2024-02-17 15:03:19
- High resistance activity depends on a balanced combination of training and nutrition | Main photo: CAF
Races and marathons are events that require both physical and mental preparation. From proper training to a balanced diet, specialists say that each aspect plays a crucial role in a runner’s performance.
In The newspaper We explore exercise methods, preparations, risks and nutritional advice endorsed by health bodies to ensure optimal performance on the court.
Physical training
To attend a race or marathon, physical training must be gradual and progressive. Trainers agree that this means starting to exercise with short distances and gradually increasing the intensity and distance.
A magazine article Runners World He explained that training prior to marathons requires preparation of at least 16 weeks, in the case of beginners.
“It is an important challenge for which you have to prepare thoroughly, but it is something feasible if you commit to it for a long period of time,” explained Víctor Thompson, psychologist and sports specialist. Runners World.
Sports specialists assure that for those looking to run a race for the first time, physical preparation must be accompanied by a coach who allows plans to be established in conjunction with nutrition.
Higher impact training. Reference image iStockphoto.
Careers in Venezuela
-On February 18, the first edition of the 10K Race of the Venezuelan Society of Oncology 2024 will be held in Caracas. People who want to register for a distance less than 10K can also do so by registering in the 5K category, according to data from the Marathon Ranking website.
-Another event is the 9th edition of the CAF 42K Caracas 2024 Marathon, which is scheduled for March 17.
Variations in training
The types of training to develop endurance, speed and strength are key factors when preparing for a race or marathon. Physical trainers agree to include high-intensity short runs, interval training and long runs at a moderate pace during the process.
This preparation, according to experts, must be accompanied by adequate rest, something essential for muscle recovery. Trainers suggest incorporating rest days into your routine to avoid injuries from overtraining.
Reference image from iStockphoto.
Andreina Tuccella, a Venezuelan trainer specializing in Health and Sports Sciences, has recalled on several occasions through her social networks the importance of a good rest to obtain better results in training.
This includes avoiding repeating routines on consecutive days and dedicating one day to one part of the body, such as arms and shoulders; and another day, for example, to legs and buttocks.
Mental preparation
Visualizing career success can help increase confidence and reduce anxiety, according to several studies. Visualizing the finish line and maintaining focus on personal goals is part of this process.
Numerous research has demonstrated the close connection between the body and the mind. A balanced diet rich in fruits, vegetables, whole grains and lean proteins can have a positive impact on mental health.
In the case of athletes, maintaining a balance between mental health and physical health is usually accompanied by a motivational aspect such as the goal of winning a competition, preparing for a local tournament, among others.
iStock
Another recommendation is to practice breathing and relaxation techniques to control stress before and during the race. Activities such as yoga and meditation can be useful for staying calm and focused, according to data from the World Health Organization (WHO).
A study conducted by researchers at John Hopkins University (United States) found that meditation mindfulness It had significant effects on reducing pain and other anxiety-related symptoms.
“Meditation improves anxiety levels 60% of the time,” highlighted a study published on the website Women of Today.
Risks of running without controlled preparation
Overtraining and poor running technique can increase your risk of injury. For this, it is advisable to pay attention to the body’s reactions and stop the practice if you feel persistent pain. In addition, a sports medicine specialist should be consulted if the injuries are recurrent or if they increase in intensity.
On the other hand, dehydration can affect performance and health during the race. Given this, the person must make sure to hydrate adequately before, during and following running. Consume enough water and electrolytes to replace lost fluids.
A balanced diet is essential to maintain energy and promote recovery. Eating a variety of foods rich in carbohydrates, proteins, healthy fats, fruits and vegetables helps maintain optimal conditions for high physical resistance activities.
Before races and marathons, you should avoid fatty and processed foods that can upset your stomach.
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