Runners should prepare before, during and after the races.

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For good results by participating in a race, athletes must follow a set of guidelines before, during and after the tour. Ethy Dr. Oziel, a surgeon and sports medicine specialist, said the balance between rest, nutrition and physical training is necessary.

The sports medicine specialist offered recommendations for those preparing to take part in road races:

Before the race

 - Eating a balanced meal: The night before the race, the participant must dine like routine, including vegetables, proteins and slowly absorbed carbohydrates like pasta, bread, potatoes and others (this latter group of foods is advisable to consume a little more than usual to have enough energy at the time of competition).

- Hydrate properly: Ideally take between 1.5 and 2 liters of water daily. The race day this amount should increase to offset the amount of fluids you lose the body to sweat.

- Rest enough: Generally, road races are held in the early hours of the morning, so it is important that the broker gets enough sleep the night before and allows your secrete body anabolic hormones (such as growth hormone) responsible for the regeneration of muscles and other basic components of organs.

-Calentamiento: Perform a warming of 10 minutes, just before starting the race serves to increase the heart rate, oxygenate the muscles and thus more efficient contraction and operation. The recommendation is to make a slow, conservative jog or a brisk walk, depending on the level of the athlete.

to run

- Appropriate clothing: The broker should choose light clothing, preferably something you've used before and is comfortable. As for footwear, ideally it is indicated by a sports doctor, taking into account the shape of the foot, mechanical and tread corridor.

- Use sunscreen: Because most road races taking place in the country are made in the morning, it is important to care for the skin from sunlight to prevent burns.

- Replenish rapidly absorbed carbohydrates: This can be achieved through processed to maintain sugar levels, for example guava snacks or gels products. You should eat a gel or a sweet every 45 to 60 minutes of jogging, if the trip takes less than an hour is not necessary.

After the race

- Stretching: The broker should spend time with every muscle to stretch, help you relax and prevent injuries. These stretches should include both muscles and upper limbs and lower spine, become steadily, avoiding rebound, about 30 seconds per muscle.

- Compensate the lost: You must perform the first 20 minutes after the race to have better results. It involves replacing both carbohydrates and proteins that are consumed during exercise. The amounts and types of foods dependent on nutrition regimen each and must be individualized. In any case, this should not replace any main meal.

In order to guide the runners in terms of injury prevention and physical preparation they need to optimize their performance, sports medicine specialist (@ethyoziel) give a talk on Sunday September 4 in Plaza alfredo sadel of Las Mercedes.