This running season has seen the devastating news of several half marathon deaths. Runner’s as young as their 20’s and 30’s have died. While the odds of dying in a marathon are quite low, it can and sometimes does happen. Some of the latest numbers show that the estimates of 1:50,000 marathoners has now lowered to a bit less than 1:100,000. Figuring that each of these runners at the start has run about 100 hours on the average during training, that works out to be 10,000,000 ( ten million) hours run per marathon death. Clusters are seen in many medical conditions, and often they are not linked to anything but chance.
The marathon is not a pre-requisite to fitness, it is optional. The first 30 minutes are for your body, the rest is for your mind. But it is something many people enjoy and it is safer than driving in your car or sitting for the next 20 years in front of your TV or computer. We’ll examine this again later. For now, since these are quick tips, let’s get to them.
Your race form has a consent form that uses language that requires you to certify that you are medically fit and have trained for the event. Before training for an event as long and involved as the marathon (and the general advice is before beginning any new exercise program) a visit for a physical examination is a good idea. Colleges, high schools and even elementary schools require a medical examination and clearance before participating in sports. A sample college medical clearance athletic form shows the level of detail requested. An EKG can be helpful and most definitely Blood Pressure measurement should be done. Among many things the EKG can detect are signs of cardiomyopathy, enlarged heart, a variety of arrhythmias including Atrial Fibrillation, PVCs, and certain changes in the T Wave that are associated with sudden death. You should probably set up a lifetime plan to check your blood pressure regularly. Your blood pressure can go up unexpectedly and leave you at risk for serious problems. There are often no signs of this, that is why high blood pressure is called the silent killer. The following are my suggestions and not an official recommendation of any organization. Following my perhaps over exuberant and obsessive recommendation are more official recommendations.
Suggested BP Checks With Risk Factors
- Over 18 – Under 30 – Every 12 Months
- 30 – 40 – Every 6 Months
- 41 – 50 – Every 3 Months
- 51 – 60+ – Every 2 Months
Several organizations have gentler, less stringent recommendations. According to their web site, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (see JNC 7 for documents and complete recommendations) strongly suggests “screening every 2 years in persons with blood pressure less than 120/80 mm Hg and every year in persons with systolic blood pressure of 120 to 139 mm Hg or diastolic blood pressure of 80 to 90 mm Hg.”
Recommendations for getting your training started:
- Before starting a new training program, a pre-participation physical is a good idea.
- Check your blood pressure regularly.
- Eat healthy food.
- Train within your limits.
- Avoid herbal food supplements.
- Avoid stimulants and be careful with supplements which may contain ephedra, caffeine, etc.
- Don’t short change your energy supply by dieting aggressively while working out hard.
- Increase your training gradually.
- Rehydrate wisely. Use a combination protein-carbohydrate drink after the long run for glycogen and fuel replenishment.
- Pay attention to your body. Note dizziness, excess fatigue, chest tightness or pain, pain in your upper back or shoulder, chest or jaw. All can be serious warning signs. Stop and get checked. In a race, stop and seek medical attention.
Be careful out there. Prepare for the big day. Remember, by the time you get to the marathon, you’ve already run several half marathons in training and more – likely up to 20 miles. You should be ready. But do pay attention to your body on marathon day. Taper and rest up before it. Don’t get smashed the night before the marathon. Toxins in your body won’t help your performance.
Shoes: Are They Tiny Coffins? (What would Paul Brand, M.D. say?)
{ 2 comments }
“Pay attention to your body. Note dizziness, excess fatigue, chest tightness or pain, pain in your upper back or shoulder, chest or jaw. All can be serious warning signs. Stop and get checked.”
In the last month of running I have dealt with some shoulder pain and just yesterday weird tightness in my jaw. Could these really be related? What kind of thing could it indicate?
Sean,
While they could be something else, and long distance diagnosis is usually wrong, those are all signs of possible problems with the heart. It would be a good idea to contact your doctor and get in for an examination.
Steve Pribut
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