Heat, altitude and crowds make the race more demanding than it seems
The São Silvestre International Race reaches its 100th edition, consolidated as the largest street race in Latin America. Always organized on December 31, in the center of São Paulo, the competition brings together around 55,000 participants.
However, behind the festive and competitive atmosphere, the challenges of São Silvestre make the race one of the most demanding on the Brazilian sporting calendar.
Unlike most street races, São Silvestre takes place under specific conditions that directly impact the performance and safety of the runners.
Long distances, high temperatures, courses with notable climbs and large crowds create a scenario that requires careful preparation, especially among amateur athletes.
Why does São Silvestre deviate from the standard of street racing?
According to Diego Leite de Barros, a sports physiologist and coach responsible for preparing more than 500 athletes, the race has unique characteristics.
“São Silvestre is an extraordinary race. It is 15 kilometers long, a distance which, for the vast majority of people, exceeds an hour of running,” he explains.
According to him, many runners stay in continuous effort for up to an hour and a half. “This already requires more careful hydration and energy replacement strategies,” he says.
Prolonged activity duration increases physical exhaustion and increases the risk of discomfort along the way.
Heat, crowds and travel increase wear and tear
Another deciding factor is the departure time, which occurs after 8 a.m.
“It’s a race that takes place in the middle of summer, with intense heat, which increases the loss of fluids and electrolytes. The body feels it much more,” emphasizes Diego.
The large concentration of people also attracts attention. With tens of thousands of runners occupying the narrow streets of the city center, dispersion is slow.
“Promiscuity makes it difficult to access hydration points, hinders breathing and increases the risk of falls,” warns the specialist.
How to reduce risks and run safer
The context of the end-of-year festivities exacerbates the challenges of São Silvestre. Changes in routine, alcohol consumption and sleepless nights cause many athletes to combine little preparation with the demands of racing.
“In any case, it is common to see people who are not in the best shape to run 15 kilometers start running,” observes Diego.
To minimize risks, it reinforces the importance of planning. “The first point is to train for the distance, taking into account altimetry and heat. It is also essential to set a pacing strategy, because the initial descent pushes many people beyond the ideal,” he explains.
Hydration should be distributed throughout the course, with replacement of electrolytes and carbohydrates after 45 minutes of activity. “Always use products that the athlete is already used to consuming,” he advises.
In the end, the advice is simple. “Understanding your own physiological limits is fundamental. São Silvestre is a historic and festive race, and with planning you can cross the finish line in good health,” he concludes.
Also read:
About The Author
