How to safely prepare for your first road race

Participating in a road race , even as a beginner, requires planning, discipline, and respect for your body's limits. According to Paulo Zogaib, a specialist at the Center for Exercise and Sports Medicine at Hospital Sírio-Libanês, the ideal preparation time varies depending on your health , physical fitness, and the type of race. "Running five kilometers is one thing, 10 is another, and a marathon is completely different," he states.

In general, according to the expert, changes in physical fitness can be seen after six weeks of training. However, adequate marathon preparation can take eight to nine months. "The difference between simply completing the race and performing well also influences the length of preparation," he explains.

Training should be based on two pillars: muscle strengthening and endurance development. Both are essential not only for improving performance but also for preventing injuries. Strength training , in fact, is an important tool in this process. "Going too fast can exceed your limits, cause injuries, and delay progress," warns the expert.

Food and hydration

Nutrition and hydration should also be adapted to the type of race and the runner's characteristics. Before the race, nutrition should prioritize complex carbohydrates, such as pasta, rice, tubers, and cereals, with light portions of easily digestible protein. The goal is to maintain glycogen stores, the main source of energy during exercise.

According to Paulo, in longer races, such as marathons, supplementation may be necessary throughout the course, usually with maltodextrin.

Hydration depends on each individual's metabolic efficiency and water loss. "Beginners tend to exhaust themselves more," explains the doctor. Therefore, each strategy must be personalized, especially on hot or humid days.

Equipment

The choice of equipment also influences performance and safety. Shoes appropriate for your foot type and already adapted to your foot are essential. Technological clothing helps with thermal regulation, especially in lower temperatures. "In southern Brazil, with temperatures below 8°C, the use of gloves, hats, and thicker socks may be necessary," he advises.

Psychological in tune with the physical

According to Paulo, psychological preparation shouldn't be neglected. "For beginners, the ideal is to avoid unrealistic expectations and focus on the pleasure of the activity. The release of endorphins, which promote well-being and anxiolytic effects, should be valued. As experience increases, it's possible to set more ambitious goals, always with a positive attitude," he explains.

The importance of care before, during and after

After a race, proper recovery is essential. According to the expert, it starts with a balanced meal , preferably within an hour after exercise, with a ratio of three to four parts carbohydrate to one part protein . "You can opt for supplements or traditional meals. Other methods, such as cold showers, massages, and compression boots, help relieve inflammation and muscle soreness, especially in longer races," he suggests.