{"id":106811,"date":"2012-05-03T10:38:30","date_gmt":"2012-05-03T08:38:30","guid":{"rendered":"https:\/\/42krunning.com\/tips-for-before-during-and-after-a-race\/"},"modified":"2012-05-03T10:38:30","modified_gmt":"2012-05-03T08:38:30","slug":"tips-for-before-during-and-after-a-race","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/tips-for-before-during-and-after-a-race\/","title":{"rendered":"Tips for before, during and after a race."},"content":{"rendered":"

At this time of year, the race calendar is packed. And beyond purely athletic preparation, there are a number of recommendations to bear in mind\u2014both for those new to athletics who want to take part in a long-distance race, and for those of us who run regularly. <\/p>\n

These tips were prepared by the Catalan Association of Long-Distance Runner Doctors, with the collaboration of the Red Cross for the Corte Ingl\u00e9s Race.<\/p>\n

Before the race<\/h3>\n
    \n
  1. It is advisable for every participant to undergo an appropriate medical check-up beforehand to assess their fitness. We understand this is absolutely necessary for people with a history of cardiorespiratory, joint, metabolic or hypertensive conditions, etc., or those over 60 years of age. <\/li>\n
  2. Your meal, 3\u20134 hours before the race, should be light\u2014especially rich in complex carbohydrates (pasta, potatoes, rice, muesli, etc.). A protein-rich diet is not necessary. Avoid fats and too much sugar. <\/li>\n
  3. A hot bath, massage and stretching the night before are recommended.<\/li>\n
  4. Get a good night\u2019s sleep. Do not take sedatives. <\/li>\n
  5. Breakfast should be light and taken 3\u20134 hours before the race\u2014especially fluids and carbohydrates (e.g., tea and toast). Avoid fats and proteins. Sweets and sugar are not recommended. If you drink coffee, choose decaf. <\/li>\n
  6. Make sure you are well hydrated. Sip water in small amounts up until the start. Remember: alcohol dehydrates. <\/li>\n
  7. Try to have emptied your bowels.<\/li>\n
  8. Wear comfortable, lightweight footwear and clothing appropriate for the weather.<\/li>\n
  9. Apply petroleum jelly to the groin area and nipples to prevent chafing.<\/li>\n
  10. Look after your feet; if in doubt, visit a chiropodist or podiatrist.<\/li>\n
  11. Try to warm up and stretch before the race.<\/li>\n
  12. Do not take part if you feel unwell (fever, general malaise, flu, weakness, cold, vomiting, diarrhoea, etc.).<\/li>\n<\/ol>\n

    During the race<\/h3>\n
      \n
    1. Run at your own pace. Don\u2019t start too fast\u2014it will lead to early exhaustion. If during the race you notice intense fatigue or muscle or joint pain, nausea, vomiting, a feeling of light-headedness or unsteadiness, chills, and especially chest pain and difficulty breathing, it is better to stop and rest; and if you do continue, never out of misplaced pride, because you will inevitably have to stop completely within the next few steps. Don\u2019t try to be a hero at the expense of your health. Above all, listen to what your body is telling you. There is no shame in dropping out when things aren\u2019t going well. <\/li>\n
    2. If you feel a stitch, slow down or stop. Relax and press the palm of your hand over the painful area. Breathe deeply and calmly. <\/li>\n
    3. Avoid sudden sprints, especially at the end of the race.<\/li>\n<\/ol>\n

      After the race<\/h3>\n
        \n
      1. When you finish, don\u2019t stop abruptly\u2014keep moving, continue jogging slowly or walking for 5 to 10 minutes. Remember that the body needs a \u201ccool-down\u201d period to return to rest. Get a massage and do muscle stretches. <\/li>\n
      2. Localized leg pain from the race is best treated by applying ice. If you need to drain blisters on your feet, only open them at one point and leave the dead skin as protection; under no circumstances should it be cut away. <\/li>\n
      3. Seek medical assistance if you don\u2019t feel well after finishing.<\/li>\n
      4. When you get home, take a shower or hot bath and rest.<\/li>\n
      5. Your post-race meal should be light (rich in carbohydrates, fruit and plenty of fluids). Wait at least two hours before eating. If you have nausea or vomiting, wait longer. Eat slowly and not to excess. <\/li>\n
      6. A slow jog of about 15\u201330 minutes on the same day as the race helps speed recovery.<\/li>\n
      7. Sip fluids frequently, especially water, for several days after the race.<\/li>\n
      8. If muscle pain persists for several days, get a massage. If you feel unwell in the days after the race, consult a specialist physician. <\/li>\n<\/ol>\n

        Various notes<\/h3>\n
          \n
        1. Carbohydrates. This is the most important food for long-distance runners. They are found in potatoes, rice, cereals, pasta and wholemeal bread. <\/li>\n
        2. Alcoholic drinks. Alcohol dehydrates. A pint of beer produces more urine than the amount you drink. Choose non-alcoholic drinks. Drink enough water for your urine to be pale yellow and plentiful. <\/li>\n
        3. Smokers. The effects of smoking are harmful, whether cigarettes, cigars, a pipe or low-nicotine cigarettes. <\/li>\n
        4. Warm-up. It helps increase heart rate and raises muscle temperature for the more intense aerobic phase. Start with some calisthenics, then jumping in place and easy running for about 5\u201310 minutes. <\/li>\n
        5. Cool-down. As we have said, many accidents happen after the intense phase of exercise. Spend 5\u201310 minutes cooling down. If you finished the aerobic phase with a sprint, take more time. It consists of easy running, moving and walking until your heart rate has dropped to 120 beats\/minute, and below 100 if you are over 50 years old. <\/li>\n
        6. Nutrition. To ensure you take in all essential nutrients, eat a combination of foods from the following five groups: 1) cereals and bread; 2) milk and dairy products (low-fat); 3) fruit and vegetables; 4) meat, fish, etc.; 5) fats and oils (significantly reduce animal fat and preferably use vegetable fats). If you prefer a vegetarian diet, consult an expert. <\/li>\n
        7. People with diabetes and asthma. They should carry the necessary medication with them. <\/li>\n<\/ol>\n

          Source: Running Girls<\/p>\n","protected":false},"excerpt":{"rendered":"

          At this time of year, the race calendar is packed. And beyond purely athletic preparation, there are a number of recommendations to bear in mind\u2014both for those new to athletics who want to take part in a long-distance race, and for those of us who run regularly. These tips were prepared by the Catalan Association […]<\/p>\n","protected":false},"author":4,"featured_media":90863,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1599],"tags":[],"class_list":["post-106811","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-and-preparation"],"_links":{"self":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106811","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/comments?post=106811"}],"version-history":[{"count":0,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106811\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media\/90863"}],"wp:attachment":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media?parent=106811"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/categories?post=106811"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/tags?post=106811"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}