It’s true – the main thing is to participate!
Running is not a particularly sparing physical activity. If preparation for a run is not taken seriously, you can get unpleasant injuries and harm your health.
If you have never run distances of more than 100 meters before, for example, trying to catch up with public transport, you must start with careful preparation – a period of regular training is necessary, gradually increasing the running time and speed. It is recommended to first consult with a physiotherapist about the state of health and the appropriateness of the intended distance, because “jumping” into a marathon is not a mental task – you can get both joint injuries and malfunctions of other body systems. It should be noted that a beginner needs at least six months to properly prepare for a longer run and marathon.
People who are not ready for the rigors of running (especially the elderly) should not take the risk of running to the finish line. The main thing is to participate, so you should choose such a pace and as long a distance as your body allows. Even covering a small distance can be an excellent result and become a stepping stone for further physical activities, including running. Until the next marathon, you will have at least a year to get your body used to the load and next time beat a longer marathon stage.
The load during the run must be dosed – it must be appropriate and it can be different for everyone. Running until you can’t stay on your feet is very dangerous to your health. If you feel dizzy, short of breath, it’s bad – stop, drink water, catch your breath and think about whether you really need to run further, or whether it’s better to switch to walking or maybe not to continue at all this time. In the first marathon, you should not set yourself the goal of achieving a result. Better feel the atmosphere of the competition, enjoy, have fun!
Load assessment
You shouldn’t get up from the couch and start running right away – your body will be in shock! Yes, the body is not ready for the load of running, so beginners are advised to start not with running, but with walking at a fast pace. And, of course, it is important to check the state of health. We usually recommend an electrocardiogram and cycle ergometry, which is a particularly useful and informative examination if you plan to participate in a marathon. The examination allows you to understand what aerobic load is desirable and what is the maximum permissible heart rate during exercise.
Veloergometry also allows detection of heart rhythm disorders and can provoke myocardial ischemia. If this happens, the marathon should be canceled and a cardiologist should definitely be consulted. Before the marathon, even trained people, including young people, often come to us to assess the risks and individual load limits. This is very correct. It is always important to know your heart rate limit during exercise.
Your assistant is a heart rate monitor
For a person of any age who is overweight, it would be better not to run, but to walk at a fast pace and start running only when the weight does not exceed the norm or is close to it. If the heart rate is too high during training, it is recommended to reduce the pace in order not to overload the heart. It’s great if the would-be runner has a heart rate monitor available, such as a wristband or watch, that allows you to keep track of your heart rate. Pulse rate is a guide for physical activity – a low pulse gives the green light to increase the load, whereas a too fast heart rate can be dangerous – it is a sign that the load should be reduced. Keeping track of your heart rate is extremely important in order not to harm your body and to make your training as effective as possible.
The green or safe zone of the pulse is calculated by obtaining the maximum permissible pulse for the respective age. Maximum heart rate = 220 – runner’s age. The safe limit for beginners is up to 70% of this number. For example, a healthy forty-year-old has a maximum heart rate of 180, but the upper limit of the safe zone is 126 heart beats per minute. When starting to train, the heart rate can quickly reach the maximum allowable limit, but you should try to reduce the load to be in the safe zone. You can run at a slow pace, keeping an eye on both your heart rate and how you feel. The body will get used to the load within one to two months. Then the load can be increased, and the safe zone will already be up to 85% of the maximum heart rate.
How to prepare for a marathon
You don’t need to test your max abilities the first time by running to the point of exhaustion. Exercising too much can overload the body and will require a longer recovery time. A beginner should start with 20 minutes of running a day, walking the rest of the time. You can gradually increase the duration of your run by increasing it by five minutes every two weeks. 30-45 minutes of training at least three times a week will be enough, although it depends on individual physical fitness.
If during training there is a feeling of pressure in the heart area, pain, palpitations, difficulty breathing, confusion, you should definitely consult a doctor. The result of a successful workout is a great feeling of well-being and a good mood.
I would like to draw the attention of every runner to the right choice of running shoes. They are especially important to avoid joint injuries and muscle strain. It is not necessary to buy professional running shoes, a proven, stable sports shoe that fits the foot well and has good cushioning will be useful. I recommend buying one good pair of sports shoes and special insoles designed for running in advance – they will fix the foot well and reduce the risk of shock. You should not participate in a marathon in new, unused sports shoes. You should try them on at least a few times before running to make sure the shoes are comfortable for your feet.
Those who plan to run a half-marathon or even a marathon for the first time, but still have doubts about their physical fitness, must consult a doctor. Based on the evaluation of the health condition, the doctor will conclude whether it is safe to run. This activity can also be undesirable, for example, if running can worsen the course of a chronic disease. Therefore, the amount of physical activity should be appropriate, and it may turn out that three, five or ten kilometers is the maximum permissible running distance for the health condition.
Let nothing go wrong!
Before running, you need to warm up properly, for example with rotation or body rounding exercises. The pace of running is increased gradually, preparing the body for a greater load. Keep in mind that it’s important to breathe through your nose when running in cool weather. You must drink water during the marathon. You can eat banana, chocolate.
Runners can experience a variety of injuries when running long distances, especially marathons. One of the most common is ankle sprains. This most commonly occurs when the foot turns inward and the external ligaments stretch. However, there may be other reasons – awkward foot position when running downhill or on uneven terrain, as well as inappropriate shoes or insufficient warm-up.
In case of such an injury, local pain relievers are useful – gels with a relaxing, cooling effect. Pain decreases and even disappears, besides, they also prevent the formation of hematomas and reduce swelling.
Special cooling ointments and cold compresses are available at the pharmacy, which should be applied to the injured area from time to time during the first 24 hours after the injury. To reduce discomfort, the joint can be stabilized, for example, by applying an elastic bandage. Just remember that the bandage should not be too tight and press the blood vessels.
A heparin-containing gel can be used, which reduces swelling and inflammation, improves microcirculation, and promotes absorption of hematomas (bruises). However, the gel should not be applied to an open wound, for example, after a fall and skin abrasion. In case of injury, gels containing dimethyl sulfoxide, escin, diethylamine salicylate will be useful. If the pain is severe, a pain reliever containing, for example, diclofenac can be applied. Then you have to remember that the parts of the body to which this product is applied must be protected from the sun.
If you feel tension, discomfort, or overload pain in your muscles after a run, you can use a food supplement containing magnesium. Since running puts stress on the joints and intense training often causes knee pain, a supplement containing collagen or glucosamine can be used when training for a marathon or just starting to run. These substances help strengthen joint cartilage tissue. However, before buying them, you should definitely consult your doctor or pharmacist!
Important!
If you feel sharp pain while running, if the knee joint is swollen after running or falling, if there is pain under the knee, it is difficult to bend and straighten the knee joint, it is important to consult a surgeon or a traumatologist, because such signs may indicate a meniscus tear.
