Cursa El Corte Inglés: 30th Anniversary - May 18, 2008 - 9:30 AM

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SOME USEFUL TIPS TO PARTICIPATE IN RACES

From the medical-health point of view, and even though the "EL CORTE INGLÉS CURSA", rather than being a competitive race, – mostly reserved for federated participants only – it is a popular race in which all citizens are invited to participate, it would nevertheless be useful to take into consideration a number of aspects when giving advise to any person that is not an athlete and that wishes to take part in a long distance race.

Before the race

1. We believe that every participant should undertake a proper medical check up that would make it possible to know his or her sporting aptitudes. We would further think that a medical check would be particularly required in the case of persons with a history of heart or respiratory, joint, metabolism, hypertension or other substantial medical complaints or that are over 60 years.
2. Female runners experiencing an abundant menstruation are advised not to participate in the race.
3. Runners should eat a light meal 3 or 4 hours before the race. The meal must be especially rich in complex carbohydrates (pasta, potatoes, rice, muesli, etc.). It is not necessary to consume a protein rich diet. It would be advisable to avoid fats and an excessive sugar intake.
4. It would be advisable to have a hot bath and a massage and to stretch the night before the race.
5. Rest well the night before the race. Do not take tranquilizers.
6. Have a light breakfast 3 or 4 hours before the race. It must be especially made up of fluids and carbohydrates (for example, tea and toast). Avoid fat and proteins. Sweets and sugar are not advisable. Drink only decaffeinated coffee, if you have any coffee at all.
7. Ensure a proper body hydration. Drink water in little sips up to the time of the race. Remember that alcohol dehydrates.
8. Try to empty your bowels before the race.
9. Wear comfortable and light shoes and clothes, in accordance with the weather.
10. Apply a coating of vaseline to your inner thighs and nipples to prevent rubbing.
11. Watch your feet. In case of doubt, consult a foot specialist.
12. Try to warm up and stretch before the race.
13. Do not participate in the race if you feel unwell (high temperature, generally feeling unwell, flu symptoms, weakness, cold, vomits, diarrhea, etc.).

During the race

1. Run at your own pace. Do not start too fast, as you shall only tire sooner. Should you experience during the race intense fatigue, muscular or joint pain or aches, nausea, vomit, a feeling of empty headedness or instability, chills or, specially, chest pains or breathing difficulties, it would then be preferable to stop, rest and, should you latter decide to continue, do not ever do so because of excessive and badly interpreted self-esteem as this could cause you to stop indefinitely after the next few steps. Do not ever try to be a hero at the expense of your health. Above everything else, listen to the messages that your body sends you. It is not shameful to abandon when things are not going well.
2. If you feel out of breath, slow down or stop altogether. Relax and press down with the flat of your hand on the painful area. Breathe deeply and relaxed.
3. Avoid sudden sprints, especially towards the latter part of the race.

After the race

1. At the end of the race do not stop suddenly, move around and continue running slowly or walking, during five to ten minutes. Remember that the body needs a cool down period to enter into repose mode. Massage yourself and stretch.
2. Leg pains due to the race itself may be successfully treated through the application of ice. Should you have to empty out any blisters that you may have in your feet, open them up at a single point and leave the dead skin to protect it; under no circumstances must the skin be removed.
3. Attend the medical service at the end of the race if you feel unwell.
4. Have a hot bath or shower followed by a rest period when you return home.
5. The meal following the race must be light (rich in carbohydrates, fruit and lots of fluids). Wait at least two hours before eating. Wait longer if you suffer from nausea or vomits. Eat slowly and sparingly.
6. Running slowly during a period of between 15 and 30 minutes the same day of the race aids a fast recovery.
7. Drink frequently, specially water, with small sips, during several days after the race.
8. Have a massage if muscular pain persists after several days. Attend a specialized physician if you still feel unwell several days after the race.

Miscellaneous remarks

1. Abundant menstruation. May be the cause of anemia in several cases. It would be advisable to consult a doctor, who shall then properly value all analytical and clinical data.
2. Carbohydrates. It is the most important food for long distance runners. They can be found in potatoes, rice, cereals, pasta and wholemeal breads.
3. Alcoholic beverages. Alcohol dehydrates. One pint of beer produces more urine that the volume of fluids drank. Drink only non-alcoholic beverages. Drink enough water to ensure that your urine has a light yellow color and is abundant.
4. Smoking. Smoking is toxic, regardless of whether cigarettes, cigars, pipe or low nicotine cigarettes are smoked.
5. Warm up exercises. They help to increase heart beat speed and increase the temperature of the muscles before the most intense aerobic stage. Start with a few gymnastic exercises, then jump on the spot and finally run slowly during 5 to 10 minutes.
6. Cooling down. We have already said that many accidents take place after an intense exercise stage. It is necessary to spend 5 to 10 minutes cooling down. Cool down over a long period if you have ended the aerobic stage of the exercise with a sprint. To cool down run slowly, moving around and walking until your heart speed has descended to some 120 beats per minute or less than 100, if you are over 50 years old.
7. Food. To ensure that you consume all the essential food, eat a combination of foods from the following five food groups: 1) cereals and bread; 2) milk and milk based foods (skimmed); 3) fruits and vegetables; 4) meat, fish, etc.; 5) fats and oils (reduce your animal fat intake substantially and consume vegetal fats). Consult an expert if you would rather have a vegetarian diet.
8. DIABETICS AND ASTHMATICS. They must carry their required medication with them.

Advise prepared by
Catalonian Association of long distance running Doctors,
With the cooperation of the Red Cross.