Why you shouldn't run a marathon from scratch
Everyone knows that running is useful - it is a charge of vivacity, training for the respiratory and cardiovascular systems and a kind of meditation. But everything is good in moderation. When doing athletics, it is important to know the optimal load for yourself and give your body the opportunity to take a break from training. It is important to get diagnosed at the medical center - perhaps you have contraindications or restrictions on playing sports for health reasons.
“It is impossible to engage in severe mitral insufficiency, but with mitral valve prolapse, which occurs in about 2-2.5% of the world's inhabitants, the risks are very low. At the same time, constant monitoring of the heart is recommended,”said Andrey Smolensky, speaker of the 3Start Convention, director of the Research Institute of Sports Medicine, professor-cardiologist, academician of the Russian Academy of Natural Sciences.
For many, just running in the park is boring. They want excitement and drive - to get a medal and a photo at the finish of a fashionable race. Or maybe even prepare for a triathlon competition or swing the Ironman. And it's good if you start preparing for this issue in advance, with the support of a professional. But some choose express courses, where they promise to make cool athletes out of beginners at a gallop across Europe.
The danger of "emergency" preparation for long races is that work in the aerobic development zone provokes a state of cardiac muscle hypoxia, which can contribute to the development of cardiac ischemia.
The aspiring runner should train at a moderate pace, gradually adapting the cardiovascular system. The recommended "corridor" of the heart rate is 115-145 beats per minute (for amateur athletes - higher). However, you need to calculate the intervals according to your age and health condition. Carefully monitor your performance, change the load, diet and rest, if necessary.
In addition to physiology, running technique is also important - correct, precise movements will help you achieve maximum results without harming your musculoskeletal system.
“It takes time to develop and consolidate correct movement skills. Each has its own. Experienced athletes can adapt to new patterns of movement in 30 minutes; for some, it takes several weeks. With regular training with a specialist, you can see significant changes in 6-8 days,”says Igor Stepanov, physical training coach, Smart Recovery physical rehabilitation specialist, physiotherapist of the Thirst 4 Function team.
Why is it important to be able to stop on time
Unfortunately, tragedies in competitions with track and field athletes happen more and more often every year. And often because athletes cannot stop in time - both before the start and during the race. Many people decide to go the distance, even if they do not feel very well - it is a shame that they will have to give up what they have been preparing for so long. But believe me, neither the organizers of the competition nor you yourself need your exploits!
IMPORTANT: If at the start or during the race you feel unwell (nausea, dizziness, tinnitus, vomiting), lose coordination, sweat profusely and feel short of breath, you have pains and cramps - leave the race immediately!
Overtraining - a mix of poor diet, running technique and training conditions, stress and accumulated injuries - can most often be the cause of poor health. Also, weather conditions can affect your well-being: atmospheric pressure, humidity, air temperature, etc.
Whole headquarters are being created to investigate the causes of overtraining and the failure of athletes. Many problems can easily be transferred to the average sports enthusiast. First, psycho-emotional overstrain. And if for professionals this is influenced by the microclimate in the team and the relationship with the coaches, the average person adds stress from his usual work to all this.
Secondly, microtraumas: they pulled something, tore something, did not pay attention and continued training, instead of pause and recover. “Meanwhile, microtraumas are markers of inflammation. Further, the athlete's immune status worsens in a cascade,”says Andrey Smolensky. Third, lack of sleep. To restore body functions, especially at high loads, you need a full uninterrupted sleep for 8 hours.
Sport is not only medals and fame. It is a culture of mindfulness training and athletic behavior. Take care of yourself, do athletics for your pleasure and be healthy!
