Hello! Just wondering if there are any runners on here who want to share training tips/hopes/worries etc as they carry on/start with running after a HA?
I'm 18 months on from my HA (1 stent inserted) which was a surprise as I was 40 at the time. I'm back parkrunning regularly and did a 10k last month. I also have plans to do something longer next year...(being sensible of course!)
Hi, I run but I cannot call myself hard core. This is just to maintain good exercise tolerance to pursue my other main interests like rock climbing and mountaineering.
I started this journey 5 years ago with a heart attack (nstemi type2) root cause - undiagnosed and untreated atrial fibrillation. Angiogram with no interventions, discharged with medication and exercise.
I went through phase 3 & 4 cardiac rehab (continue the latter) and have not looked back.
I approach this with caution as there is an established link between AF and high intensity/endurance exercise, however ‘some exercise’ does appear to suppress AF too.
It has been described to me as ‘J-curve’ with incidents of AF on the y-axis and amount/type of exercise on the x-axis. At either end of the x-axis, relatively, no exercise sees some incidents of AF occurring and extreme/endurance exercise sees more incidents. However, in the middle, there is a ‘sweet spot’ where it looks like ‘some exercise’ can reduce incidents.
The guidance I saw suggested the ‘sweet spot’ maybe around 75mins x vigorous exercise per week. Now, I don’t think there is really a lot of data about this but I needed a starting point and it tied up nicely with my cardio- rehab program. This I equate to my base ‘maintenance load’ and I try to do 80mins a week (treadmill running sessions). This has also been backed up with a couple of CPETs too, I know I am running without any cardio respiratory difficulties and my limits are set (90% of maximal). Runs average 6km per session.
I do other stuff, longer cycling rides at the weekend, strength training and maybe another run - outdoors. Not too keen on outdoor these days, it’s so easy to pick a twist or pull and that then might derail my routine; which I follow rigorously.
So far so good. My heart has now fully recovered from my MI and my Afib has been very stable - no sustained episodes for 4+ years now. I keep toying with going to 10k but do I want to ‘rock the boat’. At the moment I am good and don’t feel I have any limitations.
Nice-you are far more scientific than me! One genuine bonus of the HA for me has been that I've restarted (and in some cases taken up) cycling, swimming, tennis and climbing to provide some variety from my previous pursuit of an ever improving 5km PB. I did a 'sprint' triathlon recently, again taking it easy (an 11/12 on the Borg scale throughout) and I'd like to work up to an 'Olympic' distance one.
Hello,
There's a very friendly Facebook group called ' Cardiac Athletes' that you might like to join?
It has people of all different abilities and goals.
facebook.com/groups/cardiac...
Thanks! Appreciate the tip off!
I only started running regularly 3 months after my OHS, I now do a park run weekly and enjoy that. I also try to do at least one other day of exercise as well.
Looking at my measure of intensity I’m getting to 200+ minutes against a recommended minimum of 150.
Was back parkrunning a couple of months after the new valve via OHS. Did my first post-op 10k twelve months after, a Half two months later. Done two more since. Now (almost two years on) I've been accepted in the London Marathon. So a normal, if slightly slower, running life is possible. My only advice is accept changes (like slower), push yourself but not crazily, do as much physical rehab & recovery with the health professionals as you possibly can.
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