The advice to go running that you will not see published in the BOE

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The runners are back! Sheathed in their nets and their fluorescent shoes, yesterday the runners took the streets of towns and cities in search of open spaces where they could recover endorphins running through their veins.

We all know the basic rules contained in the BOE. You know, running between 6-10 in the morning or between 8-11 at night, only once a day and individually never in a group or as a couple. Except for some misfits , yesterday we saw that most are doing great.

However, there are other necessary tips related to good sports practices that do not appear in the BOE (the BOE has enough with its own and more these days). Dr. Raquel Blasco (@RaquelBlascoR), an internist with a long history in the world of sports medicine, has generously collaborated in the preparation of this article to explain what we should do before, during and after running .

And, as Dr. Blasco explains, although going for a run or riding a bike in themselves do not pose great risks for the spread of the coronavirus, how we do it can make a difference. The 'slipstream' exists and we have to learn to manage it.

Before exercising

1. Make a road map. The regulations indicate that we cannot leave our municipality, so let's take out the map and explore its possibilities beforehand! Maybe our favorite area is closed, but let's take it as an opportunity to discover new places. Previously studying the itinerary will help us set goals and optimize the time we are on the street.

2. Heat at home. Urban furniture (benches, lampposts, facades) should not be used to lean against it, so it is advisable to pre-warm it indoors.

3. Put on sunscreen. It is always necessary and with more reason in these days when the skin can be more sensitive after spending so many days 'in the cave'. Don't be lazy! Remember that there are textures and formulations of sunscreens designed specifically for sports practice. Cap and glasses, welcome.

4. The less junk, the better. In principle you should run less than 45 minutes and at a low or moderate intensity so it would not be necessary to carry rehydration drinks. If it is your habit, take it, but in general a good hydration before and after exercise will suffice.

5. Get mental before you set foot on the street. You don't want to suddenly regain your physical shape. The return to exercise must be gradual and adapted. Our body is not a machine with an on and off button and it takes a reasonable time to recover.

During exercise

1. Don't be in a hurry! Start the session with gentle exercises such as walking, jogging, or a brisk walk for 30 to 60 minutes continuously or in series of at least 10 minutes to avoid overloads. Even if you have done some kind of exercise at home, the pig trot is now a trend. In a couple of weeks you will be back to yourself.

2. Keep about 10 meters away. The already famous 2 meter safety distance is valid if we are standing still. Recent studies simulating the movement of the particles that we exhale while running indicate that when walking it would be convenient to keep a distance of 4 meters, 10 meters to run and more than 20 by bike. They are approximate distances since there are variables, such as the speed at which we go, that influence.

3. Overtake a gravel truck in front of you. This example from Dr. Blasco is great to illustrate what our behavior should be. If we are driving and we have a gravel truck in front, it does not occur to us to stick to the truck but we stay as far as possible avoiding splashes. To overtake, we will be parallel keeping the greatest possible distance (in the case of running, at least two meters). What do we do to get back into our lane? Be generous and think that now we are the ones that have become the gravel truck: we go about 10 meters away before putting the turn signal to return to our lane.

4. Mask yes, mask no? Neither Fernando Simón nor Salvador Illa have said that it is mandatory to practice sport with a mask. However, in the BOE it is indicated that during sports practice the prevention and hygiene measures must be complied with against the Covid-19 indicated by the health authorities. A good understanding, few words are enough and you have to appeal to individual responsibility . In case it was not clear: if you go out into an open space with the certainty that you are not going to cross anyone, you could do without the mask. But if you are going to run in the city in areas where there is the possibility of not keeping the safety distance, you must protect the rest of the pedestrians from your 'slipstream'.

5. What is the proper rhythm? The one in which there was no 'gasp' and that allowed you to have a conversation with someone running next to you. Right now you are going to run alone but you can do the test. I'm afraid after confinement no one will be surprised to see a runner talking to himself. For seasoned runners handling the Borg scale, an intensity of 6-7 would be ideal . If there are warning signs such as drowning, chest pain, dizziness, loss of consciousness, palpitations, muscle or joint pain, you should stop exercising and consult a doctor immediately

After exercising

1. Gradually return to calm. Don't stop the exercise abruptly. Although the session was smooth, do things well.

2. Stretch without leaning on street furniture. We have already commented that we should not be touching benches, lampposts and other elements due to the possibility of contagion through surfaces. It is not the main way of contagion but it is not impossible that it happens and we must protect ourselves and the rest.

3. Make it a habit. Since you have left the house to exercise, it would be good to keep it over time as one more healthy living habit.

4. Don't go crazy cleaning shoes. Under normal conditions, it is enough to leave them at the entrance of the house, in a closet or in a bag until the next race.

5. Dirty clothes, in the washing machine, as we did before. If we have not covered ourselves on the ground and have kept the safety distance, the clothes do not need special treatment. If necessary, you can strengthen the cleaning by washing at 60 degrees.

One last tip! Dr. Raquel Blasco, in line with the recommendations that many orthopedists, radiologists, pediatricians and other health specialists have offered these days, insists on the importance of responsible practice of any type of exercise so as not to end the emergencies full of injured athletes . Long live sport! Long live the runners ! And also live those who are not runners , especially children and adults, who deserve to walk on the sidewalks safely.

According to the criteria of The Trust Project

• Science and health
• Coronavirus
• Covid 19
• Infectious diseases
• Respiratory diseases
• Descaled
• Quarantine

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