Upward Bound: First year. Воробьева М.Г - 63 стр.

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— 63 —
In the last two years the London Marathon has become the
biggest British sporting event — overtaking the boat race and the
Derby in the number of spectators it attracts. When I started to
jog I never dreamt of running in a marathon, but in 1982 I realized
that if I trained for it, it was within my reach, and after a slow,
six-month build-up I managed the 26.2 miles in just under four
hours. A creditable performance for a first -time runner and far
cry from those days when I had to stop for breath after a quarter
of a mile.
What about heart attacks?
My story shows that an unfit 39-year-old, as I was when I
started running, who had taken no serious exercise for 20 years, can
do the marathon — and that this is a sport in which women can beat
men. But is it crazy to do it? Does it make sense to run in the
expectation of becoming healthier? What about the chances of injuring
yourself or dying of a heart attack?
I was personally convinced of the health benefits of running
because I felt unfit, and I wasn’t worried about the risk of a heart
attack, because I wasn’t a smoker and I was sticking to a fairly low
animal-fat diet. But a person I knew well did die immidiately after a
jog and plenty of people told me I was mad to start running.
Reassuring evidence now comes from doctors, showing that
vigorous exercise actually reduces the chances of heart attack.
According to their findings, it is necessary to take twenty minutes of
vigorous exercise at least two or three times a week to obtain some
protection from heart attack. Apart from jogging, the exercise might
be swimming, singles tennis or squash, digging or chopping wood.
Whatever it is the exercise should leave you out of breath.
There is a small risk of unaccustomed risk causing a heart attack
when a person is very unfit, but this can be reduced if exercise is
always increased in easy stages. My advice is: if you are under 40,
are healthy and feel well, you can begin as I did by jogging gently
until you are out of breath, then walking, and alternating the two
for about two miles. Build up the jogging in stages until you can do
the whole distance comfortably. You will have to expect soreness of
muscles and joints to begin with. If soreness changes to pain, or if
you find that you suffer from deep tiredness which you cannot
shake off, then stop jogging for a while and just walk.

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