Infallible tips for those who want to run their first street race –

A Street race It gains more and more fans every year. Many people say that the main reason behind this is that the sport is very democratic: after all, all you have to do is put on a pair of sneakers and run around the neighborhood, right? Well, what we do know is that, even though it is an easily accessible modality, it is still considered to have a high impact. That is, it can cause some injuries in careless people. Therefore, if you are thinking about participating in your first race soon, do not forget to pay attention to some details. Physical educator and former athlete Robson Caetano, ambassador of Viva a Longevidade, from Grupo Bradesco Seguros, gives valuable tips:

1 – It’s worth starting with the treadmill

As much as they say that the street is the best place to train for a test, those who are going to perform their first experience, want to lose weight or are recovering from an injury can reap more benefits with the machine. That’s because it absorbs a lot of impact that asphalt does not. “On the other hand, training on the street is ideal for those who don’t like closed environments or who seek to adjust their footfall”, explains Robson Caetano.

So, it’s worth betting on academy. But on the other hand, it’s good to alternate with some running around the block a few days a week. “Due to the races being on asphalt, sand or grass, it is important that the person gets used to each type of surface. Running in the street also helps to balance the pace and avoid oscillations during the race itself”, says the physical educator.

That’s because if you train only in belt You will feel a big difference in the first test. Robson explains that muscles and joints are more likely to be injured in these cases precisely because they are not used to so much impact. Which can be solved with a few weekly trips to the park, as we said before, and even more technological machines. “Today, some treadmills already have functions that simulate worksheet activities such as: sprints, ascents, descents and long runs. For this reason, there is no ideal method for running, it all depends on your objective and how each body adapts, ”he says.

2 – Go slow: start with 5 km

The main distances for street competitions are currently: 5, 10, 21 and 42 kilometers (the so famous marathon). And many people skip the shorter routes because they believe they are already well prepared. But doing this is not recommended by the trainer. “A first street race requires a lot of concentration and physical preparation. So no skipping steps!

According to Robson Caetano, the 5 kilometers are the best for beginners. And it’s okay not to be able to run all the time, see? “It’s no big deal to do some stretches on foot. These tests usually generate a special motivation and can help to maintain regularity. Over time, doing frequent workouts, you can increase the distances”. The same logic works for everyday life: you don’t need to run the whole workout, you can alternate running and walk and still evolve in the sport.

The ideal is that you wait at least a year to bet on longer stretches (10 and 15 km). Then another year for the half marathon (21 km). It’s worth remembering that for your body to get used to the new stimulus, it needs regularity. Robson advises, in this case, to run at least three times a week.

3 – On the day of the competition, don’t forget the water

Hydration is essential in any practice. In the race it couldn’t be different, but that doesn’t mean drinking liters before starting. Start with small sips right from the start, and on journeys lasting a maximum of 60 minutes, just water every 15 minutes is enough. “In races with longer times, you can opt for isotonics.”

If you overdo it, the stomach it will be full of water, and the chances of you getting sick are great. During the run, follow the guidelines above and use the remainder to refresh your body. And it’s worth that maxim: never expect to feel thirsty to ingest fluids.

4 – Avoid big feasts for breakfast

As the events are usually in the morning, you need a strong breakfast that leaves you satisfied, but never with a very full stomach. Invest in foods like bread, toast, juice and fruit, but don’t overdo it. “Half an hour earlier, consume carbohydrates that are sources of immediate energy, such as banana. On the day you also need to avoid coffee, because caffeine increases your heart rate and accelerates intestinal transit (which may increase the chances of pain or colic appear”, explains the physical educator.

In shorter races, there is no need to eat anything along the way. Which is very different from those who complete marathons – in these cases, it is necessary to invest in carbohydrates every 45 minutes to help muscle recovery.

Bonus – Types of Runners

After a while of practice, you’ll start to pay attention to the other runners, and notice that some patterns repeat themselves among them. Robson makes a joke and explains the types of athletes you can find out there:

Sprinters: “They use up all the gas at the start. He was my type, but over time I learned to better balance my journeys, to optimize time and get less tired. If the musculature is not prepared, however, muscle collapse is certain”.
Accommodated: “SIt’s the people who don’t leave their comfort zone and are content to always carry out the same routine. Those who have this profile and want results should remember that, in two weeks, our organism adapts to any situation – that is, it is necessary to vary it to improve performance”.
Focused: “This type of runner does exactly what he was trained for. You send the training, the person executes and produces efficient results in competitions”.
Malicious: “Yeah that runner who tries to get around training and competitions, thinking that there is an easy path to success – and there isn’t. These people like to roll up their workout. My advice to the mischievous is: don’t cheat, because you’re not cheating the coach, you’re cheating yourself.”
Speakers: “Talkers, who spend the entire training session or race talking, bring two serious problems to the sport. The first is to deconcentrate everyone; the second is that the wear is much greater, because breathing right makes a lot of difference and can help your performance. It’s good to talk at the right dose and make running practice something pleasurable”.