Does running a marathon hurt your knees? Can anyone run a marathon?

17th

In the Xi'an Marathon

One runner stopped three times along the way.

It's not that I can't run, but

Stop and Help

On the day of the event, the news that #orthopedic doctor helped 4 people in a row while running a full marathon# attracted attention. Among the 4 "runners" helped by this doctor, some had relapsed old injuries while running the marathon, and some ran a marathon for the first time and had problems due to lack of experience and insufficient muscle strength.

Today we will study:

Is a marathon suitable for everyone?

What are the misunderstandings about “horse racing”?

What should beginners pay attention to when they first start running?

marathon

In recent years, with the increase in marathon events, more and more people have joined the "marathon" team, and many middle-aged and elderly people have also participated in it. But in fact, "marathon" is not suitable for everyone . From the perspective of cardiologists, young people are more suitable for extreme sports such as marathons.

Xu Jianping, director of the Heart Disease Center of Peking University International Hospital, said: Everyone's heart has reserve capacity. When the amount of exercise increases, the load brought by high-intensity exercise can be met by mobilizing the heart's reserve capacity.

Relatively speaking, young people have stronger heart reserve capacity, while the elderly have relatively weaker reserve capacity. Even if all indicators of the elderly are normal during physical examinations, it is an indisputable fact that the reserve capacity has declined. Once the intensity of exercise in the elderly exceeds the reserve capacity of the heart, various problems may arise, and in severe cases, sudden death may occur .

Deng Suzhen, deputy director of the emergency department of Qingyuan People's Hospital, introduced: There is an essential difference between marathon and long-distance running. The former requires training before participation, while the latter is a form of exercise that ordinary people can choose in our lives .

Dr. Deng Suzhen pointed out that people with rheumatic heart disease and congenital heart disease are absolutely not suitable for marathons. People who have had a heart attack recently, have severe coronary artery disease (angina pectoris), or feel chest pain when doing light activities, or whose face turns pale or blue during exercise are not suitable for marathons .

In addition, if you have an upper respiratory tract infection, pneumonia or other viral infectious disease 2 weeks before the competition, it is not recommended to participate in the competition .

Some "young people" who think they are in good health catch a viral cold. They don't take medicine or rest, hoping to rely on their physical strength to endure the cold. They even insist on doing high-intensity exercise during the cold. These are all not advisable.

Dr. Deng Suzhen explained: When a cold occurs, the virus enters the blood through the upper respiratory tract and reaches the heart through blood circulation. If the patient's resistance is weak, it is very likely to induce myocarditis, especially fulminant viral myocarditis, which may cause sudden death.

"Horse Racing" Misconceptions

1. “Horse racing” does not require professional training?

Hou Haixiang, Secretary General of Fujian Fitness and Bodybuilding Association, said: "'Marathon' does not require professional training" is a wrong concept . Many runners lack professional training and guidance and think running is simple, which makes it easy to get "injured".

From a scientific point of view, running 5 kilometers requires about one year of scientific exercise and training, and only after mastering a lot of sports knowledge can you run 10 kilometers .

2. Is horse racing safe?

The sport of marathon seems to have a low threshold and anyone can participate as long as they move their legs. However, in fact, marathon is not as safe as we think .

According to China.com, marathon, as a long, monotonous and repetitive extreme sport, is different from ordinary long-distance running. For most people, it is a challenge to the limits of the body .

According to statistics from international sports organizations, on average one in every 50,000 marathon runners will die from a sudden heart attack. In addition, the number of people who need treatment for various reasons during the race accounts for 20%-25% of the total number of participants.

In order to prevent more people from falling into the above misunderstandings, on the one hand, marathon enthusiasts should fully understand the relevant health knowledge of marathon sports before participating , and carry out scientific exercises. At the same time, they should accurately assess themselves and should not participate in blind marathon competitions to avoid tragedies.

On the other hand, event organizers should raise the registration threshold. According to Xinhua News Agency, major marathon events such as Boston and Tokyo have physical examination requirements and will also have certain requirements for the participants' performance. Raising the entry threshold for marathons accordingly is an effective way to remind the public to participate rationally.

Beginner running

Competitive long-distance running such as marathon requires long-term, professional training, and it is not advisable to participate on a whim.

Running itself is a very good sport. Proper running exercise can enhance the nutrient metabolism circulation of the knee joint, strengthen the leg muscles, and is beneficial to joint health.

According to the guidelines in the clinical database UpToDate, it is best to do the following when running properly:

1. When a novice first starts running, the total daily training time should not exceed 20 minutes , and don't try to challenge a marathon right away.

2. It is best for novice runners to train every other day to gradually improve their aerobic fitness and musculoskeletal adaptability.

3. Except for professional runners, most people recommend limiting total weekly running mileage to 65 kilometers .
4. It is best to run more than 20 kilometers at a time no more than once every 14 days .

5. It is best not to run more than 4 or 5 days a week , with at least 1 day of rest and 1 to 2 days for other exercises.

6. Start your training with an easy warm-up or gentle jogging.

In addition, according to the advice of professional doctors, beginners should not run too fast when they first start running. It is relatively safe to complete one kilometer in 6 to 7 minutes .