Tips for before, during and after a race.

At this time the racing calendar is full. And, in addition to the purely sports preparation, we must take into account a series of recommendations that we should know both those who are not started in athletics and who wish to participate in a long-distance race, as well as those who run regularly.

These tips have been prepared by the Catalan Association of Long-distance Runners, with the collaboration of the Red Cross for the Cursa del Corte Inglés.

Before the competition

1. It would be convenient for all participants to undergo an adequate medical examination in advance to assess their aptitudes. We understand that this is absolutely necessary in people with a history of cardio-respiratory, joint, metabolic, hypertensive diseases, etc., or over 60 years of age.
2. The food, 3-4 hours before the competition, must be light. Especially rich in complex carbohydrates (pasta, potatoes, rice, muesli, etc.). A high protein diet is not necessary. Avoid fat and too much sugar.
3. A hot bath, massage and stretching the night before is advisable.
4. Good night's rest. Don't take sedatives.
5. Breakfast should be light, and 3-4 hours before the competition. Especially fluids and carbohydrates (eg tea and toast). Avoid fat and protein. Sweets and sugar are not advisable. If you drink coffee, decaf.
6. Ensure your hydration. Drink water in small sips until the time of the competition. Remember, alcohol dehydrates.
7. Try to have emptied your intestines.
8. Wear comfortable and light shoes and clothing, according to the weather.
9. Put petroleum jelly on your crotch and nipples to avoid chafing.
10. Watch your feet, in case of doubt visit a pediatrician or pediatrician.
11. Try to warm up and stretch before the competition.
12. It is necessary that you do not participate if you feel sick (fever, malaise, flu, weakness, cold, vomiting, diarrhoea, etc.).

During the competition

1. Run at your own pace. Don't start too fast. This will lead to premature exhaustion. If during the course of the test you notice intense fatigue or muscle or joint pain, nausea, vomiting, a feeling of empty head or instability, chills and especially chest pains and shortness of breath, it is preferable to stand up, rest, and if you continue , never out of excess of misunderstood self-love, since you would inevitably have to stop definitively in the next steps. You don't want to be a hero at the cost of your health. Above all, listen to the message of your body. It is not a shame to leave when things are not going well.
2. If you feel flatus, slow down or stand up. Relax and press the palm of your hand over the painful area. Breathe deeply and relaxed.
3. Avoid sudden sprints, especially at the end of the competition.

after the competition

1. At the end do not stop abruptly, move, continue jogging slowly or walking, from 5 to 10 minutes. Remember that the body needs a "cooling" time to enter a resting situation. Get a massage and muscle stretching.
2. Localized pain in the legs typical of competition is advantageously treated with the application of ice. If you have to empty the blisters on your feet, you should only open them at one point and leave the dead skin as protection; in no case should it be trimmed.
3. Go to the medical service if at the end you are not feeling well.
4. When you go home, take a hot shower or bath and rest.
5. The post-competition meal should be light (rich in carbohydrates, fruit and plenty of fluids). Wait a minimum of two hours before eating. If you have nausea or vomiting, wait longer. Eat slowly and not in excess.
6. Jogging slowly for about 15-30 minutes on the same day as the competition helps a quick recovery.
7. Drink small sips frequently, especially water, for several days after the competition.
8. If muscle pain persists for several days, get a massage. If you feel unwell in the days after the competition, consult a specialized doctor.

various observations

1. Carbohydrates and carbohydrates. It's the onelimenth most important to the long-distance runner. They contain potatoes, rice, cereals, pasta, whole wheat bread.
2. Alcoholic drinks. Alcohol dehydrates. A pint of beer produces more urine than the amount you drink. Drink non-alcoholic beverages. Drink enough water so that your urine is light yellow in color and abundant.
3. Smoker. The effects of smoking are harmful, whether they are cigarettes, cigars, pipes or low-nicotine cigarettes.
4. Heating. It helps to increase the heart rate, and increases the temperature of the muscles for the most intense aerobic phase. Start with a few gymnastic exercises, then jump over the spot and run slowly for about 5-10 minutes.
5. Cooling. We have said that quite a few accidents happen after the intense phase of exercise. You have to spend 5-10 minutes cooling. If the aerobic phase of the exercise has been completed with a sprint, it takes longer. It consists of running slowly, moving and walking until the frequency has dropped to 120 beats / minute and less than 100, if your age is more than 50 years.
6. Alimentation. To ensure ingestion of all thelimeessential nutrients, eat a combination of the foodslimetions from the following five groups: 1) cereals and bread; 2) milk and derivatives (defatted); 3) fruits and vegetables; 4) meat, fish, etc; 5) fats and oils (considerably reduce animal fat and preferably use vegetable fat). If you prefer vegetarianism, consult an expert.
7. Diabetics and asthmatics. They must carry the necessary medication with them.

Source: Running Girls