To Your Health
TIPS FOR THE L.A. MARATHON AND A HEALTHY HEART ...
If you’ve been training for the L.A. Marathon set for March
6, you probably know that finishing the race is all about mental
toughness. But determination usually beats fatigue only in the final
kick; for the most part, it’s your body that carries you through.
Two UCLA doctors, John P. DiFiori, chief of the Division of Sports
Medicine, and David McAllister, associate professor of orthopedic
surgery, have offered runners seven tips on how to get the most
from their body during the marathon.
First and foremost, remember that it’s okay to walk part of
the race if necessary, said the doctors, who are sports medicine
experts at the David Geffen School of Medicine. Second, take a good
look at your shoes. “Even the best running shoes lose cushioning
over time,” said DiFiori, adding that training shoes should
be replaced every 350-400 miles, “even if the outsoles are
not excessively worn.”
Third, don’t wear a new pair of shoes on the day of the race
— even novice runners should know this, but it’s always
worth repeating, say the experts. Fourth, “pre-hydrate”
by consuming around 17 ounces of fluid two hours before the race.
To prevent falling ill, make sure you don’t drink just plain
water, but a liquid containing sodium and 4-8% carbohydrates. During
the race, a general guide is to drink 600-1,200 cc of fluid per
hour to prevent dehydration and improve performance.
Fifth, if the weather is warm, adjust your pace, especially if
you’ve not been training in similar conditions. Sixth, after
the race, be sure to consume carbohydrates, which will help your
body recover more quickly from wear and tear. Finally, have a change
of clothing available near the finish line, and if it’s a
cool day, make sure to have warm clothes at hand.
AFFAIRS OF THE HEART ... take center stage this
month, and not just because of Valentine’s Day. February is
also National Heart Health Month. Some healthy heart tips for adults
from UCLA cardiologists:
• Don’t smoke, and avoid second-hand smoke.
• Exercise daily for at least an hour.
• Eat healthfully to maintain a normal weight.
• Get your cholesterol, lipid levels and blood pressure checked.
• Consume omega-3 fatty acids (found mainly in fish) —
in your diet or as supplements — to lower the risk of heart
disease.
• Don’t stop taking any prescribed medications without
first discussing it with your physician.
And here are some healthy heart tips for children and adolescents:
• Limit television viewing to no more than an hour a day.
• Avoid fast food, fried food and eat in moderation.
• Don’t be a couch potato — move around for at
least 30 minutes daily.
— Ajay Singh
|
