Whether you are an avid runner or a fitness enthusiast, it is vital to train appropriately to compete in a marathon without any injuries. This training will encompass mental readiness, nutritional requirements, and physical wellness, which the runners will need to train themselves within a structured training protocol. Further, runners with previous cardiac pathologies should be earmarked for special consideration, which we shall discuss in this article. You can do this!
Start Small, Finish Big
“If running a marathon is intimidating, focus on where you are rather than your eventual goal. Being pragmatic is important, so setting goals according to your current fitness levels is critical. When following this plan, it is vital to start at least two months before the actual date of the marathon,” said Dr Haresh G. Mehta, Director-Dept. of Cardiology, S L Raheja Hospital, Mahim- A Fortis Associate.
“As the weeks of training add up, slowly and gradually increase your mileage, which should include short, intense runs scattered with slower-paced, more extended endurance exercises. You will get there in time with dedicated daily training regimes,” he added.
Eat Balanced Meals, Get Sufficient Sleep
According to Dr Mehta, instead of fasting, it is essential that in the weeks leading to the marathon, you eat a healthy, balanced, carbohydrate and protein-rich diet. Hydration is critical as dehydration can contribute to the development of sluggish blood flow and blood clots, causing hemostasis, which can be a medical problem.
Also read: Why Are Women More Likely To Die From A Heart Attack Than Men
Also, runners must focus on getting good quality sleep for at least eight hours daily during training and rest periods. Also, ensure you have sufficient rest periods between workouts to stay fit.
Be mentally fit
“A complete and comprehensive training plan should tip the Rate of Perceived Exertion (RPE) and motivation scales in the runner’s favour. However, sometimes, no matter how many tips are put in place, life can sneak in and get in the way,” Dr Mehta suggested.
Recognising the role of RPE and motivation in performance can help runners contextualise runs or races that don’t go as planned. While on some days, life will throw up too many obstacles, positive affirmations and mental resilience can help runners go the extra mile. Attitude is vital, if not more crucial, in embarking on this journey.
Don’t skim on rest days
Paying attention to adequate rest is just as critical as proper training. Every runner should have at least two rest days per week. Every person needs time to enable their body to recover from the stress of excessive training. Do not do any workouts on days that are designated for rest. Enjoy yourself and be fresh & ready for the next training challenge during this time!
While the above considerations should be kept in mind for any marathon runner, ahead are a few tips that people who have cardiac issues should especially pay attention to:
See your cardiologist
Before enrolling in any marathon, get the permission of your cardiologist to participate in this strenuous feat. He may only sometimes agree with undertaking a marathon in a few instances. Still, if permission is obtained, the treating physician shall elaborate on the underlying rules.
Regime
The training regimen may entail a slower progression than is used for many runners to avoid unnecessary stress on your cardiac health. Incremental-intensity workouts will prevent undue stress while enabling you to train for the event.
Also read: 8 Signs Your Heart Is NOT Functioning As Good As It Should
Medication
To achieve good health and fitness, it is essential to adhere to your medication strictly. Always take them on time and ensure that you complete them under all circumstances.
Do not ignore warning signs
Your cardiac health mustn’t be compromised. In this regard, it is essential to watch for warning signs, which may include but are not limited to chest pain, shortness of breath, and dizziness, among others. Ignoring these symptoms may prove fatal, and it is vital to seek immediate medical attention if you experience any of these.
Running a marathon is a great way to bring in the New Year and focus on your overall fitness. While it is essential to understand your own physical limitations and physical conditions, meticulous planning intermixed with dedication holds the key. Adhering to a well-structured physical, mental, and diet plan enhances the success of running a good marathon.
People with cardiac ailments need not be excluded from such events, although an extra layer of caution is highly advisable. A holistic approach to the endeavour encompasses embracing a comprehensive approach that can transform the daunting challenge into a triumphant achievement.