01/7How to run while staying safe from COVID?
COVID-19 has certainly had a significant impact on the way people live and engage in activities such as running for fitness or marathon running. In the past year many people had cancelled or postponed their running plans due to the pandemic. Social distancing measures made it more challenging for people to train and prepare for marathon events too.
Dr. Sanjukta Dutta, Emergency Medicine, Fortis Hospital, Anandapur, Kolkata, says, “If you are a runner who has been impacted by COVID-19, it is important to be mindful of your health and well-being specially during winter months. It is also important to take appropriate precautions to protect yourself from the cold, such as wearing warm and weather-appropriate clothing and staying hydrated. You should also be mindful of any health conditions that may be exacerbated by cold weather, such as asthma or hypothermia, and take steps to manage these conditions as needed.”
Here are some essentials to keep in mind before you start your running journey this season:
02/7Build endurance and strength
Before you start running or training for a marathon, it is important to build a solid foundation of endurance and strength. This can be done by gradually increasing mileage and incorporating strength training and cross-training activities into your routine. Practising essential exercises to warm up prior to running and stretching exercises post the run.
03/7Follow a training plan
It is essential to follow a training plan that is tailored to your fitness level and experience. A good training plan will gradually increase the distance and intensity of your runs to help you build up to the marathon distance.
04/7Medical Examination before the training
“Some mandatory tests one should consider is physical examination to know general health and fitness level, as well as any existing medical conditions or injuries. One can also consider blood tests for deficiencies, lung function tests, ECG, stress tests, ” says Dr. Dutta.
Athletes follow a healthy diet that includes a variety of nutrients, and that they may consider taking multivitamins to supplement their diet. However, it is important to note that a healthy diet alone may be sufficient to support athletic training and performance, and that the use of supplements should be carefully considered and discussed with a healthcare provider.
Maintaining a healthy body mass index (BMI) can be important for runners, as excess weight can place additional strain on the joints and muscles and may impact performance. It is normal to experience some ups and downs during a run but try to stay positive and focus on your goals. Surround yourself with supportive friends and family and remember to enjoy the experience.
07/7Tips to keep in mind while running
Some of these tips should be taken into consideration by the Athletes or first-time runners for keeping themselves fit and healthy:
- Stay Hydrated: Stay hydrated: Dehydration can impact your performance, so it is important to drink enough fluids during the marathon. Be sure to carry a water bottle or hydration pack with you and take advantage of any water stations along the course. Sip glucose or ORS water at frequent intervals
- Fuel Your Body: Dr. Dutta says, “It is important to fuel the body with the right nutrients before, during, and after the marathon. Be sure to eat a well-balanced diet and consider consuming sports gels or other energy products during the race to help maintain energy levels.”
- Warm up before the race: Take some time to warm up before the marathon to help loosen your muscles and prepare your body for the race.
- Wear the right shoes: Wearing the right shoes is essential for comfortable and successful marathon running. Be sure to choose a pair of shoes that fit well and are appropriate for the distance and terrain.
- If you experience chest pain or discomfort, unusual profuse sweating, out of proportion breathlessness or uneasiness please don’t push yourself and stop running. Please seek medical help and go for health checks as advised by the doctor.
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