Running is gaining more popularity every day due to its multiple health benefits, as it improves cardiovascular health, strengthens bones and muscles, helps burn calories and accelerates metabolismamong others.
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Like any sport, running requires certain care and training. For this reason, the traumatologist at the Vithas Valencia Consuelo Hospital, Marta Molina, in an interview with the media ‘ABC’, has insisted on the need to take care of every detail in the preparation of each race.
The specialist highlighted the key factors when participating in this competition, such as the use of appropriate footwear and the importance of knowing when the time is right. right time to renew it, especially on long distance routes.
He emphasizes to his patients how important and fundamental proper planning is, which covers both the physical and mental levels.
Athletes must wear appropriate footwear to avoid injuries. Photo:iStock
“The enthusiasm for running is fantastic, but sometimes we get makes us forget that the body needs time to adapt”, he noted.
Traumatologist Molina also explained that one of the pathologies that runners most often suffer from is Achilles tendinopathies and overload in the calves, but these ailments could be avoided with a good choice of footwear and a well-adjusted workload.
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“The most frequent injuries that we see in consultation during these weeks are Achilles tendinopathies, overloads in calves, plantar fasciitis or discomfort in knee and hip resulting from excessive training or inadequate footwear”he explained.
When should you change your running shoes, according to the traumatologist?
During this interview, the traumatologist explained that, before running a marathon, athletes should undergo a prior footprint study. Furthermore, it is not advisable to wear new shoes on the day of the competition, due to the possible consequences that this may bring.
“Each runner has different biomechanics. Detecting imbalances or poor support technique can prevent future injuries,” he said.
Along the same lines, he recalled: “The need to control the wear of the footwear and replace it once it has exceeded 700 kilometers of use”.
The footwear must be replaced once it has exceeded 700 kilometers of use. Photo:iStock
Another factor that also plays a fundamental role is the mind; Therefore, it is important that the athlete does not lose concentration and focuses on listening to his body. In that sense, he recommends not getting obsessed with time, but rather enjoying the journey.
“In the final kilometers, when fatigue sets in, the risk of losing technique and overloading tendons or joints increases. Maintaining concentration and listening to the body is essential”Molina said.
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On the other hand, the specialist advises having prior planning and without improvisations, since a balanced routine must include running, strengthening and rest.
“Training should be progressive. Suddenly increasing the distance or intensity in November can take its toll on the day of the test. It is also important to include strength exercises for the glutes and core, which help stabilize the footprint and reduce the impact on the joints“, argument.
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