The San Silvestre is one of the most popular races that are run in the world in New Years Eve. Although more and more races are being held in other Spanish cities every December 31, the one in Vallecas is the most crowded and famous, and a minimum of physical fitness is needed to be able to finish it without getting injured.
For this reason, we spoke with several experts from Quirónsalud, once again a Healthcare Partner of the Nationale-Nederlanden San Silvestre Vallecana, who gave us the 6 main keys to follow to prepare for this race:
prior preparation
First of all, Dr. Miguel Orejas, head of the Sports Cardiology Unit of the Jiménez Díaz Foundation University Hospital (Madrid), indicates that prior to the race it is necessary to know the state of our cardiovascular health, especially in those over 40, being the ideal sports check-ups in this sense.
“It is necessary to be aware of the alarm symptoms, such as chest pain, palpitations or loss of consciousness when we exercise,” says this expert. What’s more, this specialist insists that “you don’t have to run to be fit but rather be in good cardiovascular shape to be able to run and enjoy the race.”
Analyze your footprint
The doctor Victor Alfaroan expert in Podiatry and Biomechanics from Olympia-Quirónsalud, recommends analyzing the way any runner steps, whether amateur or professional: «It is a gesture that we are going to repeat millions of times in our sporting life and with a direct influence on knee, hip or muscle injuries, “he warns.
Train in the best conditions
In addition, “if we train in winter, we must be aware that the soft surfaces are going to harden due to the drop in temperature, the increase in humidity and possible frost. Likewise, the body will tend towards thermal self-regulation, taking away resources for sports performance,” he points out. david tellophysiotherapist at Ruber Internacional Centro Médico Habana, in Madrid, who emphasizes the need to carry out good preparatory training, and in the best conditions.
In this way, he advises that if we train in the morning, more emphasis should be placed on warming up prior to training, while if we do it at night, we must bear in mind that the body will be more predisposed to training, but we can accumulate fatigue during the workout. day.
exercise the day before
For his part, the physiotherapist Fabien Guerineaufrom the Sports Medicine and Rehabilitation Service of the Quirónsalud Madrid University Hospital, suggests that the day before the race you should not get overwhelmed and should stay a little active, but without exhausting yourself.
“In order not to arrive excessively tired at the race, it is advisable that the day before the race we only take a light walk and stretch a little, but without forcing”, maintains this expert. The San Silvestre is run in cold weather; For this reason, he also recommends not forgetting to stay warm while waiting to go out and wrap up as soon as possible once you have reached the finish line.
How to eat on race day
Likewise, it is essential how we eat on the day of the race so as not to commit excesses and arrive in the best conditions, but also to obtain enough energy and thus achieve our best mark.
The nutritionist Elena Perez Montero, of the Endocrinology Service of the Quirónsalud University Hospital, warns that, since it is the middle of Christmas, we should not remove any food, but what we have to do is eat in a balanced way.
“A good vegetable, a good protein, some complex carbohydrates and, if you want, add some nuts to have a round meal to prepare for the San Silvestre Vallecana,” he stresses.
Already in the race: at a good pace
The doctor Luis SerratosaLastly, , head of the Sports Medicine service at Olympia Quirónsalud, explains the importance of maintaining a good pace in order to have a good feeling in the race and to achieve optimal results accordingly, whether you are a professional athlete or an amateur.
«You arrive prepared on race day. Do it at a pace that allows you to enjoy yourself. And if there is something that makes you doubt, especially from a cardiological point of view, whether you are ready to run, consult a specialist in sports medicine that allows you to run and enjoy safely, ”says this specialist.
So use yourself thoroughly in these days before the race. It is worth arriving in the best conditions and not getting injured during it! Good luck and achieve the best mark!