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New research says you may want to lace up your sneakers following your shots.

Preliminary research shows that 90 minutes of exercise performed after the flu or COVID-19 vaccines can increase antibodies 

Exercise has positive effects on the immune system and many mechanisms may be responsible for the uptick in antibodies

Contrary to what experts have said in the past, exercising immediately following your influenza or COVID-19 vaccine may actually help your immunity. A recent study published in the Journal of Brain, Behavior, and Immunity found that active adults who exercised for 90 minutes post-vaccine had increased serum antibodies, yet no increase in negative side effects after the initial dose of influenza and Pfizer’s COVID-19 vaccine.

To get to the results, senior author and principal investigator, Marian Kohut, Ph.D., professor of kinesiology at Iowa State University, and her team studied groups of participants immediately following their first immunization. They collected blood samples of the COVID-19 group prior to immunization, two weeks after the first dose, and one week after the second dose. In the flu study, the researchers also collected blood samples pre-immunization, and both two and four weeks post jab. 

For the flu vaccine group, researchers asked participants to either exercise for 45 minutes, 90 minutes, or not exercise at all immediately following immunization. The COVID-19 vaccine group exercised for 90 minutes or not at all. 

Based on the blood samples, the researchers found that 90 minutes of exercise outdoors consistently increased serum antibodies (an essential component of your immune system that helps keep you from getting sick from these illnesses) for up to four weeks after immunization.

The majority of participants (78 total) completed the workout (running or walking) at 60 to 70 percent of their maximum heart rate, which also correlated to heart rates of about 120 to 140 beats per minute. “Based on the data we have, it appears that as long as individuals are in the 60 to 70 percent of the age-based estimate of max heart rate, we see the same benefit [of increased antibodies],” Kohut says. 

Researchers also asked participants to record their side effects for three days following the vaccines, and there were no differences in outcomes between exercisers and non-exercisers.

Time and effort matter—not distance

Participants in the study who exercised for 45 minutes post-vaccine did not see an increase in antibodies after two and four weeks—those benefits only showed up in those who worked out for 90 minutes. 

And researchers did not find a significant correlation between distance covered and antibody response in those who exercised for 90 minutes. The distance covered ranged from four to 10 miles, so no matter how far someone ran (or walked), as long as they hit the 90-minute mark, they still experienced an increase in serum antibodies. According to the study, the 45-minute workout wasn’t enough time to increase antibody production. 

“Our finding that just a single session of exercise performed after immunization could significantly impact antibody response to the vaccine was very interesting, and people with a wide range of fitness levels (all regular exercisers) were able to complete the 90 minutes of exercise,” Kohut says.

Though the study was small—42 participants were enrolled in the flu study and 36 in the COVID-19 study—researchers believe it makes a strong case for breaking a sweat after your shot. “Based on the evidence we have to date, sticking with 90 minutes of light-to moderate-intensity exercise commencing shortly after immunization seems to be effective across different vaccine platforms,” Kohut says.

One thing to remember if you’re considering working out after your shot: If you have a fever, experience lightheadedness, or generally don’t feel well, don’t push yourself to start or continue to exercise. Listen to your body and rest when you need it. 

Why does the increase in antibodies occur post-exercise?

A few processes may be at work that affects the immune response from exercise. “It’s not likely to be a single mechanism responsible for the increase in antibodies,” Kohut says. “Exercise for 90 minutes is accompanied by metabolic, neuroendocrine, and circulatory changes, each of which may contribute to altered immune response.” In other words, it appears many changes are happening in the systems that control the metabolism, hormones, and bloodstream during 90 minutes of exercise. 

She adds, “with this understanding, we may learn how to improve vaccine efficacy, define the parameters of exercise that are required to improve immune response, and learn whether other types of health practices (yoga, meditation, massage, for example) could have similar benefits.” 

Previous research also helps to explain how running supports the immune system in both the short and long-term. For example, it encourages a healthy anti-inflammatory environment and increases the number of immune cells out looking to fight infection in the bloodstream. And because of those immune system responses to exercise, older research published in 2014 also supports the idea that those who live an active lifestyle may respond better to vaccines.

More research is still needed

Kohut and her team tested the participants as far as four weeks post-immunization, but she acknowledges the need to understand the long-term benefits of exercise on vaccine effectiveness. 

Whether or not the increase of antibodies will extend six months (the current recommended timeframe for getting your booster) is still unknown. “It would be interesting to understand how the increase in antibody extends to actual protection, although these types of studies typically require quite a large number of participants,” Kohut says. “Although one may assume the higher antibody level would translate to better vaccine efficacy in terms of preventing infection, that remains to be determined. Ongoing studies by many researchers are attempting to define the optimal level of antibodies that results in protection.” 

Finally, Kohut cautions that study participants all exercised regularly prior to the study, and it is not yet known if the same benefit of increased antibodies would apply to non-exercisers. Exercise post-vaccine could potentially pose safety risks for those that lead a sedentary lifestyle.

When asked if exercise alone can improve protection from infection without a vaccine, Kohut says, “It is important to understand that the immune system must ‘see’ the virus components to create immune memory (memory consists of the antibodies, the B cells that make the antibodies and T cells). Exercise alone cannot create this immune memory.”

While this research doesn’t 100 percent confirm that you should clock a 90-minute run right after getting your flu or COVID-19 shot, it does offer more evidence to support lacing up and hitting the pavement to improve your health.

 

 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.