Endurance running and the Immune system - She Runs Eats Performs

Episode 14

Published on:

9th Jul 2020

Endurance Running and Immune System

Endurance running and the Immune system

A healthy Immune system is vital for everyone at all times. This year during the COVID-19 pandemic the immune system is something talked about amongst everyone. As runners we have a vested interest in being in peak health so we can run and race all year round and particularly in these times we are all really keen to doing everything we can to protect against possible infections.

We focus on:

1. The impact of endurance running on our immune system

2. The female factors we need to consider for immune health

3. How you may support your immune system nutritionally

Show Notes


An introduction into the importance of a healthy immune system for a runner and for everyday health.


Insights into Professor David Nieman’s research on the impact of long-distance endurance running and potential for suppressed immunity leading to post race and training infections, and why running more than 20 miles a week can increase risks of infections or illnesses.


The 60/60/60 approach to managing your training to reduce risks of suppressed immunity as a runner.


A quick overview of how the immune system functions and what may happen when the immune system is suppressed.


The potential risks to a runner if their immune system is suboptimal – upper respiratory infections and compromised recovery from injury and illness.


Karen’s personal insights into utilising nutrition to recover from injury.


The female factors we need to consider for the immune system and insights into autoimmune conditions.


How to support our immune systems for everyday health, but also as a runner plus a look at some key nutrients to support the immune system e.g. Vitamin D, Polyphenols and Beta Glucans


A spotlight onto research about carbohydrates and the immune system.


Tips on using antioxidants as nutritional supplements.


Supporting nutrition for your immune system with your food plan.


Key Takeaways

  • Moderate and consistent exercise promotes the immune system
  • Marathons and ultra marathons can lower your resistance for 24 to 72 hours afterwards
  • Try the 60/60/60 approach which means run less than 60 miles a week, mostly at low intensity (60% of max VO2 corresponds to 75% of max heart rate), and mostly in workouts that are less than 60 minutes at a time to minimise negative impact on the immune system
  • Eat optimallly - macronutrients (Protein, Carbohydrate and Fat) and micronutrients (vitamins and minerals)
  • Test for Vitamin D
  • Eat foods containing polyphenols beta glucans, zinc, selenium, vitamin C, other antioxidants, omega 3 fats
  • Focus on consuming quick release carbohydrates at timed intervals during training and races

Related Episodes:

Nutrition Basics for ALL Runners

Vitamins and Minerals for the Female Runner


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at hello@runnershealthhub.com

Happy Running!

Aileen and Karen



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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.