Medical Tips

Medical tips so that you can safely and successfully run the Valencia Marathon

You will run in the Valencia-Trinidad Alfonso EDP Marathon 2019 on the 1st of December and we want to make sure you safely complete the race. That is why we in the Marathon’s Medical Services encourage you to follow your training plan so that you leave nothing to chance on the big day.

So far, you have only run kilometres to build muscle tone but from September onwards, you will start the special training for the Marathon itself. You will find different kinds of Marathon training on our web site so we will not go into detail here.The key thing is that you follow a plan drawn up by a professional coach and alternate strength-building exercises and long sessions with relaxing days and stretching so as to avoid injuries. Obviously, you need to keep up a training rhythm and stick to our suggested programmes. Above all, you need to be responsible and know what you are taking on so that you can safely run and finish the 42,195-metre race in Valencia Ciudad del Running. Leaving aside the training plans, we would like to give you some general tips now that you are starting special preparation for The Marathon. Follow them to make sure that your experience of the Valencia Marathon is one that you will cherish forever.

General Tips

1. Safety and Health are of paramount importance

We want you to be in tip-top health on the day of the race. With three months to go until the Marathon, now is a good time to go for a medical check-up if you have not already done so. Just like at work, where there are medical check-ups, it is important that you start your Marathon training in good health. Nutritional deficiencies, anaemia, changes to the body’s electrolyte balance, and so on can be picked up through simple analytic tests. If you have never had a medical check-up, now is the moment to consult a specialist, who will suggest the appropriate tests in your case.

If you are over 40 or suffer from certain chronic diseases (high blood pressure, Diabetes, Dyslipidemia, and so forth), it is vital that you tell your usual doctor about your plans to run the Marathon. We recommend you also have an annual check-up to make sure you are healthy enough to compete in the trial.

2. Training nutrition

What you eat and drink is directly linked to your performance. Three months before the Valencia Marathon, you will begin strenuous physical activity in the build-up for the race. This means following an appropriate diet.

Avoid alcohol, drugs, and other toxic substances.

Make breakfast your main meal.

Follow a varied diet based on carbohydrates and proteins.

Avoid saturated fats and instead eat unsaturated ones (such as those found in Olive Oil and in blue fish).

To sum up, follow a balanced, healthy diet.

3. Proper Hydration from day one

It is a mistake to only drink enough water in the days shortly before the Marathon. In the same way that we need to follow a diet that meets our physical needs, we must also make sure that we drink enough.

The body has to get used to a higher intake of liquids.

It is also important to take advantage of the long running sessions to check our liquid-intake strategy for the race. As we said earlier, you cannot leave anything to chance.

4. Train responsibly. Do not take risks

We cannot over-stress that running a Marathon calls for a great deal of preparation. Before beginning the special training in the three months before the race, you must already be able to run 20 kilometres in one go. If you have not yet reached this point, you should ask yourself whether you ought to run the Marathon some other time, when you have proved to yourself that you can easily run a race over half the distance.

In the first week of special training for the Marathon, you must not boost the number of kilometres you run by over 10% compared with those you ran in each of the previous few weeks.

The training programme has rest days and recovery days, especially after several days of intensive training. Over-training is counter-productive and only leads to injury.

This is the moment to put all your kit to the test. Running shoes, running shirt, gels, socks, or anything else that is new during the race can bring your efforts to naught. You have 3 months to thoroughly test everything you will need for the Marathon itself.

5. Listen to your body and take care of yourself

Always: Listen to your body: Stay healthy! Incorporate stretching sessions in your training for the Marathon. It is not just a question of strengthening your legs; simple squatting and abdominal exercises will strengthen your ‘core’ and beef up your buttocks, boosting your performance.

If you feel pain or do not feel well during these 3 months, it is important that you slow down or even stop for a couple of days. If this does not solve the problem, consult a doctor as soon as possible. You might think you are wasting time but you have everything to gain in the long run.

If you feel unwell during the race, seek help from a health worker or a volunteer and you will be attended to straightaway. Listen to your body and take action if you notice something out of the ordinary. Do not ignore the problem! Take special care over the last few kilometres because that is when you make the greatest effort and you are at your weakest.

 

These simple tips can be summed up in two words: Common Sense. You are already halfway there if your training and lifestyle dovetail. Be sensible when it comes to your training for the race.

We want to see you in fine fettle on the 1st of December in Valencia!

Dr. Luis Cort is the Chief Medical Officer for the Valencia Marathon

Training

TRAINING
PLANS

The Valencia Marathon and CA Serrano are making the official Training Plans drawn up by José Garay available to all runners entered for the trial. The Plans cover five target race times: 3 hours 30, 3 hours 45, 4 hours 00, 4 hours 15 y 4 hours 30.

TRAINING
GROUPS

Discover and sign up for the official training groups organised by Cárnicas Serrano to get you into tip-top shape for the race.

REFRESHMENTS AND
RECOMMENDATIONS

Do you know how much water to drink before, during, and after the Marathon? Enter and follow our tips.

RACE
TIPS

Enter and discover tips from experts in various fields to ensure you enjoy the Valecia Marathon to the fullest.

Training Plans

All runners entered for the 39th Valencia-Trinidad Alfonso EDP Marathon 2019 can receive our training plans, of which there are five versions depending on the target race time. The plans have been drawn up by José Garay, Trainer of CA Cárnicas Serrano (athletics club).

Do you want to get your training plan?

To receive the training guide/plan by e-mail, runners entered for the Valencia-Trinidad Alfonso EDP Marathon must make a request to such effect. When you request the plan, we will check your entry details for the Valencia Marathon 2019: Entry number; E-mail address; DNI/NIE/Passport Number.

From then on, your training plan will be sent to you weekly by e-mail. Each part of the plan covers the following seven days of your training. Videos and useful tips will be provided along with the plans to help you get the most out of your training.

The plans cater to those runners who are aiming to finish the Marathon in under one of the following times: 3 hours 30; 3 hours 45; 4 hours 00; 4 hours 15; 4 hours 30. The plans cover a 16-week period before the Marathon. The first instalment of the Plan will therefore cover the week beginning Monday the 12th of August.

So starting on Sunday the 11th of August, a training plan instalment will land in your e-mail each week. You can also follow the plan in the private section of the web site that we have set up for this purpose.

Chinldren’s activities

With the arrival of the Valencia-Trinidad Alfonso EDP Marathon, the gardens of The City of Arts and Sciences come to life with a host of children’s activities. These take place onthe morning of Saturday the 1st of December, lasting from 9:00 A.M. to Noon (12:00) in Paseo de la Alameda.

The sporting spirit that imbues the race is a golden opportunity to foster children’s activities. Here, youngsters play the leading part. Fundación MAPFRE and Juegos Deportivos Municipales (the Municipal Sports Board) organise these events, which foster healthy lifestyles and are of an educational nature.

In 2019, the following activities will be laid on:

  • Mini-Olympics run by the Municipal Sports Foundation.
  • MAPFRE Healthy Diet Workshop and Road Safety Circuit
  • Marathon at School — Infant Gala .
  • Activities run by EMT València (Public Transport Authority)
  • ’Bouncy Castle’ (in the shape of a bus measuring 9x4m.)
  • Activity Marquee:
    • Musical Theatre ‘La historia de Superbús y Superbusina’ (The Superbus Story)
    • Puppet Theatre: ‘Draco, el dragón curioso’ (The Curious Dragon)
    • Story-telling “El autobús rojo de la EMT’ (EMT’s Red Bus)
    • Inflatables for small children.

The Marathon at School

Play Video

The Marathon at School is an education initiative in which the city’s Infant and Junior schools take part in the weeks building up to the Valencia-Trinidad Alfonso EDP Marathon. In the 2018 edition, 31 schools and over 10,100 children participated in the project.

For the third year in a row, schoolchildren took part in literary and drawing contests, races, team games, workshops, a mini-marathon, arts and crafts, making their own sports drinks, and using new technologies, among many other things.

Furthermore, the schools taking part were also eligible for super prizes covering the following:

  • Literary and drawing contests (by age group)
  • The school with the biggest support group in the Marathon held on the 2nd of December
  • The most original support stand for runners in the Marathon held on the 2nd of December
  • Best application of a project in a school (with video)

The youngest members of the family can also play and learn from home by using the maratonalcole.com web site.

MARATONALCOLE.indd

The Marathon at School is an education initiative in which the city’s Infant and Junior schools take part in the weeks building up to the Valencia-Trinidad Alfonso EDP Marathon. In the 2018 edition, 31 schools and over 10,100 children participated in the project.

For the third year in a row, schoolchildren took part in literary and drawing contests, races, team games, workshops, a mini-marathon, arts and crafts, making their own sports drinks, and using new technologies, among many other things.

Furthermore, the schools taking part were also eligible for super prizes covering the following:

  • Literary and drawing contests (by age group)
  • The school with the biggest support group in the Marathon held on the 2nd of December
  • The most original support stand for runners in the Marathon held on the 2nd of December
  • Best application of a project in a school (with video)

The youngest members of the family can also play and learn from home by using the maratonalcole.com web site.

Discover more about this exciting project in the video presentation on The Marathon at School:

Breakfast Run

The Breakfast Run is held in parallel with the activities on the day before the Valencia-Trinidad Alfonso EDP Marathon. Hundreds of athletes from all over the world use the run as a final test before taking part in the Marathon itself on Sunday.

The training session will be held on Saturday the 30th of November at 9 A.M. and is a gentle 30-45 minute jog. Some 2,000 runners will take part in the event, which will be held in Jardín del Turia (The Turia Gardens). The run will follow much of the Turia Gardens 5-kilometre circuit.

You can enter the Breakfast Run either on line or in person.

  • The running bibs bought through the online form must be picked up on Friday the 29th of November at our stand at The Runners’ Fair (first floor of the Science Museum building) or on Saturday the 1st of December in the Start area.
  • Regarding purchases of running bibs in person, these can be made on Saturday the 30th of November in the Start area (8 euros)

This non-competitive event serves as the last test before the Valencia Marathon and also showcases a wide variety of Valencian cuisine. Liquid refreshment will be provided at the end of the run (water, ‘Orxata’ (a drink made from sweetened Tiger Nuts), and fruit juice). There will also be solid refreshment (‘fartons’ (sweet sponge-cake), fruit, and savoury biscuits).

The Breakfast Run is held in parallel with the activities on the day before the Valencia-Trinidad Alfonso EDP Marathon. Hundreds of athletes from all over the world use the run as a final test before taking part in the Marathon itself on Sunday.

The training session will be held on Saturday the 30th of November at 9 A.M. and is a gentle 30-45 minute jog. Some 2,000 runners will take part in the event, which will be held in Jardín del Turia (The Turia Gardens). The run will follow much of the Turia Gardens 5-kilometre circuit.

You can enter the Breakfast Run either online or in person.

  • The running bibs bought through the online form must be picked up on Friday the 30th of November at our stand at The Runners’ Fair (first floor of the Science Museum building) or on Saturday the 1st of December in the Start area.
  • Regarding purchases of running bibs in person, these can be made on Saturday the 1st of December in the Start area.

This non-competitive event serves as the last test before the Valencia Marathon and also showcases a wide variety of Valencian cuisine. Liquid refreshment will be provided at the end of the run (water, ‘Orxata’ (a drink made from sweetened Tiger Nuts), and fruit juice). There will also be solid refreshment (’fartons’ (sweet sponge-cake), fruit, and savoury biscuits).

Shops Run the Marathon

Valencia’s City-Centre Retailers Association has long worked with the Valencia-Trinidad Alfonso EDP Marathon to ensure that as many runners and non-runners enjoy the race.

Once again this year, there will be a Shop-window Competition for associated retailers. The theme will be running the Marathon.

Points will be awarded for originality, design, use of space, and the innovativeness of shop-window displays. There will be five prizes, each of €500, for:

  • Originality and Design
  • Incorporation of wares in the shop-window
  • Public votes (number of times the photo is shared on Facebook)*

*Determined by the number of ‘shares’ on Facebook of shop-window photos taken by the general public. There will be a prize-draw of 20 vouchers of €100 each (tax included) for photo-sharers to spend as they like in the shops taking part in the competition.

Shops and associates join in ‘The Marathon Party’ with a host of discounts and special offers.

From the 2nd to the 30th of November, a hundred associated shops will join in ‘The Marathon Party’ with a host of discounts and special offers for Marathon runners and their companions.

See all the special offers/discounts shown in the Valencia ‘Running City’ App. The App can be downloaded from the ‘Marathon Party’ section of the web site.

Valencia’s City-Centre Retailers Association has long worked with the Valencia-Trinidad Alfonso EDP Marathon to ensure that as many runners and non-runners enjoy the race.

Once again this year, there will be a Shop-window Competition for associated retailers. The theme will be running the Marathon.

Points will be awarded for originality, design, use of space, and the innovativeness of shop-window displays. There will be five prizes, each of €500, for:

  • Originality and Design
  • Incorporation of wares in the shop-window
  • Public votes (number of times the photo is shared on Facebook)*

*Determined by the number of ‘shares’ on Facebook of shop-window photos taken by the general public. There will be a prize-draw of 20 vouchers of €100 each (tax included) for photo-sharers to spend as they like in the shops taking part in the competition.

Captura de pantalla 2015-11-04 a las 12.57.13

Shops and associates join in ‘The Marathon Party’ with a host of discounts and special offers.

From the 2nd to the 30th of November, a hundred associated shops will join in ‘The Marathon Party’ with a host of discounts and special offers for Marathon runners and their companions.

See all the special offers/discounts shown in the Valencia ‘Running City’ App. The App can be downloaded from the ‘Marathon Party’ section of the web site.

Charity

Juegaterapia - Entidad Solidaria Maratón Valencia

Juegaterapia (the name means “Play Therapy”) has been chosen as the Official Charity for the 39th edition of the Valencia-Trinidad Alfonso EDP Marathon. Juegaterapia cheers up the lives of children with cancer so that they can forget about their disease for a while and get the chance to play just like other children.

At Juegaterapia, we are convinced that feeling cheerful is one of the factors that helps beat cancer. That is because making children smile puts them in the right frame of mind to fight the illness. To this end, we use video consoles, and remodel hospital roof terraces, corridors and halls to spirit children’s minds to more cheerful, interesting places.

The charitable donations made by runners in their entries for the Valencia Marathon, together with the donation made by Fundación Trinidad Alfonso with its contribution of €1 for each runner finishing the race on the 1st of December 2019, will be paid over to Juegaterapia.

Charitable donations from the latest editions of the race are listed below:

YEAR EDITION BENEFITING CHARITY FUNDS RAISED
2011 31st UNICEF €3,741
2012 32nd CASA CARIDAD VALENCIA €10,775
2013 33rd AVAPACE €14,549
2014 34th SANT JOAN DE DÉU – SERVEIS SOCIALS – €15,572
2015 35th FUNDACIÓN ACTIVA ESPINA BÍFIDA COMUNITAT VALENCIANA €19,947
2016 36th FUNDACIÓN DE AYUDA A NIÑOS Y ADOLESCENTES EN RIESGO (ANAR) €21,929
2017 37th ASOCIACIÓN ALANNA €22,783
2018 38th FUNDACIÓN PEQUEÑO DESEO €26,534

In addition, one should note that many kinds of help are given to charitable causes. The following are just some of the ways the Valencia-Trinidad Alfonso EDP Marathon gives charities a helping hand:

€1 for each runner reaching the Finishing Line

The donation of €1 for each Finisher made by Fundación Trinidad Alfonso rewards the efforts made by those competitors crossing the Finishing Line in Valencia’s City of Arts and Sciences after completing Spain’s fastest 42,195-metre circuit. So each individual’s triumph is also a victory for society as a whole, helping the least fortunate to attain their dreams. Thus the charity in each edition — this year it is Juegaterapia — receives €1 for each runner who crosses the tape.

Valencia MAPFRE Mini-Marathon

This activity takes place in parallel with the main event. It caters to the youngest runners and has been held since 2014 to foster athletics from a tender age. The Mini-Marathon (which is supported by Fundación Mapfre and the Municipal Board for Sport) boosts social involvement in the Valencia-Trinidad Alfonso EDP Marathon. Furthermore, the Mini-Marathon not only caters to youngsters, the entry fee for the race also includes a €2 contribution per head to the Official Charity, which in 2019 is Juegaterapia.

Charity-Plus Entry

The Valencia-Trinidad Alfonso EDP Marathon gives all runners the option of donating an extra €3, which will be wholly earmarked for this edition’s Official Charity.

Charity Kilometre

This initiative does not make a monetary contribution to the Official Charity but it does forge a strong emotional link with the trial. The Valencia Marathon has a support stand on the final kilometre of the race. From there, those working with the charity thank the runners for their donations by cheering them on to the Finish.

Apart from the foregoing activities, each edition poses a new challenge for the Valencia-Trinidad Alfonso EDP Marathon’s organisers in coming up with new fund-raising activities to support that year’s Official Charity.

Regulations 2019

Download app

APP

Official

All the info on the race, live tracking of runners, classifications, and much more.

The Valencia-Trinidad Alfonso EDP Marathon has a smartphone app for the trial so that all runners and their friends and family can keep tabs on all the important information on the event.

What does the Valencia Marathon app have to offer?

The Valencia Marathon app has a simple, attractive design and is very intuitive and user-friendly. It gives runners and other users a wealth of information on Spain’s best marathon. It also shows a countdown to the trial (Valencia Time Zone). The app features the following:

Previous
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Live Tracking

The app lets you track any runner you like during the race. The Life Tracking tool means you can follow the paces of anyone taking part in the Marathon or the Valencia 10-km Race and see how fast he or she is running.

Trial news and new features

There is a direct link to the web page so that you can find out all the latest news on the trial and discover new features of the marathon on the 1st of December in Valencia Ciudad del Running.

Circuit Map

Discover the fastest marathon in Spain (2:04:31, 2018) as well as all the details on the best 42,195 trial in the country, as ranked by the Royal Spanish Athletics Federation (RFEA).

Best videos

The word is out! Valencia’s swift marathon is one of the most enjoyable to run, thanks to over 200 support points along the circuit and the amazing atmosphere all the way to the Finish.

Selfies

The app also lets you upload and share your selfies with other runners, making for a great atmosphere in the months leading up to the trial.

Classifications

Once you have finished the race, the app will also give you direct access to the classifications for the Valencia Marathon.

The free mobile phone app is available for both iOS and Android devices.