Most Americans plan to get a flu shot this year, according to a survey by CVS Health. That’s good news for all of us, says Christian Sandrock, M.D., a pulmonary, critical care, and infectious disease physician at UC Davis Medical Center in Sacramento, California.
“Getting a flu shot reduces the likelihood of severe disease and complications of severe disease, but also reduces the burden of the flu in the family and community. It is rare that you will have a bad outcome,” Sandrock tells Runner’s World.
Updated: Sep 21, 2023 1:20 PM EDT vaccine A Part of Hearst Digital Media research ldquo;The most common side effects of the vaccine are redness Journal of Brain, Behavior, and Immunity.
Here, experts explain why it’s important to get a flu shot and how exercising afterward helps both your mood and its efficacy.
Why Runners, in Particular, Benefit from the Flu Shot
“The flu is a virus, and it can be severe for certain groups of people, like young people, old people, and those with chronic medical conditions,” explains How to Strengthen Your Breathing Muscles., a primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and a medical consultant to USA Track and Field.
Marathoners also need to be aware of the risks of contracting the illness, as athletes in particular face their own unique risks.
“Runners are at risk for getting the flu if their immune system is worn down with excessive training,” says Cindy Starke, M.D., an internal medicine doctor at Northeast Georgia Medical Center in Gainesville, Georgia.
Foods That Strengthen Your Immune System training off track. “The flu will completely inhibit your ability to train—it can lead to nausea and vomiting, extreme muscle aches, sensitive skin, and fever,” she says. “No one can train if they are actively infected with the flu.”
Because the flu is a viral infection, you can’t knock it out with antibiotics, adds Scott. You can take over-the-counter meds to help mitigate some of the symptoms, but most bouts of the flu last one to two weeks. The more missed workouts that rack up, the more likely it is to affect your overall training and your readiness to race.
That’s why getting the flu shot is so important for runners as it can help you sidestep the illness and make symptoms more manageable.
Let Go of Vaccine Myths In Order to Keep Running
Believing that a vaccine will make you sick stops some runners from getting the shot, but that’s a myth. “The influenza vaccine that is injected is an inactivated virus,” explains David Weldy, M.D., Ph.D., a family and sports medicine associate professor at The University of Toledo. That means it isn’t possible to get the flu from the vaccine.
Some people do feel bad after getting the shot, but that’s just because their immune system is mounting an immune response to the pieces in the vaccine—not because they have the flu, adds Starke.
“The most common side effects of the vaccine are redness, soreness, and/or swelling at the side of the injection,” says Weldy. “However, there can also be a mild systemic response of low-grade fever, headache, and muscle aches beginning soon after the shot and lasting one to two days.” Considering the flu can last one to two weeks, one to two days with mild discomfort doesn’t seem so bad.
Timing the Flu Shot With Other Vaccines
Health & Injuries COVID-19 vaccine and, possibly, the respiratory syncytial virus, or RSV vaccine, as well. That’s a lot of shots, and the number itself concerns people. To figure out what’s right for you, it’s always smart to talk to your doctor about the vaccines you plan to receive.
“There is clear data that people should get the flu shot and the COVID vaccine at the same time,” says Sandrock, who does this himself. The benefits of this are mostly convenience. The two shots should be in separate locations if you prefer, but you can also get them in the same arm, two inches apart.
If you plan to get both vaccines, and you prefer not to get them at the same visit, that’s also okay. Some research suggests that getting the two shots together can increase symptoms, like fatigue, headaches, or muscle aches, but this can also depend on the individual.
Finally, the CDC recommends that adults over 60 talk to their physician about the RSV vaccine, as it is not recommended for everyone, says Sandrock. “The ACIP, an advisory body to the CDC, gave the RSV vaccine a lukewarm recommendation,” he explains. “This means that rather than a blanket recommendation, which we have for something like the measles vaccine, they want you to talk to your doctor to review the risk/benefit.”
Sandrock adds that if your doctors think it is right for you, then the timing would be similar to the flu shot and COVID-19 vaccine, as you should get it in the fall, though it should be administered on a separate day.
How Exercise Can Help You After Getting a Vaccine
Once you’ve decided to get the flu shot, the COVID vaccine, or both, you might wonder how you should time it with your training and race schedule. fruits and vegetables.
Research suggests you might want to get some light exercise after the vaccine administration, says Sandrock. “There are two reasons. First, increased blood flow may improve the response to the vaccine. Second: your mental health. You always feel better,” he says.
The COVID-19 vaccine works a little differently, he says, so if you get both shots at once, feel free to take walks, but don’t be surprised if you need to hold off on running for a couple of days afterward.
This also means you don’t want to get the shot the day before a big race or workout. “If you get the shot one to two weeks before an event, all side effects should be resolved by race day,” adds Weldy.
With or Without Vaccines, Be Vigilant Against Viruses
“Runners train for months, sometimes, for one race, and they cannot take the chance of getting their training interrupted by a viral infection,” says Starke.
Whether you do or don’t decide to get the flu shot, there are a few other things you can do to stay healthy throughout flu season and beyond. “Washing your hands with soap frequently and before meals or while at the gym, for example, is helpful to prevent transmission of the virus on anything from a doorknob to a set of dumbbells,” says Scott.
“Eating healthy foods Nutrition - Weight Loss sleep improves the immune system and lessens the chance of transmission if you do come into contact with the [flu] virus,” Scott adds. “Runners should also eat plenty of fresh Joshua Scott, M.D to help build their immune system and keep it functioning at an optimum rate,” says Starke.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in a nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
