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The FirstEnergy Akron Marathon, Half Marathon and Team Relay is coming to the streets of Akron on Sept. 24. The marathon, celebrating its 20th year, is also a great community event, with thousands of supporters lining the route, too.
This month’s Healthy Actions column, which is a monthly look at a medical topic of interest with a local medical expert, will focus on running. To read previous columns, go to www.tinyurl.com/BettyHealthyActions
More:Previous Healthy Actions columns
I spoke to Dr. Nilesh Shah, a sports medicine physician for Summa Health, who is the medical director for the marathon as well as team doctor for the Akron Rubberducks and Kent Roosevelt High School, and Laura McElrath, vice president of operations and race director for the marathon.
This is an edited version of the interview. There is also a Now You Know Akron podcast and a video available.
The FirstEnergy Akron Marathon is part of the Akron Marathon race series, which is a three-part series that spans the summer. There is a one mile and 8K in June, a 10K and half marathon in August and full marathon, half and five-person relay on Sept. 24 and a kids one-mile fun run on the night before the race.
We’re still kind of coming out of the COVID world. We’re anticipating aout 8,500 runners this year and we’ll have spectators and volunteers out on the course.
We have an elite category where we choose 40 to 60 athletes. A lot of people don’t realize runners come in all shapes and sizes.
The full marathon course (which is 26.2 miles) is open for 6.5 hours, so that’s about a 15-minute-per-mile pace. The half marathon (which is 13.1 miles) is open for 3.5 ours, or about a 16-minute pace.
Sometimes people can get scared of the idea of a big event and think they need to run sub-5-minute miles or sub-6-minute miles, but we try to open the course for as long as we can to welcome all abilities to the race.
More:In need of a good night’s sleep? Here’s tips and help from a doctor| Betty Lin-Fisher
A lot of people read or hear that when they talk about starting a new exercise regimen, you should consult your doctor. Should you really consult your doctor? Undergoing a stress test and seeing your doctor is usually unnecessary for the vast majority of people looking to start a light to moderate exercise program.
As long as they increase slowly and increase appropriately, they don’t need to see their health care provider. But there will be some people who haven’t done a thing in two years, especially with COVID, and if you have some specific concerning symptoms at rest or with exercise or you have a certain medical condition, you might want to see a physician. Things like chest pain or chest pressure with exercise, neck or jaw or left arm pain specifically with exercise, shortness of breath, unusual fatigue, ankle swelling or shortness of breath during the night or a dizzy feeling while exercising. Medical conditions would include previous heart issues, kidney issues, lung issues and diabetes.
If you don’t have any of these issues, but start having any while exercising, see a doctor.
Start with a walk-run program. Start with 15 minutes and break that into five-minute segments. Walk for four minutes and run for one and repeat. Do that three times a week and have a day off every other day to recover.
If that went well, then change that five-minute ratio to walk for three, run for two. Keep adding a little more running until eventually after about four weeks, you’re running 15 minutes straight and then you can kind of play with your numbers. There’s a lot of online tools like Couch to 5K or other things to slowly work your way up.
Choose what you like. Don’t force yourself into being a runner. Yes, we have all these great races in the Akron Marathon and they do great job with including everybody. But if running’s not for you, running’s not for you. I’d rather someone do something. If they say, “Oh, I’m just not gonna run and then forget it, I’m just gonna sit on the couch because I don’t wanna go run,” I’d rather you get on the elliptical or the rowing machine or a bike.
When it comes to breathing, I tell people don’t force that either. Don’t think about it. When you get tired, you get tired and you’re going to get air in however you can.
(McElrath also suggests slowing your pace if you have trouble breathing; you might be trying to run too fast.)
More:Are you tired? When to know when to seek medical care | Betty Lin-Fisher
The most important thing is a good pair of running shoes. We have a lot of running shoe specialty stores in our area and people there are very knowledgeable.
I tell my patients, try on 10 pairs of shoes or as many as they’ll put out for you. They’ll let you go run outside. Don’t just walk around three steps in the store. Once you narrow them down to one or two, try one on each foot.
You might spend a little extra money at these specialty stores, but I think you’re paying for service and knowledge. Also, have a good pair of running socks. It’s amazing how much socks can make a difference.
You also need a good warm up and to me that is not just a static stretch of putting your leg up on something or stretching your hamstrings. It’s a dynamic warmup with arm swings, leg swings, jumping jacks and side to side motions.
Then afterward, for your cooldown you can do a brisk walk or a little bit of static stretching.
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There can be a lot of chaffing issues if you run for too long. It’s not only on the chest, but under arms and between the legs. If you run long enough, that can become a problem. There’s good stuff like skin lube to put in the hot spot areas and even for your feet if you are prone to blisters.
Hydration wise, if you’re going for an hour or less, you probably don’t need a lot of excessive water or even an electrolyte replacement drink. I tell people drink 8 to 10 ounces of water a couple of hours before you go run and then maybe another 8 ounces about 15 minutes before you go, then usually 8 ounces for every 15 minutes that you’re out there.
If you’re going for longer than an hour, then you probably want to do some type of electrolyte replacement drink. For the salty sweaters, or those who have a higher salt concentration in their sweat and where you can see a salt ring on your hat or clothes after it dries, they need to just replace that salt a little bit more and that won’t be enough just by drinking something like Gatorade. Those people might need to take some salt tablets to replace those electrolytes.
More:Let’s talk about youth sports with a sports psychologist | Betty Lin-Fisher
We do have a couple of training plans on the Akron Marathon website, www.akronmarathon.org.
If you’re really going to do carbo-loading, the way it’s really prescribed is it’s really almost carb restriction initially and then leading up into the early part of the week, actually carbo loading early in the week, which is really kind of cumbersome for most people.
Honestly, it’s probably not necessary. Good hydration and good sleep is the most important thing. Most of us don’t get good sleep and recovery and rest.
For our training and our job and our families, that’s usually the thing we skimp on. Get a good night’s rest, not just leading up to the race, but through your training.
For race day, practice with some type of carbohydrate replacement. For the marathon, we have gels on the course, so make sure you know which we use (GU salted caramel and tri-berry gels) because everybody’s stomachs are different in what they tolerate. Practice with those on your long runs.
Don’t try to pack in all your training in those last 10 days before race day. It’s best to rest and be recovered and then be ready for race day. Make sure you’re taking care of your body during those days instead of trying to fit in the last long run or hard workout.
Beacon Journal consumer columnist and medical reporter Betty Lin-Fisher can be reached at 330-996-3724 or blinfisher@thebeaconjournal.com. Follow her @blinfisherABJ on Twitter or www.facebook.com/BettyLinFisherABJ and see all her stories at www.tinyurl.com/bettylinfisher
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.jpg "Health Tips: How to make sure your masks provide max protection")
When Antonio Banderas starred in the 1998 film “The Mask of Zorro,” audiences have been happy to go together with the fantasy that masking the mysterious hero’s upper deal with and nose with a modest black mask built it impossible to figure out who he was. But we now know that his id — and his security — would have been better protected if he experienced worn two masks.
Which is what the most up-to-date research posted in the American Journal of Infection Manage implies when it arrives to shielding you from COVID-19. Researchers from the Nationwide Institute for Occupational Basic safety and Health analyzed several masks and means of masking and located in good shape modifications make improvements to protection from an infection.
Unmodified masks (fabric or healthcare) block all around 56{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of cough aerosols and all-around 42{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of exhaled aerosols. But if you double mask, with a cloth mask in excess of a healthcare mask, you block close to 85{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of coughed and 91{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of exhaled aerosols.
Even improved: If you insert an elastic brace more than a health care mask, you can block 95{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of cough and 99{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of exhaled aerosols. (An elastic brace goes in excess of the mask, sealing the edges, and is secured with two bands close to your head.) And an N95 mask may well do even superior when correctly suit.
As Omicron spreads and Delta proceeds to induce significant issues, straining the well being care system to the max, it is smart to adopt the most-efficient masking strategies when you are in crowded parts outside and in all indoor spaces — it is just superior popular sense.
Nordic strolling can enable you lay declare to better wellbeing
Norseman Leif Eriksson noticed North The us 500 a long time ahead of Columbus — and, in contrast to before sailors who experienced appeared at the rocky terrain from the security of their sailing vessels, he and his crew set foot on Baffin Island, Labrador and Newfoundland, where they wintered. Those people Nordic walks by way of uncharted territory delivered the adventurers with a lot of bodily and psychological stimulation — and tales to notify when they securely returned dwelling to Greenland.
Nordic walking may perhaps be uncharted territory for you as well — but thankfully it’s just as satisfying bodily and mentally these days, with none of the challenges Eriksson faced.
If you want to up the benefits of your 10,000 ways a working day, get a keep of two Nordic going for walks poles. Holding the poles guiding you as an extension of your arms, you move them to match your foot stride. With each action, you use power to the pole, propelling on your own forward and increasing workout intensity, with no included pressure on your joints in your decrease overall body. You will:
— Activate 90{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} of your body’s muscle tissues and burn up 46{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d} much more energy than regular strolling.
— Up your cardio activity by 25{b574a629d83ad7698d9c0ca2d3a10ad895e8e51aa97c347fc42e9508f0e4325d}.
— Tone your arms, shoulders and back muscle tissue when you boost your core strength and posture.
— Bonus: For men and women with Parkinson’s, it has been identified to help with posture and equilibrium, top quality of gait and high-quality of lifestyle, too.
So examine the advantages of Nordic going for walks as you stride out by your favourite park or explore new territory for your actual physical activity.
