SITHA PHONGPHIBOOL, PhD, ACSM-CEP
Exercise Physiology.
Running for exercise has become extremely popular today. Many people are turning to running or joining marathons in increasing numbers. At the same time, inadequate physical readiness before running is a major factor that can cause sudden cardiac arrest, loss of consciousness, and even threaten life. Therefore, proper preparation before running is essential.
Regardless of the type of running event or distance, the most crucial step is to evaluate your physical capacity and prepare yourself before every run. It is recommended to consult a doctor for a health checkup to ensure there are no underlying conditions that could pose an obstacle to running such as bone and joint diseases, high blood pressure, heart disease—especially ischemic heart disease, arrhythmia, and hypertrophic cardiomyopathy.
Beginners should set realistic goals and progress gradually without overexerting themselves. If you do not exercise regularly, you may start by walking or alternating between walking and running for about 30 minutes per session, 3-5 days a week. Once consistent, you can aim for a Fun Run or a 5K first. Typically, preparation takes about 2-3 months.
A simple principle we can practice is to gradually increase running duration and distance step by step.
Doctors advise choosing running events that meet standard organization guidelines, with careful and systematic planning regarding distance, route conditions, facilities, and safety—such as accessible first-aid stations equipped with medical personnel and necessary medical equipment.
Choosing running shoes that fit your foot shape, arch type, and provide good shock absorption is essential to enhance comfort and reduce injury risk during running. Additionally, it helps prevent foot injuries that could cause further complications.
You should refrain from drinking alcohol for at least 24 hours prior to running, as it can cause physical unreadiness and danger while running. Additionally, eat a meal at least 1-2 hours beforehand to replenish energy for your exercise session.
Always warm up and stretch your muscles before every run.
Drink sufficient water to prevent dehydration. Generally, drink just enough to quench thirst, alternating water with electrolyte drinks every 15-20 minutes during the run.
If you intend to participate in a marathon, consult a doctor for advice regarding exercise regimens and nutrition to ensure safety and optimal performance.
Even experienced runners should get regular health checkups. Continuous long-distance running leads to structural changes in heart muscle, which can increase the risk of certain cardiac conditions.
If you experience abnormal symptoms while running—such as chest pain, chest tightness, dizziness, lightheadedness, or feeling faint—stop running immediately and notify companions or race staff to arrange hospital transport. Do not just sit and wait to feel better, as it could be life-threatening.
Every time you exercise, your physical health should be in top condition. Ensuring fitness before running is always safer. Simply consult a doctor to undergo the Exercise Ready Program, which includes:
Along with cardiopulmonary exercise testing using high-efficiency CPET technology, helping identify oxygen consumption abnormalities under close supervision from doctors and sports science specialists.
Exercise Physiology.
