Professionals in sports medicine, nutrition, podiatry and physiotherapy will share their advice in a new Health Class this afternoon, available to watch at www.diariovasco.com.
The countdown for Behobia-San Sebastián is drawing to a close. The popular race is almost 20 days away, and for another year, this sporting event will be the theme of the Health Class, which will be held this afternoon at 7 PM by EL DIARIO VASCO and Policlínica Gipuzkoa. At the San Sebastian Aquarium.
Nearly 30,000 runners registered for the test will be able to get first-hand advice and medical advice before, during and after B/SS. A comprehensive perspective on how to meet the test by various experts from the Sports Medicine, Podiatry, Rehabilitation and Nutrition and Dietetics units of the Gipuzkoa Polyclinic and Quirónsalud Donostia Hospital. moderated by
Sonia RousselThe medical aid director of Quirónsalud in Gipuzkoa will have a subsequent colloquium to resolve the public’s doubts.
Head of the Sports Medicine Service of the Quirónsalud Donostia Hospital
“If we notice certain symptoms, we should stop yes or yes”
Dr. Jiménez reminds me of the importance of having a “medical exam that includes a stress test” before starting training, which should begin “about twelve weeks before the race,” although he is in the final stages of preparation. Those who do not do their homework are urged not to “stack work because time is scarce”, a practice that is not recommended because it is risky, just like “making an internet plan” or “impersonating others”.
For this final prep, she advises not to “try anything new” in terms of food and “especially clothing and anything else that might cause friction.” Regarding the clothing and the uncertain weather conditions on the day of the test, it is clear to him that “preparation should also include getting used to this or that type of clothing”.
Focusing on ‘D-Day’, Dr. Jiménez points to the need to start with a “not too long” warm-up, consisting of “about five minutes of easy jogging and about eight minutes of dynamic stretching to wake up the muscles.” Already in the race, it offers some medical signs to watch out for. In terms of heart or breathing, he warns, “if we feel acute pain, dizziness, chest tightness and shortness of breath, yes or yes, we should stop,” he warns, noting this in muscular terms. “If we notice a puncture, there will be a warning of a micro-tear that could result in a more serious injury” if we don’t stop.
When? At 7:00 this afternoon.
00:00, at the aquarium.
How can I follow him? In person, you can register with free admission until you reach full capacity, and in contact by e-mail at 943 00 27 59.
email@example.com specifies first name, last name, and phone information; or via www.policlinicagipuzkoa.com/aulas-de-salud/preparando-la-behobia. The event can also be followed online via Diariovasco.com and Policlínica Gipuzkoa’s YouTube channel.
«It is recommended to have some carbohydrates»
With healthy eating as the indisputable “foundation” for an athlete, Roussel offers sports nutrition guidelines for dealing with B/SS. Estad warns that while relying on a diet “rich in vegetables, complex carbohydrates and proteins of high biological value,” it is necessary to “avoid alcoholic beverages, processed products, saturated fats, and lavish meals.” It is recommended to “make some carbs” in the days before the test, and do it “gradually to replenish glycogen reserves.” As for what, when, and how much, “it would be ideal to consider each case, as each has its own requirements.”
Head of Sports Medicine Service at Policlínica Gipuzkoa
“It would be ideal to take a day off after the race”
Moments after the test are equally important for proper recovery, and Dr. Pérez de Ayala’s guidelines are framed here. In the first moments after crossing the finish line, “it’s important not to stop abruptly”, instead “continue with a light jog for about 300 meters”, as well as “do dynamic stretches that need to be repeated after a few minutes”. eg hours before going to sleep». Likewise, he states that the “best recovery exercises” are muscle releases in the legs, especially the “quadriceps, hamstrings and calves that suffer the most, and the Achilles tendon,” as well as “contrast baths.” cold and warm water.
He recommends resting the next day because “rest is the best way to cool down” and “take a day off from work if you can. It would be ideal”. This need not mean sedentary activity, because “it is interesting to run a little or do some other sport like swimming or cycling. Of course, not completely stopping”, but practicing what is called “active rest”, which allows “to gradually eliminate the lactic acid we produce during the race”.
“Maintaining a good tread can prevent injuries”
Good shoes and foot hygiene are key in the development of a runner. Emphasizing the importance of conducting a comprehensive study of footprinting, Gárate assesses—there are three types in the world of ‘running’: pronator, supinator, and neutral—“allowing the prevention of pain and injury to the foot and hip, knee, or ankle with the use of proper insoles. Other areas such as ». It will reveal the importance of wearing shoes with a non-abraded sole and good cushioning, support and breathability. In this last question, socks are also relevant elements, because “if there is hyperhidrosis – excessive sweat – we should avoid cotton socks, they absorb”.
Head of the Rehabilitation Service of the Quirónsalud Donostia Hospital
“Let’s go to the physio for the final installation”
While this physical therapist recommends “listening to the body” and “not trying to do in the last weeks what we haven’t done in the last three months,” she also urges us to “go to physiotherapy for the final setup.” ; and in the race, go from less to more».
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