DANGER SIGNS in Running

The Cebu City Marathon is now only 11 weeks away. Unlike last year, many registered early to secure them of the CCM 2011 Souvenir Shirt which is given only to the first 4,500 participants. As the race draw near, Cebuanos and other runners gain more and more mileage to prepare for the best marathon in the Philippines.

Last Friday I spoke in front of fellow UNGO Runners and advised them on proper training for the CCM 2011. Most importantly, training must be specific for the full marathon. Long easy runs and, because many will finish more that 5 hours, heat training are vital to individual training. A golden rule of 10 percent per week increase in mileage is the key to safe and injury free running. When aiming for a 6 hour finish for the CCM 2011, you must be ready to face the hot Cebu sun. Instead of running at 3AM during LSD runs, try to start your training session at 6am and be accustomed to the heat. Done at least once a month and 3 weeks before the race, Heat training can help you finish the CCM even after 10AM. Race nutrition also needs to be tested before race day. Never try something new on race day. Shoes, Clothes or Power gels need to be worn or used during training to get accustomed to its feel or effect. Always practice race nutrition use or strategy during your long runs. 

Due to recent tragedies related to running, I am tasked to remind everybody of the possible danger signs related to the sport. Chest pain during a run is never normal. Especially when coupled with difficulty in breathing even when you are walking or at rest, Chest pain or tightness may be due to cardiac problems. Dizziness, nausea, vertigo, fainting and vomiting may be caused by hypoglycemia, dehydration, exhaustion or heat stroke when running in extreme heat. Also, Feeling cold or having goose bumps during a run should not be taken lightly. When exercising, heat is generated causing the sensation of warmth. Lack of blood perfusion or low blood pressure due to cardiac causes may manifest as feeling cold during exercise. 

(Photo by Yon Layosa)

Any of these symptoms could lead to more serious problems when not addressed at the soonest time. When experiencing any of these symptoms during a run, Slow down or walk, rest (But not sit down immediately), drink lots of water or rehydrate, eat or refuel, pour water over your body to cool your core temperature and observe. If symptoms persist, STOP running and get yourself to a hospital or ask for help. 

NO RUN is worth risking your life. There will always be another run. Runs end. Running Don't.