The good news is that regular exercise can be a strong ally against the common cold and flu, as moderate exercise can stimulate the immune system.
However, this is tempered by the body’s reaction to the stress placed on that same immune system when the runs get long. According to researcher David Nieman at Appalachian State University (a marathoning and ultra marathoning veteran), there is a 3-72 hour window after our long, hard efforts (90 minutes +) where the body suffers a temporary impairment of the immune system, making marathoners and half marathoners sitting ducks for the post-long run or post-race cold.
What’s a runner with goals to do?
While it is impossible to control for everything, with a few precautions, hopefully the odds will skew a bit more favorably.
Stay hydrated
Although we normally associate the need for hydration with the other three seasons, dry winter weather, altitude if visiting a mountainous region, or the unfamiliar humidity of a warm vacation spot can catch us off guard. Even if just staying inside, the dry air in our well-heated homes can make a difference. Particularly if traveling by air or consuming more alcohol than usual (ahem), staying hydrated can be a key component to keeping your body working well and running well. An oft-quoted rule of thumb is to consume 64 ounces of water per day, or 8 regular sized glasses. Some even suggest dividing your weight in pounds by two and using that number for how many ounces you need, or even taking 2/3 of your weight in pounds if you exercise. If these numbers seem daunting, the point is – you probably could use some improvement in these areas, even if only incrementally!
Get Vaccinated
True, you could get some variant of the flu or another virus still, but your body ability to fight it off is that much more prepared with the vaccination's 'cheat sheet'. As recreational adult runners, we can’t always treat ourselves like professional athletes. In this case, however, we can. If you have a winter or spring goal race planned, and your brain fast forwards to a hypothetical, very inopportune illness the week of the race, then this becomes a slam dunk. Don’t let random viruses sabotage your training or racing!
Wash your hands like a doctor
No, this has nothing to do with running, except that recreational runners with big plans don’t like them going awry. Wash them well, for 30 seconds with warm water and soap, and avoid touching your face to spread what germs make it through the gauntlet! Carry hand santitizer, and use it when washing hands isn't possible.
Sleep
Although sleep is always important for performance, it takes on an even greater role during cold and flu season as several studies have shown the body’s immune system can be significantly impaired with repeated sleep deprivation. Six hours instead of eight may not seem like a big deal, but during the winter and while training hard, too many of those nights can end up having the reverse effect from what efficiency you hoped to accomplish during those extra hours of wakefulness – laying you out for a couple days or preventing training during a crucial period. Be a jealous guardian of your sleep time, and you’ll likely be more efficient and effective during your waking hours anyway!
Eat well
It is always a good idea to eat nutritiously, but during cold and flu season, good choices of immune system boosting foods with important nutrients can be particularly important. For example, try a bean chili – lots of veggies and beans with key vitamins and minerals, and some spiciness to clear the nasal passages for good measure makes this dish more than just a warm comfort food, according to researchers at Wake Forest. If you unfortunately do fall prey to the flu, try these foods as a part of your "return to health" arsenal.
No immune system is truly immune. This winter, let your running habit be the catalyst for healthy habits that will hopefully give you (and your family) a better chance of staying active and on your feet!
Originally written by Dena Evans
Updated by Ashley Benson
Ryan Hall was the first American to break one hour in the half marathon, running 59:43 in January of 2007 at the Aramco Houston Half Marathon. His first marathon later that spring represented the fastest debut of any US athlete (2:08:24), and his current personal best of 2:06:17 ranks him second to Khalid Khannouchi on the all-time American list. After winning the 2008 Olympic Marathon Trials, Ryan finished 10th in Beijing, and has placed 3rd and 4th overall in the last two Boston Marathons, running 2:08:40 in 2010, the fastest American time in the history of the event.
On December 1, John Hancock announced Ryan's inclusion into the 2011 Boston Marathon elite field. Before he can tackle Heartbreak Hill again, however, he will need to train through the winter like the rest of us. Ryan took a few minutes with us to share some insight about winter and holiday running.
Photo credit: Victah Sailer
Coach: Growing up in Big Bear (California) and now training in Mammoth, Flagstaff, and other high altitude locations in the winter, you must regularly encounter some rough running weather (cold temperatures, snow, ice, etc). How do you tweak your training to account for these less than ideal conditions?
RH: Training during the winter months is certainly not my favorite season to train through, but the weird thing is that I always come out of the winter in the best shape of the year. I don't know what it is about training in the snow, cold, rain, etc. that makes me feel better than I typically do, but I know that its worth it for me to tough it out through these gray months. The hardest thing for me to do is to be flexible in my training schedule from week to week. For example, if I am scheduled for a big tempo run on Friday but the snow is coming down in buckets I have to have an open mind and be flexible enough to move the workout back, which in the past has been difficult for me to do. If I am not willing to move the workout back it means I have to be flexible to do the workout indoors on a treadmill or at least wait for the afternoon sun to clear the roads. Luckily, now my coach is in charge of the weather and my workouts so it all works out.Coach: I assume that the challenges of winter training might encourage mental toughness. What are some key things you remind yourself during the winter to help keep you focused on the training vs the challenges that might be posed by the weather, shorter daylight hours, etc?
Coach: You come from a large family with several folks who enjoy or have enjoyed running. Did you have any running related holiday traditions with your family growing up or nowadays with your wife, Sara? Or have you heard of any fun ones from other families you might like to try in the future?
RH: Well, this isn't necessarily running, but last year after a long run, Sara and I went out into the forest to hike up a mountain and cut down our own Christmas tree. That was a first for the both of us. It was fun, but I was drained for what felt like a week after that. This year, we will probably go cut another Christmas tree, but on an off day from running. Other than that, Sara and I have done a jingle bell run a couple years back and had a lot of fun. There is nothing like ending a cold run at a coffee shop with a hot chocolate waiting.
Coach: I know you enjoy doing some cooking from time to time. Any favorite holiday dishes you might recommend for our runners trying to stay on track with their training when so much good food is available?
RH: Cinnamon rolls were on my mind until I got to the end of your question. Many of my holiday favorites like turkey, egg casseroles, and yams are actually super nutritious. They just are usually prepared in unhealthy ways even though healthy versions are out there and are equally tasty. I love fresh winter foods like squashes, brussel sprouts, and cranberries. This year I am hoping to get to cook the turkey. I have a new healthy and unique recipe that is so good. It requires skinning the turkey before brining it for 24 hours, baking it at 350 for the first hour, then turning the temperature down to 180 for the next 23 hours. It's the most tender and tasty turkey I have ever had. With that said, I think moderation is the key during the holidays. I like to enjoy an occasional homemade dessert because I do like a good sweet every now and again and I always want to honor the person who took the time to make the dessert.
Coach: Like you, many of our Runcoach runners are heading into the holidays while training for spring marathons or half marathons. Some folks feel like the race is so far off it won't matter if they skip out on training for a few weeks now, and others are nervous and feel like the race is just around the corner. How do you recommend folks maintain a good balance with months ahead to train?
RH: Good question. I would suggest to plan your training ahead so you know what days are going to be tough to get out the door. Use these days for off or recovery days. As long as you have a good plan with the long term goal in mind you will be alright. I make sure I am doing the proper workouts during the proper phases of training. What I mean by this is that I know that even if I am not killing my workouts in December and January it is fine because they aren't my biggest workouts in preparation for a spring marathon. If I was killing my biggest workouts in December and January, then I would be concerned. I wait to do the meatest part of the my training in February and March.
With group fitness challenges, personalized training plans, coaching support, branded rewards, and our patented training technology, Movecoach will help you build your fitness, and lead a healthier, more active life.
Here are some FAQs:
1. How do I see my achievements/ progress?
Open your app and see the home screen. Scroll down to "achievements" to see all the milestone levels and badges you've compiled.
You can also see how many more miles or workouts you have to your next milestone.
In the website these details can be accessed through the icon(image) on the top right > Profile.
2. What's the training plan?
Races aren’t the only goals you can target. With Movecoach, you can challenge yourself to step, walk, run, bike, or swim a certain distance over a certain period of time, or post the most workouts of your favorite fitness activity. Movecoach will help you break up and create a path to the goal.
How to: On the App, select the calendar icon to the left of the home icon. Toggle to the “Goals” page, and click on the upper right-hand corner of the box that says “Current Goal.” On a computer, click on “Goals & Results” and select “+Goal.”
3. How do I create a mini-challenge among my friends?
As you participate in the company-wide, annual effort to move, create a personal fitness challenge that revolve around your own goals. Aim to post the most workouts of your favorite class or fitness activity. Or challenge yourself and officemates to step, walk, run, cycle, or swim a certain distance in a certain time.
How to: On the App, click on the flag icon to the right of the home icon. Select + Create A Challenge
On a computer, go to “Challenge” then "Custom". Select Create A Challenge
Once the challenge is set up, Click on “Invite Friends” to encourage your co-workers to join your Challenge. You can encourage one another as your movement adds up, or enjoy a little friendly competition!
4. How do I hi-5 my friends?
Giving and getting support from your friends and colleagues is one of the funnest parts of the challenge. High five others for their hard work, and enjoy getting your own.
How to: On the App, click on the flag icon to the right of the home icon. Click on the “Leaderboard,” then select on “Latest Achievements.” Click on the hand outline—you’ll see it turn solid blue— to give others a virtual “high five.” If you’re on a computer, go to “Account Settings,” and select a team.
5. I need help. Who do I contact?
Our staff of USATF, and RRCA-certified coaches are here to answer your training questions.
How to: On the App, click on the “Me” icon at the bottom left-hand corner of the screen. Toggle to “More,” and select “Need some help?” from the top. Or, email us at coach@movecoach.com
Laura and Colfax have a special relationship. If you are on Instagram @runswithcolfax is sure to brighten your day, especially if you’re lucky enough to catch a photo with Colfax staring at the camera!
Laura is a Mom, Veteran, Dietitian, Triathlete, Runner and many more. So you might wonder how she gets it all done in a mere 24-hours? We asked, she replied “It’s habit, beginning with planning and prep the night before”.
Below is an extended Q&A with this super woman.
How or why did you start running? How did you find Runcoach?
- I originally started running in high school, 24 years ago (eek!). I didn’t make the cut for my school’s soccer and softball teams, so I thought I’d give cross country a try, and then also ran track and field. I took a break from running competitively during college, and then decided to see if I could still run a 5K when my now-husband (fiancé then) was deployed to Iraq in 2004-2005. It turned out I could, and I’ve basically been running regularly ever since.
- I honestly don’t remember how I first stumbled across Runcoach! I think I saw it mentioned on someone’s blog or Instagram feed a couple years ago and checked it out. After years of using free training plans I found online or wrote up myself, I knew I needed something a little more individualized to not only push myself a little harder but also be appropriate for my personal fitness level and goals.
What motivates you to get out the door each morning?
- These days, it’s habit more than motivation. It’s just what I do, and I know the rest of the day I’ll feel a lot more relaxed and productive if I run (or work out) first thing. Also, Colfax pops up ready to go as soon as my feet hit the floor, and his excitement certainly helps.
How did runs with Colfax become a regular thing?
- It was initially my husband’s plan for us to get a dog that could run with me, since I run early in the morning by myself. We have another dog but she’s never been interested in long slow distance! Sprinting is more her style. He did a lot of research into the breed that would be the best fit for our family, lifestyle, and ability to run long distances, and decided on a Brittany. We got Colfax when he was 4 months old and started him out with walks. After he turned one, I started adding short running intervals – a quarter mile at a time to start, and then gradually built it up from there. At the time, I didn’t think he’d run EVERY run with me, but when I saw how much he enjoyed it, it soon became a regular thing.
**Important note: Colfax is a champion racer. Check out his first-place medal from Palmetto Running Company. Congratulations to Laura on placing first in her age group as well. A truly DYNAMIC DUO!
What do you enjoy most about your wellness routine currently?
- It’s MY time. The rest of my day is often dependent on the priorities of others – at work and at home as a wife and mother of 2 young boys – so the time I spend running and working out is often the only time that’s completely within my control. I have always loved to be active (I’ve been an athlete since age 5), so spending my free time moving in ways that make me feel good physically and mentally is a high priority.
What are some of your personal wins?
- I’m most proud of the times I tried something I’d previously never thought possible, like triathlons, marathons, reaching new training mileage/intensity milestones, remaining active through two pregnancies, and clawing my way back to even higher levels of fitness postpartum and now as I get older. I’ve never ceased to be amazed at what my body can do when my mind gets out of the way.
What are your future goals?
- The half marathon has broken my heart the last 4 times I’ve run it, all due to situations out of my control. But I’m not giving up! Someday I hope to break my PR of 1:51 (set 8 years ago). I’m also looking forward to eventually running another marathon and breaking 4 hours, but in the meantime, I’m having fun focusing on what I’ve recently decided are my stronger distances – 5K and 10K – and hoping to continue setting PRs in those distances.
Laura and Colfax, we are rooting for you both to reach new levels of fitness, personal bests, and enjoy every second of your journey!
Photo cred: Laura from @runswithcolfax
Did you know having the incline at 0% is actually like running on a slight downhill. Don't slack off!
-Do not hold on to the handrail or console.
These are placed for safety, not to guide your activity. When you hold on to the rail, it hunches you over. This is not an effective running or walking form. It can cause lower and upper back pain. Keep your spin nice and straight, and pump your arms forward.
-Pay attention to your stride.
You should have the same stride as when you are running/ walking outside. Lots of people make the mistake of overstriding (landing heel first with your foot well ahead of your body's center of gravity). This is because the treadmill belt helps to move you forward.
To avoid this mistake, keep the belt at a pace you can manage. Keep your stride ligh and quick. If you have a device to track your cadence use it!
-Do not step on or off while the treadmill is moving.
Most treadmill injuries are cause by falling or jumping off a fast moving belt. If you need a quick break, use the pause function or slow the speed of the machine to a very slow pace, and step off.
Top prevent needing to step off, try to be prepared with a towel, headphones, water and your phone before you get started.
-Bring entertainment
To combat the boredom, bring music, a podcast, magazine, or movie to watch. I usually don't recomend using headphones outside for safety reasons, but inside it's perfectly find. Having entertainment will prevent you from constantly checking your time and distance, and allow you to relax.
Be sure to aware of your form still. Nice and tall spine!
Looking for a way to invigorate your diet? Try to swap out your go-to produce for these seasonal health heroes.
1) Lentils
During the colder months especially, lentils might appear in the hot case of your local supermarket in soup form, or in spreads and on salads in the summer. Providing a hearty delivery of carbohydrates with a low glycemic index, lentils release energy slowly and in doing so, help blood sugar stay regulated. In other words, lentils help avoid the spike and crash of more simple carbs. Lentils also deliver vital nutrients, such as magnesium for heart health, and over one fourth of lentil calories come from protein – a great vegetarian source.
2) White Beans
White beans are better than black in several ways. First, white beans better facilitate digestion as they are packed with fiber. Next, this superfood is high in calcium, which is good news for your bones. Plus, thanks to their mild, go-with-anything savory flavor, white beans are a little more versatile, working with rice and soups as well as meat and vegetables.
3) Chocolate Milk
Once the province of kids and adults looking for a late night snack with a glass of 2% and a bottle of Hershey’s syrup, chocolate milk has happily (for many) fully entered the discussion as a legitimate recovery beverage. With a mixture of slow acting and quick acting proteins found in cow’s milk, plenty of carbohydrates, and a solid cache of calcium, chocolate milk helps you feel like a kid again in more ways than one. Don’t feel guilty, and drink up.
4) Butternut Squash 
An autumn staple, that is an excellent sources of vitamins A and C. These are key nutrients to keep your immune system in cold- and flu-fighting shape. Butternute squash has less than half the calories of other filling carbs like whole wheat pasta.
*Try roasting to get a caramelized sweet taste, or toss with oil in the oven for a savory dinner. If you really want to elevate the experience, mix with pomegranate seeds, chopped scallion, lemon zest, crushed pistachios and a drizzle of balsamic vinegar.
5) Walnuts
On your salad, in your cookies, on top of cereal - adding walnuts to your diet on a regular basis can provide a host of health benefits. Walnuts, an anti-oxidant source of Omega 3 fatty acids, have been studied to have a positive affect on a wide variety of health issues, particularly cardiovascular performance and cholesterol levels. Sure, walnuts have a fairly high caloric and fat content if consumed in copious amounts, but the health benefits of a few ounces per day go a very long way.
6) Apples 
Apples are high in fiber and low in calories (just about 95 per medium apple), and are a good source of vitamin C for immunity support. Fall is the ideal apple picking season, so perhaps you can truly enjoy the fruits of your labor. Pair your apple with some nut butter for a filling and nutritous snack. Or bake an apple pie and enjoy knowing that, it's not just butter and flakey crust you are enjoying.
Ironman triathlete, Duathlon world competitor, Ashley Benson, shares her tasty Mixed Fruit Steel Cut Oatmeal recipe with us as part of our new series – Performance Fuel!
Mixed Fruit Steel Cut Oatmeal
As busy professionals, athletes, moms, or anyone on the run throughout the day, breakfast is probably the most neglected meal. The go-to breakfast of a bowl of cereal, or that muffin at Starbucks as you make your way to work may satisfy the taste buds, but it leaves you hungry in an hour as your sugar levels spike and then energy levels drop. In our effort to help create a sustained energy level, and longer satiation of hunger. Runcoach has some recommended meals that are easy, healthy and taste great! This can be your first step in taking out a big chunk of processed foods from your diet too!
Our first breakfast up is Steel Cut Oatmeal with Mixed Fruit. This breakfast can be made ahead of time, and kept in the fridge for 4-5 days so it’s ready when you need it with just a quick warm-up in the microwave. You’ll find your hunger at bay longer through the morning, as well as better managing your blood sugar, improving energy levels.
With just a few purchases, you can be ready to make your own tasty oatmeal.
This can be made dairy-free, as well as gluten free. You’ll have to find Gluten Free Steel Cut Oats on Amazon or a specialty grocer for the gluten free version though.
Servings: 4-6 8oz servings
Ingredients:
Directions:
For stove top
Now you have a batch of a healthy, tasty, balance breakfast, ready to go when you are! Make sure you fuel your body well for the long day ahead. This is also a perfect pre long run breakfast!
Your pasta dinner has been consumed; your D-chip is safely looped around your shoelace. Your final cup of water is in your hand and you’re just waiting for the gun to go off. What now?
Whether you are a beginner or an experienced athlete, taking a few key tips to the starting line can help you dig down and find your potential on race day. Here are a good ones to consider:
1. Practice as many race day details beforehand as possible.
As Brett mentioned in this month’s Pro’s Perspective, it is important to stick with the tried and true details that have brought you successfully to this point. Can you survive if an unexpected change of plans is required? Sure. However, knowing that there are several things you will do on race day that have been proven to work for you in the past can provide great peace of mind.
If you have a pre race or pre long run breakfast that has worked well, make plans to have the same on the big day, even if that means bringing along your own peanut butter, your favorite bar, your favorite drink. Yes, the hotel buffet might look tempting, but if you haven’t eaten bacon before heading out the door for a hard run, today is not the day to try.
Resist the urge to wear that cute new thing you bought at the expo the day before. Wear it later to impress your friends around the neighborhood instead, and go with the shorts and shirt that have worked for you on your long runs. Consider the temperature ranges of your race day and have options for unseasonably cold or wet conditions already planned and packed for.
2. Commit to running your race at your pace
Everyone has heard stories of those who start too fast and struggle at the end as a result, or seen races where the whole crowd appears to be sprinting from the start line of a long race. Do the math on the time you want to run, and stay in the ballpark of those mile splits (and perhaps even a bit slower for the first few miles) during the explorative stages of the race.
It is extremely tough not to be caught up in the adrenaline of the crowd, the announcer trying to fire everyone up, the extra energy you have from being tapered and rested, and the older, less fit appearing person who seems to be running so fast and easily right by you.
However, resist you must.
You’ve come too far to let short-term emotional bursts drag you away from your long-term goal. As they always say about everything else requiring patience that is not actually a marathon: this is a marathon, not a sprint. And the reason why they say it is because it is actually true when you are indeed engaged in a marathon and you need to be steady and independently motivated. Nerves of steel. You can do it.
3. Plan for a rough patch
There will be a time, if not in this race, but next, where you will go through a tough patch, get a cramp or a side stitch, or have an unexpected period where your ultimate completion may feel like it is in doubt. Rest assured that is completely normal, and plan in advance to give yourself time to let it ease and sort itself out. Think of it as an expected challenge you plan to meet, so when it occurs you can almost greet it with joy. Oh, only a side stitch, Ha! I’ve got this. I’m going to take some deep inhales until my muscles relax. Man, I feel out of juice. Perfect! That’s what I was carrying this extra gel packet for. Even if you haven’t brought the antidote, many times the race is long enough and your body resilient enough that what seems like a deal breaker has resolved over the next 3-5 miles. Plan in advance to give yourself at least that long to let it ease. Certainly anything that indicates serious injury or illness should be taken extremely seriously and acted upon with every caution. But if you recognize that crampy calf or that mid-long run “blah” feeling, be excited about how you are going to persevere past it and do.
4. Celebrate intermediate steps
Is it mile 10 and you are still on pace for your goal? Have you successfully made the first half of the race without feeling like quitting once? Have you taken fluids and nutrition as planned through the first several miles? Were you able to give a thumbs up to your spouse and kids along the course when they were waiting for you to pass late in the race? Consider some of the ingredients to a successful race day and enjoy a moment of appreciation along the route when you execute these plans. A “good day” is comprised of a bunch of different things that have gone well. You may not always be able to get through the race with a perfect score, but if you have several evaluative check boxes, you’ll have a more complete appreciation of how and why things ended up well in the end.
5. Visualize the finish
Before you start, imagine the weight of the finisher’s medal on your chest, the balloon arc or banner over your head, even the joy of triumphantly retrieving your baggage from the trucks and reuniting with your family. These images, seared into your brain beforehand, can be powerful motivators when things get tough on the racecourse. What will be most enjoyable to you about finishing? Picture yourself doing that, and continue to keep picturing it until you cross the line and can enjoy it for real.
Written by Dena Evans
Updated by Hiruni Wijayaratne
The amount of money raised by runners competing for various charitable causes has grown a staggering and amount over the past several years. We are well familiar with the “macro” type efforts to help those who need it through these amazing efforts. but sometimes we may forget that there are ways in which we can make a difference in the course of our everyday run. We’ve written before on practical and safety tips in a previous post on running etiquette, but here are a few ideas for ways in which you can “do good” next time you head out.
Pick up at least one piece of trash before you get home
Many of our favorite places to run haven’t always been treated with kid gloves by those that have tread on the paths before us. Leave your route a smidge better than you found it, and maybe build some positive momentum for anyone who sees you and is inspired to do likewise.
Respect signs, directional signaling, and stay on the labeled paths
Oh, how it smarts when a favorite route is paved over, changed, or new signs ask runners to avoid previously popular informal short cuts along a trail! Although it is tempting to continue as if those changes never had occurred, deep inside we know they were probably made for a reason! Because we care about the long-term survival of these routes, it is probably in our own best interests to take the lead and make sure our footfalls occur in the areas requested, as annoying as that may possibly be. Likewise, every time we run on the portion of the path intended for pedestrian travel, call out before passing, and revert to single file when oncoming traffic approaches, we also encourage others to do the same and keep traffic on these routes flowing safely and well for all.
Smile, wave, and say good morning!
Many runners reflexively follow this rule when passing others or encountering someone coming the other direction. In addition to just being good manners, making the effort to smile and make eye contact with others may help improve their day, may help remind you that you are part of a larger community of people and that you are all advancing the cause of physical fitness and health, and may help you remember that person if you encounter them in a different context.
Run an errand (literally)
Corny as it may sound, using your feet to do something you normally do in your car – mailing a letter, picking up or dropping off a small item, might save you a bit of time, save you a bit of gas, and probably give you an outsized feeling of pride, knowing you did your part for the environment that day. That said, every little bit does help, and on a day when you don’t have a hard workout to give a big sense of accomplishment or on a day when things aren’t going your way generally, checking something positive off the list can actually help change your mood in the process.
Invite someone for next time
If you’re running, you’re automatically doing something positive toward your health. You may even cherish that time alone as your only quiet moments of the day. However, remember the first time you went running or walking – it may well have been because another invited you along and welcomed you to the “tribe.” When you have the opportunity, perhaps you can be that gateway to someone else and help them enjoy the benefits and adventures you have enjoyed during your running journey.
