Are you excited about the upcoming Colorado Marathon in Fort Collins, CO, this spring? We are too! While springtime is one of our favorite times of year (for obvious reasons), it’s also a time when many of us come down with those pesky spring colds, allergies, and other illnesses. Having to deal with an illness anytime is no fun, but it’s especially frustrating to get hit with a bug just before a big race. Nothing can derail your training faster than a bout of sickness! This is why we’ve put together five tips for runners to get over those springtime colds and illnesses quickly so you can stay on track for your next race.

Stay Hydrated

Hydration is key to staying healthy, preventing illness, and getting over sickness before race day. When you’re sick, your body needs extra fluids so that it can fight off any viruses or bacteria that may be making you ill. Staying hydrated helps flush out toxins from your body and keeps your immune system strong.

Water is always best, but herbal teas like ginger tea and green tea are also great options as they provide additional antioxidants which help ward off sickness even further. Additionally, try supplementing water with electrolytes like sodium and potassium if you are going on a long run or race to help regulate fluid levels in your body.

Take Immune Boosters 

There are many natural remedies out there that can help boost immunity and reduce symptoms associated with colds, allergies, and other illnesses. Consider taking an immune booster supplement or sipping on some hot tea with honey and lemon; these have all been known to help alleviate pesky cold symptoms such as congestion, cough, and sore throat. Additionally, try adding some garlic or ginger into meals — both are known for their natural antibiotic properties!

Eat Healthy Meals

As a runner, eating healthy is likely already a part of your daily routine. And while eating healthy before a race is important not only for performance, it is also essential for sickness prevention. Eating right can help boost immunity and give you more energy on the course. Try eating foods rich in:

• Vitamin C (think citrus fruits)
• Omega-3 fatty acids (salmon or tuna)
• Zinc (nuts/seeds)
• Antioxidants (dark leafy greens)

If possible, try avoiding processed foods high in saturated fats, as well as sugar during race week as these can weaken your immune system and increase inflammation.

Experiment With Home Remedies

Finally, don’t be afraid to experiment with home remedies such as nasal rinses, steam inhalation, and warm compresses on the forehead or chest. Humidifiers are also great to help increase moisture levels to help ward off dryness that contributes to having a stuffy nose, congestion, or cough.

Probably one of the most soothing and comforting home remedies for illness is soaking in a hot bath infused with Epsom salt and lavender, echinacea, or peppermint essential oil. A good soak improves circulation, reduces body and joint aches, and simply feels amazing when you’re under the weather.

All of these can be great ways of relieving congestion or other symptoms related to colds or illnesses before running a marathon in Fort Collins or anywhere else in Colorado!

By following these five simple tips on how to beat springtime colds before running a race, you’ll be sure to stay on track for the upcoming Colorado Marathon and other events you have planned this year! Keep up with regular exercise, get plenty of restful sleep every night, and make sure you’re hydrating and eating nutritious foods that will support a strong immune system all year long. Best of luck in all of your upcoming races in Colorado this year!