post -> The importance of the sports physiotherapist

In this article I am going to talk to you as a physiotherapy professional about the importance of a sports physiotherapist.

Any sports discipline requires physical preparation to be able to face it safely. History is full of examples of athletes who have achieved their goals thanks to good physical preparation, but it is also full of athletes who have reached the gates of the long-awaited competition (the marathon or any other test) and have been injured having arrived. in great shape.

But why does this happen? Why are there runners (or athletes in general) who get injured when they are at their best?

A sports physiotherapist prepares to train

The first answer that should be given to the question of why there are runners who get injured when they are at their best is that physical preparation is not the only variable that an athlete, in our case a runner, must take into account when preparing aware of an objective or a challenge.

A sports physiotherapist prepares to train, a physical trainer prepares to compete and a coach prepares to perform. And therein lies the key: that the foundation of progress be in the sports physiotherapy, since without "sports health" you cannot train, compete, much less perform at the highest level.

Physical preparation is necessary to control and measure loads in progression, but always based on the prior assessment made by a sports physiotherapist who, through functional biomechanical tests, generates the base on which to build, with quality and not quantity, the preparation of an athlete. As the slogan of a famous tire advertisement said some time ago… "Power without control is worthless".

And that is where the figure of the sports physiotherapist enters, in the prevention to manage loads, modify postures and make the athlete a physical machine with a perfect biomechanics.

It is scientifically proving that the central nervous system heals or adapts you, while you rest, so that you are functional, and if you do not have control over normal biomechanics, it will incorrectly adapt to sports demands and that can ultimately cause injuries. .

The sports physiotherapist helps to avoid and prevent injuries

So what to do to avoid and prevent injuries? The solution is simple: go to the sports physiotherapist with your preparation so that through prior assessment, with adaptive exercise and added to the preparation, you can generate the perfect symbiosis to give quality to your training.

In the world of running It is very common to go to centers where gait studies are carried out, but the reality is that you are going to move in the way that your biomechanics decides, therefore you have to control yourself statically to be able to give quality to the dynamic.

And how do we do this? In BOX 55 We use an application that you should know if you are an athlete and do not want to injure yourself: Valobando-Functional Biomechanical Analysis.

Valobando, an application to prevent and cure

Valobando is an application designed for the biomechanical assessment of the athlete in order to avoid and prevent injuries, in addition to planning exercise designed especially for the athlete who wants to recover their functionality and thus be able to be healthy and avoid injuries or relapses during physical preparation.

Valobando is an application that uses biomechanical tests based on scientific evidence and clinical experience to give us the necessary information to know our athlete (his weaknesses and deficits) in order to be able to generate specific work through planned therapeutic exercise

This application calculates the percentage of risk of injury to the athlete by joints, between lower and upper limbs or between both sides; classifies the athlete within some pillars of work through physiotherapy control and thus it is possible to assign him exercises so that he can work at home during his preparation sessions with the aim of preventing injuries, without stopping training.

This application is the solution to the "abandonment" suffered by the athlete in rehabilitation and readaptation when they have home work. It is very easy to use by the athlete who, through self-assessment, can see his improvement and inform the sports physiotherapist so that he can modify exercises and design tasks that favor his recovery in case of being injured or prevent injuries in order to face all sports challenges. Risk free.

It is also an application that will allow a specific and correct evaluation of a growing-age athlete boy or girl to decide which specialist to go to in order to prevent problems in the future.

Valobando allows the self-assessment of the athlete and the interaction with the sports physiotherapist from their home or from anywhere in the world. It is very useful to control athletes during vacation periods or in preseason and thus be able to generate preventive work for them when they return to their training sessions.

This app bridges the gap between physiotherapy and the athlete.

Do not leave to chance the possibility of not injuring yourself; don't leave your sports season to chance; Don't leave your dreams to chance. Find your sports physiotherapist.

 

 

Carlos Domingo He is one of the great Spanish journalists specialized in athletics. for years his voice sounds on sports radio programs and is also the voice that narrates and brings sporting events to life among which are many track, asphalt, trail athletics events running or triathlon, among other sports.

Carlos Domingo, in charge of the El Tartán radio program since 2007

In addition to being a regular runner for more than 20 years, Carlos Domingo has 18 years of experience in sports journalism and the radio has been the medium in which he has spent a large part of his professional career. During this time he has worked for media such as Radio Marca, Movistar +, Maratón Radio, À Punt or Radio Esport Valencia and has been directing the SCHEDULE the tartan since 2007 (Radio Marca Valencia program dedicated entirely to both popular and elite athletics).

He has been responsible for communication of the Valencian Community Athletics Federation (FACV) and the Royal Spanish Athletics Federation (RFEA) at different stages, and is a versatile communicator who currently heads the communication and marketing area of ​​the leading company in MolcaWorld experiential architecture.

Event presenter and sportscaster

This sports lover is also event presenter and narrator. In this facet he has worked for such prestigious brands as Red Bull, Bwin, UEFA Champions League, the Ponle Freno Races, Valencia CF, Sunderland AFC or the Valencia Marathon and Half Marathon.

To all this we must add that in the world of professional athletics Carlos Domingo has covered as a reporter for different media since 2008 five world championships and seven european championships.

42K From now on it will be the technical clothing brand that dresses Carlos Domingo in his sports narrations, streamings and event presentations. One of the most prestigious voices in Spanish athletics will wear the brand 42K in their broadcasts and narrations of sporting events.

Is the important strength training? The answer is a resounding 'yes'. What's more, I would say that strength training It is important for the entire population. (logically adapted to the circumstances of age, mobility and needs of each person) but it is essential for runners and runners of any level.

Anyone who runs regularly has to place a lot of importance on strength training.

Strength training to prevent injuries and gain speed and endurance

Only with stronger muscles can gain stamina and speed. If we want to improve as runners, we must include strength training in our routine or weekly training calendar.

In addition to helping us improve our sports performance, strength training will help us to Prevent injuries.

The benefits of strength training are many, but in the case of running They are fundamentally these:

1. Prevent injuries. A strong musculature, in addition to protecting against falls, impacts, etc., also helps us to have better postural health in our daily activities (for example, sitting correctly) and when running. Many runners and runners suffer, for example, back problems due to the lack of adequate leg muscles that prevent them from maintaining a correct posture while running. A strong musculature contributes to the stabilization of the bones, which helps to reduce injury problems, joint pain, etc.
2. Gain speed, coordination and power. Some people mistakenly think that to run faster you have to run more kilometers; It's sometimes surprising to see workouts from popular runners that have more miles per week than professional athletes, but don't spend a single day specifically working on strength, or at most include a hill session.
3. be more efficient running. When strength training is given due importance and is worked correctly, greater efficiency is achieved when running; that is, with less effort you get better performance because you earn speed y resistance.

Strength training is beneficial for the entire population

In general, strength training has many benefits for the health of the entire population: kids, adolescents, adults and, of course, also for the elderly or the elderly population.

As pointed out by the National Committee of Child and Adolescent Sports Medicine (2018), there is scientific evidence on the positive effects of strength training in kids and adolescents; and they are these:

• Increased strength and power.
• Increased bone mineral density.
• Injury risk reduction.
• Improvement in motor skills such as running, jumping, throwing...

Regarding the elderly or the elderly population, there are many studies that in recent years have underlined the importance of strength training to have adequate muscle tone when reaching advanced ages.

Because it is the lack of muscular strength that prevents a large population of the elderly (and that are not even in the elderly) from having adequate mobility or from simple day-to-day functional tasks (getting up from a chair, climbing stairs , pushing the opening of a door...) become difficulties that generate dependency.

La osteoporosis and sarcopenia, two problems generally related to the aging process, can be prevented or at least minimized through physical exercise and especially regular strength training.

La sarcopenia It is the progressive and generalized loss of muscle mass that implies weakness and incapacity for mobility, which has as an immediate consequence the loss of quality of life.

La osteoporosis It is a disease that weakens the bones making them very brittle. Over the years, bone mass is lost, but it is after the age of 70 when the problem can worsen.

How to do strength training? If possible, with a sports training professional

We already know why you have to do strength training and now we are going to talk about how.

It has become clear how important it is to perform strength training if we really want to improve our performance as runners, but how to do it?

My first advice would be put yourself in the hands of a qualified professional to know which exercises can benefit us the most and to learn the correct execution technique for each exercise (what loads to use, how many repetitions to perform, how many series, how to combine the exercises...).

The guidance or advice of a sports training professional seems especially advisable if you have never done strength training before. A poor execution or incorrect combination of exercises can cause unexpected problems in the form of discomfort or injury.

And surely there will be someone who thinks “but a trainer or physical trainer is going to cost me money”; Yes, of course, but it is the guarantee of doing things well and that strength training really brings us the expected benefits.

In addition, strength training must be designed and structured for the needs or objectives of each person, hence the importance of having the advice of a qualified professional. Because strength training is not the same for someone who wants to prepare for their first 10K as it is for someone who has been running for a while and wants to prepare for the marathon or a trail race.running.

Strength training must follow phases or stages

Also, and this is very important, you have to follow an adaptation process; We cannot start strength training right off the bat without going through an adaptation phase (getting the muscles used to light weight exercises).

After the adaptation phase, it will be necessary to go through a general preparation phase (increasing the range of exercises and also progressively increasing the loads/weights) to finally reach a specific preparation phase, in which those muscles that may have the greatest importance when running (or that can help us most in pursuing a goal, whether in a 10K, a marathon or a trail testrunning ).

A piece of advice that I usually give after having overcome the adaptation phase is the performance of some tests that will help us to know where we start from. One could be the classic estimation 1 RM (Maximum Repetition); another could be the vertical jump test “Squat Jump” to determine the 'explosive force'.

Logically, to carry out and assess these tests we need a physical activity professional; Based on the results of these tests, the physical activity professional will be able to guide and guide us with strength exercises. The correct planning of strength training is essential to obtain the many and satisfying benefits that it can bring to anyone who wants to improve as a runner.

Strength Training Tips for Runners

Arrived here some reader or reader may think "And you're not going to give advice on which exercises are best suited for runners?"

I sincerely believe that the best advice I can give is to put yourself in the hands of a qualified physical-sports activity professional to obtain the greatest benefits (and in the shortest possible time) from strength training, but I know that someone will feel disappointed if they do not I get "wet" at least a little, so here are a few tips that I consider necessary.

• Do not copy routines or plans other people's strength training. Someone who has been training for a long time can do exercises and move loads that should not be those of someone starting from scratch.
• If you join a gym and start from scratch with strength training, you can request the help of its staff to guide you on the initial routine; If you have already worked on strength before, you can inform them of your sports goals and ask them to recommend suitable exercises for it.
• Perform “classic” compound exercises, that is, those that involve different joints and muscle groups: squats (classic squat and Bulgarian squat), strides (backwards, forwards and sides), glute bridge, dead weight, rowing with bar or with TRX, bench press o Push-ups y dominated (assisted).

• Include plates Yes or yes. There are very different ones and they do not require material, so it is easy to make them even at home. The plates help strengthen the famous 'core' (you can read an article on our blog titled «Core training for runners»), a very important part for any runner. Planks allow you to work many muscles: abdominal, buttocks, shoulders, chest, upper back...
• Be careful with the loads / weights. with strength training our goal should be to gain strength, but not increase muscle volume inadequately.
• How many days of strength training? well at least 2 days a week trying not to be consecutive days.
• How many repetitions and how many series? It's hard to answer this, but a basic rule of thumb for beginners might be 3-4 sets and 10-15 reps. It would be desirable that strength training take us between 30 and 50 minutes and that it be a circuit that allows us to work all the large muscle groups.
• Do not work exclusively the legs. One mistake some people make is thinking that strength training for runners should only focus on leg exercises. You have to do exercises that involve all the large muscles of the body. You have to work the whole body to avoid muscular imbalances.

 

Bibliography used:

National Committee of Child and Adolescent Sports Medicine. Strength training in kids and adolescents: benefits, risks and recommendations. Arch Argent Pediatric. 2018 Dec 1;116(6):S82-S91. Spanish. doi: 10.5546/aap.2018.s82. PMID: 30525318.

Javi Guerra becomes the new ambassador 42K. The Segovian athlete is going to collaborate with 42K and it will be the image of one of the new collections of technical shirts that will be released in 2023.

For 42K It is a great honor to have among its sports-ambassadors the four-time champion of Spain and one of the great references of the great Spanish fondo of the XNUMXst century.

Javi Guerra, four times Spanish marathon champion

On April 16, he won his fourth Spanish champion title at the Zaragoza marathon (ten years after winning it for the first time in La Coruña), distinguishing himself as the dominator of the Spanish marathon for the last decade, a discipline in which he has various participations in world and European.

Javi Guerra's great sporting objective is the 2024 Paris Olympic Games. The classification for the next Olympic event will be decided in the next Seville marathon, which will take place on February 18, 2024 and will host the Spanish Distance Championship.

Javi Guerra will look for the minimum in Seville to qualify for an Olympic event for the third time (he was an Olympian in Rio de Janeiro 2016 and Tokyo 2020). In the Seville capital he has experienced great sporting moments (he won his second and third Spanish champion title there in 2018 and 2020, the latter with his personal best of 2:07:27) and his determination is to prepare thoroughly this year to achieve there the right to be an Olympian in Paris 2024.

More than two decades in the elite

Javi Guerra (Segovia, 1983) has been in the elite of national and international athletics for more than two decades. His international sports curriculum began in the junior category with 9th place in the 2001 European Cross Country Championship, which earned him a place to compete in the Junior World Championship that same year. A year later he was summoned for the World Junior Athletics Championship in the 5.000 meter event (15th).

Between 2005 and 2010 he defended the colors of Spain in various world and European cross country. In 2009 he climbed to the top of the podium in the Spanish 10-kilometer route championship and in 2013 he registered his name for the first time in the list of Spanish marathon champions, a list of awards in which his name appears four times: La Coruna 2013, Seville 2018, Seville 2020 and Zaragoza 2023.

Javi Guerra's sporting longevity has a family history in his father, Paco Guerra, who managed to be the Spanish cross country champion in Amorebieta at the age of 40. The story of Paco Guerra is surprising because he left athletics at the age of 23 and returned seven years later to once again rub shoulders with the best national cross-country runners and become international in the European cross country.

Javi Guerra's best marathon records

• 2:07:27, Seville marathon 2020 (10th place, champion of Spain).
• 2:08:36, Seville marathon 2018 (4th place, champion of Spain).
• 2:09:33 London Marathon 2015 (ranked 7th)
• 2:10:19, Madrid marathon 2019 (5th classified)
• 2:10:55 London Marathon 2017 (ranked 9th)
• 2:11:01, Tokyo Marathon 2016 (ranked 9th)
• 2:11:42, Zaragoza marathon 2023 (1st, champion of Spain)
• 2:12:00, Valencia marathon 2022 (30th classified)
• 2:12:21, La Coruña marathon 2013 (1st, champion of Spain)
• 2:12:22, European Championship, Berlin 2018 (4th place).

Javi Guerra's best brands

• 5.000 m: 13:46.12 (Gavá, 2007).
• 10.000 m: 28:53.03 (Avilés, 2009).
• 10K: 28:11 (Valencia, 2020)
• Half marathon: 1:01:21 (Valencia, 2020).
• Marathon: 2:07:27 (Seville, 2020).

The meniscos are natural shock absorbers of the runner. Any sport in which there is impact, as is the case of running, you need shock absorbers that optimize performance and prevent bone impingement. In this article we are going to analyze everything that is important to know about runners' natural "shock absorbers" and, most importantly, how to take care of them to prevent meniscus injuries.

A test like the marathon With its 42,195 km, assuming that you cover more or less half a meter per stride, it is about 84.000 impacts that must be absorbed by the menisci, which, as already indicated, fulfill the function of being the natural shock absorbers of the knee.

Prevent meniscus injuries, a crucial task as they are the natural "shock absorbers" of the knee

But what are the menisci? As they are? What function do they have? And most importantly: what should be done to take care of them?

The menisci are fibrocartilaginous structures that exist between the femur and the tibia to cushion the impact of the support of the foot on the ground. exist two menisci in each leg, C-shaped internal and O-shaped external. These structures absorb the existing pressure between the femur and tibia, which increases considerably when you start to run or have a weight that is higher than adequate.

These structures need the help of the muscles that influence the knee to be able to protect and "separate" the intra-articular space and thus give space to the natural shock absorbers, helping them to perform their function.

Having strong legs, essential to prevent meniscus injuries

That means a strong leg is the best way to help keep your menisci healthy and prevent meniscus injuries. Meniscal health is directly related to osteoarthritis problems in the future, which is why train strength For runners it is essential as preventive training.

Hip muscle work is also necessary to prevent the knee from falling into valgus (inwards) and causing problems in the meniscal area.

Therefore, if you are above your weight and lack strength, I recommend the option of starting with bicycle series that will help you improve strength and avoid impact; With the bicycle, unlike what happens if you start to push the race and continue, you avoid meniscal overpressure and prevent meniscus injuries.

El work in the water combined with strength work is the key to preventing meniscus injuries. Inside the water there is a Lecrenier table that stipulates the body weight you lose according to the depth in which you work, helping to decompress the knee joint, which together with the resistance offered by the water is the perfect combination to prevent intra-articular entrapment injuries. .

El proprioceptive work (Proprioception) that helps adapt the knee to the environment in which we work is essential, so that in case of suffering an external stimulus that you do not expect, you can adapt without injuring yourself.

Therefore, in the case of running, preparing for a race combined with lower body strength sessions, swimming pool and proprioceptive exercises are the key to having good knee health and effectively preventing meniscus injuries.

But, what lesion mechanism can cause a meniscus tear? If there is an evident lack of strength, any mechanism of hyperextension or knee rotation with support can cause meniscus injuries, especially the internal one, directly related to sprains of the internal lateral ligament of the knee, (since this is inserted in the meniscus internal) or the feared anterior cruciate ligament injuries.

To diagnose any type of meniscal lesion it is necessary to perform an ultrasound and, to be specific, a nuclear magnetic resonance (MRI).

Meniscal injuries can take many forms, from slight impingement and small tears to large or bucket-handle tears, injuries that destroy and crush the meniscus; It is on these occasions that the surgeon will decide if it is necessary to suture or remove part of the meniscus if he cannot recover it. Complete removal of the meniscus must be avoided to prevent future joint problems such as osteoarthritis.

Symptoms of a possible meniscus injury

Now, what symptoms make us suspect a problem in the meniscus or an injured meniscus?

1. Intra-articular pain in the knee; It is a diffuse pain that does not identify where it comes from.
2. Blockage that prevents full extension or flexion of the knee, such as squatting or coming up on the heels.
3. Pain when going down stairs.
4. Jumping impossible.

This injury can be assessed with knee orthopedic tests, which the physiotherapist can perform on you, always objective with a nuclear magnetic resonance (NMR) and the visit of a specialist doctor who diagnoses the injury and decides whether it is surgical or not.

The 7 golden rules to prevent meniscus injuries

So, what to do to prevent meniscus injuries? Below I leave you what would be my 7 golden rules to effectively prevent meniscus injuries.

1. Strengthen the leg, unloading to avoid excessive pressure if there is a lack of strength or cycling in case of overweight.
2. Strengthen quadriceps, hamstrings and calves to improve the space in the knee where the menisci go.
3. Strengthen hip muscles, especially gluteus medius to avoid lateralization of the knee.
4. Introduce pool sessions to improve joint load.
5. Be progressive in workload and impacts.
6. Go to the physiotherapist for prior assessment, injury prevention planning and maintenance of joint health through sessions interspersed with training.
7. Prevent before cure.

 

Physiotherapist David Valenzuela, CEO of Box55 Physiotherapy, has also written on the blog of 42K articles dedicated to functional bandage and ankle sprain in trail runners running. He has also reflected on the way prevent injuries in the running.

After Christmas begins for many people what is known as the 'post-powder operation', that is to say: losing weight after Christmas. If you have succumbed to the temptation of Christmas sweets (nougat, marzipan, polvorón, roscón de Reyes, panettone…) or sumptuous lunches and dinners, it is inevitable that you will gain weight and find yourself with an unexpected and unwanted extra kilo. In this article we are going to give you some tips to lose weight after christmas.

The Christmas holidays are days when you eat and drink more than usual, even in excess. They are dates in which we get together with family, friends, co-workers, etc. and almost always these meetings are around a table where there is no lack of food and drink.

How to lose weight after Christmas?

Christmas excesses translate in most cases into an increase in weight and not precisely muscle mass, but fat mass. But don't worry, it's normal. It is a conflictive time of year nutritionally and gaining some weight is allowed, as long as after Christmas we take care of ourselves again and return to the pre-Christmas weight.

On the low side, in little more than 15 days at least half a dozen lunches/dinners can be concentrated (Christmas Eve dinner, Christmas Day dinner, New Year's Eve dinner, New Year's meal...), intakes that are characterized by the presence from tolimeUltra-processed foods with high energy density, such as:

• Bonbons, nougats, chocolates…
• Marzipans, polvorones, roscón de Reyes…
• Various alcohols (wine, cava, spirits…).
• Hypercaloric culinary techniques.

Thus, it is easy to find yourself after January 6 with an unwanted weight gain and that is when the 'post-polvorón operation' begins for many people; Getting down to the task of losing weight after Christmas is a headache for many runners, but the goal is not complicated, although it is convenient to do things well.

It is important to set a firm resolution to take care of yourself and eat well to eliminate the increased weight during the weeks of Christmas. So what should we do to lose weight after Christmas?

11 recommendations for lose weight after christmas

1. Forget the consumption of Christmas sweets that you have left over. It is very likely that you have leftover Christmas sweets (nougats, polvorones...) and that you are tempted to eat some, but if your purpose is to recover the desired weight, it is better not to be tempted. When you have reached the optimal weight, you will be able to consume them from time to time, for example in free intakes, but in reduced quantities, without abusing them and at specific times.
2. Hydrate with water. Put aside packaged juices, soft drinks, wine, beer, cava and other types of alcohol. While you are on the task of losing weight after Christmas it is very important to stay well hydrated with water.
3. Run away from miracle diets. Although these types of diets can allow us to lose weight quickly, they can put health at risk, are unsustainable over time (so they are abandoned early) and are characterized by a marked rebound effect. Do not resort to diets that promise great results in a short time. Losing weight after Christmas is easy if you have willpower and do things right.
4. Do not trust detox diets. If you want to detoxify your body, drink plenty of water, eat healthy and varied without restricting any group of aliments and performs physical activity. Your kidneys and liver will take care of the rest. They don't exist atliments that detoxify your body, therefore do not spend money on products that are worthless and invest it in buying atliments of quality.
5. Set an ambitious long-term goal and small, less ambitious intermediate goals. In this way you will be constantly motivated to achieve them and you will reach the ambitious goal of losing weight after Christmas without realizing it. If you set yourself a single objective that is difficult to achieve, it is possible that when you see it far away you will throw in the towel before reaching it. Strategy is essential!
6. Do not weigh yourself daily. Even if you do everything perfectly, you can weigh more from one day to the next. That is, the weight fluctuates constantly depending on whether or not you have gone to the bathroom, if you carry more food in your body than the previous day, depending on the clothes you wear, due to hormonal variations, etc. Therefore, to see a correct evolution it is advisable weigh yourself 2-3 times a month. Also, remember that the best indicator to see the evolution is not the scale but the clothes: if your clothes are looser, your volume is reducing and therefore you are on the right track.
7. Get daily physical activity. By this we do not mean that you go to the gym 7 days a week (rest is also important), but that you walk and use the car less, that you take the stairs instead of always using the elevator, etc. And besides, at least 3-4 times a week perform aerobic and anaerobic physical activity, that is, do not limit yourself only to running: the weights also help us lose weight and above all to maintain muscle tone.
8. Eat at least 5-6 times a day with the objective of do not take long fasts that promote the loss of muscle mass and the creation of fatty tissue due to the action of hormones such as cortisol (when fasting) and insulin (when eatingliments again).
9. Plan your week. If you improvise each of the intakes to be carried out, you will probably not achieve your goals. Make a healthy shopping list that includes dairy, bread, meat, fish, egg, oil, nuts, pasta, rice, legumes, fruits, vegetables, etc. which will allow you to design a varied and balanced menu.
10. Check the labeling of thelimeWhat do you buy?. Try to avoidlimeProducts with a lot of ingredients or with ingredients you don't know, be wary of light versions and try to buy fresh products as much as possible.
11. See a registered Dietitian-Nutritionist. Carrying out a personalized dietary treatment is not something simple (if it were, there would be no 4-year university degree such as the Degree in Human Nutrition and Dietetics), therefore, if you see it as a difficult or complicated challenge, contact a qualified professional. to help you achieve your goals and guide you all the way; In addition, a dietitian-nutritionist will teach you how to eat correctly, instilling in you a series of healthy habits that you can maintain for life without rebound effects. To lose weight after Christmas or at any other time of the year it is always advisable to put yourself in the hands of a nutritionist

It's the moment! Any time is good to take care of yourself, lose weight, meet goals... And don't give up!

 

 

There are many runners and runners who have doubts about the consumption of carbohydrates. In this article we are going to talk about the carbohydrates that you should eat and those that you should avoid on a regular basis and only consume them occasionally. We are going to try to shed light on the dreaded (for many athletes) carbohydrates.

because yes, there is alimehealthy nts and highly recommended with carbohydrates that must be present in the diet of athletes and especially runners who carry out significant loads of kilometers throughout the week.

The carbohydrates they are an important nutrient which is talked about a lot in society and, on many occasions, with a lot of ignorance. As a consequence of this, in consultations with dietitians-nutritionists we find that there are many myths very widespread regarding their consumption: if they are bad, if they make you fat, if they should not be taken at night, if they should be avoided to lose weight, etc.

Well, we are going to shed a little light on carbohydrates (HC) in order to help you improve your eating habits.limentarios as well as your sports performance.

AlimeFoods rich in carbohydrates: fruit, vegetables, legumes, pasta, rice, cereals, bread...

Before indicating the carbohydrates that you can (and should) eat and those that should not be part of your diet (and that you should only consume occasionally) we must know how tolimento are carbohydrates. Well, the main groups of alimeFoods rich in carbohydrates are the fruit, vegetables, vegetables, rice, pasta, pan, cereals… and although to a lesser extent they are also present in dairy.

Do you think that a healthy diet should avoidliments like fruit or vegetables? The undoubted answer is "no." Therefore, you should not run away from carbohydrates or be afraid of them. It must be made clear that carbohydrates are necessary for the proper functioning of the body.

And while it is true that there are healthy carbohydrates (fruit, vegetables, legumes, rice, pasta and bread, cereals...) it is also true that there are unhealthy carbohydrates and that we must avoid, as is the case with added sugars, mainly.

Added sugars, the main unhealthy carbohydrates

Added sugars are those that the industrylimentaria added to a certain product; There are many examples of products with added sugars: refreshments, Bakery, processed ice cream, precooked products both sweet and salty commercial juices (they don't really have real fruit juice or if they do it's a ridiculous percentage), Smoothies, candies...

It should be remembered that sugar is an ingredient that is not found in nature and that it is obtained thanks to a process industrial refining and bleaching.

not consume atlimeultra-processed nuts

More than worrying about whether or not a product has carbohydrates, we should worry about not consume tolimeultra-processed nuts. It is not necessary to eliminate them one hundred percent, but almost; their consumption must be very, very, occasional because they contain a large amount of Trans fat, added sugars and flavor enhancers that, in addition to many unnecessary calories, accelerate cell aging, as a study by the University of Navarra published in the journal American Journal of Clinical Nutrition.

According to World Health Organization (WHO), it is aboutlimeThey are very unbalanced nutritionally, and it is that the modifications that their ingredients have suffered make them lack vitamins and minerals, while they have too many calories.

The WHO, in its report on the significant increase in the consumption oflimeUltra-processed foods and their effects on health, he also explains that they are characterized by having an excess of some of the following components:

1. Sugars: glucose, sucrose, fructose ...
2. Hydrogenated fats
3. Saturated fats
4. Sal Island
5. additives

Between 45-55% of daily calories should come from carbohydrates

The carbohydrates must be consumed dailyIn fact, between 45-55% of daily calories should come from carbohydrates, compared to 15-25% from protein and 30% from fat. But carbohydrates are of special interest to athletes, specifically in endurance and ultra-endurance sports.

An athlete of these characteristics must consume at least 50% of their daily calories in the form of carbohydrates, even reaching 60-65% of the total energy value of the diet at certain times.

When should carbohydrates be taken?

For the whole day. For example, having breakfast with cereals or toast, having lunch with some bread or fruit (idem snack), eating pasta, rice, legumes, potatoes, quinoa, couscous, etc. Fruit will also be an ideal dessert, both at lunch and dinner, and in the case of athletes who require extra carbohydrates, take garnishes at dinner with potatoes, rice or accompany lunch and/or dinner with bread. Don't you know the alimentation runner?

So, you already know that the carbohydrates you should eat are those that are present in a multitude of alimeSome of those that we consider healthy and recommended, while those that you should not take (or if you do, let it be occasionally or very occasionally) are those that are in alimeultra-processed nts.

Athletes may also require extra carbohydrates before, during and after training. Furthermore, although we have previously mentioned them aslimeThings to avoid, certain sugars are necessary due to their rapid absorption and digestion. This is the case of honey, jam, quince, isotonic drinks, dried fruits or sports bars and gels. are tolimeSugary snacks, to be avoided except very occasionally by anyone who does not play sports, but necessary for endurance athletes.

The consumption of this type oflimeThese must also be trained, never experienced in a race or competition. For this reason, it is always advisable to go to a registered dietitian-nutritionist, preferably specialized in sports nutrition, so that they can carry out a correct guideline for the dietary plan, taking into account the needs, characteristics and objectives of the patient.

Remember one correct tolimentation is synonymous with health, so going to the corresponding professional is always the best option.

oh! And by the way, when they tell you that carbohydrates are fattening, answer that 1 gram of carbohydrates has exactly the same calories as 1 gram of protein.

As a final reflection, I would like to leave you this sentence: gain weight from excess calories in the diet, not because of poor carbohydrates.

 

42K has strengthened its line of custom sportswear for athletics clubs, sports teams and groups. The store CUSTOM 42K come true any desired design thanks to the advantages of digital sublimation and post-print manufacturing.

The line CUSTOM 42K offers wide catalog of 100% personalized technical garments to satisfy the needs of clubs and sports teams, as well as those groups that want personalized sportswear from the maximum quality.

Any club, team or collective can show off its personalized sports clothing with a exclusive design, with total freedom to choose colors or insert logos, with the possibility of selecting color for the seams and even customindividualizations such as name, number, nick…

In addition, for this 100% personalized clothing line, we offer different premium fabrics, among which stands out the 100% recycled fabric INFINI_TECH which is made with polyester yarn obtained entirely from the recycling of used plastic bottles; The polyester thread of this fabric is produced from small balls called 'chaff', which is the recycled material used plastic bottles are transformed into.

As it could not be otherwise, the INFINI_TECH technical fabric guarantees exceptional lightness and breathability for the production of t-shirts intended for running and athletics.

If you are interested in receiving a quote on the personalized sportswear of the line CUSTOM 42K, you just have to fill in the budget request form.

Personalized sportswear with unique and exclusive designs

The demand for personalized sportswear, with unique and exclusive designs, is increasing because it allows to give visibility to brands and sponsors more effectively.

The line's custom sportswear CUSTOM 42K is designed from scratch, starting from a blank canvas on which our Design team can unleash their creativity or apply any client's request. This allows to bring to life any color, design, gradient, shadow logo or graphic motifor that can be reflected on the different parts of the sports garment.

What sets the line apart CUSTOM 42K is, on the one hand, the wide catalog available of technical garments for men and women; and on the other hand, the infinite possibilities of customization thanks to the advantages of digital sublimation in full color and post-printing.

Wide catalog of 100% personalized technical garments

The new catalog CUSTOM 42K of personalized sportswear includes numerous technical garments, both for men and women, that can be fully customised.

Among the garments with a men's pattern we find technical t-shirts with short sleeves, long sleeves, straps and sleeveless. The men's garments are completed with shorts of running and with a mesh above the knee. If you want to know in detail, visit the section patterned clothing for men.

Garments with a women's pattern, in addition to a short-sleeved T-shirt, long-sleeved T-shirt and tank tops, also include a women's top. running, short leotard and athletic panties. If you want to know in detail visit the section patterned clothes for women.

Also offered unisex garments very useful and versatile technical multisport sweatshirt y tracksuit pants. If you want to know in detail, visit the section unisex patterned garments.

In order to meet the demands and needs of sports clubs that have children's categories in most of the technical garments that make up the catalog of personalized sportswear 42K there is wide range of sizes. The manufacturing possibilities that we offer include sizes ranging from 4 years to XXL in the case of men and XL in the case of women.

If you have any questions about the different technical garments that we have, you can use the form found on our website and our department CUSTOM will inform you in detail.

Textile sublimation and post-printing clothing, innovation for the realization of personalized sportswear

La textile sublimation is an innovative technique of digital printing on fabric. This technique, which makes it possible to make 100% personalized technical garments without color restrictions, guarantees the permanence of the design (logos, colors, gradients, shields...) since the colors are chemically fused with the fabric.

Once transferred, the image or design made by computer is integrated into the fabric and is absolutely imperceptible to the touch. And in addition to leaving no residue, does not increase the weight of the fabric y does not alter its breathability. In this way, any technical garment customized by sublimation preserves all the characteristics of softness, lightness and breathability of the fabric.

Another advantage of sublimation for making personalized sportswear is that allows the entire surface of the garment to be used (with other techniques, customization areas are restricted to the chest and back), including sides, sleeves, neck, etc. And as we have already underlined: no color restrictions.

The line CUSTOM 42K offers three customization options for technical garments

There are three different customization options within the line CUSTOM 42K.

• 1 Option: Templates pre-designed by 42K on which the logos, brands or shields sent by the client can be integrated. The colors of these templates can be adapted to the corporate image of each club, team or collective, but the design is unalterable.

 

• 2 Option: Exclusive design by 42K. The design team 42K, after the corresponding briefing with the client, proposes an exclusive and original design of 100% personalized sportswear.

 

• 3 Option: Exclusive design by the client. The design team 42K It provides the client with the blank digital patterns of the technical garments so that the client can make the desired design.

What advantages does the line offer? CUSTOM 42K of custom sportswear?

There are many advantages that the line CUSTOM 42K offers to guarantee clubs, teams and groups the best option of personalized sportswear of the highest quality, but below we detail the most important ones:

• Wide catalog of technical garments for men, women and kids.
• Endless customization possibilities: from pre-designed templates to exclusive designs.
• 100% customizable technical garments thanks to the digital sublimation y post-print manufacturing.
• Digital sublimation guarantees breathability and does not increase the weight of the garment.
• Different premium technical fabrics, among which a 100% recycled fabric made with polyester yarn obtained from recycling used PET plastic bottles stands out.
• 360º experience. Our Design team together with the Commercial department offer advice and support in the process of making the garments.
• Delivery time: 30-35 days from the confirmation of the design and payment.
• Minimum order from 10 units by model.

Recommendations to keep personalized sportswear in good condition 42K

Personalized sportswear, like the rest of technical garments 42K, requires some special care to extend its useful life. In our blog you can find an article titled How to wash sports clothes to make them last longer in which we offer you a series of tips on how to wash sportswear to prevent it from losing its technical characteristics of breathability, softness or color vibrancy.

Following the advice that we offer you in this article will allow you to keep your personalized sportswear in good condition and that it does not deteriorate sooner than is desirable, especially if you use it regularly. if you follow these care and cleaning recommendations, you will extend its useful life and reduce the risk of annoying or unpleasant odors appearing.

However, if unpleasant odors appear in your personalized sportswear, we offer you 3 tricks to eliminate the bad smell in sportswear that can help you to get rid of the bad smell that sometimes appears in the technical garments with which we run or go to the gym.

 

 

Elements is the first collection of shirts of running recycled de 42K. This is the great novelty that is incorporated into the catalog of technical shirts of running 42K for 2020. This new collection of t-shirts running is made with polyester yarn obtained entirely plastic bottle recycling and represents a milestone of great importance in the history of 42K.

In addition to Elements The collections are also new in 2020 Lotus y Zenith.

Thus, 42K celebrates its ten years of life as the reference brand of the popular runner in Spain presenting four new collections in 2020: Elements, Lotus, Zenith y Lhotse, first thermocompressive technical shirt of our brand.

Shirts of running recycled inspired by the earth, the aire, fire and water

The new collection of t-shirts running recycled from 42K has been baptized with the name of Elements for being inspired by the strength of the four elements of nature: Earth, aire, water and fire.

There are four models that make up this new collection and each of them receives the name of one of these elements: Earth (Land), Air (AirAnd), Water (Water and Fire (Fire).

 

Elements it is the first collection made with Infini_Tech, a technical fabric that is made with polyester thread that comes entirely from the recycling of PET plastic bottles that have been used and discarded.

The birth of this 100% recycled technical fabric has meant making the challenge that we set ourselves in 2018 a reality: giving life in 2020, coinciding with the ten years of life of 42K, to our first collection of t-shirts running recycled.

With the incorporation of Infini_Tech to our catalog of technical fabrics, a new generation of recycled collections, intended for sporting and social events, clubs, groups and individuals, which will have a badge that identifies them as T-shirts. running recycled.

To know the entire collection of t-shirts running recycled Elements, click here.

Martín Fiz and Elena Loyo, ambassadors of the collection Elements

Elements brand a milestone in the history of 42K as it is the first collection of t-shirts running recycled and that is why we wanted the ambassadors of Elements were two great runners: the great world champion Martín Fiz and the olympian Elena Loyo.

 

The award-winning athlete from Vitoria Martín Fiz has always shown great concern for the care and conservation of the planet, so there could be no better ambassador for Elements.

The also athlete from Vitoria Elena Loyo, double Spanish half marathon champion, has also collaborated with 42K to publicize this collection that has exclusive sizes for men and women. the t-shirts Elements for women they have the same design and color as those for men, but with different measurements to better fit the body of the runners.

 

More than 2 million plastic bottles recycled in 2020

The Infini_Tech fabric with which it is made Elements is made with a polyester yarn What do you obtain from recycled material (small balls called 'pellets') into which used plastic bottles are transformed.

More than 2 million PET plastic bottles will be recycled throughout 2020 to generate the polyester thread necessary to bring the collection to life Elements.

each t-shirt Elements It is made with polyester thread resulting from the recycling of approximately 20 500ml plastic bottles. (calculation made with a size L t-shirt).

The T-shirts of running recycled Elements, as well as all the garments made with Infini_Tech recycled fabric, have been exhaustively tested in different temperature and humidity conditions.

Infini_Tech fabric offers the same performance as normal polyester fabric, but with one big difference: it has less impact on the planet.

Features of the t-shirts running recycled Elements:

• Shirts of running recycled fabrics made with the new Infini_Tech fabric.
• The Infini_Tech technical fabric is made from 100% recycled polyester.
• Positional sublimated front.
• Sublimation guarantees breathability and does not increase the weight of the garment.
• Flat seams and anti-scratch printed label.
• Maximum breathability and fast drying "DRY-TEC +".
• Anti-scratch treatment "SOFT-LIGHT".
• Excellent "DC4" color fixation.
• Ergonomic front pattern with rear panel Longer back.
• Seated style sleeve.
• Anti-friction seam cover on neck.
• 100% recycled identification label.

New life for PET plastic bottles: t-shirts running recycled

Recycling is a necessary commitment to respond to global warming, the main problem facing our planet.

Betting on recycling is a necessary commitment to contribute to caring for the environment, but also as an important support for sustainable development, since it allows saving natural resources that are not infinite.

The polyester thread with which Infini_Tech is made involves the elimination of used PET plastic bottles that, if not recycled, could end up as polluting waste in marine ecosystems or aquifers.

Also, when giving a new life to PET plastic bottles a important commitment to sustainability, since the consumption of oil (a non-renewable raw material) is reduced and significant energy savings are achieved since the extraction, transport and processing of oil is not necessary, in such a way that the amount of CO2 that is it is released into the atmosphere and it is one of the main causes of global warming.

Progressive commitment to recycled fabric to continue creating t-shirts running recycled

The great objective of 42K for the coming years is to progressively increase the presence of collections of sportswear and accessories made with recycled fabrics. The commitment to t-shirt collections running recycled will be extended to most new collections in the coming years.

There are many reasons why it is important to bet on recycling, but we consider that the most important are the following:

• Save energy and fight climate change.
• Conserve and care for the environment.
• Reduce the consumption of non-renewable raw materials.
• Manufacture new products by reusing waste materials.

Care for t-shirts running recycled

If you want to know how to wash your sportswear, especially your t-shirts running recycled, to keep them in good condition you must read the article on our blog titled How to wash sports clothes to make them last longer

In this article we explain the care that sportswear requires so that it preserves its technical characteristics of breathability, softness or vivid colors for as long as possible.

There are a series of care and cleaning recommendations for sportswear that, in addition to serving to extend its useful life, will also serve to prevent unpleasant odors from appearing or unpleasant. On this issue you can also find an article on our blog entitled 3 tricks to eliminate the bad smell in sportswear.

 

 

 

 

As a humble dietician-nutritionist it is evident that I have nothing to do against these multilevel nutrition companies with billions of dollars and armies of lawyers, but I will do everything in my power to spread the word on this issue.
I can't conceive the wordlimentation without thinking about the patient's healthe, just as good health cannot be understood without properlimentation. Okay, cleared this up:

• When do you have a toothache, do you go to the mechanic?
• When do you need medication, do you go to the kiosk?
• If you have contractures, do you go to the lawyer?

And so it could be until tomorrow, illogical right? Well if you need to improve yourlimentation either for health, for sports performance or for aesthetics do not go to people without adequate training, since it is YOUR HEALTH THAT IS AT PLAY. Always go to a registered dietitian-nutritionist.
Well, to the point. With this article I do not pretend that they give me the medal for collegiate of the month in codinucova (College of Nutritionist Dietitians of the Valencian Community) to which I belong (and to which you can go to find a professional who will attend you), but make readers see the reality of multilevel nutrition companies.

Are we clients with money or patients with health?

• First of all, we will talk about TRAINING: I have patients in consultation who have gone to multilevel nutrition companies before and have been advised by their "nutritional coach" (synonymous with I have no idea about nutrition, but it looks super cool and professional) and it turned out that he had a degree in Geography! I doubt that in their career they have given Diet therapy, dietetics, nutritional pathology, drug-nutrient interaction, nutrition 1, nutrition 2, etc. And so on up to 4 YEARS OF CAREER. I certainly did not say anything related to world maps, rivers or mountains.

That is to say, the vast majority only know about nutrition the 4 courses that the company has given them (in fact, on social reds, everyone says that you join their team, without consulting the training you have, THAT IS THE SAME), but that focus on selling you products that you DO NOT NEED and on attracting customers, because don't forget, they see customers with money, not patients with health.

Beware of nutritional substitutes

• En second place eats food, not substitutes: that is, if a supplement is needed, I am the first to advise a patient, for example a recuperator in athletes or a gel during a race. BEWARE, this is not the same as a shake with a zillion nutrients that can make us replace a meal. Sirs, I'm sorry but NO.

It is important to know how to differentiate supplement (an extra to the diet, many times unnecessary) a substitute (100% times unnecessary).

Go to a professional who will never impose a substitute on you, whose first option will always be to offer youlimentos and teach you to eat.

A smoothie can never be equated to eating fruit, vegetables, dairy, meat, fish, eggs, nuts, pasta, rice, legumes, bread, etc. in a day.

• Third, of course you lose weight, if you do not eat you lose, it is evident, but paying the toll with your health. Just like if you stop eating completely ... you lose too! What it is about is learning to eat, so that you can maintain the new habits for the rest of your life. That is, do not eat less or do not eat, but eat well.

Do you see yourself drinking replacement shakes for life? right? That is why most of his clients, when they finish treatments and have to eat normally again, regain their weight, since they do not know what tolimeHow much to consume, or at what time, or quantities, or compensate for an excess. Then the rebound effect appears.

• Let's go for him Fourth point. They are committing a crime of labor intrusion. According to Law 44/2003 on health regulations, dietitians-nutritionists are those who can manipulate thelimentation of a person As far as I know, they advise substituting meals for a shake, they weigh you, measure you... I think they break said law, therefore CRIME BY INTRUSION.
• 5 point: customization. Lacking the necessary training, they cannot offer personalized solutions to each patient. For example, a patient with CKD (chronic kidney disease) could be given a protein shake and sentenced to lifelong hemodialysis in a few months, since I doubt that in their courses they have explained anything about it, in fact I doubt even of that they know what a CKD is. What do we do with a pregnant woman? And with a patient with hyperuricemia? And with irritable colon? Well, this shake itself, what does it matter, if in the course they told us that we had to sell!

We are already finishing ... point 6, the pleasure to eat: nowadays social life revolves around food. Can you imagine your cousin drinking a milkshake in Sunday's paella? Ridiculous! Or on a very cold day not having the pleasure of having a hot noodle soup, or knowing that you are going to run a marathon and not have your toast with honey or jam, etc.
Food is one of life's joys and can never be substituted for a smoothie.
And in seventh and last place… they have already been convicted! 200 million dollars in fine for its pyramid structure method, and return of money to some 350.000 affected.
PS There are many multilevel nutrition companies that do exactly this. In summary: always distrust that they try to force you to buy products as well as those "health coach, life coach etc" or people who offer substitutes.
I hope I have clarified an issue that is basic for health and that it is shared as much as possible. Someone who manipulates the health of the population without the necessary training and who puts money before well-being is A HAZARD TO PUBLIC HEALTH.

Ismael Martinez Garcia
Dietitian
Collegiate Number CV00678
Master in Nutrition as a pillar in performance in endurance and ultra-endurance sports.
www.dietisticavalencia.com
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El training it is essential to prepare a good race. However, there are other issues that are decisive to ensure that the experience is satisfactory and the result positive, therefore, if you are a popular runner, you must take into account certain techniques for a good workout and get a perfect race.

Tips and techniques for good training and preparing for a race

• Technical clothing is essential

The runner who already has experience knows how important it is to have adequate equipment, especially when it comes to runner clothing and to footwear. The technical shirt allows your skin to breathe better than wearing cotton clothing. It is also common to see him in leggings because they are more comfortable than the more traditional running pants.

• The right footwear for every road

On the other hand, footwear is one of the most important safety elements of the runner. You should buy the most suitable for each type of soil. If it is a marathon on asphalt you will need a different type of sole than the one you will need if the race is un between of Mountain.

• Do not wear anything on race day

It is important that both the clothes and the sports shoes have already been used on the day of the race. In this way, you will feel more comfortable because the equipment will have already adapted to the runner's body.

• Know the route

When it comes to running in a marathon, it is advisable to know the route before the day of the call. Thus, the runner will be able to measure the effort depending on the difficulty of each section and will better control the times.

• Rhythm control

The calls that are medium or long distance require a control of the appropriate pace. The participant cannot start at a high pace if he will not be able to maintain it throughout the course. It is convenient for you to leave calmly, at a more conservative pace, to be able to accelerate in the following kilometers.

• Hydrate properly

In races of this type there are usually refreshment areas to attend to the participants. However, it is very important that the runner hydrate during the previous days so that his body is in good condition on the day of the marathon.
Moreover, You should not drink water or any liquid before going out, as this will avoid having a bloated stomach or the urge to go to the bathroom.

• Reduce training the days before and rest

A race is prepared in advance and not the days before its celebration. In fact, it is more advisable for the runner to decrease the intensity of the workouts the days before the call to be more rested.
It is also essential that you rest and sleep properly. If your body is well prepared, you can maintain good stress control and the right mindset to face a challenge like that..
Today the running It is very fashionable, but it should be done correctly. Equipment, hydration and nutrition they are essential elements to participate in medium and long distance races. Marathons are races that require proper effort and training.

The importance of ingesting mineral salts for athletes determines your answer in terms of the physical resistance and health itself. There are many cases in which we have seen high-level athletes faint, due to the inclemency of an excessively hot climate, added to an extreme effort.
Inevitably, a great effort such as the practice of a sport, entails sudor. This is the body's response to internal body heat, which must be reduced for the good of the athlete. The sweat, by soaking the skin, manages to give the hydration what do you need for reduce body temperature. But, while the body is hydrated on the outside, it loses water and nutrients on the inside.

Mineral salts for high intensity sports

The role of Mineral salts in the body it is essential. In the same way that sweat can produce dehydration this, in turn, can lead to injury of different levels.
The body, when sweating, loses performance. This directly affects the músculo, which is feeling the reduction of aerobic energy. Next, the transport problem of the lactic acid through the muscle, producing an obvious force reduction which can lead to lesión.
According to percentage of liquid As it is lost, the health risk increases. The first cramps They can appear with only three percent loss of fluid, being notorious the Contractures by losing between four and six percent. The greatest risk is when a 10% loss of fluids is reached; this case can be an alarm for life.

When isotonic drinks are not enough

Many high-level athletes decide to drink these drinks offered by the market and which are often advertised on television as an alternative to improve the athlete's physical performance.
It would be an excellent option if they had not shown several studies, such as those carried out in the Camilo José Cela University, that many of these drinks do not have those mineral salts important for the body that practices sports.

The marathon and the importance of mineral salts

Many marathoners have had trouble reaching the finish line. Especially when temperatures have been too high and there has not been an adequate intake of Mineral salts, thus registering numerous fainting spells. Dehydration has sometimes been talked about, but the problem is called hyponatremia.
You have to know how to differentiate between dehydration and hyponatremia. The latter occurs because the extracellular sodium is displaced by the ingested water, leading it to the intestine and accelerating the reduction of the plasma sodium. Excess water without a necessary supply of Mineral salts It is because of the hyponatremia, which in some cases is life-threatening.
The Mineral salts are important before, during and after sport, and more if the physical effort involves a considerable energy waste. The lost of electrolytes is very large, so it is essential to know how to choose a suitable drink or food that provides the body with enough sodium and potassium to avoid injury.

El corridor collapse it is a blackout that occurs when the body reaches the endurance limit. Dizziness, confusion, or muscle cramps are some of its symptoms.
Typically, before reaching the extreme, the body suffers muscle cramps in some part of the body. The most affected areas in those who practice running o marathonThese are usually calves and legs.
A cramp is a sudden and involuntary contraction of the muscle, which cannot be relaxed. It usually causes a lot of pain and even invalidates the person who is suffering from it.
Heat, an excess of activity in the involved nerves, some neurological diseases or a diet that does not meet vitamin and mineral requirements, are the cause of the dreaded cramp.

How to avoid mineral deficiency cramps

Sodium, potassium, calcium and magnesium are the minerals involved in cramps, in addition to vitamins B1, B3, D and E. Therefore, it is essential to incorporate these nutrients in the necessary amount, through the aliments.
El sodium It is an important element that participates in the nerve impulse. It is lost through sweat and prolonged exertion. Too low a concentration in the blood negatively affects the brain. It is one of the components of common salt, but it is also part of some alimentos, like cheese, seaweed or celery.
El potassium it is essential to transmit nerve impulses. Mainly, it is responsible for relaxing the muscle after the contraction. In addition, it is essential to stabilize blood pressure, through fluid balance. Fruits like banana or avocado, aromatic herbs or nuts, are tolimentos rich in this nutrient.
El football It is the mineral in charge of contracting the muscle. When there is not enough, the muscle becomes prone to cramping. We find it in dairy, nuts, legumes, whole sesame seeds, or oily fish.
El magnesium contributes both to the balance of the other 3 minerals and to an adequate response of the nerve impulse. Alimeguys like him cocoa (75% pure), dark green leafy vegetables, legumes, whole grains, nuts, and dehydrated fruits, are rich in this element.
In general, thelimeFoods of animal origin, such as eggs, meat and fish, are rich in Group B vitamins, although it is also present in legumes, nuts, whole grains and sesame.
Eggs, fish and shellfish are the alimentos that more vitamin D they contain.

Recommendations for those who practice running

- Have a medical exam before starting sports.
- Hydrate properly, before, during and after each training or sports event, but it is recommended to avoid overhydration. If necessary, include an isotonic drink to replace lost minerals.
– Bring one tolimeBalanced nutrition, rich in vegetables, fruits, nuts, dairy products, eggs and legumes.
- Acclimatize progressively to conditions of high temperatures and high humidity.
It is possible to avoid corridor collapse with adequate hydration to compensate for losses, in addition to one tolimehealthy and balanced nutrition that provides the necessary nutrients to avoid suffering cramps due to mineral deficiency.

Press release Runners For Ethiopia
The fifty physiotherapists and runners that make up the 2016 edition of the 'Runners for Ethiopia' trip have already started their work in the country.

The group of physios, led by the physio and triathlete from Alcoy Jordi Reig, has treated dozens of local runners, in an action that has been completed by a sports doctor and another generalist.

In addition, a leading group of Ethiopian physios has been trained in joint collaboration with the Ethiopian Athletics Federation. On the other hand, the group of runners has been able to visit a local NGO in the mountains of Entoto. Today, Friday, the second physiotherapy session, to head to the city of Awasa, where the Ethiopia marathon is held on Sunday and where Runners for Ethiopia will continue their work.

The group has taken advantage of these first hours in Addis to train in the popular Meskel Square and in the National Olympic Stadium

 

Guillermo Peñalver: his imagination seeks to pamper the runner.

A sports entrepreneur with very clear ideas. The gradual success ´of his signature and the satisfaction obtained, have generated in Guillermo a debt with athletics. “A new generation of professionals is needed with the motto "Take care of the athlete" so that everyone ends up happy with each test; those who organize it, those who run it and those who sponsor it. "

You have to go beyond the businessYou have to take care of the athlete, understand the organizer and, above all, work with passion. It is not just about making money, with that idea you are not going anywhere. With these premises and a lot of imagination in the face of the crisis, Guillermo Peñalver has created a prestigious brand in the world of popular athletics. 42k running It is today synonymous with quality technical t-shirts. Guillermo is from Valencia and his success is the triumph of the businessman who knows how to adapt to circumstances. Passionate about popular athletics and his work, the crisis took him out of comfort and forced him to reinvent himself, that fashionable concept that can be perfectly applied to this moron from running, as he defines himself. Holy madness. 

A failed padel match started him in the running in 2003 and has never stopped running. His party mates could not attend the appointment and, since he had proposed to play sports that afternoon, he put on some sneakers and went out for a run alone. The result a priori was not encouraging: 3 kilometers in total, stopping three times. However, he liked the experience of coming home sweaty. And since then he cannot remember how many times he has enjoyed that feeling.

Guillermo already worked in the family merchandising company that his grandfather created in 1949. With just over 20 years he joined the business that was later to change his life. It happened in 2010, when Guillermo realized that the t-shirts they gave away at popular races were of very poor quality, cotton garments that generate a towel effect and irritate the skin.

There was no point giving runners t-shirts that they couldn't reuse in their training sessions. And here begins your imagination and adaptation to the crisis. He believes that he has not invented anything, he has only made technical material accessible to popular brokers. That has been his great contribution; manufacture t-shirts that the organizers can afford to include in the runner's bag and take care of the athlete with garments that comply with 3 indisputable laws: breathable, that do not cause chafing on the skin and that do not lose color with the innumerable washes that sportswear require .

Your company has 16 employees, responsible for the entire process, choosing the thread, the dyeing and the design of the collections. Raw materials and manufacturing are Asian, but from spinning to pattern making, the entire process is carried out and controlled in the capital of Turia.

42k running has managed 1.500 events in 2015, in Spain, France, Italy, Portugal, Ireland, and even in the United Arab Emirates. Races such as the Madrid Half Marathon, the BBVA, the Massamagrell 15k, the Valencia 10K, the Santa Pola Half Marathon or the Martín Fiz de Vitoria Marathon trust him. For example, for this year's Liberty race you will have to make 13.000 T-shirts. Since she works for club and event organizers, she now intends to offer her products to runners in an exclusive online store that she will gradually build.
To all this, Guillermo continues running in the mornings. At 6:30 in the morning he goes out for a run for an hour, about 10 km. Also nothing. About 50 kilometers per week at a paw and three more based on strokes. Not bad at all for an amateur like him.
He is concerned about the turn popular athletics are taking, where distances and times are no longer respected, where there is a true madness to have our own photo on social reds crossing the finish line of a marathon, whether or not we are prepared for such a challenge. You have to help new runners to avoid animal attacks and the consequent misfortunes. It can't take more than 5 hours to do a marathon because that's insane.
The messages that arrive at 42k running through social reds they show Guillermo and his companions that the path is the right one, although he thinks this business has a roof. That is why you have to help and even pamper the runners. The goal is the professionalization of organizers, timekeepers and suppliers. All very reasonable, maybe going for a run so early really wakes you up, relaxes you and makes you think. We will have to prove it, right?

Text: Javier Lázaro
Photographs: Bárbara Sánchez