What do you need for your first race?

Always well prepared

Make no mistake: that day "butterflies in the stomach" usually appear by magic, although for that runner it is usual to do that distance or even longer distances. The environment or the objectives make that day worth preparing for the “challenge”.

Countdown

So, the first thing to do is pick up the calendar and mark in red the day of the "coming-out". From that day on, you have to go back and calculate the time necessary to arrive with guarantees. In addition to the time, it is necessary to establish what the workout routine: Do I have to put in some other sport every day, rest on alternate days? ... There are many tables that help to get an idea but if you want to do things well there is no way to consult with a person who understands and is a professional .

In addition, it is important to bear in mind that, the more demanding of the test, the more information and preparation you have to have and manage. Depending on the distance of the test, the preparation will require more time.

It is clear that preparing to run a marathon is not the same as a 10 km one, but for those who face their first race the nerves will be the same and the need for preparation, with adaptations to each situation and possibilities, will be equivalent.

The diet

One is essential to perform that day. But it is not worth eating well only the week before but the important thing is to acquire healthy and healthy habits that remain and are part of the routine of the. Eating properly will not only help you get better results, but it will help your body recover from the effort.

A balanced diet not only in terms of "solid" food, but also what is drunk before, during and after the race is part of the diet of a good runner. At the recommendation level, if supplements are to be taken on the day of the race, it is advisable to try them all before, since on the day of the race, we do not want surprises in the form of gastric ailment!

All ready

It is practical that the night before the competition we have a list made and everything we need is crossed out since that way it is less likely that something will stay at home:

• Dorsal
• Chip (already placed in the shoes)
• Supplements (if you are going to bring)
• Equipment, such as a cap and certain clothes (look at the weather forecast since it depends on where you run there may be changes, especially in the mountains)
• heart rate watch

A recommendation, if possible, is to approach the place where the departure is some day before, and if it can be to do something of the route. In this way, on “D-day” you will have this subject under control since in some races, streets are closed through which you will not be able to access by car and you may be late. It is also important that you have located the services offered by the organization, such as refreshment points, toilets, cloakroom ... With all this in mind ... all that remains is to run and enjoy!

Information held:

Before any reference to health, training, diet ... of the athlete, it is important to have the recommendation of a specialist. If you are a member of, you have a free account with a team of experts in different medical specialties. So if you are thinking of starting running, or you are one of those who is one step ahead and you plan to sign up for a marathon, it is best to consult with a sports doctor, in this way, they can advise you personally, by email, video call or in person and you will avoid unnecessary risks.

Sports Medicine Specialist