Runners must take steps to stay healthy

Improper training prior to long-distance running can have serious consequences

With the running craze growing among health-conscious urban Chinese, fitness experts and trainers are warning amateurs to prepare before they strap on their running shoes to avoid health problems.

Runners hit by sudden illness, and even death, during long-distance events continue to make the news periodically, raising concerns over participants skipping necessary training and health examinations.

Despite growth of the sport, awareness of many Chinese amateurs lags about the imperative of using healthy running techniques while building up gradually to longer distances. More education is essential, says professional running trainer Wang Xiaogang.

"Running is easy for everyone to participate in, no matter their age or gender. But running longer distances in races like marathons isn't for everyone," says Wang, who is also a freelance writer for multiple running and health magazines.

Wang says any runner who plans to participate in a full marathon, which is just over 42 kilometers, needs to build up endurance and stamina on a weekly basis, following strict exercise and diet routines to improve distance and pace gradually.

"It at least takes half a year for a regular beginner to start from mini runs (5 km to 10 km) to half and then full marathons. Don't rush it otherwise you could hurt yourself."

Wang's warnings are not idle talk. During the Yangling International Marathon in Shaanxi province on April 10, an amateur runner surnamed Lu fell to the ground suddenly while approaching the finish line and died at a hospital of a heart attack. Eight similar deaths during long-distance running events have been reported in China over the past two years.

Huang Tao, a sports therapist from Peking University Third Hospital, says unprepared runners are more likely to be hit by problems resulting from cardiovascular disease and joint injuries when they increase their pace and intensity.

"Warm-ups before running and cool-downs after are no doubt needed. They have to do health checks before taking part in races, while monitoring their body's reactions throughout the course using tech gadgets or consulting medical support crews," Huang says.

Meanwhile, competitive running requires proper training in good technique, including how to land with each step, how to bend the knees and how to keep your body straight, which runners should learn from professional trainers, says Sun Yingjie, a retired world champion long-distance runner.

"Running with the wrong motions and positions will only hurt your body. It's time for everybody to learn how to run the right way," says Sun, who operates her own running club.

sunxiaochen@chinadaily.com.cn

(China Daily European Weekly 04/29/2016 page9)