Marathon running: 5 factors that can cause elevated heart rate

If you are training for marathon, you might be well aware that no two days are the same when it comes to training. You might even feel increased heart rate on some day, which requires you to go slow on your workout. Rick Muhr, Endurance and Running Coach, Boston Marathon and Octane Fitness sheds light on common causes of elevated heart rate seen in runners.

Poor diet: A balanced diet is what every athlete who is planning to run should have. A protein-rich diet and low-fat diet is what keeps you going. Avoid eating sugar-laden and processed foods, when you are training.

Dehydration: The second most important thing is to stay hydrated. Not just water, you can even have freshly prepared fruit juices and soups to fulfil your daily dose of fluid intake. Make sure you drink at least 8 - 10 glasses of water in a day.

Lack of sleep: Make sure you get your eight hours of sleep without fail as it helps the body to recover from physical stress. This is because the lack of sleep not only interferes with your running but it also causes other health complications like fatigue and weakness.

Training too hard: Instead of overexerting your body, take it slow as training too hard (and without sufficient rest) might lead to elevated heart rate. The ideal training plan for a marathon includes running for five days a week and taking a day or two off to allow your body to recover from physical stress.

Stress: Be it physically or mentally, stress can cause an increased heart rate. Hence, take rest and practise yoga or deep breathing exercises to relieve stress. Additionally, you can try low-intensity exercises to keep you going when stressed.