In the aftermath of another tragic death in a running event (Sunday at the Alpine Half-Marathon in Lake Zurich), running coach and Boston Marathon veteran Mark Buciak, who still runs competitively after having open-heart surgery, offers this:
Coach Mark Buciak’s Top 10 Tips For A Healthy Heart
For most runners there are NO direct warning signs of heart disease. I ran 10 miles at an 8-minute pace the day before my open-heart surgery. Below are some guidelines to help decrease your chances of heart disease which I have learned through my experience as a heart patient. These are only suggestions, and for actual advice, please consult your doctor as in tip # 3.
-1- Know your family health history.
-2- Wear a heart monitor.
-3- Have an annual physical exam which includes complete blood workout and an EKG.
-4- Inform your doctor that you are a serious runner, running XX miles per week and racing X marathons per year. Ask him or her if there are any reasons why you should not continue your running at your current level.
-5- If you are over 35 years old, have a stress echo test for basic line purposes.
-6- If your doctor does not approve the above test, find a doctor that will.
-7- Eat a heart-healthy diet.
-8- Develop an excellent relationship with your doctor. Be honest and open with him or her.
-9- Listen to your heart especially at the quietest times of the day, i.e. before you go to bed, in the middle of the night and when you wake up in the morning.
-10- Beware of constant tiredness and fatigue
Coach Mark Buciak
THE ROAD TO BOSTON Training Program
FALL FITNESS RETREAT: November 14-16, 2008