Running and the microbiome: benefits for digestion and immunity

Біговий захід GoMove в Ужгороді за підтримки Ediens

In modern sports, running is increasingly viewed not only as a way to increase endurance, but as a tool for systemic health effects. One of the key, but long-underestimated mechanisms of this effect is the microbiome - a complex ecosystem of microorganisms that participates in the regulation of digestion, immune response and the body's adaptation to physical exertion.

GoMove: Running as a Conscious Process

GoMove is a running community that combines regular running, interval training, general fitness development, and endurance training. At the same time, the key feature of GoMove is not the training format, but the philosophy of the body. At the heart of GoMove's approach:

· gradual load without sudden jumps in intensity;

· attention to recovery;

· understanding the individual capabilities of each participant;

· focus on long-term results, not short-term records.

This approach reduces the risk of overtraining and creates conditions under which running becomes a factor in strengthening health, rather than depleting it.

On December 28, 2025, the GoMove running community will hold a charity race "The Last Ten" in the city of Uzhhorod. The event has not only a sporting but also a social dimension, emphasizing the role of the community and a responsible attitude to one's own physical condition. We are a sponsor of the event, supporting its key idea - the development of a culture of conscious movement and long-term care for the health of athletes.

How running affects the microbiome

The gut microbiome is directly involved in digestion, biosynthesis of biologically active compounds, and immune regulation. Moderate aerobic exercise, including running, is associated with:

1. increasing the diversity of intestinal microbiota;

2. an increase in the number of commensal bacteria;

3. improving the barrier function of the intestinal wall.

However, excessive or intense training without sufficient recovery can have the opposite effect, causing functional disorders of digestion and immune regulation.

Immunity: The connection between running and the microbiome

Up to 70% of the immune system cells are functionally connected to the gut. The microbiome plays a role in shaping an adequate immune response, regulating inflammation, and protecting against pathogens. For runners, this has practical implications:

· intense training can temporarily suppress the immune system;

· a disrupted microbiome increases the risk of infections during preparation periods;

· restoration of immune function depends on the state of the intestinal microbiota.

A balanced microbiome helps reduce inflammatory burden and maintains immune stability even during regular physical activity.

Ediens approach: from diagnostics to personalization

In our wellness programs, we consider the athlete as a single system. The work begins with the study of metabolism and the state of the microbiome, including the analysis of intestinal, oral and nasal microbiota, the assessment of immune markers and metabolic indicators.

Based on this data, an individual nutritional support strategy is formed, which takes into account:

· type of sport and intensity of training;

· physiological and age characteristics;

· adaptive capabilities of the organism.

This approach allows you to work not with individual symptoms, but with the causes of reduced sports performance.

What does this mean in practice for a runner?

For a participant in running training or races, taking care of the microbiome has very specific consequences:

· more stable energy levels without sharp declines;

· faster recovery between workouts;

· less frequency of digestive problems;

· increased immune resistance during periods of stress;

· a more balanced psycho-emotional state.