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1. TRAIN AT LEAST THREE TIMES A WEEK . It's the least for the effects of the race to start being felt. Only from this point on, supercompensation begins, as the intervals between stimuli are not so long and the body can carry out the process of adapting to the effort.
2. VOLUME INCREASE MUST BE GRADUAL . Don't increase the volume of your workouts abruptly, trying to reach high loads in a short time. You should increase weekly volume by a maximum of 10% at a time.
3. GROUP TRAIN ONLY ONCE A WEEK . Run in a group just one day a week at medium intensity training. In others, run alone, as there is a risk that the group will increase the pace of regenerative training or slow down the pace of high intensity. Someone in the group will always be running out of pace. In coach-guided training, this danger is minimized by individual weekly planning.
4. TALK TEST . In medium-intensity training, performed between 65% and 75% of HRmax, the pace should allow you to talk normally with your running partners. It is a benchmark to measure your effort.
5. BODIES ARE DIFFERENT. Forget advice from running partners. Each body has its own characteristics and what works for them is not necessarily the best for you.
6. RESPECT PERIODS OF REST. Between workouts, you need a period of rest for your body to recover from wear and tear, perform supercompensation, and also avoid injuries and fractures. Training before the body completes this process impairs your performance. The rest period is greater the greater the volume or intensity of training.
7. ENJOY ACTIVE RECOVERY . Part of the rest can be done with active recovery, which consists of parallel low-impact physical activities such as swimming and cycling.
8. DECREASE THE VOLUME AT THE END OF EACH MESCYCLE . This decrease in the last microcycle of each mesocycle is for the body to recover from wear and tear. This recuperative microcycle can be advanced if necessary, after all, you must monitor your evolution and assess whether you are overloading yourself.
9. AVOID OVERTRAINING . Avoid exaggerated overloads to avoid overtraining, that is, a drop in performance due to excess. After a long or high-intensity workout, a regenerative workout or rest day should follow. Strictly follow your spreadsheet, because nothing that is exaggerated is productive.
10. CALCULATE THE DISTANCE COVERED . If there are no distance markers where you run, use alternative methods. Many cities adopt metric numbering, which gives properties the approximate numbers in meters of the distance from the beginning of the street. For places where there is no way to measure, make the training route by car, bicycle with markers, pedometer or heart rate monitor with GPS, or even, calculate the number of blocks - on average six blocks complete a kilometer.
11. RECOVERY STARTS SOON AFTER TRAINING . Eat and hydrate as soon as you finish high-intensity or volume training, as the first hour after exercise is the most important part of the recovery process, which, however, is continuous and also depends on the quality of sleep and sleep. rest.
12. DON'T RUN TOO LATE AT NIGHT . Running causes your body to release stimulating substances. So, plan your workout at least three hours before bedtime, as your body needs some time to get back on track.
13. FIND THE PERFECT RATIO . Adapt the training distribution to your goals. Marathoners have to have more volume in the longs, with about 60% of the volume in light intensity workouts and only 10% at high intensity. Already 10km runners need 40% of the light load volume and 20% at high intensity.
14. KNOW YOUR PACE. With each workout, pay attention to the pace at which you are running and your perceived effort, to recognize what is weak, moderate, a little strong, strong, and very strong. Track your heart rate and progress in each workout to see if you're developing at the right pace, give feedback to your coach, and run your races.
15. YOU CAN RUN IN THE RAIN . Stick to your training schedule and train on rainy days. Dry off and change into dry clothes immediately after your workout is over and there should be no problems. But be careful! If your immunity is low – having had a cold in the last few weeks, for example – it's better to run another day. If it is a very heavy rain, there is also the risk of lightning and falling trees, in addition to the traffic becoming more dangerous, if you go running on the street.
16. TRAIN UP THE SLOPE . It's an excellent workout for specific strength work. To more easily overcome hills in races and training, lean your body slightly forward.
17. AVOID SLOPE BELOW . Descents punish the joints, as they increase the impact and force the opening of the steps. On races, when you can't get away from them, keep your balance and don't increase your stride length or speed.
18. INCREASE LOAD IN ONE DIRECTION ONLY . Interval training can evolve in three different ways: decreasing lap times, decreasing recovery time or increasing repetitions, but you must increase the load only in one direction at a time and gradually, because, together with long training sessions, interval training is the type of training that is most likely to cause the most injuries.
19. ALTERNATE HIGH INTENSITY TRAINING . Combining interval training and fartlek yields benefits faster than doing fartlek alone and with less injury than doing interval training alone. Alternate fartlek one week and intervals the next.
20. BREAKS ONLY AFTER THREE MONTHS OF TRAINING . Start doing interval training only after three to six months of training, depending on your physical condition and sports background, as these are exhausting workouts that require a lot of discipline.
21. DON'T COMPARE THE TIMES OF THE LONGS . Avoid comparing long-distance times, as the goal is not to gain speed but to increase blood volume, adapt the body to glycogen expenditure in long-term exercises and teach the body to use fat as an energy source.
22. A FILM IS NOT AN ETERNITY. Don't run more than three hours straight, or about 30km, as this strains your body and wears out your ligaments with no added benefit. In addition, long workouts must be at most one per week and must not be more than double the second longest workout.
23. MAKE THE SECOND HALF FASTER . It's called progressive training and should be used on long runs. The strategy is also useful for tests, as it saves energy for the end.
24. KEEP YOUR HAND CLOSED . You must run with your hand closed, but not tight. The measurement is like holding a paper straw without kneading.
25. MOVE THE ARMS NEXT TO THE BODY . The arms should move close to the body, forming a 90º angle at the elbow. Shoulders should be relaxed.
26. LOOKING AT THE HORIZON AND HOMOGENEOUS PASTS . Keep your eyes on the horizon and your steps even. This helps keep the movement and body balanced, saving energy during workouts and races.
27. INVEST IN EDUCATIONAL EDUCATION . Bodybuilding exercises, such as knee lifts (skipping) and gluteal heel raises (anfersen), help increase movement precision and build body awareness. Plan two ten-minute educational sessions per week.
28. THE PAST IS YOUR SIGNATURE . There is no exact measurement of the number of strides per minute. Each athlete prints a pace and length to the stride. The more flexible, the longer the stride, and the more prepared the athlete, the more constant the rhythm and the greater the number of strides per minute, but even among athletes of the same level, strides vary in length and rhythm.
29. SIMULATE THE TEST CONDITIONS . For those who are preparing for a specific race, it is worth simulating the conditions of the race, such as the time to wake up and run, the relief of the route, hydration and supplementation, in the case of longer races. This training, however, must be done at least one month before the race, to give the body time to recover.
30. TURN DOWN THE VOLUME BEFORE TESTS S. Rest before tests and this is not just for beginners. The longer the test and the wear and tear of the corresponding training, the more rest time to reach the test in good condition. For the marathon, it is advisable to do the last long workout three weeks before the race; for shorter races, like the 10km, the rest is four to seven days.
31. RESPECT YOUR LIMITS DURING THE TEST. Don't hesitate to slow down or even walk if you're showing signs of fatigue. It is not a demerit and it is a question of safety and preservation: you will be able to run the next race in good conditions. Check the average temperature and the relief of the route so you can have control of the situation when you go for a run.
32. DON'T CHANGE YOUR ROUTINE ON TEST DAY . Don't do anything different on test day. Do the stretching in the same way as on training days and also the same hydration and supplementation, so you don't have to adapt to new things during the event. Simulate in training the frequency and volume of hydration and supplementation that you are going to use during the race. Drink 150ml to 250ml of water every 15 minutes after the first hour of the test.
33. DON'T ADOP RIGID GOALS. In order not to negatively evaluate your participation in the tests and not face frustrations for nothing, do not set rigid goals, such as a specific time. Set alternate or overarching goals, such as completing the race or finishing in a certain range.
34. GO TO THE TEST WITH YOUR TACTICS DEFINED . Know the course and its limits and go to the race with a defined goal. Mentalize what the problems to be faced and the possible reactions may be. In long tests, control anxiety and start slowly, until you fit the rhythm.
35. WARM UP UP TO 30 MINUTES FIRST. Do not warm up too much before the race, because, depending on the weather, you run the risk of starting the race already warmed up.
36. DROP BACK. At the start, don't stand next to the elite pack unless you're in it. Look for a place at the back, where you can develop your pace without running over and without being run over.
37. DON'T TIGHTEN THE LACE TOO MUCH . Laces that are too tight can irritate the skin, compress tendons, or even impair circulation, causing swelling. But be careful not to leave it loose and have to stop to tie them. To solve this, thread the shoelace through the last shoe and go back to the penultimate one, where you can tie it tight without squeezing your foot.
38. FOR AFTER THE TEST. Apply a massage session and an ice session to the main muscles to recover from wear and tear and prevent inflammation. Ice acts as a natural anti-inflammatory.
39. REST THREE DAYS AFTER THE TEST . You shouldn't train in the three days after a long race like the marathon. Only walk or jog lightly during this time.
PREPARE YOUR BODY
40. VARY THE COMPLEMENTARY WORKOUTS. Variation in the fitness program produces better results in the long run, as the body does not have time to get used to the same exercise and enter the comfort zone.
41. MUSCLE PREPARATION IS ESSENTIAL. Strength exercises increase muscle tone, which increases the accuracy and safety of movement and corrects muscle imbalances between limbs and between upper and lower groups. Do two or three weekly sessions of muscle work with low and medium loads. The most important regions are the back and abdomen, which help absorb the impacts of running, relieving pressure on bones and tendons.
42. KEEP AN EYE ON THE BASAL RATE. Check your heart rate when you wake up: if it's ten or more beats per minute above average, it could be an indication that you haven't recovered from your previous workout. To measure the frequency, use the index and middle fingers -don't use the thumb, as there is a pulsation and this confuses the measurement -, press on the radial artery on the inner side of the wrist, or on the trachea in the neck.
43. NEVER DO MUSCLE WORK AFTER THE RUN . After running, the muscles are in need of rest. Schedule your muscle-building sessions every other day with your run, or earlier in the day if you run in the evening.
44. GAIN BALANCE BY IMPROVING PROPRIOCEPTION. Train proprioception, which is the ability to translate the mechanical deformations of the environment and modulate adapted responses, which provide balance and harmony to movement and help prevent injuries, even on uneven surfaces. Series of 180-degree jumps, blindfolds, unilateral squats, and hurdling can help you improve your proprioception. Do the exercises barefoot.
45. REUSE THE ENERGY OF IMPACT WITH PLYOMETRICS. Condition your muscles to make the most of the energy used and generated in the race, transforming impact into impulse. This is achieved with plyometric training, which uses the stretch reflex to produce an explosive reaction.
46. STRETCH AT THE RIGHT TIME. Stretching sluggish muscles can cause problems. Jog lightly and do some joint exercises before stretching. Don't start stretching immediately after your workouts are over, jog and walk for a few minutes before starting to stretch.
47. GRADUALLY EVOLVE IN STRETCHING. Do not overdo the stretching as it can stretch the fibers. The general condition gradually improves. Do two to four short repetitions, five to ten seconds of each position.
48. ON COLD DAYS, HEATING MUST BE LONGER . On cold days, heating, which normally lasts four to six minutes, has to be a little longer, and can last up to twelve minutes, depending on the temperature. If you can, wear a coat during warm-up, but once warmed up, run without it, replacing it with a long-sleeved shirt.
49. APPRECIATE RECOVERY ACTIVITIES. There are activities that help the recovery process, either by acting directly on overworked muscles, such as massages, or by helping to lower tension and stress, such as tai chi chuan, acupuncture and yoga. But be careful! Do not start any of these activities in the week before a test, because, as you are not used to it, you may not adapt very well to any of them and have problems running the test.
50. GET SEVEN HOURS A NIGHT. There is no universal measure, but your body is unlikely to recover from wear and tear with less than that. But quantity isn't everything, eliminate disturbances to achieve deeper, more regenerative sleep.
TRAINING EQUIPMENT
51. DON'T “NAME” A NEW SHOE ON THE RUN. Buy the pair of shoes you are going to use in a race at least three weeks before the event, so you can get used to the shoes and not have problems with tightness, discomfort or excessive looseness during the race. Walk with it for a few days, then do some training sessions and only then put it to use in the tests.
52. TRAILS CAN BREAK THE MONOTONY. When performing medium-intensity group training, an option to break the monotony is trail and off-road training, which, in addition to introducing an element of adventure, promote a variation of pace in the race. But be careful! Look for known trails, use appropriate shoes and run in daylight to avoid accidents and injuries.
53. INCLINE THE TREADMILL BY 1%. Treadmills are allies of runners, as they cause less impact, provide more stability in rhythm and movement and more safety. To minimize street running differences, run at 1% incline for increased effort, as they don't exactly replicate the same effort as street running.
54. MAKE TRAINING MONITORING EASY WITH A FREQUENCY METER. Heart rate monitors make it easy to keep pace with your workouts. The advantage is that you only need to look at the display to get immediate information, without having to stop training to measure your pulse. There are several brands and models, from the simplest and most affordable, but which accurately inform the heart rate, to models that measure the distance covered (GPS) and even the VO2max.
55. WEAR LIGHT AND COMFORTABLE CLOTHING . Use nylon, dryfit or coolmax t-shirts, which allow sweat to dry faster and are lightweight. Avoid cotton and tight ones. Cotton ones are heavier and take longer to dry. Tight ones can cause irritation and rashes.
56. IN COLD, WARM YOUR HANDS AND HEAD . Use gloves, caps and hats, as you lose heat through the extremities of the body. You can also wear lycra pants and a long-sleeved shirt made from the same material as the T-shirts or a windproof jacket. Do not wear cotton clothes, as they take time to dry, or run around with too many clothes. Hoodies should only be used to keep warm and to put on immediately after training to avoid catching colds.
57. PROTECT YOURSELF FROM THE SUN. Do not run at times when the sun is at its peak, prefer to run in the early morning or late afternoon. If the day is very hot, even at these times, use a cap or visor and sunscreen on your arms.
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HEALTH DURING THE TRIP
58. STAY HYDRATED ON THE PLANE. Air conditioning on airplanes makes the environment 20% drier on average, which makes people lose more water through their skin. During the flight, stay hydrated, drinking water, juices, coconut water and isotonic drinks.
59. BRING A WATERS ON THE TRIP. Colds are common when traveling. Try to bring a sweater if you feel cold on the plane or bus.
60. WALK DURING THE TRIP. Try not to sit for too long. Every hour, get up and walk in the aisle of the plane or bus so you don't have circulation problems.
61. BE CAREFUL WITH THE TIME ZONE. When traveling to another continent, carefully plan your adaptation to the time difference. Check the time difference in the city where you live to start preparing before you travel. So, if you go to Europe, start sleeping and waking up two hours earlier at least ten days earlier to have less difference to adapt when you travel. As a general rule, even two hours of difference do not cause significant changes, but from three hours onwards, an adaptation of at least 48 hours is necessary, a period that increases with the increase in the time difference.
62. TRAVEL IN ADVANCE. When running in another state or country, plan your trip a week before the event, to give yourself time to recover from fatigue and discomfort. If this is not possible, travel as soon as possible and focus on recovery activities. Get some more sleep before you travel and after you arrive at the test site. Avoid exaggeration and excessive exposure to cold and sun.
63. PLAN YOUR MEALS. When traveling to another country, check the food available there, as the difference in food can cause problems and jeopardize your participation in the race.
NUTRITION AND HYDRATION IN EXERCISES
64. EAT DURING THE LONG WORKOUTS. For those who run long races, carbohydrate supplementation should be a routine in training sessions lasting more than an hour (in the race, from 40 minutes). Smaller races don't need supplementation or extra carbs. It does nothing and can get in the way. Do not eat high-fiber foods before running, as they stimulate the intestines and you may experience some discomfort.
65. EAT SOON AFTER TRAINING . Eat immediately after your workout to start recovering. Eat food sources of carbohydrates with a high glycemic index, for example bread with jam, honey or guava paste.
66. MOST OF THE DIET SHOULD BE COMPOSED OF CARBOHYDRATES. The daily diet of runners must have between 60% and 65% of the caloric volume concentrated in carbohydrates. If you are going to compete in long competitions, you have to make an extra stock of glycogen, increasing this participation to 70% to 75% of the diet.
67. FATS AND PROTEINS IN THE CORRECT DOSE. The participation of proteins in the runner's daily diet must be between 15% and 20% of the total caloric volume, or from 1.3g to 1.7g per kilogram of body mass. Proteins serve to maintain tissue production and assist in the body's recovery process. Fat should compose between 10% and 15% of the caloric volume and, ingested in the correct amounts, it is an important source of energy and also participates in the regeneration of muscle tissue.
68. MINERALS AND VITAMINS ARE ESSENTIAL. Even without providing energy for the body, minerals and vitamins enter chemical processes for the correct use of other nutrients, which is why they are essential. Vitamin supplements can be used, but in the correct daily dose.
69. DON'T EXAGGERATE THE ISOTONICS, NOR THE WATER. The composition of isotonics favors hydration, as they contain carbohydrates in a concentration that facilitates intestinal absorption, but it has to be used properly so as not to overload the kidneys with excess minerals. On the other hand, you cannot drink water without the correct intake of salts, especially sodium, the lack of which causes hyponatremia, a rare but dangerous condition. Drinking only water or drinking too much water can also lower the concentration of sodium in the body. Alternate water and sports drinks.
70. SCHEDULE MEALS AND TRAINING. Do not run on an empty stomach, eat small meals and do not go more than three hours without eating. When having a large meal, wait at least 1h30min to start the race; already with a small snack, the deadline is 40min. For those who run at night, it is recommended to have dinner right after training, to complete at least two hours before going to bed. In this case, avoid consuming fat, because digestion is slower. For those who run in the morning, eat well the day before, so you don't feel hungry in training.
71. DO NOT USE SUPPLEMENTS WITHOUT DIRECTION. If you are interested in using more complex supplements, such as BCAAs or creatine, consult your nutritionist, who will be able to prescribe a diet that suits your needs and is risk-free. Also avoid fad diets. They do not take into account the balance between food groups and can harm your health.
72. ALCOHOLIC BEVERAGES DEHYDRATE. With alcohol intake, diuresis is stimulated, which causes excessive water loss. Avoid excesses and, when ingesting alcoholic beverages, drink water. Avoid alcoholic beverages before days of high-intensity training, long runs and races.
TRAINING BEHAVIOR
73 .AVOID RUNNING WITH YOUR DOG. Running with the dog can be a good opportunity to vary the training, but avoid this practice. Even if your dog is well trained, there is a risk that other animals will get in trouble with him on the street and cause problems. Long workouts can also harm the dog's health.
74. HAVE FUN RUNNING. Training should be pleasurable, if not, something is wrong. Improved form is just the result of the process. Be creative to break up the training monotony by varying your training locations, training in a group once a week, and setting yourself rewards when you complete a good week of training.
75. SEARCH FOR INFORMATION. You can have a permanent coach to accompany you, or get initial guidance to define the training and then go it alone, or even set up your own workouts. In either case, however, inform yourself by reading books, magazines and internet portals to understand the benefits of training, evaluate it and make it safer and more efficient.
76. BEWARE OF THE SOUND VOLUME. In addition to damaging your hearing, listening to loud music during training puts your safety at risk, as it prevents you from hearing sounds that could indicate danger. It's best not to listen to music when running outdoors, but if you can't run without headphones, run on a treadmill.
77. RUN AGAINST HAND. Run in the opposite direction to the cars, to be able to have the traffic in your field of vision and guarantee the anticipation of risk situations.
78. AVOID POLLUTION. Avoid running on busy streets and at peak times, with many vehicles polluting the air. Prefer to run in the morning, when the air has less pollutants; at night, the air is more polluted and dry. If the air is too unfavorable, train in the gym.
79. THERE IS NO AGE TO START. Running is an exercise made up of natural movements and is well assimilated even by sedentary people for many years, requiring only adaptation of the volume and load for each case. People over 40 years of age have to pay attention to strength exercises, as from that age onwards a process of loss of muscle mass begins, which can harm running.
MOTIVATION AND CONCENTRATION
80. PROMOTE A LIFESTYLE CHANGE. It's no use running out and keeping other contradictory practices, such as smoking, eating wrong and sleeping little. Use running as a vector for this change.
81. DON'T MAKE TRAINING A STRESS FACTOR. Develop the running habit. Always try to run at the same time so your body can more easily assimilate training. In the beginning, choose a time that you have availability, so that training is an element of mental relaxation and does not seem like a boring obligation or another stressor in your life.
82. HAVE A LONG TERM PLAN. Your spreadsheets can be changed, after all, many unforeseen events happen, but be clear about your long-term goal to be able to assess your evolution. Establish a precise focus, which could be completing a test or losing a certain weight in a certain period, for example. Running without a clear goal can sap your enthusiasm.
83. EVOLVE STEP BY STEP. Develop a series of intermediate goals that are relatively easy to accomplish. As you complete each stage, you will be encouraged to complete the next.
84. GET YOUR FOOT OUTSIDE THE HOUSE. Force yourself to leave the house to train. When you're outside, the urge to run speaks louder.
85. INCREASE YOUR CONCENTRATION. Some techniques can help you increase concentration to fulfill your workouts. Place a tennis ball on top of the television and try to concentrate on your image for 2 or 3 minutes, first with the television off, then with the image on and the sound off, then with the image and sound on. This can help you increase your concentration to visualize successfully accomplishing your goal.
86. OVERCOME DIFFICULTIES DURING TESTS. Use mental techniques to overcome difficulties during tests or during hard training. The most indicated is the associative technique, which consists of focusing on the difficulty and seeking elements to overcome pain and displeasure in personal experience and in the stimuli related to preparation. There is also the dissociative technique, which can help depending on the situation, when the discomfort is less, which consists of diverting thought, seeking pleasant ideas outside the real situation, such as a pleasant trip, a love encounter, among others.
87. REMEMBER YOUR BEST RUNS. To do your training and to concentrate for the race, remember your best races and the pleasure you felt with your result. It helps to boost your confidence. During the race, however, focus only on your race, so you don't carry the burden of comparison.
88. HAVE YOUR ANSWER AT THE TIP OF YOUR TONGUE. Find out the answer to the question: “Why do I run?”. And always keep it in mind when you face difficulties to go running, such as laziness or lack of motivation.
89. RUN INTERMEDIATE TESTS. The competitive challenge of the tests can bring motivation and stimulation and improve your performance in the main test. Even in a very motivated training, it is not possible to achieve the same performance as in a test.
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PREVENTION, EXAMINATIONS AND INJURIES
In addition to the tips below, we have a scientific article talking very deeply about injuries . Click on the link and learn more.90. TAKE EXAMS BEFORE YOU START TRAINING. Take an ergospirometric test before starting your workouts – or if you haven't yet and are already training – to check the conditions of the cardiovascular system, detect risk factors and define the training thresholds and the exact range in which you should train. If this is not possible, do an exercise test, which assesses the existence of heart disease, to reduce the risk of running. If there is no way to perform ergospirometric or ergometric tests, at least perform a very detailed clinical evaluation. In it many problems and risks can be detected.
91. ESTABLISH AN EXAMINATION ROUTINE. The athlete faces more wear and tear with training. Thus, it is indicated to establish a routine of examinations. For athletes in perfect health, who follow training with discipline, exams can be carried out every two or three years and, for athletes who have one or more risk factors, an annual check-up is indicated.
92. TAKE CARE OF CRAMPS. The most common cause of muscle cramps is sodium and fluid loss. If you feel cramps in a workout or test, stretch the region to counteract the contraction. Then massage the area to stimulate blood flow. For recovery, rest and rehydrate with fluids that contain electrolytes, particularly sodium.
93. LISTEN TO YOUR BODY. Discomfort and pain can indicate that something is wrong. A cold and mild pain can be resolved with a day of rest, but if that doesn't help and the malaise persists, look for a specialist. Don't try to train when you don't feel good: it's better to take a few days off before you get seriously injured than to have to stay out longer with a serious injury.
94. GIVE YOUR JOINTS TIME. Joints adapt to increased loads a few weeks more slowly than the cardiovascular system and muscles. So, even if you're feeling “strong” and well prepared, don't increase the load more than indicated on your worksheet, or more than 10% per week.
95. AVOID CONCRETE. Avoid running on concrete. This is the worst floor for your joints as it does not absorb any of the impact. Of the hard floors, asphalt is the most suitable, but beware of cars. The correct thing is to use soft floors, such as grass and dirt, in at least one of the weekly training sessions.
96. WEAR A LARGER SIZE SHOE. Blisters, black nails and ingrown toenails often torment athletes. With training, vasodilation occurs and the foot swells a little causing tightness if the number is right. Nail cuts that leave spikes can also cause problems of this type.
97. AVOID MAJOR INJURIES. Plantar fasciitis (pain in the sole of the foot, close to the heel), inflammation of the shin (tibial periostitis), ileo-tibial band syndrome, stress fractures (microfractures that make the bone fragile) and tendonitis in the Achilles tendon and tendons of patellae can be avoided with strong muscles, warmed up and stretched, training in the right dose and proper flooring and shoes. If you have these problems, ice packs help, but treatments can also involve physiotherapy, medication and rest, which varies according to the extent of each injury. In the case of running, few injuries are traumatic, but depending on the severity, surgical intervention may be necessary.
98 .EXTREME CARE IN THE DARK. Be very careful when going for a run after dark. In addition to the safety of the place where you run, you need to be extra careful with unevenness, holes and obstacles that can go unnoticed and cause accidents and injuries.
99. THERE IS GAIN WITHOUT PAIN. The athlete does not need pain to improve his performance, neither in training nor in competitions. In the races, however, with the accumulation of lactic acid and overload, a punctual pain in the fatigue muscles may occur, but that does not have to be an injury. After rest, this pain should pass and not come back.
100. CHEST, STOMACH OR ARM PAIN NEEDS ATTENTION. Chest, stomach, or arm pain can be symptoms of circulation problems and are likely to be signs of coronary heart disease and stroke. There may be the typical pain in the middle of the chest, of short duration, with excessive sweating, which facilitates the diagnosis, but the problem may present itself in a non-typical way, such as pain in the stomach or arm. Identifying any pain of this type, even more so if you present other risk factors, look for a specialist.
:: SPECIALISTS CONSULTED
Ana Lúcia de Sá Pinto - physician specialized in sports medicine and coordinator of the Sport Check-up at Hospital do Coração
Albenis de Souza - coach of the racing team from Boa Vista (RR)
Antonio Sérgio Tebexreni - cardiologist specialized in sports medicine, responsible for the Fitness Check-up at Laboratórios Fleury
Benno Becker Jr. - psychologist specializing in sports psychology and coordinator of the sports psychology course at the University of Córdoba, Spain
Camila Hirsch - technical director of Personal Life Consulting
Cláudio Castilho - coach at Esporte Clube Pinheiros and Consultoria Saúde e Performance and president of the Coaches Association
Fábio Caravieri Rosa - technical coordinator of MPR Assessoria Esportiva
Jorge Luís da Silva - coordinator of the Pé-de-Vento team, from Petrópolis
Luciano D'Elia - physical trainer at Única Academia, specialized in functional training
Luiz Tavares - technical director of the Tavares Runners' Team
Mariana Klopfer - nutritionist at Nutricios Consulting and member of the Laboratory of Applied Nutrition to Motor Activity at the School of Physical Education and Sport at USP
Patrícia Bertolucci - nutritionist specializing in exercise physiology at PBertolucci Consultoria Nutricional
O2 MAGAZINE - ISSUE 25