Each year, the Paris marathon counts nearly 60,000 registrants, that is to say as many professional and amateur athletes alike, ready to scroll 42,195 km under their sneakers.
“In practice, anyone can participate, only a medical certificate is necessary. But too many people still show up at the start without having first done a suitable medical check-up ”, comments Dr. Jean-Claude Verdier, member of the sports cardiologists club.
Get a medical check-up before any intense sporting event
However, if the risk of sudden death is weak during a marathon, it is still real. According to a study carried out in 2007 by Dr. François Carré of the Rennes University Hospital, this risk is 1 to 4 per 1,000, all sports combined.
In athletes between 12 and 35 years old, 30% of cases of sudden death are linked to anatomical or congenital cardiovascular problems. In other words, 30% of cases are cardiacs who ignore each other…
This is why the Sports Cardiologists Club recommends ten golden rules for good sports practice. For example: “I have a medical check-up before resuming intense sporting activity if I am over 35 years old for men and 45 years old for women. ”
- At a minimum, it is recommended that you take a electrocardiogram Tobefore embarking on an intense sporting event. This device records the electrical activity of the heart to detect possible abnormalities.
- After 40 years, thestress test is a complementary exam that will allow you to deepen the search for anomalies and give clues to personalize your training.
“The less we are trained, the more risk we have of developing a cardiovascular problem during an unusual effort,” underlines Dr. Jean-Claude Verdier.
A training program lasting several weeks
Ignace, 56, knows the importance of this training. “I ran my first marathon in Paris in 1986. I got to the 30 km ‘wall’ without suffering too much, but then it was a nightmare. I didn’t know at the time that the marathon is 30 km with the feet, 10 km with the head. ”
If he runs all year round, Ignatius admits to preparing “qualitatively eight weeks before the marathon. 80% of the preparation time is done in endurance so that the heart does not get tired. The rest is divided into soft resistance, the running pace on D-Day, and hard resistance, a pace that we will not hold for long but which will accustom his body to the effort. ”
Specialized sites offer on this diagram workout schedules depending on your target time.
Foods with a low glycemic index and fiber one week before D-Day
Nothing is possible in the sport without a healthy lifestyle. “The week before the marathon, I take a break. I consume more foods with a low glycemic index and of fibers and I hydrate abundantly the day before to eliminate toxins, ”explains our marathoner. These two elements of the diet are the essential fuel of the athlete.
Hydration in turn helps store glucose. We must not forget to also drink during the raceevery 30 minutes or so, because sweating causes a lot of water loss.
For more information on the right diet to adopt before an endurance race, find Pr Martine Duclos, an expert in sports medicine.
“The tests should be canceled when it is over 30 ° C or during pollution peaks. Finally, alcohol and tobacco are not compatible with sport ”, underlines Dr. Jean-Claude Verdier On the program for the marathon this year, sneakers, sweat, and, for Ignatius, “this immeasurable pleasure of inscribing my steps in those of the legendary Athenian Phidippides, running a distance of 40 km between Marathon and Athens …”