If you want to be at your best for your next race, here are 4 tips from our athlete Oriocx Irati Beorlegi. They're invaluable.

1. RUNNING AS A ROUTINE

If you want your legs to keep up with the pace of running, consistency pays off. Running 3 to 4 days a week will help you achieve your goal. The key isn't so much the frequency but rather alternating the types of runs and workouts: training focused on building endurance, interval training, and running on both asphalt and trails.

2. WE ARE WHAT WE EAT

This doesn't mean you should only eat one type of food, as many people tend to think. The key to healthy eating is to eat foods and portions adapted to your routine; eating a variety of foods, but in moderation. For example, some basic principles are:

1. Breakfast is the most important meal of the day; so you should nourish yourself well.
2. You should eat 5 meals a day, including fruit and nuts between the main meals of the day.
3. Your meals should include carbohydrates, protein, and vegetables. If you're preparing for a competition, you can increase your carbohydrate intake; and if it's after a good workout, increase your protein intake.
4. At dinner, it is preferable to remove carbohydrates and include only proteins and vegetables; except the day before a competition, where it is preferable to include carbohydrates.

3. AVOID ULTRA-PROCESSED FOODS, THEY ARE NOT GOOD FOR YOUR HEALTH

The further you avoid ultra-processed foods, the better your health will be. These foods often contain a large amount of sugar, so avoiding them can improve your health and athletic performance.

4. PHYSICAL AND MENTAL REST IS ESSENTIAL

Rest is very important; sleeping at least 7 hours will allow you to feel good. And as for training, it's important to have days to rest your body; here we find two ways to do this: either complete rest or active recovery.

Active rest refers to low-intensity exercise, such as cycling or recreational activities. Aim for at least one rest day per week to help your body perform better.

It's not all about physical rest; it's also important to rest your mind. For example, practicing yoga regularly can help improve your mental health, as well as your flexibility—essential foundations for the good health of any athlete or regular sports enthusiast.

We hope these tips have been helpful and we look forward to seeing you soon on the mountain with your Oriocx.