You can run a marathon at an extra weight if you take care

The date of the EDP Lisbon Marathon 2022 is approaching. On 9th October, it will be held on what is considered the most beautiful marathon in the world. Starting in Cascais and finishing in Praça do Comércio, this official race on the International Athletics Federation calendar offers an idyllic course by the sea, both for amateur and professional athletes with a lean, dry and light body, and for runners who are overweight but have a lot of courage and perseverance to practice intense physical activity! It is true that running tends to increase the heart rate and generate greater impact on the joints, but with the right guidance, an overweight athlete can compete at ease, without pain or injury. You see, whether you are in double or triple digits, your weight is just a number that cannot give a full picture of your health or reflect your performance. So your ideal weight for running is precisely that which the scales have given you back, but to reach the podium you need to train hard! Translated with www.DeepL.com/Translator (free version)

Cautions for running the overweight marathon

If you're overweight you're likely to fall behind lighter runners, but who cares? If running is your priority, follow these tips for care before, during and after your marathon.

Care before a marathon

Of course, training is at the top of the list, along with stretching and weight training. However, if you're overweight, you should start by seeing a doctor to get all the necessary tests done, namely a BMI (Body Mass Index) and body fat rate assessment, a blood test (to check glucose, triglycerides and cholesterol) and an ergoespirometry (to determine fitness level, heart and lung function).

If the results are favourable for running, you can say goodbye to your doctor and look for a professional Personal Trainer, able to prescribe the best training plan for you to be able to run the marathon without risk. But before your first training session, you should invest in suitable clothes with breathable fabrics and running shoes with good cushioning to absorb the impact. That's half the battle (or the race) to achieve the best results.

And finally, you should not do any training or marathon on an empty stomach! Half an hour or an hour before the start, you should drink water and have a light meal, but rich in carbohydrates to gain energy. Avoid high-fat foods as well as vegetables and whole-grain products before the race as they are more difficult to digest and can cause discomfort during the run.

Caring for yourself during the marathon

You will certainly do the marathon whilst enjoying the magnificent coastal views between Cascais and Lisbon, but in the meantime it is advisable to start slowly to build up stamina, and then gradually increase the effort and intensity. Never forget that the heavier your body is, the more your joints suffer. And don't forget to take a bottle of water with you. If hydration is fundamental for lighter athletes, imagine for people who are overweight and sweat more!

It's equally important to breathe in through your nose and out through your mouth to breathe properly during the Lisbon Marathon, avoid running out of breath and improve your performance. And in the meantime, wear a heart monitor to keep track of your maximum heartbeats per minute to avoid overloading your heart during the race.

Aftercare

Have you completed the marathon? Congratulations! Receive the greetings of your family and friends, exchange views with the other participants, take the usual photos, pick up your medal, but don't stop walking! Keep moving for another 10 to 15 minutes to safely transition from "marathon mode" to "normal mode". Then, with your heart rate gradually dropping and your blood circulation returning to its usual state, you can take the opportunity to have a snack, preferably consisting of carbohydrates and protein to repair muscle tissue and restore your body's sugar levels. And finally, recover! Although it is inadvisable to run for a few days, if you don't want to risk waking up with back pain and serious difficulties climbing stairs, you should opt for lighter, more relaxed recovery exercises, such as walking or cycling.

Can you lose weight by running?

Absolutely! The wonderful world of running has never closed its doors to people who, like you, are over the recommended weight. On the contrary, running is one of the physical exercises that burns the most fat. However, it is important to do some medical exams, use the appropriate accessories, bet on a healthy diet and follow the guidance of a Personal Trainer, capable of establishing a personalized plan to lose weight, strengthen muscles, dose the intensity of training and set goals... to cross the finish line alongside the other athletes!

(read in Jornal Postal)