Consells i recomanacions per córrer la Nocturna

Queden només dos dies per a la Nocturna i volem compartir amb vosaltres unes recomanacions per fer esport correctament i donar-vos a conèixer alguns dels nostres serveis a la vostra disposició el dia de la cursa:

Abans de la carrera

És recomanable per córrer una samarreta tècnica que transfereix la calor a l’exterior i expulsa la humitat. La teva roba i tu no acabareu xops i podràs concentrar-te en el que importa de debò: córrer. Et convidem a utilitzar la samarreta tècnica que recolliràs en la fira del corredor.

Evita menjar copiosament el dia de la carrera, i si pots, intenta fer un berenar lleuger com a mínim 2 hores abans de la sortida.

Hidrata’t adequadament abans de la sortida, especialment si fa calor i humitat, la qual cosa podria implicar la pèrdua dels líquids essencials per a l’organisme.

No oblidis el xip, la samarreta i el dorsal. Sense ells no podràs córrer ni obtenir els teus resultats en finalitzar la carrera.

Escalfa 30 o 40 minuts abans de la sortida.

És recomanable arribar amb temps al punt de sortida, per evitar nervis d’última hora i embussos. Pensa que la zona de Plaça d’Europa és una zona comercial molt concorreguda els dissabtes a la tarda i nit.

Durant la carrera

Si participes en la carrera de 5km, pensa que hi haurà un punt del circuit, degudament senyalitzat, en el qual hauràs de desviar-te cap a la meta, separant-te dels corredors que realitzen el circuit de 10km.

Si participes en la carrera de 10Km, hi haurà un punt del circuit, degudament senyalitzat, en el qual hauràs de separar-te dels corredors que realitzen el circuit de 5km, els quals fan un circuit més curt que el teu. Més endavant el circuit torna a unir-se, amb la qual cosa respecta els diferents ritmes de carrera de la resta de corredors. Recorda que és una carrera popular i festiva.

És convenient que beguis en els punts de avituallamiento situats en els quilòmetres 5 i 10.

Quan entris a meta, a la Plaça Europa, dirigeix-te al punt de avituallamient de l’arribada (per favor no et paris a la mateixa meta, ja que darrere teu vénen més corredors).

Dosifica el ritme a la primera meitat de la carrera. D’aquesta manera l’acabaràs amb comoditat i arribaràs amb forces a l’esprint final.

Recorda que el recorregut més favorable i la superfície més adequada és la carretera: intenta no pujar a la vorera, ja que podries quedar desqualificat.

Si tens rampes, para’t, estira amb suavitat i comença a caminar.

Si en algun moment et trobes malament, dirigeix-te a un dels punts de control que trobaràs al llarg del recorregut de la cursa.

Un vegada creuis la meta, no et paris, segueix avançant pera que els altres corredors també puguin creuar-la.

Després de la carrera

Realitza estiraments en finalitzar la carrera.

En arribar a la meta, fes uns suaus exercicis de recuperació i restitueix els líquids que hagis perdut durant l’esforç.

És recomanable que, una vegada finalitzada la carrera, t’abriguis amb una dessuadora o jaqueta per no agafar fred. Recorda que aquesta és una carrera nocturna i el sol no t’escalfarà.

També et recordem que tindràs a la teva disposició, el mateix dia de la carrera, diversos serveis que podrien interessar-te:

Fes-te un CardioCheck!

Coneixes el teu cor? La 8ª Cursa Nocturna Ciutat de L’Hospitalet vetlla per la cardioprevenció per mitjà de DKV Cardiocheck. Per això, hi haurà un nou servei optatiu per al corredor, que tindrà lloc el dissabte 22 d’abril, d’11 a 20 hores, en la Fira del Corredor, al Centre Comercial Gran Via 2 d’Hospitalet. Per un preu simbòlic de 6,95 euros, podràs realitzar-te un electrocardiograma en repòs, una prova fonamental per a la cura cardiològic, amb els millors mitjans tècnics i amb l’informe i la signatura d’un metge especialista en Cardiologia Esportiva.

Reserva prèvia en: cardiocheck@sportscardium.com.

Més informació en https://sportscardium.com/.

Ioga energètic

El ioga no era per relaxar-se? Tot depèn del quin i el com. Ja són molts els esportistes d’elit que realitzen tècniques de ioga abans de la competició per omplir-se d’energia i posar a punt el seu cos i ment. L’octava Cursa Nocturna ofereix als seus corredors aquesta experiència de ioga pre-carrera energètica a càrrec de Toni Díaz, llicenciat en Ciències de l’Activitat Física i l’Esport i estudiant de ioga del KYM (Chennai, Índia). La sessió, promoguda per YAM Ioga A Mesura, és gratuïta i tindrà lloc de 20 a 20.30h, en l’avinguda Joan Carles I, davant de l’edifici de PORCELANOSA. No és necessari portar gens. Veuen vestit amb la roba de la carrera.

T’esperem!

6 Replies to “Consells i recomanacions per córrer la Nocturna”

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