Mumbai’s thriving marathon culture comes to its crescendo on the day of the Tata Mumbai Marathon. Running is a rewarding physical activity that promotes overall health and well-being. But there are common myths that even regular runners fall prey to, and these must be debunked.

Myth 1: I have run 10 marathons already, I’m fit for my 11th: Fact: The body changes with age and plaque build-up happens over time. This needs to be assessed prior to the marathon. When a plaque ruptures, it forms a clot and this becomes critical. The problem is that even a 30 per cent blockage can be a problem. ECGs and stress tests miss these minor blocks; they are positive only above 80-90 per cent blockage. A CT calcium score test is a must, at least once in two years to detect the smallest blockages and risks thereof. So even if you have run 10 marathons, you must test your fitness for the 11th.

Myth 2: Long-distance running damages the heart. Fact: Contrary to this belief, numerous studies indicate that regular and moderate aerobic exercise, such as marathon running, is associated with cardiovascular benefits. Moderate exercise positively influences heart health by reducing cholesterol levels, reducing blood pressure, and enhancing overall cardiovascular function. Heart, just like any other muscle, becomes stronger with regular exercise and marathon training. Regular running can contribute to cardiovascular health by promoting efficient blood circulation, reducing inflammation, and improving the heart’s pumping efficiency.

Myth 3: Marathon running increases the risk of heart attacks. Fact: Runners begin with a few laps, then a couple of kilometres and then train intensively before stretching themselves to run half marathons and full marathons. It is true that extreme physical exertion coupled with risk markers such as diabetes, hypertension, family history and minor plaques, etc., can trigger cardiac events in individuals. However, the overall risk for well-trained marathon runners remains low. It is recommended that individuals considering marathon running undergo thorough medical assessments to identify underlying cardiovascular issues.

Myth 4: Marathon running leads to permanent heart enlargement. Fact: This is called the athlete’s heart. It’s a symptom of the heart’s adaptation to the initial stages of becoming a runner. However, as the heart adapts fully, it returns to its normal size. There is no proven association with any long-term harm.

Myth 5: Only elite athletes can safely run marathons. Fact: Marathon participation is open to individuals of various fitness levels, provided they undergo proper training and medical evaluation. Training plans that incorporate a mix of running, cross-training, yoga and rest days help build endurance and minimise the risk of overuse injuries and excessive stress on the cardiovascular system.

Myth 6: You need to train seven days a week. Fact: Seasoned trainers and fitness experts advise against such an approach Rest is extremely important to recovery; so a six-day schedule that comprises three days running, and three days of core muscle exercises (of varied intensities) or yoga must be followed by a complete rest day.

Myth 7: You have to complete the run within a time limit. Fact: Most runners get off the mark with the intent to complete. They also try to better their own past timing. . As part of their training itself, first-time marathoners must be encouraged to relax and enjoy the process and start the journey of understanding their own body.

By and large, marathons are a safe and heart-healthy option.

The writer is Consultant Cardiologist at Asian Heart Institute, and now Medical Director of the Tata Mumbai Marathon