Two weeks after celebrating one of the most mythical races of the year, La San Sylvester, the experts consulted, are giving the clues to avoid injury. before and during the test and to be able to enjoy the Christmas holidays.
Tendinitis is among the most common injuries in these races, with the addition of “overload, injury from falls or sliding, and secondary hypothermia,” says Thomas Fernandez Jaén, Head of Sports Medicine at Cemtro Clinic.
The most common causes of these injuries in this massive and explosive race are mainly “poor planning and physical fitness of the runner,” says Fernando Dorrego, physical therapist and personal trainer Blua de Sanitas.
“Many competitors are not used to participating or participating in races of this type,” says Fernandez Jaén. This is a “party” with a lot of people. He’s not ready. In addition, many runners force the car to arrive early or keep up with other better-trained companions, causing injury to occur, “the expert warns.
For all of them, the main and main thing is to warm up beforehand. “A warm-up with dynamic stretching and mobility of the lower limb joints is essential,” advises Dorrego.
“Jogging from 7 to 8 minutes will be enough,” according to the expert. All of this should be aimed at “increasing body temperature, heart rate and muscle tone,” adds Fernandez Jaén, who reminds us that “we are an exothermic machine, that is, we work like a car engine, so our engine must be warmed up so that later work, and not sharply raise the temperature. »
After the race “will return to calmness.” For this, it is important not to “suddenly stop or sit down.” Ideally, continue walking or jogging for at least 5 minutes. In this way, we help eliminate unnecessary substances such as lactic acid and recover better, ”says Dorrego. To this return to serenity, “static stretches will be added to help us avoid muscle overload.”
If at the end of the race a runner notices any muscle or tendon pain, “it is advisable to apply ice to the area, especially to reduce inflammation and because of the anti-inflammatory effect of cold, and be active to calm down from possible overload.” , Dorrego recommends.
If the patient is in severe pain, “an analgesic, not an anti-inflammatory,” is added to the ice, says Fernandez Jaen. Of course, in the case of falls or injuries that show signs of sprains or fractures, “it is advisable to go to the emergency room to stabilize the injuries and not make them worse,” they recall.
To prevent hypothermia, “it is very common in this race because it lowers body temperature, advise you to be well equipped and warm up very well before running,” says Fernandez-Jaén.
Menu before the race
Pre-race feeding should also be planned. As explained by Yolanda Masa, a nutritionist at Blua de Sanitas, before the test, “certain types of carbohydrates with a low glycemic index must be consumed in order to stimulate glycogen synthesis and take extra care with fat, protein and fiber.”
Just as it is not recommended to wear clothes or trainers on race day, it is also not recommended to experiment with new products. The diet should include “foods we know in the right proportions and without overloading the digestive system,” Masa says. For the last meal, it must be done “at least 3 hours before the sporting event”.
Masa offers two examples of menus:
- 60 grams of cereals (oatmeal or muesli) with a semi-fat or vegetable milk drink + a piece of fruit + 6 nuts or almonds.
- 60 grams of rice + 150 grams of chicken + one piece of fruit + 6 nuts
In addition to these meals, the dough will include half a banana and 500 ml of water or sports drink, 15-20 minutes before the competition.
Immediately after the race, it is recommended to moisturize well with water or “adequate drinks, and after one or two hours you will start eating the first foods.” His recommendation is to “avoid very fatty ones, as they slow down carbohydrate replacement and can cause gastrointestinal discomfort.” For example, she suggests consuming “foods such as bread, cereals, muesli, fruits, low-fat sausages, dairy products, nuts and sports drinks (with salts and glucose).”
Good post-race menu option:
- Slice of bread + 4 slices of turkey + slice of fruit
- Yogurt with oatmeal and a piece of fruit