Are you running the Santiago Marathon for the first time? Tips for eating, resting and mentality for beginners

It’s impossible to know for sure, but it’s highly likely that of the 30,000 people registered to run the Santiago Marathon on May 8, several thousand — I dare say the majority — are amateur runners. He could stretch the rail and say that most of this majority will debut in a competition of these characteristics.

If the hypothesis is correct, it is very likely that at this time, a few days from the event, there will be a crowd of people with a significant level of anxiety, waiting for Sunday with a feeling that oscillates between “this who did I get myself into?”, “Will I be able to finish the race?” and also a healthy desire to prove to themselves that the training put into this challenge will pay off.

The previous paragraph largely summarizes my approach to the race —which I am entering for the first time—, which starts and ends at the O’Higgins Park ellipse and will feature three different courses for the three competitions: 10, 21 and 42 kilometres.

The reasons for taking part in an endurance event are of course almost as numerous as the 30,000 people registered, however there are some certainties. They have to do, perhaps, with the age of those who practice this sport. A study presented at the World Running Congress in Lanzhou (China), in 2019, showed, among other data, that the average age of runners and runners he is 39 years old .

This allows us to deduce that among joggers — or raceif you want the most elegant concept – a desire to join the second half of life in a healthy and sporty way mixes, a little rejection of inexorable aging, and also the taste for an activity which, although it does not not having the adrenaline and the pleasure of other younger sports — like soccer matches or more extreme things like mountain biking or surfing — allow you to develop an important capacity for discipline and perseverance, practical and necessary at this stage of life.

Apart from, of course, that exquisite shot of serotonin, endorphins and dopamine, which can even become addictive.

Whatever your reason for signing up, the truth is, there is no turning back. How to get to the marathon in the best way? How to make the experience enjoyable? What mistakes to avoid? Calm down Forrest and Forrestinas, because we consulted two experts on the subject so that everything is clear to us

Although we are already a little overwhelmed with it, it is important to establish that hopefully a few weeks before the match, “training loads will be reduced, both in terms of speed and muscle exercises”, recommends Felipe Rojas, sports specialist and internist at the MEDS clinic.

César Kalazich, one of his colleagues, a specialist in sports medicine at the MEDS clinic, adds that the week and the days preceding the competition, it is necessary to “reduce the distance covered and do activations or short distances a little faster”.

What not to do, he says emphatically, is to try new things. In other words, “run in places where you haven’t run, tracks, hills or something like that, because you can hurt yourself or change what you have done.”

Regarding food, Kalazich specifies that the previous week it is necessary to “increase carbohydrates at the expense of proteins, eat larger plates of noodles, rice, potatoes, couscous, quinoa or bread”.

But be careful, a few days before, the portions should not be so big. “Carbohydrates give energy, the idea is to have the stored glucose stores full to be able to support running the distance”. Just as it’s not advisable to get creative with training on the days before, it’s also not a good idea to innovate a lot when it comes to diet.

On Saturday, which is the day before the race, Rojas advises that “the food should be loaded with carbohydrates. It is important to avoid foods high in fat, as this causes digestive upset during competition and affects performance.

It is also not recommended to practice a demanding physical activity until one or two days before. It is also essential on Saturdays to go to bed early and get as much sleep as possible for about 8 hours.

Regarding Sunday itself, “breakfast should contain fast-absorbing carbohydrates, such as bread with jam or honey. These must be sweet and not light, because the body needs energy that is quickly available in competition. Yogurt or fruit are also recommended, as long as they do not cause digestive symptoms in the person.

You may have bought a pair of running shoes or a t-shirt or pants specifically for the marathon, and today you expect to release your brand new package on Sunday.

Big mistake. Do not do that. For Kalazich, the main thing is in the balance, as far as possible not to run with shoes that are too worn, “hopefully they are no more than 10 months old, it depends on the use”, specifies- he says, but he puts more emphasis on the total excluding running in new shoes.

“It is essential not to wear new shoes that have not been used for at least two weeks, because new shoes can bring new pain, not only to the feet, but also to the knee, to the legs, even to the back. , things that can totally take you out of the race.”

In this same line goes the rest of the clothes. “Wear clothes that you have tried on before, that are of good quality and that you know how you feel. It is not recommended to wear anything new, not even socks, shorts or underwear, as they may cause discomfort that will distract you from the run. These are important details,” he advises.

Another increasingly recommended point is to have a medical examination before the race, especially if you have cardiovascular risk factors, such as a family history, smoking, poor diet, sedentary lifestyle, alcohol consumption, hypertension, diabetes, obesity).

But if not, it doesn’t hurt to have a checkup with basic cardiology tests and/or an evaluation with a sports doctor or cardiologist. At ACHS they have an agreement with the marathon and you can schedule a Check here .

Kalazich also says it’s important to be seen in case of “injury or discomfort”. Without wanting to frighten, he assures that “unfortunately, life-threatening situations sometimes arise even in well-prepared people who hide a pathology and who have not been evaluated”. This is what happened to a young triathlete (38 years old) in the last edition of Iron Man in Pucón.

Unlike previous versions of the Santiago Marathon, this time the starting point will be the Parque O’Higgins ellipse, with three groups split between 7:30 a.m., 7:40 a.m. and 8:00 a.m. To get there, the organization has partnered with the Metro and lines 1, 2 and 4 will be open that day from 6am.

Once there, sports specialist Felipe Rojas recommends warming up 10 to 15 minutes before the start of the race. “Not only the lower limbs, but also the abdominals and the back, which are the great supports of the body in a long competition. In case of cramps during the competition, it is advisable to stop and do some stretching. If the pain is severe, see a doctor.

César Kalazich says it is very important to run at a similar pace to what is usually done. Again, it’s important not to innovate too much, although of course in a marathon the idea is to try a little harder and reduce the times you would normally run for the same distance.

“If you’ve been training with music, it’s fine to listen to it while running, but it’s important that the volume isn’t turned up so you can feel what’s going on around you, like the indications of the competition, be attentive to other runners, vehicles, etc.,” he suggests.

“Hydration levels should be 150 to 250 ml every 20 minutes. Thus, in one hour, between 400 and 700 ml of liquid should be ingested. It should be noted that in long runs —from 21K and 42K— it is recommended to drink isotonic drinks,” adds Rojas.

Finally we come to the mental part, perhaps the most essential when it comes to a marathon. Also the one that worries the most, especially when making your debut in such a demanding career.

Kalazich calls to calm down. “If you have practiced enough, there should be confidence. You have to believe in your abilities, it’s important to manage anxiety related to running. Nerves are good, they help you concentrate, but you have to keep them at bay because if they don’t, they can play tricks on your gut or cause you to make mistakes”. it is advisable to cover the circuit first by bike or car, or if you can, to run in a relaxed way.

“There are also meditation techniques to focus on the goal, on the rhythm, on the breath. These are things that help a lot in planning the race. Staying focused on the pace, knowing you’re going to be out of breath or your legs are going to ache, but you can handle that fatigue with mental preparation. There it is convenient to go through the sensations felt during training and to know that one is able to endure. And above all, to say that the price of finishing the race is the corollary of a whole effort of months or years of training,” he concludes.