In recent years, the popularity of running has grown steadily, and more and more people are encouraged to participate in long-distance races such as half marathons. However, Dr. Juan Carlos Portugal, a specialist in clinical and sports cardiology, has issued an important warning for those who wish to sign up for these events. According to him, many runners aren't sufficiently prepared to face the physical challenge these competitions entail.
Last month, at the Madrid half marathon, more than 21,000 people participated in this event, but what stood out was that 42 runners required medical attention. For Dr. Portugal, that number is high and shows that many people underestimate the demands of running more than 13 mi. (21 km). That's why he emphasizes that running a half marathon isn't something anyone can do without proper preparation.
A half marathon demands more than it seems
The specialist has pointed out that the main problem lies in the fact that many people sign up for events they're not ready for. "It's nice to do it and it's a challenge, but you have to be prepared," Portugal explains. He also stresses the importance of knowing oneself, understanding one's own body, and accepting the magnitude of the effort a half marathon requires.
Unlike what many think, a half marathon isn't an easy distance or something to take lightly. It requires proper pace control, effort management, and correct hydration and nutrition, elements that are often overlooked. In fact, the body uses all its resources during the two hours the event can last, so physical and mental preparation is key to avoiding incidents.
Common mistakes when starting a half marathon
Dr. Portugal has also commented that it's common for inexperienced runners to start too fast, without properly planning the race. This can cause dizziness, hypoglycemia, or muscle injuries. He also warns that although the body has glycogen reserves, stored energy, the ability to release and use it efficiently depends on specific training and individual adaptation.
To face these challenges, he recommends that runners double the miles (kilometers) they train weekly before signing up for a half marathon. It's not enough to run 9 mi. (15 km) a week and want to complete 13 mi. (21 km) without problems. "That's not enough," he states. He also advises gradually increasing training volume, with increments of between 5 and 10% per week, and if possible, doing so under the guidance of a coach.
Running smart: the foundation for enjoying a half marathon
Health should be the main priority, especially for people over 35 years old, for whom a cardiac check-up is recommended before participating. The prolonged effort in these events not only tests physical endurance but also the body's metabolic capacity and stress tolerance. That's why preparation should be serious and mindful.
Finally, the cardiologist emphasizes that general recommendations about nutrition and training don't always fit everyone, because each runner has different needs. The key lies in personalizing the preparation plan, which ideally should include monitoring by a nutritionist and a coach to avoid risks.
Juan Carlos Portugal's message is clear: "Enjoy the journey, set small goals for yourself, and when you feel comfortable, take the next step." He recommends not jumping into long events without first mastering shorter distances, such as 5K or 10K. Only with patience, consistency, and proper preparation can one face a half marathon safely and enjoy the experience.