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In daily life, Miss Codoon always recommends that people who are weak and sickly or lack exercise should strengthen their bodies through physical activity.At some point, many runners and those around them believed that a runner should not get sick.

Moreover, many of us run to strengthen our bodies, believingthat exercise will definitely improve our health.However, some runners report feeling more prone to illness after running, often experiencing headaches and fevers. They feel weaker.

Isn't exercise supposed to enhance physical fitness and boost immunity? Why does it seem to make us more susceptible to colds and illnesses?

Under normal circumstances, the more you exercise, the healthier you should be.But some runners frequently get sick, such as catching colds and having sore throats, and these illnesses last longer than they do for the average person.One can't help but wonder: Is running having the opposite effect?

Actually, this is due to exercise-induced immunosuppression.

Exercise scientist Gareth Evans states, 'Exercise-induced immunosuppression is a real issue, and it is related to overtraining. Persisting in training can worsen the condition.'

Everyone knows that the human body is a balanced system. When our immune system is stronger than external viruses and bacteria, we don't get sick.However, during intense acute exercise, the body's immune function temporarily decreases, falling below pre-exercise levels.

This periodof lowered immune function can last from about 3 to 72 hours.During this time, we are more susceptible to diseases.

In simple terms, your body's energy is used up by exercise, leaving no extra energy to support the immune system's normal function, resulting in illness.Endurance athletes, such as triathletes and marathon runners, are at higher risk of exercise-induced immunosuppression.

For example, a common cold usually lasts a week, but exercise-induced immunosuppression can make it last longer.

In extreme cases, exercise-induced immunosuppression can be life-threatening.

Triathlon coach Joe Beer once cited an example: 'I had an athlete who frequently got sick. I advised him to stop training, but he persisted and ended up with pneumonia, which nearly cost him his life.'

Why is it so severe?Because during this stage, the body's defense capabilities decrease, allowing various bacteria, microorganisms, and viruses to invade.The greater the intensity and duration of the exercise, the longer and more severe this stage will be.

Exercise has a bidirectional effect on the immune system.Moderate-intensity running can enhance the immune system, strengthen the body, prevent diseases, and promote physical and mental health.

However, high-intensity running or beginners not adapting to initial exercise intensity can lead to illness.Research has found that moderate-intensity exercise does not trigger exercise-induced immunosuppression, butwhen exercise lasts more than 2 hours or intensity frequently exceeds 85%, this problem arises..

The University of Toronto tested two groups of 19-29-year-olds who did not exercise regularly. Group A did 40 minutes of aerobic exercise three times a week, while Group B did 40 minutes of aerobic exercise five times a week. After 12 weeks, blood tests showed that Group B had a 33% reduction in immune cells, while Group A showed no change.

Therefore, experts recommendthree 30-minute aerobic sessions per weekto strengthen the body.However, if you feel unusually tired and mentally drained after a workout, it means the training volume was too high, and you need to rest.

But some people do not feel obvious symptoms yet still get sick.This may be because the excited nervous system masks physical fatigue after high-intensity exercise.But if you feel weak during the next workout, you need to rest well.

Runners should be particularly cautious, as this can happen to non-professional runners as well.Although amateur runners do not train as much, combined with life stress, it can still place a heavy burden on the body.

1. Gradual training

Training should be scientific and systematic,listen to your body, and progress gradually.Increase running time and distance at an appropriate intensity,and avoid high-frequency heavy training. Otherwise, the body will remain in a state of immunosuppression.

2. Ensure air quality

Smoggy days make respiratory infections more likely.After high-intensity training, do not immediately go to crowded areas,as many diseases are airborne.Research shows that high-intensity training increases the risk of upper respiratory tract infections, commonly known as colds and fevers.

3. Stay hydrated

Mucus and saliva are the body's natural barriers against infection. If the body is dehydrated, their function is weakened.Therefore, during high-intensity exercise, ensure adequate hydration.

4. Ensure sufficient sleep

The body repairs itself during rest. If you feel sleepy, rest; don't push through.Lack of sleep will also lead to decreased immunity.

Many anabolic processes (including recovery of the immune system, muscles, nerves, and soft tissues) occur during sleep.

Running is not a cure-all; you will still get sick sometimes.As amateur runners, our main goal is to stay healthy and happy. Alwaysexercise within your limits.Pay attention to your body's feedback during exercise to prevent overtraining.