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E52: Cómo prevenir las lesiones en los corredores · Running Desde Cero

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Ron from scratch an amateur podcast where we' ll all learn to run together.
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Let' s run hi Hi, Roners. Welcome to the fifty-
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two chapter of Ranning from Zero Roners. You know our Friday appointment to talk
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about what we' re most passionate about, what rolling is. And speaking
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of that, I have some news that passed through the course of the last
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chapter and it is that, well, a very important news is that Colombian
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Iván González is going to try again to classify the Olympic Games this Sunday in
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Vienna, Old, nine in the morning. He said nine in the morning.
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I think it' s pretty solid. We' re gonna put a
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lot of force on all the people you can use. They know that a
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participation in the Olympic Games is quite important for our country, so we'
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re all going to give it a lot of strength. Another news story,
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Natura' s Green Race this Sunday. This Sunday, as soon as the
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podcast comes out, download it and listen to it there as they run.
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While they' re running. It' s going to be a very nice
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race, because it' s for our moors, for our water. It
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' s a race that plants three trees for every person who writes. So
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we' re gonna be over there in case we meet a negator. Third
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news. Angel Juela passed the Boston Marathon last week. Georg was the best
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Latina at the event, the tremendous race that was made and also congratulate all
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the people who ran the Boston Marathon and well, very chevere. And the
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last one is that this friend, he runs the London marathon, too.
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So all the people who listen to us are doing very well. You already
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know in the chapters what you have to do, what you have to do
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with the advice of non- guests and how well you do in that race.
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Even today we have another guest who takes into account the message that others
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want to give us and is like learning to do things, doing them right.
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So, if you are suddenly in London, you can also download today
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' s chapter, because it is very, very interesting in our guest.
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It' s not much more than a race. It is a unique sporting
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experience in its genre, it is universal, inclusive and iconic. It'
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s a city party, a country event, it' s a sum of
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illusions, it' s everyone' s and it' s yours and mine.
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The half marathon of Bogotá is custom- made, July twenty- eight
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of two thousand twenty- four. Sponsor for coming the nation of athletics Chupo
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Metro and Lives sign up already entering Half Marathon Bogotá. Yeah, well,
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Dani already made the preamble to the invitation for today' s guest. So
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today' s guest is Dr. Jesus Miranda. How welcome you are,
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all right. Thank you very much, thank you very much for inviting me,
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thank you very much to the people who are listening to us. And
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how good to participate today and be able to share some of my professional experience
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and also sports. Of course we invite you because of course you' re
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a doctor for the sports portologist. So you understand us? You understand how
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stubborn we have in some moments, and because you' re going to clarify
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many things and you' re going to give us a lot of information that
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I know that both those who listen to us see us and we ourselves will
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serve. Yes, yes, Daniel Camilo e, thank you very much.
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It is indeed very valuable to be here and to share, as I say
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to you, a little of those emotions that cross and that, sometimes,
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even if we have a knowledge, the emotions of career, the social pressure
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mixes there and we must do one of reaching a point of equilibrium to avoid
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injury, as you mention. Well, let' s base the first part
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of this talk on you telling us, who you are, how old you
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are, where you come from, what you do and how it was little
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by little that foray of yours into the perfect sport. Okay. My name
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is Jesús Miranda. I' m forty- one years old living in Medellin.
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By profession, I am a specialist in sports medicine and I also had
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a specialization in physiology and marathon training. I have also specialized in training three
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athletes with the World Triathlon, among many other things. However, more important
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than all this, is that I have been a sportsman for more than thirty
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years. Like many Colombians, before I was ten years old I started in
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football and playing football in small schools, in volleyball, including playing Chess,
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but at the age of thirteen I devoted myself to athletics. I was an
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antioquia team, I was a national champion in high jump, I was a
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national champion in jump with Garrocha and I specialized in multiple trials. Between the
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ages of three and seventeen I devoted myself to athletics practically totally. He trained
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like any high- performance sportsman in the country, three four hours a day,
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six days a week. At the age of seventeen, the University of
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Medicine began and there I made the decision to stop training and, like many,
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even of those who listen to us here, during college, I spent
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a sedentary life between seventeen and about twenty- eight years. Imagine 28 years.
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I worked out just to be fine, just as for the maintenance of
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the I started specialization in sports medicine when I was twenty- six. Between
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the ages of twenty- six and twenty- eight, I am a sports
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doctor at the University of Antioquia and while I was a sports doctor, I
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did not practice, I could not train, I did not have the time.
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However, when I finished my specialization, I was reunited with the sport.
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I ran again and inside that already visualization of what I wanted to do.
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I ran into the triathlon. That was about thirteen years ago, and
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from that moment on, I was passionate about the triathlon. I started between
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two thousand thirteen and two thousand eighteen. I practiced triathron in all distances,
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from Print distances to Full Iron Man. I' ve run several marathons.
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However, as I have focused a lot on the Triathlon. Let' s
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say running is part of my weekly training, but I have participated mainly in
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Triathlon currently between two thousand eighteen and two thousand and this year I went down
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a bit to the competition. However, already this year I have already resumed
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as again, the level of competitive training then. But beyond all this,
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and one very interesting thing is that I' ve injured myself as many times
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as they want or also dies. But look what' s funny is a
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thousand injuries. I told them I went. I was inactive sedentary about until
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I was twenty- eight when I resumed athletics. I took it up with
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the teenager' s mind, who was in the torrent and seven years,
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seventeen years. Between the ages of twenty- eight and thirty, I had
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more than five injuries. I had a partial rupture of the achille tendon,
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I had a meniscus injury, I had a shoulder injury. I mean,
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I' ve been through it all. But you' re gonna talk about
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why that happened to me. And also already because between the two thousand thirteen
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and two thousand fourteen, and a thousand injuries, fortunately already disappeared and I
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can train not only with emotion, but with knowledge. Sure, well,
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I have several questions, because here we start to ask about that process.
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You were at school and you started, I mean, you said you started
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playing football, but how do you realize you' re good for high jump,
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well, all of a sudden for height and pitching. It was that
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you told me, no yes, yes, yes, yes, for that
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because you say well, you are a runner, you run fast, come
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run 100 no and come run 1, 500 or five zero. But how
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did you realize he' s a long jumper? Specifically, I was fortunate
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enough to meet a coach on a stake in the city where I was born.
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I grew up to the south, south of Medellin, which is called
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Hernana Tortuga. Hernán is one of the history coaches here in Colombia, and
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he has an eye on those, of those eyes of coaches who know what
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the profile is to me. I was once invited to a training there,
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to the golden track, well known by all the runners in Antioquia, to
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the golden track, and there he saw me. But I wasn' t
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the best runner. I wasn' t a resistance runner, but immediately,
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as Daniel says, my texture, I' m afraid a meter and a
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half. I' m pretty tall. I currently weigh seventy- two,
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seventy- three kilos. However, at that time, at the age of
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thirteen, I was already about one eighty and weighed fifty- six, fifty
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- seven kilos, that is, I had a very specific profile to be
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a jumper. Ok how they seemed to you The trainings to be jumper were
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very challenging at first, because, despite the height and so on, they
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needed a very technical work, a very important domain of the body. At
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first, when I was training, we were training on a dirt track,
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literally, there were two wands on the sides and we were putting on a
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rubber and there we were done. I imagine as power, a lot of
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power jobs, a lot of power jobs, jumps in drawers, a lot
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of fence work. It was a very technical job, but it was a
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very nice job. He even called me, because now he' s remembering
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a little bit about the issue of injuries. In my time of intense training
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between the three and seventeen, the injuries were very small. I mean,
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it really was a time that, although there was a high training, the
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injuries were few, but it was very chevere. It was very cool experience.
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I was like Catherin Barge' s training. In his early days I
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left the dorado en vigado to train already with the Athletics League of Antioch.
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That was between the ages of fourteen and sixteen. That' s where I
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met Kaherina Ibargüe when the Cubans arrived in Colombia. That was like the environment
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that surrounded me in my first bond with sport. And that' s where
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you represented the school or the school how they supported you. Like, because
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it' s clear there not to leave education on the side a high-
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performance leta. The most, because it' s four or five hours a
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day in practice. Yeah, well, it' s important to know that
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I' m talking about a little over twenty- five years ago. The
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support was not much and was a very variable support. Let' s say
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at school they weren' t there, they gave us spaces and time on
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the beam. I remember being supported with the tickets to go, to go
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to train the league, to the athletics league. They gave me the subway
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tickets. The subway was already out then, that was an advantage. However,
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there was no economic or nutritional support for the athletes that we were local,
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that is, that we lived in Medellín invigado, while the athletes who
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came from outside lived in the village. Even though we were of the same
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competitive level, that is, we were all anti- Ochi selection. They
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say to us they don' t give us say that was like the kind
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of support they could give us at that time and since there was no support.
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Obviously, when I finished school at the age of sixteen, my decision
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was to study college regardless of the level of sports I had. Well,
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when you left school, you did have other careers. Or medicine was always
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your priority. Camilo, look. I think the way, my way of
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studying sports medicine was always as determined. I, when I finished school,
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introduced myself to an ice texs call at that time to go to study sports
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medicine in Cuba and I was excited, motivated and I said wow. This
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is like my thing, and it turned out that because of national policies or
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the ice Tex I don' t know. The call only allowed people living
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in municipalities far from the big cities to aspire to the call. Then I
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didn' t pass, but I showed up for medicine at the University of
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Antioquia. I studied medicine and there I had a wider picture. However,
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when I went to finish the career, again appeared to me the medical lights
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of the sport and I said I will not now yes to know the specialization
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and definitely this was always my career, my profession and not only is my
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profession, but it is aligned with what I vibro, which is the physical
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movement. But when there was the possibility of going to Cuba, that was
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an undergraduate as such already sport medicine, that is, it was not medicine
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and then you specialized in Cuba sports medicine. He was an undergraduate as such.
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I don' t remember exactly how many semesters, what the duration was,
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but it was an undergraduate specifically aimed at being a sports doctor. Super
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well, that is you finished medicine and then where you specialized in medicine sports.
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At the same university I am a doctor, I am a doctor of
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the University of Antioquia, graduated in two thousand seven and a doctor specialized in
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medicine the sport of the University of Antioquia in two thousand eleven. Okay you
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say that in that span of time, when you' re studying, because
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you didn' t do high- performance competitions or training. Yeah, but
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if you did some maintenance exercises, which ones, what did you do?
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You ran, ran, but ran little, i e, really already in
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college, both undergraduate and graduate. I tried to work out a gym.
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But definitely, there is something that is very striking and I came to understand
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it just say when I returned to the sport again, and that is that
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people who have experienced competitive sports processes of training in our childhood in our adolescence,
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we can hardly adapt to a training, for example, of gym where
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we pursue some more health purposes, perhaps a little more aesthetic. I don
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' t mean that' s wrong, that' s okay, but in
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my case, for example, I didn' t enjoy it. I mean,
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I felt really empty doing exercise in a gym, I felt empty doing
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exercise as maintenance and even psychologically I felt that I didn' t enjoy it.
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I didn' t enjoy it. That' s when I finished my
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specialization. It' s very funny because when I started in the triatro,
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the triatro wasn' t so fashionable in the country. It was a rather
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competitive sport. I started to train and that really motivated me like I felt
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again the excitement of the competition, the emotion of the physical demand and at
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that time, in football raising of elbow or rather remote, that is,
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you knew the consequences of that and you didn' t do it or as
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soon. Yes, well, naturally, I' ve always been very far
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away from vices, obviously, because as a university student, as a young
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man, we' re getting closer to drinking liquor. However, it was
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a more academic environment, more of a university, but in one way or
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another, discipline. I value immensely the possibility that I had to live a
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sports workout in my teens. I even promote sports in adolescence very much,
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not with the aim of being the high- performance athlete, but because sport
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in adolescence helps us to forge values that are eternal, discipline is enduring,
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we set goals, we set goals, we organize our day, we take
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care of our body to achieve those goals. So I think those values that
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he could acquire as an equal sports teenager, they accompanied me in my college
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life and I didn' t say I had a very quiet college life.
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When you say that you start making tring well, we know that these three
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disciplines you already had, you already mastered one what happens with the other two
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you already practiced cycling naturalization. You started from scratch learning practically from scratch.
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That was very curious because I was there. I want you to visualize this
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image a little bit. Two thousand eleven was recently graduated as a sports doctor
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and stood accompanying a sporting event at the Guatape Dam six in the morning,
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a stunning cold. It was a triathlon world championship and there were the athletes
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on the pier in their neo full suits ready to get in the water and
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I couldn' t swim. I' ve never given a dam before.
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I' ve never had a road bike to triat it. He had a
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bicycle, he could ride, but he was not competitive. And I said
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one day I' m going to be triatro two thousand eleven, but swimming.
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I' ve already been a graduate professor and joined a swimming Seeder in
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college. Nothing went with the undergraduate students, because there was no way to
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find another space I got my first bike and so little by little I got
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into it. And although athletics was my base sport, as I was telling
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them right now, I was a sportsman of power, of jump, of
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technique, but I was not a sportsman of resistance. The physical capacity I
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had to develop later. So practically athletics also started from scratch. Yeah,
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yeah, yeah, it started a process of adaptation and I wasn' t
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specifically prepared for a endurance sport and that' s why I injured part of
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me of one of the reasons I had so many injuries between the ages of
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twenty- eight and thirty is because I thought I was running. I thought
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that, because I had been an athlete, I could start running longer distances
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I could start demanding myself and I didn' t know the specific training of
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a endurance athlete. Then there was one like a false thought, some false
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ideas that like no, like I was then I can still be. And
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it was not a specific training that I had to adapt, learning and allowing
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my body to adapt to the abilities I had at twenty- eight or thirty,
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but to those I had at seventeen. You said that when you'
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re in charge of maintenance, good physical activation of maintenance, like I didn
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' t fill you 100%. Maybe that' s because you weren'
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t competing against someone. And the other thing is when you get on the
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train, how much time goes on for your first competition. He does not
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enjoy the let' s say functional exercise or maintenance exercise at that time.
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In my case, because obviously I can' t generalize, but in my
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case I had a lot to do with not demanding my body in a way
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that challenged me. Right, there was no challenge, there was no goal,
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there was no planning. Even I think that many, when you listen
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to exercise to stay healthy, there are some recipes, exercise five days a
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week, thirty or more minutes, aerobic exercise strengthen, but there was no
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structure. I believe that in the absence of a structure, there is no
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planning, as in my case, the motivation was lost and even today,
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being passionate about sport, being someone who has been in sport all his life.
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If I don' t have a goal, it' s easy to
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lose the habit. If for me I don' t have a short goal,
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three months, six months, one year and it' s not a
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competitive goal, it' s a personal goal, it' s a goal
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to make a distance, it' s a goal to make a time,
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it' s a goal to regain a physical ability. I get lost then,
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that' s very important to me. And then you start the other
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question was how long it was, why would you do your first competition up
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to the content of a duathlon or something aquatlon or something like that. I
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started from one to training is triathlon, I started training all three sports.
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But there was a progression of about a year, a year and a half
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or so to start participating. My first event was a duathlon. Yeah,
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swimming and running sorry, a quatlon, a quatlon, swimming and running quatlon.
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My second event was a triathlon, but already a short distance, a
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sprint distance, and so I was in two thousand thirteen. Two thousand fourteen.
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I took two years to participate in my first standard distance triathlon event.
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It was a well- done progression, for I feel it was well-
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done for me. I' m not saying it was quick, slow cut.
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It was right for me. It was two years. My first standard
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triathlon distance was in San Andres, distance is there but I had already had
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a progressive stroke in that one called the Morgan output. Yes, there was
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the burga in challez, but the Morgan challenge is three days, Friday Saturday
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and Sunday Saturday distances print pardon, Friday distances princess or five kilometers and Sunday
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triatro a standard. I went straight to the standard distance. Let' s
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say there, well, you' re already training, you' re already
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turning. How that happens is to share that time of training with work.
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It was very interesting camel, because I trained triathlon. I was already participating
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again in races of ten kilometers half apparatus, let' s say as a
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complementary part, but in the work I was dedicated at that time I was
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already a doctor of sport. However, I accompanied as a sports doctor sports
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gym athletes these people who were starting to do physical activity, but already getting
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into the sport allowed me to start going, accompanying athletes, runners that is,
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it was a transition that allowed me to get much closer to the sport.
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Moreover, I was very curious because, being a sports doctor and training
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triathlon, I did not imagine being a doctor of sport runners and triathletes.
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So much, it wasn' t a profile that there was, because it
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wasn' t a profile that was in the middle. However, since the
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two thousand fifteen I began to accompany, to accompany athletes and that has allowed
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what we talked about from the beginning, to understand their emotions, to understand
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their language, to know the sport. Being immense in a community where we
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have to learn to articulate these things, because sometimes and I say it with
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respect, obviously, for the science that is my base, science is often
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or the guidelines the recommendations may be a little behind with respect to technological advances
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with respect to non- general, but individual experiences. So that makes me,
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as a sports doctor, start articulating much better. Or feel that I
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' m doing much better with the individuality of each athlete and what you start
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to become independent. I' ve worked on a lot of projects. I
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' ve been independent since two thousand thirteen as a sports doctor. However,
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I am conducting a number of trials. I accompany an online training program called
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Triatrol Consciousness, where I accompany triathlete cyclists through education and evaluation. I'
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ve also coached triathlete cyclist racers. I' m not currently a coach.
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I don' t run, well or if I' m a coach,
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but from a very small group of people, because my main job at the
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time is in a new project that I' ve been carrying, so,
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a new company that we have for about a year, which is Bewman,
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which is a sports laboratory that I run here in Medellin, where we do
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pre- participative evaluations, physical skills assessments to help that athlete train safely and
27:30
who wants to improve his performance. I have two questions that seem quite interesting
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to me. Once, what is the main disadvantage that you think exists between
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a sports doctor who practices sport to one who is a sitter, because I
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think the same as I read in a publication that someone shared a fellow sports
27:57
doctor and is that if your doctor does not practice sport, your sport revalues,
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revalues, and not because you do not know. All sports doctors have
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knowledge from the athletic base that are integral to all sports. However, knowing
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the sport goes beyond knowing the physiology, knowing the strategy, the technique of
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the sport. To know the sport is to know the emotions that are experienced
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before during a competition, to know the things that motivate us to participate.
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I mean, there are many reasons to know the sport is to have physical
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sensations, because of the weather, because of the crowd, because of everything
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there is. Then more than thinking there' s a disadvantage. I think
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that if I am a sports doctor and I practice the sport of the athletes
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I accompany or at least, I am immersed in that sport. I'
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m going to have advantages. I mean, I think that, well,
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my recommendation or my conclusion more with the sports doctors, with the colleagues whom
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I wake up to and admire, is that there are advantages if I,
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as a sports doctor, know the sport and not only from the theoretical field,
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but from the practical field. I think it' s beyond that,
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to which I would direct my answer. There are saving points. Or the
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other question that I have, because it is a doubt that arises to me
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and is the amateur sportsmen Lately, or because I don' t know if
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it comes from many years, because I have been practicing no more than two
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years of athletics. It' s when some pain comes in, they go
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to the physical or first option, second option, when the matter is more
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serious, they go to the doctor who should be the order of things.
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That question, Amilo, is very important and the reason why you go to
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one or the other many times has to be because of proximity, true,
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by ease. Even as an athlete, if I have a pain, the
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first thing I should do is tell my coach, Hey Profe, I have
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this pain, I have this upset. He' s the closest professional person
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to guide me. That coach must be in the ability to say this is
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just an overload of training. Let' s lower the load, modify or
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this is an overload, but it' s not that mild and I suggest
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if I need a diagnosis, address the sports doctor or address, in this
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case, a physical therapist who will help in the rehabilitation process. There are
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basic sports doctors, we focus on integral diagnosis, cardiovascular diagnosis, hosteomuscular diagnosis,
31:15
and give diagnostic aids, to send exams and give guidelines and recommendations on
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how to do, for example, physiotherapy sports doctors in general. Not so,
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I say in general, because there are some who suddenly do support rehabilitation,
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but we do more of the diagnostic approach and recommendations and guidelines, it
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' s like planning. The physiotherapist accompanies the diagnosis and already accompanies the process
31:47
of rehabilitation and therapy. So, taking up that question, I think the
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first thing is professional trainer who leads to a doctor where he sports or to
32:01
a physical therapist and even if in case it isn' t something muscular,
32:08
because he could also address an orthopedist or a physiotherapist. But it all depends
32:14
a lot on what I, as a sportsman, have in hand. I
32:16
can' t limit myself to doing a process of reducing the burden of rehabilitation
32:25
because I don' t have a doctor. Sport at hand. True,
32:30
most people in Colombia, in the world, are not going to have a
32:32
sports doctor there at hand, as are the big cities. So I can
32:37
' t tell an athlete you have a pain and you can' t train
32:42
again. Until I see you a doctor, the sport, not the coach,
32:45
and that' s one of my important functions, training coaches so they
32:51
know when they really should address a doctor, the sport, a physical therapist,
32:54
an orthopedist or another. If clas camilo, yes, super I have
33:02
a question and it is with this commercial theme that they begin already, obviously
33:07
the running or becoming I Running and DS Dread where they start to become fashionable
33:13
come the brands. Obviously come on. I have these sneakers, I have
33:16
this one and I have seen your videos and I would like to recognize or
33:22
know more what you think of the footsteps are necessary and the shoes are necessary
33:27
for pronator, for his opinionator or you suddenly think that, since one has
33:32
already run all his life. That' s better to keep that technique than
33:37
to change it. Or I don' t know, I mean. Let
33:37
' s say that' s a good question for you and that' s
33:44
a very good question because, as they say, there' s a traditional
33:49
saying out there that' s not the arrow, but the Indian. And
33:52
really, on the subject of treading, on the subject of strength, of
33:58
foot, of stability, the most important thing is my foot and not footwear.
34:02
Okay, that' s a weak foot, for the best shoes I
34:12
have, it' s not gonna work. The most important thing as an
34:19
athlete is to know my foot, to take care of my foot, to
34:23
strengthen the foot the key. Within all this there is a book that everyone
34:27
surely knows, or many here know that it is born to run. That
34:31
was one of the books that backed me up what I learned and I didn
34:37
' t learn it at the university, which I learned running on a dirt
34:40
track. As I told them right now, the most important thing was to
34:46
strengthen the foot. If I have a strong foot even, that should be
34:51
my main goal when it comes to starting to run. It is to strengthen
34:57
my independent foot if it is pronator, if it is supine. If I
35:00
have a strong foot, I' ll have stability on my foot so I
35:04
can run. That' s the first thing. The shoes. Footwear plays
35:09
a very important role and is to protect us. But if the shoe doesn
35:14
' t have the base element, which is the right size, I always
35:21
tell you in my office the right size an inch the size of my fingers.
35:27
Let' s say if this is the template that my fingers are,
35:30
provided that at least one or one five centimeters of space, because most of
35:36
the runners that I evaluate when if it' s on the template and this
35:40
is the footwear, the fingers are collected. For those who are listening to
35:44
us, imagine as if your fingers are not stretched out, but bent.
35:51
Most runners wear shoes with the So, that makes the support not efficient,
35:54
that the fingers suffer Then, first measure, have adequate size the footwear,
36:01
second measure, have a strong foot. Third measure, have a training plan
36:09
and have some goals. Sports shoes are designed for certain, to make times.
36:20
Sport shoes are designed for special racing rhythms. So, if I'
36:25
m starting to run, I can' t let myself be influenced. From
36:28
what the brand tells me, so tell me the influencer, I' m
36:30
going to buy some shoes with tight rigid plates. When I have a weak
36:37
foot, then. In short, for this question, I agree with the
36:45
design of footwear, I agree with the technology applied to sports shoes, the
36:50
value or respect is made for a certain level of athletes, but to start,
36:55
to start as an athlete, my priority is my foot. Second comes
37:01
the shoes, but first is my foot before the shoes. Super good.
37:07
When you start running, the first recommendation you get is to go to the
37:13
sports doctor for a few tests, one test to see if you can run
37:17
good. That as first recommendation, I want to ask after the first time,
37:24
every time it is advisable to go to the sports doctor. All right,
37:30
that' s what you' re saying. That evaluation is a different
37:34
evaluation, different from the evaluation or consultation for injury, I mean I hurt
37:40
myself in the ankle foot. That' s a very specific consultation related to
37:49
what my injury is, what the cause was, and let' s start
37:52
a process of therapy, rehabilitation, and so on. Right, this consult
37:58
you don' t tell me. That' s what I in sport medicine
38:00
or worldwide is called pre- participative evaluation or EPP. It' s an
38:08
evaluation that seeks to rule out causes of sudden death. It is an evaluation
38:14
that seeks to determine, as an athlete, what probability or risk I have
38:19
of being injured. It is an evaluation that seeks to know how are all
38:22
my physical abilities, strength, flexibility, posture and, from there, to
38:28
give guidelines and recommendations. It' s a very curious evaluation, because most
38:34
athletes I' ve met, I' ve asked, sometimes they' re
38:38
afraid to go to that evaluation because they don' t want to be dismissed,
38:44
told hey, you' re not fit and, on the contrary,
38:46
it' s not an evaluation to rule out. It' s an evaluation
38:52
to tell you look, even though you have this, this and this condition.
38:57
Let' s make these modifications so you can say fruit from your training.
39:00
So pre- participative evaluation. Ideally, I should go every year as
39:07
an athlete, I should have an evaluation every year. It is a very
39:10
important evaluation because it allows us to really plan my goals. Yes, then,
39:19
every year, I should have a pre- participatory evaluation, injury evaluation.
39:24
Consultation for injuries, because when I am injured, yes, that difference
39:30
between a pre- participative evaluation is clear. In the case let' s
39:39
say that we' ve already talked to another author gesture here on the podcast,
39:43
but I think it would be interesting to tell you that. In what
39:45
case you would tell an athlete changes that sport because you don' t,
39:51
or we' ve already told myself here, you can' t, you
39:54
can' t keep running. Nobody goes, Daniel. That' s one
40:00
of the most difficult questions or answers that I, as a doctor, have
40:04
had to give sport, because I think that no doctor to sport likes to
40:09
tell a sportsman you can' t run? You shouldn' t run a
40:16
runner, for example, tell him you can' t run. That'
40:21
s news I wouldn' t want to give, but I have to,
40:24
right, I have to do it when it' s appropriate. In the
40:29
high performance athlete there are situations, for example, when there is significant,
40:37
severe, true joint damage, when there is an injury that I say and
40:44
more than tell you you can' t, I tell you you shouldn'
40:47
t mean. You have an osteoarthritis in your hip, you have a damage
40:51
to your knee that if you keep running, you will get injured more,
40:55
you will have a very serious process, but it is your decision. Right.
41:00
It is always very important to know that sports doctors are not to ban,
41:05
but to suggest. So, when there is severe damage to the knee,
41:09
to the hip, when there are cardiovascular diseases that prevent me from being
41:16
at the level of high performance. So prohibitions or restrictions are given more in
41:22
high performance. When we find severe injuries in amateur sportsman, amateur sportsman and
41:28
paralympic sport, things change. We see paralympic athletes with chain problems, knee
41:37
problems and so they' re running and so they' re swimming, so
41:39
they' re riding a bike. So it' s important to know that,
41:44
even though I have certain limitations on my mobility for x hears health situation,
41:53
I can make modifications in my level of effort, in level of my
41:59
training load to be able to continue enjoying the sport. So it' s
42:04
really weird to have to tell an amateur sportsman. You can' t run.
42:08
We usually tell them for x time, for two months, three months,
42:15
six months. Let' s stop running, let' s change the
42:20
sport. But it is more a non- total restriction, but an exact
42:28
time restriction. We know if we' ve heard that in some marathons around
42:34
the world they ask for a medical certificate to enter the marathon. Let'
42:38
s say good there. Unfortunately, we' re here in Colombia and there
42:42
' s a lot of people who skip that step and try to fake that.
42:45
What is the risk of not taking the test to run a perfect marata.
42:52
That certificate is called or called here in Latin America, the physical fit.
43:00
It is part of the report given in that evaluation that told them right
43:04
now of the pre- participative evaluation you make an annual evaluation and at any
43:09
time you can ask your sports doctor to give you or send you a certificate
43:14
of that pre- participative evaluation. It' s an evaluation that determines your
43:21
health condition is adequate. It doesn' t say how well trained you are
43:25
or how long you' re going to be true. It' s a
43:29
physical health certificate. That is a certificate that is important for organizations, for
43:37
those who organize the event to know that their athletes are at least well trained.
43:44
It is a certificate that, although it is not obligatory, because I
43:49
must do it very thoroughly and say man, I am well prepared. But
43:52
if the organization doesn' t require that certificate, then you should take it
43:58
as part of my training process, my preparation, and be at ease with
44:04
the risks. The risks are not because you don' t have or have
44:08
the certificate. I mean, we all know that the risks of running,
44:13
of participating in a sporting event are there or there. I can have the
44:19
certificate. Daniel Camilo can leave my office, from the evaluation eight days later
44:25
go run a marathon and suffer an injury and get a serious event. And
44:30
that doesn' t mean the doctor was wrong. It also means the risks
44:37
of sports participation in an event like a marathon. Even if I participate in
44:45
a recreational way, it is a high physical demand event that has its risks
44:50
and this is very important. It is a message that I share very much
44:52
with the people I accompany and it is I am a recreational amateur runner.
44:59
But participate in a half marathon. In a marathon it is an event of
45:04
high physical demand that is not recreational. That is because if an elite watchman
45:08
makes forty- two in his demand and in his country, in his rhythm,
45:13
because we too are going to make our own forty- two to our
45:16
demand, our own and our own rhythms. It doesn' t mean that
45:21
because that' s amateur, then I' m going to get shorter.
45:23
The kilometers are not the same kilometers and the same country that I will endure,
45:29
so they will go. The athlete of the liter no de lei goes
45:32
to Tope and I also go to my topi and the risks both cardiovascular,
45:38
hosteomuscular, do not decrease because I passed from taking two hours, two and
45:44
a half hours, Three hours, three and a half hours and who has
45:47
the one five hours ago the marathon, then has less risks. On the
45:52
contrary, there are risks that the more you delay me. I, in
45:55
a marathon I have more risks, I have more dehydration, I have more
46:02
risk of overload, I have more risk of heat stroke. Yeah, they
46:07
' re good at me. Now that we' re dealing with that issue
46:13
of risks, we also wanted to ask you what, as I tell you,
46:16
it can be for the body to make two marathons in less than ten
46:20
days. That is a very interesting topic, because in the world there are,
46:28
because there are challenges even of runners who have made forty- two marathons
46:32
for forty- two days. True, and that kind and even more then
46:38
everything depends on preparation, planning. Right, I' ve got a sportsman
46:49
I' m with who, for example, did Boston last weekend and is
46:54
running London. Yes, but with two very different objectives. Today they'
47:00
re different. You make a specific career, say London, London is your
47:09
career. It' s the race we call Type A, it' s
47:15
the race he' s getting ready for and you. It was an event,
47:20
a training participation, a one- week participation, that is, at
47:27
a low load. Yes, at a low level in London. He'
47:31
s got a time target. I had one. He has a goal of
47:36
staying his three hours in Boston, has a goal of participating, doing a
47:42
low intensity aerobic background and did three hours quietly fifty. They' re two
47:50
different targets. It' s the variation is very different. If me and
47:53
that and that is no longer a recommendation. Without my 100% in a
47:59
barathon it' s three hours. I' m not going to go do
48:05
my 100% in Boston and the next week I' m going to look
48:08
for my 100% in London. Uh- huh It' s a load
48:16
game. It' s very important that, but I can' t think,
48:22
as a runner, that I' m not going to wear myself out,
48:24
that I' m not going to overload myself. It should be a
48:27
highly planned topic, very very well planned to avoid injury or decrease the risk
48:35
of injury. But that' s exactly it. That' s a risk
48:38
of injury. There' s no cardiovascular risk all of a sudden, because
48:44
I don' t know how much you can talk about a burden on the
48:47
respiratory issue, I haven' t heard it, but there can' t
48:52
be a cardiovascular risk that can get at risk, because life itself, because
48:55
an injury one says well, I hurt as you say an athlete hobbies for
49:00
two three months and again I' m going to start and do the same
49:02
the other year. There' s a risk of death. There, suddenly
49:06
on a marathon, followed by one each month one, suddenly two months later
49:12
another marathon and two months later another marathon. I mean, with the chaos
49:15
with this racing fever there is influence. That question too, Daniel, is
49:23
very important, because the cardiovascular risk is not because of the distance I run
49:30
or how long I take. No. Cardiovascular risk is associated with physical demand.
49:38
Yeah, and I can have a cardiovascular event being very well trained and
49:49
participating x days, even if it' s a single race or I can
49:53
have a cardiovascular risk in a training that' s short. That is,
49:58
cardiovascular risk is obviously in mass events, where there is the highest physical requirement,
50:04
I can present greater risk, but not necessarily. It is associated as
50:10
the weekly training volume or the weekly training load. It is an event associated
50:16
with physical effort as such. It' s different and that' s good,
50:24
because there' s always a lot of fabric to cut. It'
50:27
s different when I have a chronic dehydration process, right, I don'
50:30
t hydrate, I don' t recover and I leave and then I demand
50:35
dehydration. That' s already other issues, but it' s not about
50:39
garlic secondary. I don' t know. I' d like to ask
50:45
a question. Then he was involved in a tragic event. It was a
50:52
very short time ago. I don' t know, if you' d
50:55
like to tell us the experience of that day and suddenly, from your medical
51:00
perception, suddenly, what' s the cause. I don' t know.
51:04
Unfortunately, I think that this is one of the situations that neither as
51:07
a sportsman nor as a sports doctor want to witness, we want to live,
51:15
we want to experience and even though hearing it someone died in x hears
51:24
career is hard, it is strong to live it. Witnessing her is something
51:29
else. Determining the causes is not an exercise. Let' s just say
51:35
we can get in right now and not even start here like we' re
51:39
going to figure out exactly in this case that happened. I believe that in
51:42
the face of that already every individual is important to make an assessment of whether
51:45
I am well trained, of whether I am not well trained, of whether
51:50
I have any risk, of whether or not I have done the participatory prepa
51:53
evaluation, if I have an electrocardiogram. I believe that each of the runners
51:55
who are here the invitation is var We are going to do what needs to
52:00
be done from the point of view of physical preparation. That' s the
52:05
first thing. With regard to my personal experience, I think that although we
52:14
still lack a great deal of capacity to react to these kinds of events,
52:22
in our massive events, to be there, to have the equipment, to
52:27
have the medical equipment, to have a defibrillator in less than three minutes at
52:32
the site where there is a cardiocardiorespiratory arrest, to have an ambulance and a
52:37
care team. We' ve improved, and that wasn' t a doctor
52:44
at the event. I was a spectator who was accompanying a group of athletes.
52:49
When I arrived, I activated, then, like the whole care protocol,
52:54
in less than a minute another external person the organization, but it was
53:01
because it was the one that was there next to me and reacted. He
53:04
brought me the defibrillator in less than a minute and I did the process of
53:09
trying to do the reanimation process and about three minutes already the athlete was between
53:15
the ambulance transport. That was my experience. What happened before, what happened
53:22
after. Let' s just say it' s another topic. But from
53:24
my experience, I think we need event organizers to always keep in mind that
53:31
this can happen and to improve this, because there are events that don'
53:37
t count. There are events, say someone in Colombia, every weekend there
53:42
is a race and there are massive races, big ones that have a better
53:51
positioning and that have already had the experience of this type of catastrophes. There
53:57
are others that don' t and the more, that is me in this,
54:01
sometimes I won' t necessarily have all the experience, the logistics.
54:05
So that' s kind of, like, a summary of that. Well,
54:12
we' re running out of time. I think to close a little,
54:15
this talk. I don' t know if you want to give people
54:21
who are listening to recommendations for people who are starting to run, because finally
54:24
this podcast is focused on people who are starting to run. From scratch,
54:28
I don' t know if you can help us with a recommendation. Yeah,
54:30
sure, sure, I think it' s fundamental. The first thing
54:35
is that running is a wonderful one. Running is, of course, our
54:39
sport, that is, running. Everything that has to do with running,
54:43
throwing, receiving the body is designed for that and as Ahoritica mentioned in the
54:49
suggested book born to run. We' re made to run and we'
54:55
re born to run. What happens is that, as happened to me,
54:58
as happens to many of the people who listen to us for work, for
55:02
study, for different situations, we stop running as children and want to run
55:12
as adults again. And when we want to run again, we want to
55:19
do it with the naturalness that is born to us. But, unfortunately,
55:23
we lose all those physical, innate abilities, and that is why we have
55:30
to start over. So, starting from that concept that we have to reac
55:35
Although we were born to run, we have to relearn to run, it
55:39
' s important. One, the strongest muscles must be our feet, the
55:46
toes, that is, these fingers must have that immense ability to receive support,
55:51
to cushion and to push. So, one has to strengthen one'
56:00
s feet, and that doesn' t have to wait to go to the
56:02
gym. That cannot be strengthened with my own weight, but it is to
56:07
make it aware that that is fundamental. That helps us prevent injuries. Or
56:13
one two. In this world that we live from urgency, from acceleration,
56:19
from wanting everything immediately, we have to have a progression, that is,
56:24
because everyone runs marathons. I can' t write to all the marathons they
56:30
want in the year or start running and the first year already delay marathons.
56:36
You don' t have to have a progression and you have to be respectful
56:40
of your body. If I stop running a week, a week, it
56:45
' s more, I stop running three four days. I' m not
56:47
going back with more than 30 minutes. I never return with fifteen twenty minutes
56:54
of jogging soft return, progressive return. Then fundamental in everything to have a
57:01
proper progression so that our body adapts, is facilitated. Thirdly, stretching for
57:10
me, but more than stretching is consenting to the foot. That is the
57:16
foot, you have to allow it, you have to massage it, you
57:22
have to move it, you have to stretch it true, because it is
57:27
that the load that I give to my skin after running is very high and
57:30
there must be a load and there must be a recovery. The difference between
57:34
the Kenyans of many high- performance athletes is that they train and recover.
57:43
We as amateur athletes or sportsmen of it, and we must keep in mind
57:47
that recovery is just as important as training. So, all those fondnesses for
57:54
the foot are fundamental. Fourth, and there is and if I strengthen,
58:00
if I consent my foot and so on, if I make a good recovery,
58:07
I can start there to take care as well of the right footwear and
58:10
not the footwear thinking about the brand. It' s the shoes that help
58:15
me take care of my foot. I didn' t have shoes to help
58:16
me run faster. It' s the shoes that help me take care of
58:21
my foot. There' s a joke, but I don' t know
58:25
if in Bogotá, too, the same thing happened to you. He came
58:28
to me here in Antioquia, and they always told us to be quiet.
58:31
Put on those tight shoes, let the shoes give in, the shoes make
58:39
that wide. Well, no, the shoes don' t stretch. What
58:45
fits is my foot, my foot shrinks, you see the joints, my
58:50
foot ends up suffering. Then think of a shoe, not to run faster,
58:55
but to run better and fundamental, to plan, to plan, that
59:02
is, to run them. Running is natural, running is recreational, running
59:07
the physiological. But if I want to set a goal of running a half
59:12
marathon, a marathon plan it with a coach, do a weekly training structure,
59:20
distribute the loads well enjoy it, but don' t run crazy because
59:27
I' m going to, because I see stories of people who will run
59:32
twenty- one kilometers in three weeks. Then every weekend I go out and
59:35
run twenty- one. Planning needs to be structured. Right, it'
59:40
s easy. It is then easy to do so as a recommendation. That
59:44
' s it. And finally, I think it' s clear they trust
59:47
their coach. Have a coach, I mean, who knows, not just
59:52
who knows him. Set up a training plan with a coach. That'
59:55
s why professional coaches know that when you are or who to address it,
1:00:01
when recommending the physical therapist, when the doctor sports, when the orthopedist,
1:00:08
when simply modify the loads. This is teamwork. The sports doctor doesn'
1:00:14
t do anything without a good physiotherapist, without a good coach, I hope,
1:00:20
always having like that team is accompaniment and that communication. That' s
1:00:27
what we' re good for. Doctor. Thank you very much for your
1:00:29
time, for your space and of course what a good conversation, the truth
1:00:34
start very good chapter for the race see download it and run the hell truth
1:00:38
listening to this chapter. Thanks for your time. Jesus and nothing. We
1:00:42
hope to see you soon and suddenly if you want to be back. Welcome
1:00:45
here, well, and so am I to you. I very much thank
1:00:50
all those who listen to us, the listeners and I also invite them to
1:00:53
make a good pre- participative evaluation. Do not wait for injuries if you
1:00:59
have injuries, because we receive them. The doctors of the sport of Colombia
1:01:01
and the world. We' re ready to take care of them and they
1:01:07
' re injured, but we don' t like that part so much.
1:01:07
We would like everyone who listens to us to come every year to a good
1:01:13
pre- participative evaluation to give recommendations to all of you as your coaches.
1:01:17
Of course that' s like machines. They must be maintained preventively and not
1:01:22
correctively, because correctively for the whole group, for everything for the company.
1:01:27
But if you do it preventively, it can become us to increase productivity.
1:01:31
Seen that and well, thank you so much for this chapter. The fifty
1:01:36
- two see you in a next episode do not forget to subscribe to digital
1:01:40
platforms and see you then, very soon cha