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How to Build Your Immune System as an Endurance Runner

by | Mar 27, 2023

This article was read 3766 times. Enjoy!

How to Build Your Immune System as an Endurance Runner

Tips and strategies for staying healthy and strong

If you’re like me, then you know that endurance running can take a toll on your body, both physically and mentally. One of the most important aspects of being a successful endurance runner is maintaining a strong and healthy immune system. In this article, I’ll share with you some tips and strategies that I’ve learned over the years for building and strengthening your immune system.

Eat a Nutrient-Dense Diet

One of the best things you can do for your immune system is to eat a diet rich in nutrients. Focus on consuming a variety of colourful fruits and vegetables, lean proteins, healthy fats, and complex carbohydrates. Here are some specific foods to include in your diet:

  • Dark leafy greens like kale, spinach, and collard greens
  • Berries like blueberries, strawberries, and raspberries
  • Citrus fruits like oranges and grapefruits
  • Garlic and onions
  • Lean proteins like chicken, turkey, and fish
  • Nuts and seeds like almonds, sunflower seeds, and chia seeds
  • Healthy fats like avocado, olive oil, and coconut oil
  • Complex carbohydrates like sweet potatoes, quinoa, and brown rice

Try to avoid processed foods, sugary drinks, and foods high in saturated and trans fats.

Stay Hydrated

Drinking enough water is crucial for maintaining a strong immune system. Water helps flush toxins out of your body and keeps your cells hydrated. Aim to drink at least eight glasses of water a day, and more if you’re running in hot weather or at high altitudes.

Get Enough Sleep

Sleep is essential for your body to repair and regenerate, and it’s also important for your immune system. Lack of sleep can weaken your immune system and make you more susceptible to illness. Aim to get at least seven to eight hours of sleep per night.

Manage Your Stress

Stress can have a negative impact on your immune system, so it’s important to find ways to manage your stress levels. Try activities like yoga, meditation, or deep breathing exercises to help reduce stress. You can also try talking to a friend or therapist to help you cope with stress.

Take Rest Days

Rest days are important for your body to recover and for your immune system to stay strong. Overtraining can weaken your immune system, so make sure to schedule rest days into your training plan.

Consider Supplements

While a nutrient-dense diet should provide you with most of the vitamins and minerals you need, some supplements can help boost your immune system. Talk to your doctor or a registered dietitian about which supplements might be right for you. Some supplements to consider include:

  • Vitamin C
  • Vitamin D
  • Zinc
  • Probiotics
  • Echinacea
  • Garlic

Remember, supplements should not be used as a substitute for a healthy diet and lifestyle.

Practice Good Hygiene

Practicing good hygiene is crucial for preventing the spread of illness. Wash your hands frequently with soap and water, especially before eating or touching your face. Avoid touching your face as much as possible, and cover your mouth and nose with a tissue or your elbow when coughing or sneezing.

Stay Up to Date on Vaccinations

Vaccinations are an important way to protect yourself and others from illness. Talk to your doctor about which vaccinations are recommended for you as an endurance runner, and make sure to stay up to date on them.

Listen to Your Body

Finally, it’s important to listen to your body and take action if you feel like you’re getting sick. Resting and taking a break from running may be necessary to allow your body to recover and avoid getting sicker.


As an endurance runner, your immune system is key to your success. By following these tips and strategies, you can build and maintain a strong immune system that will help you stay healthy and perform at your best.

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.