It is important that before starting a sport activity you get a medical examination to be certain about your physical condition and your resiliance. Only a professional can tell you the rhythm that you must maintain and whether or not you suffer from any deficiency that could interfere with athletic sports. This examination should be repeated regularly, according to your doctor's advice.
How to prepare for the day of the race in the best possible physical condition:
It is recommended that training begin a few months before the race and that you prepare a routine that is similar to the course of the race so that you are familiarized with the terrain you will run. In order to be effective, exercise should be done regularly, and it can be progressively intensified according to your ability and endurance. Train at least 3 to 4 days a week. Do distances of between 10 and 18 kilometers to get your body prepared and so that the muscles of your legs get used to the long and steep slopes that you must face.
- Clothing and footwear
You must have appropriate trail running shoes, which provide protection, comfort and the necessary grip to prevent slips on the slopes. You have to make sure that they adapt well to your feet and try them on beforehand. Never put on new trail running shoes on the day of the competition, if you do not want chafing and blistering. As for clothes, they should allow for enough perspiration and let you move with total freedom: the best ones are made of natural fabrics. If you are a woman, you must have a quality sports bra that provides good support and does not press on your shoulders or back.
Sufficient hydration is essential to good performance. Dehydration and thirst are the worst enemies of a competition, so it is essential that you know how much fluid you lose during exercise and replenish it by at least 90%.
Do not exercise on an empty stomach, but do not eat too much in the two or three hours before training. The best foods are carbohydrates, because they carry out hydration by allowing for the ingesting of liquids throughout the workout.
- Training Rhythm
One week before the competition you must reduce the intensity of the training and alternate it with days of rest so that you will feel refreshed on the day of the race.
- During the race
During the race it is very important to pace yourself according to the trail and not obsess over time. You must be alert to any sign that indicates that you are trying harder than you should or you are not prepared to finish the race. If you feel dizzy, excessively fatigued, or feel a strong pain, it is better that you withdraw before suffering a serious mishap. It's all about enjoying the race.
- At the end of the competition
With the goal accomplished, and after the effort expended you must remain active and perform controlled stretching so that the muscles are not injured, avoid contractions, and promote recovery.