Enjoy the SP International Half Marathon and find out what it takes to complete the 42km
This Sunday (24th) the 24th edition of the Sao Paulo International Half Marathon will take place. Starting from Praça Charles Miller, in front of the Pacaembu Stadium, the race offers routes of 21km, 16km and 5km.
It’s another event that requires planning both on and off the track, in short, every precaution is valid. And in this sense the personal trainer João Paulo Pachela, from Quark Sports, and the clinical and sports nutritionist Dereck Oak will lead the preparation for the Sao Paulo International Half Marathon. Watch:
Tips for a good performance in the Sao Paulo International Half Marathon
21km and 16km
“The main advice for those who are about to do 16 or 21 km is to wait for a difficult race. In terms of race strategy, what I would say is to really accelerate a little more. Try to put a cruise mode to increase the pace in relation to the flat and straight periods and pay attention to the elbows. During the climb, do not accelerate, do not try to tackle and, on the contrary, reduce the pace there and do not use the descents as if they were an acceleration phase, but as a recovery phase”, said John Paul.
5km
It is the course that denotes a straight line, that is, it allows a competitor to maintain a speed, which does not mean that a marathon runner will complete it easily. “There is a climb on the way back from Avenida Pacaembu, which is a false flat and at the top you go back and forth over the bridge following the same route as the longer distances. It’s always a challenge, as you go up and down,” Pachela explained.
What to eat before and after the Sao Paulo International Half Marathon?
“The meal before this marathon should be rich in complex carbohydrates, which provide gradually released energy during exercise. Choose foods such as wholemeal pasta, brown rice, fruit and whole grains. These foods help maintain muscle glycogen levels, which is the main source of energy for your muscles while running. Also include a source of lean protein, such as chicken breast, to ensure you maintain muscle mass,” Dereck suggested.
After the race it is worth consuming a meal that combines carbohydrates and proteins in adequate proportions to replace muscle glycogen and repair muscle tissue. “Options like a chicken sandwich with whole-grain bread or a brown rice dish with vegetables and fish are good choices,” the nutritionist said.
Remember that in addition to food, you should not forget about the rest period and muscle recovery after this event. Avoid foods high in fat and fiber, as they can cause gastrointestinal distress during the race, and also, do not try new foods, drinks or supplements to avoid stomach upset.
The athlete’s expectations
“I have high expectations for this race, but above all it is to see hundreds of people give their all, regardless of time or distance. In the dispersion, hearing the stories is priceless. Well, I will be doing my ninth edition of this race, I appreciate it very much, I am always surprised by the transformation and evolution of the streets of São Paulo, as well as by the growth of supporters of these sports and this race”, concluded professional runner and human resources Jakson Majon in contact with Sport Life.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
