the seasonal change of vitamin D, because the level of vitamin D mainly depends on sunshine.
A recent analysis concluded that in order to minimize the risk of infection, athletes need to ensure that blood 25(OH)D (indicator data for vitamin D in the body) needs to reach 75 nmol/L instead of the usual 50 nmol/L. Fat-rich fish, eggs, and fortified milk can provide some vitamin D, but researchers still recommend supplementing 1000 IU of vitamin D3 daily during the winter.