Trail Running (UK) - - Warm- Up -

Symp­toms: Greater sus­cep­ti­bil­ity to colds and flu, el­e­vated tem­per­a­tures, con­ges­tion, coughs you can’t shake off and gen­er­ally more ill­ness linked to your up­per res­pi­ra­tory tract. So­lu­tions: “This is a well-doc­u­mented side ef­fect to over­train­ing among en­durance ath­letes,” says Rory. “Your im­mune sys­tem is un­der strain and can leave you more vul­ner­a­ble.” The gen­eral rule is to ease off – more specif­i­cally, re­duce your run vol­ume by 30-40% ev­ery three weeks and make your ‘rest days’ ex­actly that. Pri­ori­tis­ing vi­ta­mins and min­er­als in your diet may help too.

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