TOP TIP#7
EAT THE RIGHT WAY
We've had many experiences with people who get excited before the race and start eating large amounts of pasta without being accustomed to it, even the day before the race, consuming high amounts of carbohydrates. When you do this, the result isn't what you expect, as you may begin to feel discomfort, heaviness, and inconvenience.
While carbohydrates are key to ensuring your body has the energy it needs for a race, you should maintain a balanced diet for several weeks before your race, maintaining a balance between protein and carbohydrates, avoiding saturated fats as much as possible, and eliminating sweets and alcohol from your diet.
TOP TIP#8
SPECIFIC STRENGTHENING
Performing strengthening exercises for your core and lower body will help you maintain stability as you run, and, above all, ensure you're able to maintain your running pace throughout the entire run.
Among the top key exercises to ensure this strengthening are proprioception exercises to strengthen the ankles. None of us is immune to a bad step or a rock that destabilizes us and knocks us out of the race. It's important to strengthen the calves, soleus, and tibialis muscles comprehensively to ensure you don't put yourself at risk for developing periostitis or a shin splint—a typical stress-related injury in runners.
Strengthening your quadriceps, especially the inner quadriceps muscles, to protect your knee.
And definitely the kings of the muscles, even if you don't know it, are the gluteus maximus and medius. Unbeknownst to you, they are the ones that give you the greatest stability and can prevent many knee problems—yes, knee problems!—and last but not least, the abdominal area.
With this, we don't mean that you shouldn't strengthen or treat muscles like the hamstrings, which are key for strong, fast starts or climbs, in addition to improving flexibility, the iliac muscles to avoid pubalgia, or the upper body, especially when braising, which will help you when your legs no longer have strength or to gain greater efficiency.
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TOP TIP#9
ICE IS YOUR BEST FRIEND
You can't imagine the magic ice can do in your life; it truly is your best friend! That's why we recommend keeping some ice packs in your freezer, and every time you get home from exercise, give yourself a 5-minute massage on the areas that may be most affected.
From experience, we keep ice packs, cups, or special freezing pads. If you use pads, avoid leaving them on your body for more than 10 minutes to prevent burning. Unfortunately, we know this from experience.
We also bought four large bags of ice from the supermarket. If you have a bathtub or plastic tub, you can fill it with cold water first, then add the ice to prevent it from melting too quickly and lose its effect. We recommend spending no more than 12 continuous minutes on the ice. The effect of the ice is comforting and restorative, stopping the aches and pains you often don't notice.
TOP TIP#10
PREPARE YOUR MIND AND VISUALIZE YOURSELF
I don't know if you've heard this, but it's true: when you're stressed, or your mind isn't in good shape, you have negative thoughts, you're less optimistic, or you're having personal problems, your body is more prone to injury.
According to a study by specialists Heil Zemper and Carter, it was established that almost 50% of athletes are injured due to internal causes. This means that exhaustion, attention deficit, fatigue, and excessive tension can make you more prone to injury.
In a stressful situation, a person might normally make an inappropriate decision because the brain and body don't receive the correct stimuli, in addition to the psychological changes that occur. According to the latest study by J. Williams and M. Andersen.
To put the odds in your favor, we recommend: increasing your inner peace, boosting your self-esteem, improving your optimism, practicing short mindfulness exercises, enjoying and living in the here and now, and eliminating distractions and people close to you who are negative or who don't lead you down the right path. Take the opportunity to watch inspiring and optimistic movies, avoiding violent, scary, or sad movies or those that represent few values.
We hope that these TOP TIPS have been useful to you and, above all, that you put them into practice so that they fulfill their purpose and thus you feel much better when facing a new challenge.
