The San Silvestre de Alcalá de Henares is much more than a race; it is an exciting and fun time, through the streets of our city, to put the finishing touch to the year 2024 and to look forward to new objectives, challenges, goals and personal challenges to meet in 2025.
But the adrenaline and excitement of December 31st can play tricks on us if we don't take care of our bodies before, during and after the event. Muscle injuries, tendinopathies or the dreaded plantar fasciitis can leave us with a bad memory of an unforgettable experience.
For this reason, at the Evolution Advanced Physiotherapy Clinic we have created this blog where you can find everything you need to know about injury prevention, post-exercise recovery and practical advice so that you cross the finish line in the best physical condition possible.
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Practical tips for running a San Silvestre or 10K.
- Choose the right outfit: December 31 is usually a day with low temperatures, so train at least some of the time in the same clothes you will wear that day. Light, breathable layers are key. Remember that running too warmly can cause you to sweat excessively and get cold quickly.
- Train the final sprint: Include sprints at the end of your workouts to replicate the same feeling of entering yet at the finish line. Sprinting is one of the moments when most muscle fiber tears tend to occur, especially when you do it when you are tired. Train when you are tired. Another key moment is braking or changing pace, so be progressive in the race and let yourself run a few meters further past the finish line, while you slow down.
- Take care of your diet and stay hydrated: In the days leading up to the race, the copious Christmas meals may have upset our body. Try to maintain a balance with less heavy foods that can help with easy digestion and drink plenty of water.
- Performs good strength, mobility and flexibility work: This pre-race work must be alternated with training days. On our website we have some downloadable documents that are easy to access and that you can always carry on your mobile phone wherever you go. Click here to access.
- Write a message on your hand or race number: Grab a marker and write on your hand something that motivates you, makes you laugh, a family member or friend you want to dedicate your effort to, a goal you have achieved or something that is coming. “2025, get ready.”
- Try a “visualization” plan: If it's your first time running a 10k race and you're experiencing pre-race stress, try to imagine the route you're going to take and the moment you'll cross the finish line before going to sleep. This will improve your confidence and your anxiety.
- If you wear headphones, choose appropriate music: Add motivational songs to your playlist, with a cadence similar to your stride so as not to break your rhythm. Like any athlete, on the day of the event, listen to music that lifts your spirits and try to train with the same playlist that you will use to run the race.
- Bring a layer of old clothes to keep warm: If it's cold, wear an old sweatshirt to keep warm at the start and throw it away before you start.
- Take time to warm up and run with your head: As a tip, we'll tell you not to stretch before running, but to activate your whole body at least 15-20 minutes before the race. Be progressive and adapt to the race times you've trained for, don't get carried away by the emotional moment and control your energy.
- Run with gratitude: Every kilometer can be an opportunity to reflect on something good that happened to you in 2024. Hold on to the good moments and be thankful that you are able to run this race; not everyone can do it.
What are the most common injuries in 10k races and how to avoid them?
The most common injuries we find in 10k runners are:
- Syndrome of the iliotibial band or runner's knee.
- Plantar fasciitis.
- Tendinopathies (Patellar, Yarrow).
- Tibial periostitis.
- Stress fractures.
- Muscle injuries (hamstrings, twins/soleus).
- Nerve entrapments (pyramidalis syndrome).
- Indirect trauma injuries (ankle sprains, fractures,).
The way to prevent these injuries is to carry out personalized and planned training where, progressively, mobility and strength are worked on, as well as running technique. Below, we leave you a very complete video on how to train it:
Rest and recovery between sessions is also very important.
On the other hand, footwear must be in good condition and it is recommended to replace it approximately every 4-6 months.
And finally, we must have a balanced nutrition and supplementation, in addition to taking care of sleep hygiene (try to sleep at least 8 hours, do not use LED screens at least 2 hours before going to sleep, eat some carbohydrates for dinner at least 3 hours before going to sleep).
Is it better to visit the physiotherapist before or after the San Silvestre race?
As good health advisors, let's sweep things under the rug: Go to the physio before and after the race! It is true that for many runners a 10k is not a very demanding distance, but surely many of you are out of training or have been preparing hard to achieve this goal for the first time. The reality is that in one case or another the body accumulates fatigue and, from experience as physiotherapists, we have seen many cases in which the appointment with the physio comes too late. As experts in sports physiotherapy, we recommend that you do a relaxation and preparation session to arrive in the best possible physical and mental condition on the date of the event and thus be able to run without pain and enjoy a day like this to the fullest. In our center also We have high technology such as diathermy or pressotherapy that can condition your tissues to achieve their optimal state of functionality.
Finally, it is important to add that after any effort, a good post-exercise recovery is essential, either through our hands and technology or with home remedies such as immersion in cold water, raising the legs or stretching.
How do you know if the pain you feel after running is normal or a warning sign to visit the physiotherapist?
After running a race like the San Silvestre or any other distance, it is normal to feel certain muscle pain due to the effort of the race. However, it is important to differentiate between this “soreness (DOMS)” pain and the clinical symptoms of an injury.
Normal post-run pain that you shouldn't worry about:
- Symmetrical leg pain: Generalized muscle pain, especially in the quadriceps, hamstrings, calves or glutes. It is the result of impact and micro-injuries to muscle fibers.
- Morning stiffness: Feeling stiff when getting up the next day, but it improves with movement.
- “Muscle exhaustion”: Fatigue that intensifies when bending over, going up and down stairs, walking, etc.
- Duration of approximately 72 hours: After a muscular effort, a general inflammation of the tissue occurs and the organism struggles to recover the damage caused after the test, but after a few days it ends up disappearing. Active rest such as walking, light jogging, mobility exercises, stretching and contrast baths are a good choice to speed up recovery.
Warning signs to visit the physiotherapist after a 10k race (San Silvestre):
- Localized and intense pain: If the intense pain is located in a joint or fingertip over a muscle or tendon area and does not improve with activation or rest, it is a warning of possible tissue damage.
- Increasing pain, bruising or swelling: If after 3-4 days the pain worsens, bruising, swelling, redness or heat appears in the area, it should be checked by a health professional. Not to be confused with “muscle soreness” which peaks after 48 hours and decreases from the third day onwards depending on the physical condition of the subject, the intensity of the exercise and post-effort care.
- Electrical pain that runs through an area: Muscle cramps can be common after vigorous activity; however, if the pain is radiating, electric, or “burning,” it may indicate nerve or fascial injury such as sciatica or nerve entrapment.
- Difficulty supporting/walking:If you feel instability when supporting yourself, intense pain during basic exercises or limping, you need to be evaluated.
- Pain that interferes with sleep:If the pain keeps you from sleeping, increases when you are resting, or causes a low-grade fever, it may be a sign of injury.
- Prick or pain during the race: If you have experienced any discomfort beyond normal during the test, do not take ibuprofen! Take painkillers and see a physiotherapist.
What strength exercises are good for middle and long distance running?
Strength training is essential for runners of all distances as it helps improve athletic performance and prevent injuries. Within this type of training, a runner must strengthen the lower body and the Core to a greater extent, but must not neglect upper body work.
Multi-joint exercises such as squats, deadlifts, lunges, bench press, pull-ups are a good choice for developing overall strength and coordination.
Strengthening the foot, ankle and hip mobility and single-leg balance are a good way to optimize support on the ground through the muscles involved (posterior tibialis, gluteus medius and other pelvic trochanters, etc.).
Lumbopelvic mobility-stability, core (transverse abdominis, internal/external obliques, multifidus/erector spinae, pelvic floor) and plyometric exercises are a good choice to help our skeleton better absorb the repeated impacts of running and be more efficient in transmitting forces, improving running performance.
Finally, good control of breathing through the diaphragm musculature It will allow us a better exchange of O2/CO2, thus reducing energy expenditure and reducing anxiety during the test.
Evolution Advanced Physiotherapy Clinic in Alcalá de Henares. Sport, running and experts in the treatment of injuries from popular races.
At our Evolution Advanced Physiotherapy Clinic we address pathologies specific to sports activities. We often treat amateur runners who are preparing for popular races such as the San Silvestre de Alcalá de Henares, 10k races, half marathons and other more demanding events such as marathons, triathlons, etc.
Our physiotherapy treatments combine manual techniques with cutting-edge invasive physiotherapy techniques and technology.
If you want to meet us, on December 31st we will be at the El Val sports city (start and finish) accompanying all the runners in the last race of 2024. There we will give you the opportunity to see us and chat about your pain, injuries and see how we can help you. In addition, we will have stretchers and all the necessary material so that you can be treated by our team. Finally, remember that in your runner's bag you have all the information you need to know about our clinic and a discount on your first physiotherapy session! For more information you can visit our website: www.evolutionfisioterapia.com or through our telephone number +34636110751.
Happy end of 2024 and let's go for 2025!
