“If you're not healthy, you don't belong on the trail,” says Dr. Andi Grünenfelder, racing doctor at the Engadin Ski Marathon. Together with physiotherapist Marzell Parpan, he talks about how to properly prepare for the Engadin ski marathon.
“Cross-country skiing is probably the healthiest sport of all,” enthuses former top runner Andi Grünenfelder. “Cross-country skiing trains the whole body, everyone can go at their own pace and thanks to the soft surface, falls are almost always without consequences.” Anyone who is new to preparing for the Engadin Ski Marathon would do well to contact a sports doctor or sports physiotherapist first. His analysis serves as a basis for establishing healthy and efficient training.
You can't force anything: “The training effect is best when a hard training session also includes a recovery phase,” explains physiotherapist Marzell Parpan from MTZ Heilbad in St. Moritz. “Always training hard at the limit of performance makes you tired, but the effect is low.”
“If you train properly, you have to train much less, achieve much more and are fitter afterwards,” confirms Andi Grünenfelder. “Even top runners like Dario Cologna train three quarters of their workload at a low level of performance and build in peaks over and over again. It's more fun and does a lot more good in terms of shape.”
In racing, as in training, you shouldn't overestimate yourself: “Instead of trying to follow someone who is simply too fast, you should go at your own pace. This is the only way you can enjoy the run and reach your destination safely,” Grünenfelder advises, stressing: “You should only expect your body to do endurance if you feel healthy. Even a harmless flu can suddenly have serious consequences during a marathon.”
After the race: sore muscles
Anyone who has successfully completed the Engadin is looking forward to a massage. Once again this year, a massage team is available in the target building. “Muscle soreness only comes afterwards and reaches its peak two days after continuous performance,” explains Marzell Parpan. Light exercise and massage help; they increase metabolism and thus accelerate regeneration.
“However, if the pain in muscles or joints does not disappear after about a week or even gets worse, you should consult a physiotherapist or doctor. It could be an injury that should be treated.”
However, the best prevention against cramps and sore muscles is good training. “If you move more before, you'll get through the Engadin better afterwards,” says Andi Grünenfelder with a smile and adds: “The good cross-country skier is made in summer.”
Minor and major emergencies at the Engadin Ski Marathon
As a race doctor, Dr. Andi Grünenfelder conducts around 100 doctors, paramedics and helpers at the Engadin Ski Marathon, spread over eleven posts along the route: “We have the necessary specialists and equipment for every eventuality at every post.”
Mobility is an important part of the medical organization: A REGA helicopter parked specifically for the marathon, eight snowmobiles and ambulance vehicles from the local rescue organization REO ensure that doctors and helpers can quickly get to any point along the route.
Most treatments during a race involve abrasions, bruises, or strains following falls. Trivia in everyday life, they can make it difficult or even impossible to continue running a marathon. Cramps also happen again and again. “Drink enough in small quantities,” advises physiotherapist Marzell Parpan. “The refreshment post has everything the body needs for the run.”
Fortunately, cardiovascular problems are rare: “The topography of the run is actually feasible for everyone after appropriate preparation,” says racing doctor Grünenfelder. “But if you don't feel healthy, you definitely shouldn't start. Health must always come first.”
Anyone who feels uncomfortable during the run should take a break and ask volunteers, spectators or other participants for help. If necessary, the medical department or a doctor can then be called up via the telephone number 144. If it is a cardiovascular problem, rapid help is vital: An immediate alert via telephone 144 and, if necessary, resuscitation measures with chest compressions and ventilation can save lives.
This article by Christian Gartmann was published in 2016 edition of “Mag 42”, the official magazine of the Engadin Ski Marathon.
Christian Gartmann has been responsible for media events at the Engadin Ski Marathon since 2014.