Running and the heart, how runners can support their cardiovascular system during training

expert biochemist at Barrier.

What will help your heart during cardio? How to keep your cardiovascular system healthy?

There is little doubt that running, like any physical activity, has an effect on the heart. The heart is a muscular organ. Like other muscles, it has to adapt to the stress of intense exercise. But whether this adaptation is beneficial or harmful has been debated by scientists and doctors for decades.

The very debate over how dangerous the stress on the heart during running is based on examples of sudden deaths during marathons and other cardio-intensive events. One cardiovascular physician at Massachusetts General Hospital, Aaron Baggish, counted 59 cardiac arrests between 2000 and 2010, 42 of them fatal – and that’s just in the United States. He and his colleagues concluded: great fitness does not guarantee protection against heart problems while running.

The risk of sudden cardiac arrest or heart rhythm problems exists during any intense exercise. However, how can you stay healthy by running regularly? Here are a few rules to follow.

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Low-fat diet

If your body is fueled by fats and they make up more than 50% of your daily calories, running can be a health risk. The fact is that fats depress the production of nitric oxide, and this leads to blood pressure problems. Try to balance your diet and make sure that the fat content in it does not exceed 25-30%. They should be healthy – these can be found in red fish, vegetable oils, avocados and nuts.

Where to find electrolytes? They are most often found in produce, but are also found in coconut water and juices made from electrolyte-rich fruits and vegetables. And most importantly, in drinking water. On average, 1 liter of tap water contains 2-3% of the normal daily intake of sodium, calcium and magnesium, but little potassium. And the same amount of special sports drinks, enriched with electrolytes, contains up to 18% of the norm of sodium and 3% of potassium, but little magnesium and calcium.

Refusal of energy drinks

But it’s best to stay away from energy drinks: stimulants are addictive, and high doses of caffeine speed up heart rate and provoke sudden spikes in blood pressure. It doesn’t give you a long-lasting energy boost, it just drains your vital resources.

See your doctors regularly

Running after every workout for a blood test is not necessary, but every jogger should keep an eye on his or her health. You should see a doctor for regular check-ups and if you experience any discomfort after exercise, such as dizziness or sharp pain in the joints.