Episode 61: Cold, Flu, or Just Tired: Listening to Your Body

Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals.

The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health.

Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity,  training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention

Takeaways

• "If you're feeling sick, listen to your body."
• "The neck rule helps determine if you should train or rest."
• "Adjust your training based on how your body feels during workouts."
• "Rest is crucial for recovery, especially during illness."
• "Monitoring HRV can provide insights into your health status."
• "Don't let devices dictate your training decisions; listen to your body instead."
• "It's important to differentiate between training fatigue and illness symptoms."
• "Personal experiences can guide future decisions about training and health."
• "Communicate openly with your coach about how you're feeling." 
• Fresh air and sunshine can aid recovery during mild illness.
• Listen to your body; know when to rest.
• Light activity can be beneficial if you're not severely ill.
• Avoid racing if experiencing significant symptoms.
• Nutrition plays a crucial role in supporting the immune system.

Resources/Research:

IOC guidelines on illness 

Open air treatment during the Spanish flu.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com