Better Health 34 ENG

How long does marathon preparation take?
If your physician finds no problems that restrict running a marathon,
Dr. Montinee recommends conducting a self-assessment to determine what
category of runner you are. Typically, the levels are categorized as Beginner,
Intermediate, Advanced, and Competitive.
Run regularly
3 to 5 Days/Week
Total Running
Distance/Week
(Km./Week)
Approximate
Period for Marathon
Preparation
Beginner P 25 1 year
Intermediate P 32 6 months
Advanced P 64 4 months
Competitive P Over 80 4 months
Not even a beginner?
For a beginner, set a reasonable first
target, and then, subsequently set goals
to achieve gradual progress. If you never
exercise on a regular basis, you should
start with walking or running with
breaks for about 30 minutes daily,
three to five times a week. After sticking
to this program for a while, you can
proceed to short-distance running,
such as a Fun Run, which requires two
to three months of preparation. The
goal is to gradually increase your
running time and distance.
“At least one week before the race,
a participant should do a practice run.”
says Dr. Montinee. This rehearsal
instills confidence and prepares the
athlete for competition. Unprepared
runners increase the risk of injuries
and medical problems. As much as
possible, athletes should train under
conditions similar to what they will
encounter in the actua l race, such as
humidity, distance, and route, to
achieve a physical adaptation.
For those who seek running a
marathon, they should consult their
physician or trainer to get advice
about exercising, eating, and hydration
and sweat rate (the amount of sweat
lost in a one-hour exercise session),
and specific techniques for safety
and running efficiency.
Follow these instructions and
recommendations:
+ Choose well-organized running
events. Screen potential races for
systematic planning regarding
accurate distance, route conditions,
facilities, and safety. For example,
the event should provide first-aid
services with medical personnel and
medical equipment (such as an automated
electrical defibrillator (AED)).
+ Do not run outdoors during hot
daytime temperatures of over 35
degrees Celsius, particularly with
high relative humidity.
+ Use only your “broken-in” running
shoes that fit the foot’s shape and
sole, adequately absorb impact force,
and suit the course and road surface.
Don’t wear brand-new or untested
shoes in a race.
+ Refrain from alcohol at least 24 hours
before the race.
+ Do body warm-ups and stretches
before every run.
+ Have a meal one to two hours before
the race. In the case of a marathon
session of over two hours, doctors
recommend consuming food or
drinks with about one gram of
carbohydrate/kilogram every hour;
you may have liquid foods (e.g. gelatins)
or an energy bar to energize your
body during the race.
+ Drink enough water to prevent
dehydration. But be careful! Drinking
too much water may cause mineral
levels to drop to dangerously low
levels, leading to brain swelling.
Drink only enough water to quench
your thirst. Alternate between water
and sports drinks at 120 to 180
milliliters every 15 to 20 minutes.
+ Long, continuous endurance exercises
cause changes in the cardiac muscle,
which poses a possible risk of heart
disease. Even an experienced runner
should have regular health check-ups.
Walking or running: it’s all good
For those not yet ready or who have
health problems that preclude running,
a study published in the Journal of the
American College of Cardiology (JACC)
in 2014 found that exercise of even just
10 minutes per day is beneficial to health
and helps prolong life in comparison
to those who do not exercise at all.
“Even walking is advantageous
because the key to good exercise is to
do it continuously and regularly,” says
Dr. Montinee. “For example, a brisk walk
or jog for just 30 minutes per day, three
days per week benefits health more
than a hard run once a month. You don’t
need to overdo exercise. Just make
sure it’s suitable for your current
physical condition.”
What’s so good about running?
Apart from being a convenient
and inexpensive exercise,
running also has other
advantages:
+ Helps increase muscular strength
in several parts of the body – from
legs and arms muscles to the
cardiac muscle
+ As a weight-bearing exercise, it
helps strengthen bones
+ Decreases blood pressure and
blood lipids and regulates sugar
levels.
+ Reduces the risk of cardiovascular
and cerebrovascular diseases
+ Facilitates good metabolism and
controls weight
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