What should you keep in mind if you are going to run a half marathon?

And that is a recommendation that many are following, since, in general, the love for putting on sneakers and going for a run is growing. A report by the consulting firm McKinsey predicts growth in the sporting goods market of up to 10% between 2022 and 2025.

Furthermore, according to data from Strava, the leading social network for athletes, in 2022 the proportion of runners registered in its application who ran a marathon almost doubled compared to 2021. In some countries the increase was even more pronounced. For example, in the Netherlands the number of marathon runners almost quadrupled in just one year.

In our country, races have also increased, leaving the typical Bogotá Half Marathon and Medellín Half Marathon to others in smaller cities, which demonstrates the interest of people in this sport throughout the national territory. This year alone there will be at least 30 races of different distances between 5k, 10k, 21k (half marathon) and 42K (marathon) in the country in places such as Ibagué, Pereira, San Andrés, Popayán and Manizales, to name a few.

That’s why at EL TIEMPO we bring you ‘Time to Run’, a series of articles related to running with practical advice given by experts in case you are just starting out in the world of athletics or if you want to perfect your technique. Today we will talk about the recommendations for running a marathon or any other distance greater than 5 kilometers.

According to Gisella Martínez, specialist doctor at Colmédica Medical Centers, it is key before starting a race to have a general medical check-up, regardless of age, through which the doctor can evaluate your general state of health. This is because there may be pathologies or injuries that could affect the person during physical activity and that they may not be aware of.

“You should go to the doctor and check your cardiovascular health, there check your blood pressure, heart rate, oxygen saturation, lung capacity, nutritional status and important personal and family history such as heart disease. It is important in this general medical examination to perform a cardiac check-up to evaluate heart disease and know the state of vascular adaptation of the athlete, and if there is a family history such as heart attacks or cardiac syncope,” says Martínez.

Also, According to the expert, a prior assessment by a nutritionist is essential, because in training and during the race many proteins and electrolytes are lost, and in addition, the diet must be adapted in a personalized way, to avoid decompensation and dehydration.

“You should train approximately 16 weeks prior to the marathon for an hour and a half daily, always guided by a coach or sports specialist. Of this time, you should always dedicate 30 minutes to stretching well, and an hour to run. “Stretching protects the body from muscle tears, joint injuries, especially in the knees and ankles, and also prevents pain after exercise.”highlights the doctor.

Likewise, it is important to consider the city where the sporting activity will take place, since the demands on the body are not the same in Barranquilla as in Bogotá. “Our body demands more in a half marathon in Bogotá, due to the height at which the city is located. At higher altitudes above sea level, there is a lower concentration of oxygen, due to lower atmospheric pressure, and since there is less oxygen, the body has to produce more red blood cells to transport more oxygen, and this makes it more demanding. even more so on a physical level. When we are running in a city at sea level like Barranquilla, the concentration of oxygen is higher, which allows the body to exercise more easily,” adds Martínez.

Finally, it is very important to rest and sleep very well the day before the marathon, as well as hydrate well before, during and after the race, if possible with water or drinks containing electrolytes.