{"id":21917,"date":"2026-09-08T16:09:41","date_gmt":"2026-09-08T14:09:41","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=21917"},"modified":"2026-09-08T16:15:51","modified_gmt":"2026-09-08T14:15:51","slug":"tapering-que-es","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/es\/tapering-que-es\/","title":{"rendered":"Qu\u00e9 es el tapering en running y qu\u00e9 beneficios tiene"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"21917\" class=\"elementor elementor-21917\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b87b648 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b87b648\" 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-f135c96\" data-id=\"f135c96\" 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-2574d6b elementor-widget elementor-widget-text-editor\" data-id=\"2574d6b\" 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><span style=\"font-weight: 400;\">Llegar al d\u00eda de la carrera en las mejores condiciones f\u00edsicas no es cuesti\u00f3n de suerte ni de entrenar al m\u00e1ximo hasta la v\u00edspera. En el atletismo y las carreras de fondo, el rendimiento final depende en gran medida de saber frenar a tiempo. Aqu\u00ed es donde entra en juego la fase de afinamiento o <\/span><i><span style=\"font-weight: 400;\">tapering<\/span><\/i><span style=\"font-weight: 400;\">, una estrategia clave en la planificaci\u00f3n deportiva.<\/span><\/p><p><span style=\"font-weight: 400;\">En <\/span><b>D\u00e9cimas<\/b><span style=\"font-weight: 400;\"> sabemos que preparar una prueba exige disciplina. Al igual que conf\u00edas en prendas confeccionadas con materiales resistentes y duraderos para tus entrenamientos m\u00e1s duros, aprender a gestionar el descanso consciente es el secreto para que todo tu esfuerzo d\u00e9 frutos en la l\u00ednea de meta.<\/span><\/p><h2><b>Tapering: qu\u00e9 es y en qu\u00e9 consiste esta fase de afinamiento<\/b><\/h2><p><span style=\"font-weight: 400;\">Si te preguntas <\/span><b>qu\u00e9 es el tapering<\/b><span style=\"font-weight: 400;\">, la respuesta es simple: es la reducci\u00f3n progresiva y planificada de la carga de entrenamiento en los d\u00edas o semanas previos a una competici\u00f3n objetivo. Su prop\u00f3sito principal es eliminar la fatiga acumulada durante meses de preparaci\u00f3n, permitiendo que el cuerpo se recupere por completo sin perder las adaptaciones fisiol\u00f3gicas conseguidas.<\/span><\/p><p><span style=\"font-weight: 400;\">Entender <\/span><b>qu\u00e9 es el tapering en entrenamiento<\/b><span style=\"font-weight: 400;\"> implica asumir que \u00abmenos es m\u00e1s\u00bb en la recta final. No se trata de parar de correr por completo ni de adoptar un sedentarismo absoluto, sino de recortar el kilometraje manteniendo peque\u00f1os est\u00edmulos de velocidad para que la musculatura llegue descansada, el\u00e1stica y con ganas de competir.<\/span><\/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-28c4b5f8 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"28c4b5f8\" 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-39aace32\" data-id=\"39aace32\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap 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<img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_RUNNING_Tenth_ZAPATILLA_USR700_MN_HOMBRE_6526137300-101-1_24042026125619.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA RUNNING Tenth USR700 HOMBRE<\/p>\n                                        <p class=\"final-price\">29.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                    <\/div>\n        <div class=\"swiper-pagination\"><\/div>\n        <div class=\"swiper-button-prev\"><\/div>\n        <div class=\"swiper-button-next\"><\/div>\n      <\/div>\n      <script src=\"https:\/\/www.decimas.com\/blog\/wp-content\/plugins\/elementor-products\/widgets\/..\/assets\/js\/swiper\/swiper-bundle.min.js\"><\/script>      \n      <script>\n        var swiper = new Swiper('.swiper-container', {\n          slidesPerView: 1,\n          spaceBetween: 16,\n          pagination: {\n            el: 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elementor-element elementor-element-0aff345\" data-id=\"0aff345\" 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-d803f9e elementor-widget elementor-widget-text-editor\" data-id=\"d803f9e\" 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<h2><b>Por qu\u00e9 es crucial aplicar el tapering en running antes de una carrera<\/b><\/h2><p><span style=\"font-weight: 400;\">Durante un plan de entrenamiento exigente, el cuerpo acumula un estr\u00e9s f\u00edsico y metab\u00f3lico enorme. Aplicar el <\/span><b>tapering en running<\/b><span style=\"font-weight: 400;\"> es crucial porque es en esta fase donde ocurren los verdaderos \u00abmilagros\u00bb fisiol\u00f3gicos: los dep\u00f3sitos de gluc\u00f3geno muscular se llenan al m\u00e1ximo, las microlesiones en las fibras se reparan y el sistema nervioso central se regenera.<\/span><\/p><p><span style=\"font-weight: 400;\">Llegar a la l\u00ednea de salida con fatiga latente es el error n\u00famero uno de muchos corredores. El tapering garantiza que te presentes en el caj\u00f3n de salida con la sensaci\u00f3n de tener \u00ablas piernas frescas\u00bb y listas para volar.<\/span><\/p><h2><b>Principales beneficios del tapering en el entrenamiento de un corredor<\/b><\/h2><p><span style=\"font-weight: 400;\">Llevar a cabo una puesta a punto bien estructurada aporta ventajas medibles en el rendimiento:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>S\u00fapercompensaci\u00f3n muscular:<\/b><span style=\"font-weight: 400;\"> Reparaci\u00f3n total de los tejidos desgastados y restauraci\u00f3n de los niveles de gluc\u00f3geno.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mejora del VO2 m\u00e1x y la econom\u00eda de carrera:<\/b><span style=\"font-weight: 400;\"> Tu cuerpo consume menos energ\u00eda para mantener el mismo ritmo.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducci\u00f3n del estr\u00e9s emocional:<\/b><span style=\"font-weight: 400;\"> Disminuye la ansiedad acumulada y mejora la calidad del descanso nocturno.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aumento de la fuerza explosiva:<\/b><span style=\"font-weight: 400;\"> Sensaci\u00f3n de ligereza y mayor capacidad de respuesta en el sprint final.<\/span><\/li><\/ul><h2><b>C\u00f3mo estructurar la fase de tapering seg\u00fan tu objetivo (10k, 21k o Marat\u00f3n)<\/b><\/h2><p><span style=\"font-weight: 400;\">La duraci\u00f3n de esta fase var\u00eda seg\u00fan la distancia de la prueba a la que te enfrentes:<\/span><\/p><table><tbody><tr><td><p><b>Distancia<\/b><\/p><\/td><td><p><b>Duraci\u00f3n del Tapering<\/b><\/p><\/td><td><p><b>Reducci\u00f3n del Volumen<\/b><\/p><\/td><\/tr><tr><td><p><b>10 Kil\u00f3metros<\/b><\/p><\/td><td><p><span style=\"font-weight: 400;\">7 a 10 d\u00edas<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Reducir un 30% a 40% el kilometraje<\/span><\/p><\/td><\/tr><tr><td><p><b>Media Marat\u00f3n (21k)<\/b><\/p><\/td><td><p><span style=\"font-weight: 400;\">10 a 14 d\u00edas<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Reducir un 40% a 50% progresivamente<\/span><\/p><\/td><\/tr><tr><td><p><b>Marat\u00f3n (42k)<\/b><\/p><\/td><td><p><span style=\"font-weight: 400;\">21 d\u00edas (3 semanas)<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Reducir entre un 50% y un 60% el volumen<\/span><\/p><\/td><\/tr><\/tbody><\/table><h3><b>Reducci\u00f3n del volumen vs. Mantenimiento de la intensidad<\/b><\/h3><p><span style=\"font-weight: 400;\">El error m\u00e1s com\u00fan es bajar la velocidad. Para no perder chispa, la regla de oro es: <\/span><b>reduce los kil\u00f3metros (volumen), pero mant\u00e9n la intensidad (ritmos)<\/b><span style=\"font-weight: 400;\">. Si hac\u00edas series de 1.000 metros a ritmo de carrera, sigue haci\u00e9ndolas, pero reduce a la mitad el n\u00famero de repeticiones.<\/span><\/p><h3><b>El papel del descanso, la nutrici\u00f3n y la hidrataci\u00f3n<\/b><\/h3><p><span style=\"font-weight: 400;\">Aumenta ligeramente la ingesta de hidratos de carbono complejos en los tres d\u00edas previos para saturar las reservas energ\u00e9ticas. Bebe agua de forma constante y prioriza dormir entre 7 y 8 horas diarias para maximizar la liberaci\u00f3n de hormona del crecimiento.<\/span><\/p><h2><b>Errores comunes que debes evitar durante la puesta a punto<\/b><\/h2><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recuperar entrenamientos perdidos:<\/b><span style=\"font-weight: 400;\"> Intentar hacer la tirada larga que te saltaste tres semanas atr\u00e1s solo te garantizar\u00e1 llegar agotado.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Probar cosas nuevas:<\/b><span style=\"font-weight: 400;\"> No cambies tu dieta ni experimentes con geles energ\u00e9ticos desconocidos en esta fase.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Caer en la \u00abpsicosis del corredor\u00bb:<\/b><span style=\"font-weight: 400;\"> Es normal sentir peque\u00f1as molestias fantasma o un ligero aumento de peso por la retenci\u00f3n de gluc\u00f3geno y agua. Mant\u00e9n la calma, tu cuerpo se est\u00e1 preparando.<\/span><\/li><\/ol><h2><b>La importancia de elegir la equipaci\u00f3n id\u00f3nea para el d\u00eda de la competici\u00f3n<\/b><\/h2><p><span style=\"font-weight: 400;\">En la recta final, la regla de oro es taxativa: <\/span><b>jam\u00e1s estrenes nada el d\u00eda de la prueba<\/b><span style=\"font-weight: 400;\">. Toda tu ropa deportiva, calcetines y zapatillas deben haber sido probados con anterioridad en tus entrenamientos a ritmo de carrera.<\/span><\/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-1a585be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1a585be\" 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-2c8be34\" data-id=\"2c8be34\" 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-7c6b300 elementor-widget elementor-widget-code-highlight\" data-id=\"7c6b300\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"code-highlight.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"prismjs-solarizedlight  word-wrap\">\n\t\t\t<pre data-line=\"\" class=\"highlight-height language-javascript \">\n\t\t\t\t<code readonly=\"true\" class=\"language-javascript\">\n\t\t\t\t\t<xmp>Para el gran d\u00eda, en D\u00e9cimas te recomendamos seleccionar prendas ultraligeras que destaquen por su alta transpirabilidad, garantizando una r\u00e1pida evacuaci\u00f3n del sudor para evitar rozaduras o enfriamientos indeseados. \u00a1Afronte la recta final con confianza y disfruta de tu recompensa en la meta!<\/xmp>\n\t\t\t\t<\/code>\n\t\t\t<\/pre>\n\t\t<\/div>\n\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Llegar al d\u00eda de la carrera en las mejores condiciones f\u00edsicas no es cuesti\u00f3n de suerte ni de entrenar al m\u00e1ximo hasta la v\u00edspera. En el atletismo y las carreras de fondo, el rendimiento final depende en gran medida de saber frenar a tiempo. Aqu\u00ed es donde entra en juego la fase de afinamiento o [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":21919,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-21917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tapering en running: qu\u00e9 es y sus principales beneficios | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Descubre qu\u00e9 es el tapering en running, c\u00f3mo estructurar esta fase antes de tu carrera y los beneficios clave para llegar en tu mejor estado de forma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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