By: Dr. Nilesh Gautam, Senior Interventional Cardiologist and Head of the Department of Preventive Cardiology and Rehabilitation, Asian Heart Institute
Don’t try to match up with your peers’ pace at this stage, says Dr. Nilesh Gautam, Senior Interventional Cardiologist and Head of the Department of Preventive Cardiology and Rehabilitation, Asian Heart Institute, Mumbai as he shares tips on all the Do’s and Don’ts when you’re just a week away from the D-Day.
The final week is a crucial time for marathoners. All the tough training needs to count and therefore it is important to look after yourself and your body during this final phase.
For marathoners in general
For heart patients
- Take it easy.
- Run with your peer group.
- You already have got your best timing. This is not the time to better it.
- Keep a close watch on how the weather conditions are changing and gauge how it may be on the day of the run.
- Based on that, calculate the amount of fluid you will require when you run.
- Take more amounts of carbs and fruits.
- Have bananas and scoops of Glucon C. This is what gives you that instant energy.
- Do not try anything new now. It is important that the body be accustomed to whatever you are going to do on that day. If you have it on the D Day directly, there will be an electrolyte imbalance.
- Don’t push yourself. If you feel tired, or any pain, ache or any symptom of some illness, which was absent during your practice sessions, seek medical assistance instantly.
- Sleep and adequate rest are key elements as a runner, if you want to improve. Getting few early nights in race week will surely protect your immune system.
- Avoid being a victim of peer pressure. Don’t try to match up with your peers’ pace at this stage. Enjoy the run.
- Keep monitoring your electrolytes.
- We are very strict in such cases: Do not try anything new now. If you have it on the D Day directly, there will be an electrolyte imbalance.
- Check blood pressure, blood sugar, cholesterol, electrolytes need to be monitored.