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Preventing and Training With Illness

"Upper respiratory tract infections are the most frequently reported disability among all athletes and are the cause of more lost training days than all other infections put together.” -Midgley A. (Research Study at University of Hull)

The following are strategies to prevent illness, how to manage illness when we are unlucky enough to get sick, and how to comeback into training without a relapse.


Hard training sessions suppress your immune system for a period of 3 to 72 hours. This period of impaired immunity is known as the “open window.” Being hyper-vigilant with prevention techniques during this “open window” period is advised. In other words, avoid going to big department stores or babysitting your runny-nosed nieces after a long hard workout.

Guidelines for prevention of illness for endurance athletes:

  • Execute your recovery