A Cup of Blueberries a Day: A Simple Way for Runners to Stay Healthy During Heavy Training

High-volume training is where runners make breakthroughs — but it’s also when they’re most vulnerable to getting sick. Long runs, hard workouts, and busy academic schedules place real stress on the body. During intense training phases, immune function temporarily dips, creating a short “open window” where illness is more likely.

Harvard physician and researcher Dr. William Li has studied how specific foods strengthen the body’s defense systems. One of his simplest and most practical recommendations is surprisingly easy to follow:

Eat a cup of blueberries every day.

Why Heavy Training Increases Illness Risk

High-mileage and high-intensity training elevate stress hormones and inflammation while temporarily lowering immune defenses after hard sessions. This is why athletes often get sick during peak training blocks or right after major competitions.

The solution isn’t to avoid hard work — it’s to support the immune system so athletes can handle the load and stay consistent.

Why Blueberries Stand Out

Blueberries are rich in anthocyanins, natural plant compounds that give them their deep color. Dr. Li’s research shows these compounds help:

Support immune system signaling Reduce excess inflammation Control oxidative stress from hard training Support healthy circulation and recovery

For endurance athletes, this translates to better resilience during demanding training phases and fewer interruptions from illness.

A Recovery Bonus

Beyond immunity, studies suggest blueberries may reduce muscle soreness and accelerate recovery after strenuous exercise. For runners stacking workouts week after week, even small recovery improvements add up over time.

Healthy athletes train more. Consistent athletes improve more.

Simple Daily Habit

One cup per day is easy to implement:

Add to oatmeal or yogurt Blend into a smoothie Eat frozen blueberries as a snack

Frozen berries work just as well as fresh and are available year-round.

The Takeaway

Heavy training builds fitness — but only if athletes stay healthy enough to absorb the work. A daily cup of blueberries is a simple, evidence-supported habit that can help runners stay consistent, recover better, and reduce illness risk during peak training phases.

Train hard. Recover smart. Stay healthy.

At Fast Track Recruiting, we help student-athletes build not only elite training and recruiting strategies, but also the daily habits that support long-term performance. Consistency is the real competitive advantage.