Top 10 Tips to stay Healthy & Bug-free pre running immunity boost

Staying healthy and bug-free before an ultra marathon is crucial — illness, even a mild cold, can seriously impact your race performance. Here are the top tips to running immunity boost, avoid getting sick, and stay in peak condition in the critical weeks leading up to race day:

🧼 1. Practice Excellent Hygiene

• Wash your hands frequently with soap and water.

• Carry and use hand sanitiser when you're out and about.

• Avoid touching your face, especially your eyes, nose, and mouth.

🍎 2. Prioritise Running Immunity Boost

• Eat a balanced, whole-food diet rich in fruits, vegetables, lean proteins, and healthy fats.

• Include running immunity boost foods like citrus fruits, garlic, ginger, yoghurt (probiotics), and leafy greens.

• Avoid excess sugar, alcohol, and heavily processed foods.

• Consider a multivitamin or immunity support supplement (e.g., Vitamin C, D, Zinc) if your diet lacks variety.

💤 3. Get Quality Sleep

• Aim for 7–9 hours of sleep per night.

• Sleep is when your body repairs and your immune system strengthens.

• Prioritise a calm evening routine to improve sleep quality.

💧 4. Hydrate Effectively

• Drink enough water daily to support metabolism and immune function.

• Include electrolytes if training in hot weather or sweating excessively.

🧘 5. Manage Stress

• Chronic stress suppresses immune function.

• Practice relaxation techniques like breathing exercises, meditation, or yoga.

• Avoid overloading your schedule with non-essential tasks pre-race.

🏃 6. Avoid Overtraining

• Stick to your taper plan in the final weeks.

• Overtraining increases cortisol and weakens the immune system.

• Rest and recovery are just as important as your workouts.

😷 7. Limit Exposure to Germs

• Avoid crowded, enclosed spaces (airplanes, malls, etc.) in the final week.

• Politely decline handshakes or close contact with anyone sick.

• Consider wearing a mask in high-risk public areas.

🧴 8. Sanitise Gear and Bottles

• Regularly clean water bottles, hydration packs, and gear.

• Bacteria can grow quickly in damp or dirty environments.

💉 9. Stay Up to Date on Vaccinations

• Consider a flu shot if racing during flu season.

• Check any required vaccinations if travelling internationally.

🧠 10. Listen to Your Body

• Don’t ignore early signs of illness like sore throat, fatigue, or sniffles.

• Take an extra rest day if you’re feeling run down.

• It’s better to line up 95% trained and healthy than overtrained and sick.

🏁 Final Thought

In the final 2–3 weeks before an ultra, protection and preparation trump pushing hard. Take care of your body like an elite athlete — because when you're healthy and strong at the start line, you're halfway to the finish. 💪