Page 23 - April-June 2024 Edition

every 5 km, run your routine 5 km 4 x a week then rest 2 days and do a 30. I advise train for a
marathon by doing 30 km twice, 3 times if you have the time, 2 weeks apart in 3 hours 30
minutes with 2 days rest either side. You must always continue the normal routine of 4 x 5 km a
week. The second or 3rd 30km attempt should be 2 weeks before the marathon. I don’t advise
training over any further distance as over 30 is stressful. No special diet, no special foods, no
high cal drinks, your body knows how to create enough fuel, it’s been preparing for this for 3
months. Before your marathon run your 5 km 4 x a week then rest 4 days before the big day.
You know you can do 30: you’ve done it twice and the extra 12 isn’t anything new and you’ll
find it easy. Normal breakfast, finish at least an hour before the race, and have a dump. I know
from embarrassing experience there are no toilets half way on the Kampala marathon! Use
your watch, resist the temptation to go faster, aim for 10 km in 70 minutes, allowing stopping
every 5 km to go very slowly for a minute while drinking 500 mls.

IS RUNNING MARATHONS HEALTHY?
One marathon is fun. One a year is fun. I’ve done 50-mile races, 33’s, 30’s and standard
26-mile marathons, I’m built that way. If you’ve run a marathon in 3 hours great but I don’t think
it’s healthy to keep doing it and aiming for faster and faster. It invariably damages joints, it
releases cortisones, and elite athletes die young. Those who run 35 to 40 km every week as a
routine 5 or 10 km a day are relaxed, live long healthy lives. If you find a 10 km easy then run
10 km 4 times a week like I did getting to work. Even running 30 km every now and again if it’s
easy might be good for you: but stress isn’t. Marathons are stressful, do them occasionally but I
think the obsessive who do them over and over should think again. If you simply hate running
try triathlons. Or buy a dog and go for long walks.

www.freepik.com/free-photo/athletic-man-participating-cross-country_20283163.htm">Image by freepik</a>

CONTACT THE SURGERY
2 Naguru Drive, Naguru, Kampala Reception Numbers: +256 312 256001-3 / +256 772 756003
reception@thesurgeryuganda.org / administration@thesurgeryuganda.org
Emergency Numbers: +256 256 312 256008 +256 752 756003
nurse@thesurgeryuganda.org thesurgeryuganda.org @TheSurgeryUganda (f)

21