Marathon Day: Is it safe to run 26.2 miles sick?
Imagine. You’ve trained for months, logging hundreds of miles, in all sorts of weather conditions to prepare for your marathon. Then ten days before your big event you start to feel badly. You develop a persistent cough coupled with tightness in your chest and troubled breathing. Thinking all you need is some medication you head to the drug store. Now it’s the weekend before your marathon. You start taking an over-the-counter cough suppressant, but it fails to alleviate your discomfort.
Monday morning you go to see your doctor. You inform her about your marathon in six days. During your visit she pokes and prods for a few minutes while asking you a series of questions. Afterwards, she begins to communicate her thoughts. You try to focus on the words coming out of her mouth, “blocked airways, sinus infection, allergies, wheezing, inflamed lungs…,” but you drift off thinking about your marathon on Sunday, January 17, 2010. Her only solution is to prescribe you steroids and nasal medications to open your airways and reduce inflammation in your lungs. Trying to remain optimistic, everything inside of you is hoping the medications will work.
A day later, you still have the cough. You call the doctor and inquire about a prescription for a medicated cough syrup. She calls in a prescription for you and wants to see you on Thursday. After one dose of the cough syrup you start to feel some relief. Even better, you can sleep throughout the night without coughing.
On Thursday, after her examination, the doctor schedules you for a chest x-ray to make sure you don’t have walking pneumonia. Thursday afternoon she calls and informs you that your chest x-ray has come back clear indicating no evidence of pneumonia. She believes you’re okay to run your marathon. Thursday evening you drive from Dallas to the Houston area with the continuing persistent cough that is now starting to produce mucus. You think, Okay, this is good. Now the congestion in my chest is breaking up.
The reality, though, is that it’s time to admit to yourself that the medications will not get you 100% (or even 80%) healthy by Sunday and your breathing capacity is not up to par. And with that, the question becomes, do you run on marathon day or not?
Having completed four full marathons with good finishing times, I would have never imagined me in that scenario. When you train for months to run 26.2 miles, the one constant thought on your mind is to stay injury-free. That’s why so much emphasis is placed on following the weekly training schedule, training smart, using non-training days to rest and recover, and eating healthy.
But, there I was the Saturday before the Houston Chevron Marathon contemplating what to do after picking up my race day packet at the George R. Brown Convention Center.
That same evening, one of my friends who’s a nurse, listened to my chest. Then, she confirms, “You are still wheezing and your colored mucus indicates infection. Your breathing capacity for the marathon will be diminished.”
So, ask me if I ran that Sunday? The answer is yes.
After taking a dose of my cough syrup on Saturday night, I awoke feeling rested and ready on marathon day. In a crowd of more than 20,000, I knew it would be a long journey. I started out conservatively. Although I was coughing and expelling mucus along the way, I was doing okay. Then around mile 10 something special happened. I ran upon Ken, an ex-supervisor who inspired me to start running over 15 years ago. I hadn’t seen him since 1995. After a quick embrace and few moments of chit-chat, I proceeded on with a pace that was now starting to slow.
Around mile 13, I began to struggle more and more. My pace became slower and slower. I was cautious about each labored breath and stopped frequently. At mile 20, I just wanted to give up. I hurt like I’d never hurt before in a marathon. Coming out of a portable toilet around mile 22, I saw Ken ahead of me. I ran fast enough to catch up to him. When I made it alongside of him, the only thing I could say, Ken, I’m having a hard time and I need you to get me to the finish line. His reply, “Come on. Let’s do it.” It’s funny. From that moment, it seems like the run got easier as me and Ken ran slowly while reminiscing about the old days. Of course I didn’t PR but I finished.
So, should I have run my marathon? The answer is no.
I’m blessed to have had a favorable outcome. According to David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the “neck rule.” Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don’t pose a risk to runners continuing workouts. Another doctor, Jeffrey Hall Dobken M.D., allergist/immunologist and ultramarathoner in Little Silver, New Jersey, says some sinus infections, when stressed by exercise, can lead to pneumonia or, in extreme cases, respiratory failure.
My decision to run the Houston Chevron Marathon will not make the list of smartest things I’ve done. Two days later, my doctor prescribed more steroids, an antibiotic, and an asthma pump to go along with all of the other medications. Yes, my lungs were worse off afterwards. And two weeks later, I’m still recovering. With all of that, though, I do believe everything happened the way it did for a reason. If I had been running at a healthy pace doing the marathon, I probably wouldn’t have crossed the finish line with the person who introduced me to the sport many years ago; the person who has made such a difference in my life.
Although I would advise against running under such conditions as I did, I thank God for the mental strength and perseverance to reach the finish line. The realization: There will be many marathon events to participate in, but you only get one life to live. My advice: Don’t risk your life by running under less than favorable health conditions. Volunteer instead or stay home.
About the author: Bridgette L. Collins is president and founder of MAC Fitness, a fitness consulting firm in Grand Prairie, Texas. She is a recognized fitness coach, motivational speaker, and writer who loves to participate in half and full marathons. She is the author of Destined to Live Healthier and Imagine Living Healthier, two books that have empowered many through the collection of fictional stories that tell of real life challenges with weight, health, work, marriage, and lack of self-love. You may contact Bridgette by email at Bridgette@bridgettecollins.com or BridgetteCollins.com.
Walk to Cure Diabetes: Why I Walk
My name is Debbie Lattuga and this year, I’ll be taking part in JDRF’s Walk to Cure Diabetes On March 20, 2010 in Sarasota, Florida. The name of my team is Grace’s Aces in honor of my niece Grace (photo at left). In 2010, I will be walking along with one-half million other walkers across the country, as we try to reach our goal of raising $100 million.
Type 1, or juvenile, diabetes, is a devastating disease that affects millions of people, a large and growing percentage of them children. My niece, Grace, was diagnosed on January 26 2009 and she was 7 years old. I am walking for her. Her family has undergone significant changes since her diagnosis. Her blood sugar must be checked 7 to 10 times a day. And she must get at least 3 insulin shots a day.
Most Type 1 diabetics have to change their diet and eat healthier foods. Luckily my sister never served a lot of junk food so their diet didn’t drastically change. But they do have to measure or weigh the carbohydrates and make sure that enough protein and fat are included at meals to balance the carbohydrates.
So it’s a challenge for Grace to go to birthday parties and barbecues. If she’s going to have cake or potato chips, she has to make sure that her insulin is adjusted to accommodate these additional carbohydrates. My sister travels with a carbohydrate manual, refrigerated insulin, extra syringes, and orange juice in case Grace’s blood sugar gets too low. And my sister has become an educator on diabetes. She shares her knowlege with Grace’s teachers, soccer coach, friends and family.
But I don’t want you to get the idea that Grace’s life is miserable. She’s a happy, well adjusted 8 year old girl. Through the educational efforts of the Juvenile Diabetes Research Foundation, Grace and her family have the knowlege to manage her disease. She still plays soccer and swims on a swim team. But she will have this disease for the rest of her life, unless we can manage to find a cure.
And there is some good news, though. For the first time, scientists are predicting that we CAN expect to see a cure well within our lifetime!
So that is why I decided to Walk to Cure Diabetes. I’ve been a runner for a number of years and participated in various runs and walks for charity. I encourage you to get out there and walk for your cause. It’s a wonderful experience that can include family and friends. I think now is the time for us to do our part and help those around us. Scientist have found that any act of kindness boosts the immune system and releases the ‘feel good’ hormone. So get out there and feel good while doing good!
And charity walks are fun. Most charities have huge events based around their run or walk. Many times there are vendors, entertainment and food available. The atmosphere is like a block party or festival. What a great way to spend time with your family and friends and do something good for someone else!
About the Author: Debbie Lattuga is a running enthusiast encouraging people to uplevel their fitness by running or walking. She loves to run with a heart rate monitor watch and has seen her race times drop and fitness increase since she started using one. Check out her blog at Heart Rate Monitor Watch. She helps people find the perfect heart rate monitor watch for them.
Walking, Running, Jogging: Which is best?
If you’re like many people trying to stay fit (or get fit), either one of the above exercises are things you might consider. Walking is said to be one of the best sports, but many people rather run or jog. Is there a difference and which is the best; moreover, how does it relate to nutrition?
Jogging is an exercise that is enjoyed by many, yet it has its drawbacks. If you should notice the feet of a jogger, most of the weight is placed on the toes. While this might be acceptable (not perfect) for some people, it can cause strain to muscles and tendons.
Because of this jogging is not recommended for everyone. Pregnant mothers are advised to avoid jogging, as well as up to three months after the baby has been born. Individuals above the age of 65 are also advised to keep jogging to the minimum if any at all. The reason behind this is when such pressure is placed on the toes, it can sometimes send the person off balance.
Although not as popular as jogging, running has its advantages. First of all, it builds the calf muscles much better then jogging or running. Secondly, running can be used to build endurance. When starting out a running routine, do not push yourself. Gradually build up to your desired speed and or distance.
Out of all three, walking is the best. It carries the most advantages. First of all unlike jogging or running, it does not put undue stress on the heart. More importantly it provides a better option if you want to walk out that lunch or dinner you ate. Jogging or running can upset the stomach and do more harm than good if you have had a meal less than an hour ago.
Whether you decide to run, jog or walk, it is important to make sure you’re doing it in the right shoe. Not all gym shoes are meant to be running shoes. Before you run in any type of shoe, make sure you check them out to see if they are acceptable. Same thing applies to jogging and even running, although you can get away with regular shoes for the purpose of walking. You should also keep in mind that running shoes and walking shoes are different. While you can walk in running shoes, it is not advisable to do the reverse as walking shoes are heavier and might slow you down or sprain your ankle.
Last but not least, before you do any type of running, jogging or walking, compliment it with a proper diet. You want to make sure you are getting an excellent source of calcium, vitamin E to promote strong bones.
If you’re working on endurance, consume complex carbohydrates. These provide longer sources of energy and are better for those who are running marathons etc. Last but not least, have fun. Your mood affects how effective the exercise will be. Make sure you keep that in mind.
This guest post provided by Jessy of eFITology.com
The Best Running Tips For Beginners
So many exercisers are intimidated by running because avid runners are seen as fanatics making serious life sacrifices. I am here to tell you from personal experience that you can easily integrate running into your regular workout schedule, and it can also become something that you are passionate about without having to train in a way that it will overtake your life!
Of course, running can also be used to achieve your goals of completing races or marathons, but as a beginner, here are the best tips to get you started:
· Join a running club: This is something that will give you complete guidance and also solidarity as you start running. In fact, many people work better in a group setting, so if you are the type of person that needs motivation from your peers, then find a buddy to run with at the very least to keep you motivated and on track.
· Bring water with you: Many people have a difficult time keeping up their stamina when they are running because they don’t have enough water. If you are going on a longer run, then bring water to keep you hydrated, and also make sure to drink water throughout the day to prevent dehydration.
· Speed up your recovery: If you have just undergone a hard run that pushed you to the next level, make sure to eat a healthy snack and drink water within the hour after you have completed your run. This will work to replenish your energy, and it will also help you to recover quickly.
· Increase your mileage weekly: Even if you are starting out small, there is no such thing as a bad run. However, make sure to only increase your mileage by around 10% each week to prevent injury or strain on your body. This increase will also allow you to continually challenge yourself so that you don’t plateau as a runner.
· Prevent side stitches: Many new runners are intimidated by side stitches or cramping during a run. One easy way to fix this is to avoid exhaling when you land with your right foot when you are running. Most runners automatically exhale when their right foot hits the ground, which causes stress to the diaphragm in the form of side stitches. Make a conscious effort to exhale when your left foot hits the ground, and you will be surprised at what a difference it makes in the quality of your run!
About the Author: Bethany North is an avid runner and coffee fanatic. She has spent the entirety of her career cultivating and studying all of the best uses and brewing styles for optimal coffee and espresso flavor. Her specialty site for coffee needs, supplies, and Bunn Coffee Filters can be found at The Coffee Bump.
More Cow Bell! Marathon Running and Training Tips
Running a marathon is a great personal challenge that requires dedication and perseverance. I have run five marathons with steady improvement with each attempt. I am occasionally asked for marathon training and running tips. These are my top tips:
1. Have a good reason to run a marathon. It takes about 16-20 weeks of training to prepare for a marathon. If you are not already a regular runner it may take even longer. The only way to stick with the regimen is to have a good reason.
2. Remember a marathon has two halves. The first 20 miles and the last 6.2 miles. Almost anyone can run the first half. Running the second half is 99% mental. Be prepared for the anguish that comes when you hit the wall.
3. Practice consuming electrolyte drinks and snacks during your training runs. On race day actually walk through the fluid stations so you can drink the fluids instead of throwing them on your face and chest.
4. Plan your fluid stops. Just because there is a water stations every 1.5 miles does not mean you should drink every 1.5 miles. Drink when you are thirsty.
5. Like almost everyone else I just want to add, don’t start too fast. Know your goal time and pace and stick to that pace. I tend to feel really good between miles 8 and 18 so that for me is the toughest time to control my pace.
6. For men, know and prevent the danger of nipple chaffing. I have tried single band-aids in every direction. Most recently I have switched to a two-layer band-aid cross placement. It seems to work.
7. Tell someone your route, approximate return time, and wear or bring identification. I run a lot of lonely miles, many times after dark, on the streets and rural roads of rural Wisconsin. I always wear my RoadID to help emergency responders identify me and contact my family if I should become ill or injured while training.
8. Make eye contact with spectators, especially the ones with cow bells. If you need an extra boost just say, “I need more cowbell.” That almost always gets me the extra cheers I need.
Finally, share your training successes and challenges with family and friends. Ask them for their support and encouragement. You never know you might inspire one of them to get off the couch and join you.
When he is not running or cycling Greg Friese is a paramedic, podcaster, blogger, and paramedic. Read more of Greg’s articles about first aid, wellness, and safety at EverydayEMSTips.com. Connect with on Twitter @GFriese
