With the 2015 Shanghai Marathon just around the corner, a cardiologist shares his long-distance running preparation tips.

A cardiologist shares his preparation tips for long-distance running, emphasizing the importance of a comprehensive heart check-up for optimal results. Long-distance running has become one of Hong Kong's most popular sports in recent years, especially the annual Standard Chartered Marathon, which attracts tens of thousands of participants each year, setting new records for attendance. This year's Standard Chartered Marathon will be held on the 25th of this month. We invited Dr. Leung Kwok-fai, a cardiologist and experienced long-distance runner, to share his preparation tips. He specifically reminded novice long-distance runners who don't exercise much and are participating for the sake of participation and charity to prepare thoroughly before the race to avoid putting excessive strain on their hearts from strenuous exercise.

Dr. Leung is not only a senior cardiologist but also a skilled marathon runner. Last year, he achieved a personal best of 3 hours and 52 minutes in the Standard Chartered Marathon, making him one of the few runners to complete the race in under four hours. Besides participating in the local Standard Chartered Marathon, Dr. Leung has also competed in overseas races. For example, in 2013, he ventured outside Hong Kong for the first time to participate in a race in Nara, Japan; last year, he challenged himself in Xiamen and Osaka, competing against runners from different countries.

Long-distance running helps build endurance and fighting spirit, and also allows us to enjoy family time.

Dr. Leung recalled that since he first encountered long-distance running in 2002, he has fallen in love with this sport that emphasizes endurance and fighting spirit, and has developed a deep connection with marathons: "At that time, I was still working in a public hospital. I was invited by my then-diabetes consultant to participate in a charity long-distance run, and I experienced the joy of long-distance running during training and competition. Now, even my family members have joined the ranks of long-distance runners under his influence." Dr. Leung chuckled, saying that he and his wife now train together for about two hours every week, exercising their bodies while enjoying a different kind of time together, experiencing the hardships and joys of the process. On weekends, the family of four occasionally goes out together, making their family relationship even more harmonious!

Zhongqing Street Exercise: Exploring the Community and Experiencing Human Touch

So where does he usually train? It turns out the doctor particularly enjoys "street running," especially in the East Kowloon neighborhood near his home. He's run on almost every popular running route: "I grew up in an East Kowloon housing estate, and I have a deep connection with the community. I enjoy the feeling of running through the neighborhood, greeting passersby or neighbors walking their dogs, stopping at small shops for some local snacks to replenish my energy, interacting closely with the people, things, and events in the community, carefully observing the changes in the surrounding environment, and experiencing the unique, rich human touch of the old neighborhood." Dr. Leung, who lives in Lam Tin, usually chooses Shun Lee Estate, Sau Mau Ping, etc. The routes around Lam Tin sometimes involve spontaneous runs, venturing into Sai Kung, HKUST, or Tseung Kwan O. The entire route is covered with sloping roads built along the mountainsides and continuous green shade, offering fresh air and a distance suitable for his full marathon training. What suggestions do he have for shorter training runs? "You might consider starting from Lam Tin MTR station, going straight through Cha Kwo Ling Road into Lei Yue Mun, then running up Devil's Hill and back to Lam Tin. This route takes about an hour, a distance suitable for long-distance running beginners. Moreover, after climbing the mountain, you can enjoy panoramic views of Kowloon and the beautiful scenery across Hong Kong Island. Therefore, whether you train in the morning or at dusk, it can give you a feeling of instantly escaping the hustle and bustle of the city." As for other popular short-distance running routes in the city, there is the waterfront promenade from Tsim Sha Tsui to Hung Hom, and the green waterfront from Quarry Bay to Shau Kei Wan, which are about 5 to 10 kilometers long. These are also popular choices for running enthusiasts.

Do what you can to avoid overloading your heart.

In recent years, many Hong Kong citizens have been swept up in the marathon craze, with the number of participants in 10km and half marathons reaching new highs. Dr. Leung reminds everyone that if you don't have a regular exercise routine, don't overestimate your abilities and pay attention to your body's signals: "First, first-time participants should not underestimate the physical demands of long-distance running; it's best to proceed according to your capabilities. Generally speaking, half marathons and full marathons require 3 to 6 months and 6 months to a year of training, respectively. If you rarely practice running, it's recommended to choose the 10km race for your first race." "Many people neglect to pay attention to the various signals their bodies send during strenuous exercise during regular training:" "Many people are used to listening to music while running, which may prevent them from noticing some uncomfortable signals from their bodies, such as dizziness or chest tightness. These are often warning signs of potential heart problems. If these can be detected early during training, there is a higher chance of avoiding accidents during the actual competition." In addition, doctors also recommend that runners wear a "heart rate monitor" during training to monitor and alert athletes of different ages during strenuous exercise. When the heart rate rises close to the upper limit, an alarm will sound as a warning to prevent the heart from being overloaded. "Use a heart rate monitor during practice. After a period of time, you will gradually become familiar with the various physical conditions when your heart is under peak load, and you will not rush into danger."

A comprehensive cardiac examination is recommended before a competition.

With less than a month to go until this year's Standard Chartered Marathon, what can runners prepare? Dr. Leung specifically advised full or half marathon runners, as well as first-time participants, to consider undergoing a comprehensive cardiac examination as a precaution: "Whether in local or overseas marathons, sudden death among runners occasionally occurs, most commonly in the last 2 kilometers before the finish line, and within 1 to 4 hours after a rest stop. Cardiac examinations help detect congenital heart disease or coronary heart disease early." Dr. Leung had previously conducted a comprehensive cardiac examination for a longtime dentist friend at his request before participating in the race: "He was a middle-aged man..." He had previously decided to compete in the Standard Chartered Marathon for the first time. Because of a family history of hereditary heart problems, with his brother having suffered from coronary heart disease, he was worried about potential risks from participating in the race. Fortunately, his friend learned that the test results showed that his heart was fine, so he felt more at ease and prepared to focus on the race, which also put his family at ease.