Staying healthy

Liz says:

“Regular exercise is really good for your health, but I never train when I’m ill. Instead, I try to avoid illness in the first place so as not to miss out on my runs!”

Healthy people are ill less often, feel better, have more energy and are less stressed!  However when running, we temporarily lower our immunity, leaving us more prone to illness which impacts on our training schedule.

Key to a healthy immune system is eating a healthy balanced diet. Fresh fruit and vegetables, carbohydrate, proteins and essential fatty acids all play a part in keeping our defences strong and ready for action.

Immune system boosting ideas

• Keep the carbs - Carbohydrate is important in supporting the immune function.  A steady, effective weight management programme is based on eating the right amount and types of food at the right time, coupled with a regular, progressive and appropriate exercise routine.
• Go for protein - Protein is important to help your body recover and re-build your muscles after running.  Without it you risk getting run down. Great protein choices are soya, lean cuts of meat, fish and eggs.
• Eat the essentials - Essential fatty acids, such as omegas 3s are vital to the functioning of every cell in the body and keeping it healthy. Omega 3s can be found in eggs, oily fish such as tuna, salmon and mackerel, linseeds, walnuts and seeds. A small amount of these foods should be present in your diet each day. 
• Stay clean - Frequent contact with objects handled by others spreads viruses. By washing your hands regularly with soap and warm water you will be reducing your chances of catching them! 
• Don’t touch - Avoid touching your face. Viruses like to get into your body through your eyes mouth or nose.
• If in doubt, don’t! - If you feel like you are coming down with something, rest and allow your body to put all its energy into fighting the illness.
• Watch that window - After your run make sure you get warm and dry, rehydrate with plenty of fluids, and eat something healthy to replace your energy within 30 minutes of finishing your workout. 

More information

For specific enquiries, email gotraining@nspcc.org.uk. You can also download training plans here.

Please note: Neither the NSPCC, Liz Yelling nor Active Futures can be held responsible for any loss or injury resulting from any information contained within these training pages. Please ensure that you have taken medical advice from your GP before commencing your training and taking part in your event.