{"id":2092,"date":"2017-03-29T10:07:56","date_gmt":"2017-03-29T08:07:56","guid":{"rendered":"https:\/\/www.decimas.es\/blog\/?p=2092"},"modified":"2023-10-02T13:57:23","modified_gmt":"2023-10-02T11:57:23","slug":"correr-sin-cansarse","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/es\/correr-sin-cansarse\/","title":{"rendered":"C\u00f3mo correr sin cansarse"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2092\" class=\"elementor elementor-2092\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b0fed1a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b0fed1a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-734a892b\" data-id=\"734a892b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d2a9306 elementor-widget elementor-widget-text-editor\" data-id=\"1d2a9306\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: justify;\">El running es una de las pr\u00e1cticas deportivas que elige la gente cuando quiere ponerse en forma y ganar resistencia. Cada vez son m\u00e1s los que deciden cuidarse y realizar ejercicio para mantenerse en forma. Pero si est\u00e1s empezando a hacer ejercicios, probablemente te llevar\u00e1 tiempo llegar a <strong>c\u00f3mo correr sin cansarse<\/strong>.<\/p>\r\n<p style=\"text-align: justify;\">Pero no es tan simple como salir a correr todos los d\u00edas al mismo ritmo y los mismos kil\u00f3metros, hay que saber entrenar para ganar resistencia corriendo. Si mejoramos los entrenamientos podemos ganar resistencia de manera m\u00e1s r\u00e1pida, evitando lesiones y sin caer en la monoton\u00eda de los entrenamientos.<\/p>\r\n<p style=\"text-align: justify;\">C\u00f3mo correr sin cansarse no es imposible si cuidamos algunos aspectos y los ponemos en pr\u00e1ctica de forma regular, como la alimentaci\u00f3n, hidrataci\u00f3n y respiraci\u00f3n, as\u00ed como usar unas buenas <u><a href=\"https:\/\/www.decimas.com\/es-es\/zapatillas-running-hombre\">zapatillas running hombre<\/a><\/u> y <u><a href=\"https:\/\/www.decimas.com\/es-es\/zapatillas-running-mujer\">zapatillas running mujer<\/a><\/u>, que ayudar\u00e1n a optimizar nuestro esfuerzo y rendimiento.<\/p>\r\n<p style=\"text-align: justify;\">\u00a0<img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-2094\" title=\"correr sin cansarse\" src=\"https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=342&#038;ixlib=php-3.3.0&#038;w=594\" alt=\"como correr sin cansarse\" srcset=\"https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=403&amp;ixlib=php-3.3.0&amp;w=700 700w, https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=144&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=442&amp;ixlib=php-3.3.0&amp;w=768 768w, https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=69&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2017\/03\/running16.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=1000 1000w\" sizes=\"(max-width: 594px) 100vw, 594px\" data-recalc-dims=\"1\" \/><\/p>\r\n&nbsp;\r\n<h2>Consejos para saber c\u00f3mo correr sin cansarse<\/h2>\r\n<p style=\"text-align: justify;\">El running es un ejercicio que trabaja la resistencia aer\u00f3bica, por lo tanto el sistema cardiovascular es m\u00e1s fuerte y potencia los m\u00fasculos y articulaciones del cuerpo, sobre todo de las piernas. A pesar de ello, realizar esta actividad sin unas t\u00e9cnicas previas evitar\u00e1 el desarrollo de ciertas funciones por la pronta aparici\u00f3n del cansancio. La fatiga es un s\u00edntoma inevitable, y aunque no podemos suprimir esa peque\u00f1a sensaci\u00f3n de sufrimiento, si existen m\u00e9todos para minimizarla y aprender a c\u00f3mo correr sin cansarse:<\/p>\r\n\r\n<ul>\r\n \t<li style=\"text-align: justify;\">Respirar bien: M\u00e1s all\u00e1 del ritmo o la distancia que lleves recorrida, seguir una serie de par\u00e1metros de respiraci\u00f3n prevendr\u00e1n la fatiga y la falta de aliento.<\/li>\r\n \t<li style=\"text-align: justify;\">El calentamiento al inicio de la carrera es importante para prevenir lesiones, pero tambi\u00e9n para que nuestro cuerpo alcance las condiciones \u00f3ptimas y sepa c\u00f3mo correr sin cansarse.<\/li>\r\n \t<li style=\"text-align: justify;\">Correr cuando las condiciones climatol\u00f3gicas sean las adecuadas. Recomendable no salir a correr con lluvia. En invierno evitar las horas del d\u00eda en las que haga m\u00e1s fr\u00edo. En verano, huye del calor.<\/li>\r\n \t<li style=\"text-align: justify;\">La postura del cuerpo tambi\u00e9n es importante. B\u00e1sico que la espalda est\u00e9 bien erguida para favorecer la llegada del aire a los pulmones.<\/li>\r\n \t<li style=\"text-align: justify;\">Si te gusta escuchar m\u00fasica, puedes ponerte los auriculares como efecto motivador. M\u00e1s all\u00e1 de amenizar tu entrenamiento, te ayudar\u00e1 a coordinarte con tus pasos y tu ritmo. La m\u00fasica de los 80 y soundtrack de pel\u00edculas de acci\u00f3n son adecuadas para el objetivo de c\u00f3mo correr sin cansarse.<\/li>\r\n \t<li style=\"text-align: justify;\">Hidrataci\u00f3n. Tanto en verano como en invierno, tienes que mantenerte hidratado. Si dejas que tu cuerpo te indique que tiene sed, habr\u00e1s reducido tu rendimiento. Hay que beber tragos cortos.<\/li>\r\n \t<li style=\"text-align: justify;\">Descanso: Intenta dormir al menos siete horas ininterrumpidas por noche para poder estar bien descansado para llegar a c\u00f3mo correr sin cansarse.<\/li>\r\n<\/ul>\r\n<h2>Ejemplos de entrenamientos para aprender c\u00f3mo correr sin cansarse<\/h2>\r\n<p style=\"text-align: justify;\">La variedad en los entrenamientos nos va a permitir ganar resistencia y conocer c\u00f3mo correr sin cansarse sin llegar al momento en el que nos estanquemos. Los d\u00edas de rodaje m\u00e1s largo vamos a trabajar la resistencia aer\u00f3bica. Los d\u00edas de serie, la resistencia anaer\u00f3bica para fortalecer los las piernas y darle un empuj\u00f3n a la respiraci\u00f3n. Y los d\u00edas de rodaje r\u00e1pido acostumbraremos a nuestro cuerpo a trabajar con una fatiga relativa, lo que a la larga nos dar\u00e1 la capacidad de resistir a esfuerzos prolongados.<\/p>\r\n<p style=\"text-align: justify;\">Un ejemplo semanal para alguien que quiera aprender a c\u00f3mo correr sin cansarse puede ser el siguiente:<\/p>\r\n\r\n<ul style=\"text-align: justify;\">\r\n \t<li>Lunes: correr 5 km a ritmo suave con el que no acabe muy fatigado.<\/li>\r\n \t<li>Mi\u00e9rcoles: trote de calentamiento m\u00e1s 5 series de 300 metros a ritmo intenso<\/li>\r\n \t<li>Viernes: correr 3,5 km a un ritmo vivo, con el que acabemos algo fatigados pero no por los suelos<\/li>\r\n \t<li>Martes, jueves y fines de semana: descanso.<\/li>\r\n \t<li>Despu\u00e9s podemos aumentar cada semana un 5-10% el kilometraje y la velocidad de carrera (depender\u00e1 de las posibilidades de cada uno).<\/li>\r\n<\/ul>\r\n<p style=\"text-align: justify;\">Para aquellos que est\u00e1n m\u00e1s en forma y quieren mejorar la resistencia ser\u00eda:<\/p>\r\n\r\n<ul>\r\n \t<li style=\"text-align: justify;\">Lunes: correr 8 km a ritmo medio, sin acabar excesivamente fatigados.<\/li>\r\n \t<li style=\"text-align: justify;\">Mi\u00e9rcoles: trote de calentamiento m\u00e1s 8 series de 400 metros a ritmo intenso.<\/li>\r\n \t<li style=\"text-align: justify;\">Viernes: 6 km a ritmo medio-fuerte.<\/li>\r\n \t<li style=\"text-align: justify;\">Martes, jueves y s\u00e1bado: descanso.<\/li>\r\n \t<li style=\"text-align: justify;\">Domingo: descanso o 5 km con cambios de ritmo cada 3 minutos.<\/li>\r\n<\/ul>\r\n<p style=\"text-align: justify;\"><strong>Estos consejos para correr sin cansarte requieren de mucha paciencia y constancia. As\u00ed que recuerda y no olvides lo siguiente: \u00a1Lo \u00fanico imposible es aquello que no se intenta!<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5212f9a6 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"5212f9a6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-344ab49d\" data-id=\"344ab49d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5bf78657 elementor-widget elementor-widget-heading\" data-id=\"5bf78657\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00daltimas novedades en deportes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-590c7db6 elementor-widget elementor-widget-get_products_by_category_id\" data-id=\"590c7db6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"get_products_by_category_id.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"swiper-container\">\n        <div class=\"swiper-wrapper\">\n                      <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-running-tenth-zapatilla-duck-wm-mujer-5526137301.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img 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Cada vez son m\u00e1s los que deciden cuidarse y realizar ejercicio para mantenerse en forma. Pero si est\u00e1s empezando a hacer ejercicios, probablemente te llevar\u00e1 tiempo llegar a c\u00f3mo correr sin cansarse. Pero no es [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":2082,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49,51],"tags":[192],"class_list":["post-2092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deportes","category-running","tag-consejos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>C\u00f3mo correr sin cansarse - Blog D\u00e9cimas<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.decimas.com\/blog\/es\/correr-sin-cansarse\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo correr sin cansarse\" \/>\n<meta property=\"og:description\" content=\"El running es una de las pr\u00e1cticas deportivas que elige la gente cuando quiere ponerse en forma y ganar resistencia. Cada vez son m\u00e1s los que deciden cuidarse y realizar ejercicio para mantenerse en forma. Pero si est\u00e1s empezando a hacer ejercicios, probablemente te llevar\u00e1 tiempo llegar a c\u00f3mo correr sin cansarse. 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