With races in full swing and events like the Behobia-San Sebastián on the horizon, it is essential for runners to adequately prepare. From the Foot Unit of Policlínica Gipuzkoa and Podoactiva, practical recommendations are offered to improve performance and prevent injuries, covering key aspects such as shoe care, training, and recovery.
For optimal race preparation, Lucia Esco, a podiatrist from Podoactiva, explains that “it is important to stay well hydrated during the race, try gels and energy supplementation before the race to ensure good digestion, and above all, warm up properly before the race and stretch the muscles well afterwards.”
Among the most common injuries that runners face, the specialist highlights “plantar fasciitis, problems associated with the posterior leg muscles, shin splints, and iliotibial band syndrome.” To prevent these injuries, she recommends “prevention, having a gait analysis done to see if we need orthotics to prevent these injuries or combine it with muscle exercises.”
Regarding training structure, the podiatrist from Podoactiva emphasizes that “combining long runs with hill repeats and strength training will improve performance and help prevent leg injuries.”
Regarding footwear, the podiatrist explains that the choice will depend a lot on each runner, as well as their goals, running pace, and technique: “usually cushioned shoes with a medium-high drop and stability are recommended, especially for novice runners. More experienced runners may opt for a carbon plate shoe.”
The podiatrist also stresses the importance of shoe maintenance: “If the shoe is lightweight, it is recommended to replace it after 500 kilometers. However, this may vary depending on the model, usage, and type of gait. Some shoes can be used up to 800 or 1,000 kilometers. Pay attention to both internal and external wear in the heel area, make sure the midsole cushioning is not lost, and that the treads in the front forefoot area are not worn down.”
For post-race recovery, Lucia Esco recommends “doing constrast baths, always finishing with cold water, and doing specific stretches for the foot and leg, using a roller.”
Finally, the podiatrist recommends visiting a professional before the race to “prevent skin and muscle injuries.” However, if after a race there are subungual hematomas, ingrown nails, or similar injuries, it is important to go to a Padoactiva center to receive the proper treatment.
Referrer: MiMub in Spanish
