December is the month that every runner looks forward to on their calendar, why? Because the San Silvestres arrive! These popular marathons are 10 kilometer races that take place on the last day of the year, 31 of December.
Preparing for these races is not an easy task, which is why we have found some tips from El Mundo so that you can finish these races without problems:
Divide the training session into three parts
According to El Mundo in its article, the training session should consist of three parts: warm-up, main part, and cool-down.
That is to say, first we start our session by warming up our muscles, slowly moving the joints so that we do not suffer during the session. Once warmed up, we go to the main part. Go out for a run and gradually increase the duration until you reach 10 kilometers. When you finish the session, do not stop suddenly! Gradually decrease the speed so that your muscles do not suffer and return to calm.
On the other hand, we also share some of the points proposed by the coach of Running Company, Laura Bustos, to prepare a San Silvestre
The temperature expires
During the race it is possible that, despite being 31 of December, you will feel hot. But before, not. Bundle up! Wear a raincoat or sweatshirt that is easy to take off when you start to feel the heat of the race.
But don't leave the coat too far away, when you finish the race you will have to use it again if you don't want to catch a bad cold.
Regulates the intensity
It is preferable to maintain a steady pace, rather than constantly increasing and decreasing your speed irregularly. Your body will adapt better to the run if you maintain the same speed throughout the run.
Also, as the article says: “starting too fast can mean arriving winded at kilometer 8.”
Take care of your diet
Some tips regarding food before the San Silvestre are these:
- Do not consume too much fiber
- Do not stuff yourself the night before
- Control iron levels
- Do not innovate with energy bars
- Do not fast that day
With these dietary tips, our body will be in shape and prepared to stay active during the 10 kilometers of the race.
These are the tips that El Mundo offers us in its article. Without a doubt, if we follow these tips we will be able to finish any San Silvestre without dying in the attempt. Now we just need to put them into practice and bring out the runner we have inside. Let's run!
