{"id":2475,"date":"2026-07-21T14:56:19","date_gmt":"2026-07-21T12:56:19","guid":{"rendered":"https:\/\/www.decimas.es\/blog\/?p=2475"},"modified":"2026-07-21T14:56:21","modified_gmt":"2026-07-21T12:56:21","slug":"entrenamiento-trail-running-recomendaciones","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/es\/entrenamiento-trail-running-recomendaciones\/","title":{"rendered":"\u00bfC\u00f3mo crear un plan de entrenamiento para trail running?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2475\" class=\"elementor elementor-2475\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f07730b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f07730b\" 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-5c9fd752\" data-id=\"5c9fd752\" 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-79d058a0 elementor-widget elementor-widget-text-editor\" data-id=\"79d058a0\" 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;\">Dejar atr\u00e1s la monoton\u00eda de las calles y adentrarse en la monta\u00f1a es un paso emocionante para cualquier corredor. El contacto con la naturaleza, la belleza de los paisajes y el desaf\u00edo constante del terreno hacen que esta disciplina gane cada vez m\u00e1s adeptos. Sin embargo, la monta\u00f1a no se domina igual que la carretera; exige una preparaci\u00f3n f\u00edsica y mental totalmente diferente. Dise\u00f1ar un buen plan de <\/span><b>entrenamiento de trail running<\/b><span style=\"font-weight: 400;\"> es el factor clave para disfrutar de las cumbres con seguridad, mejorar tu rendimiento y evitar lesiones.<\/span><\/p><p><span style=\"font-weight: 400;\">En <\/span><b>D\u00e9cimas<\/b><span style=\"font-weight: 400;\"> compartimos tu pasi\u00f3n por la aventura exterior. Sabemos que para enfrentarse a la impredecibilidad del clima y el terreno t\u00e9cnico, es vital contar con equipaci\u00f3n de alta <\/span><b>transpirabilidad<\/b><span style=\"font-weight: 400;\"> y calzado confeccionado con materiales resistentes y duraderos que te mantengan estable en cada zancada.<\/span><\/p><h2><b>C\u00f3mo es un plan de entrenamiento para trail running y por qu\u00e9 es diferente al asfalto<\/b><\/h2><p><span style=\"font-weight: 400;\">A diferencia del running urbano, donde el ritmo por kil\u00f3metro y el asfalto plano dictan la sesi\u00f3n, el trail running se rige por las condiciones del entorno. En la monta\u00f1a, el reloj pasa a un segundo plano y cobra importancia el tiempo total de esfuerzo y el desnivel acumulado.<\/span><\/p><p><span style=\"font-weight: 400;\">Correr sobre tierra, rocas, barro o ra\u00edces exige una demanda muscular y cognitiva infinitamente mayor. Mientras que en el asfalto el movimiento es repetitivo y lineal, en la naturaleza cada pisada es distinta, lo que requiere una constante adaptaci\u00f3n de los tobillos, rodillas y del Core para mantener el equilibrio. Por ello, un plan enfocado a la monta\u00f1a no busca solo acumular kil\u00f3metros, sino preparar al cuerpo para soportar subidas exigentes y bajadas pronunciadas.<\/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-1005ac4e elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"1005ac4e\" 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-63f28aef\" data-id=\"63f28aef\" 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-18c19280 elementor-widget elementor-widget-heading\" data-id=\"18c19280\" 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-37a635e5 elementor-widget elementor-widget-get_products_by_category_id\" data-id=\"37a635e5\" 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-montana-puma-skyrocket-hombre-pum7260261.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_MONTA_A_Puma_SKYROCKET_HOMBRE_PUM7260261-200-1_10072026080947.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA MONTA\u00d1A Puma SKYROCKET HOMBRE<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">59.99\u20ac<\/p>\n                        <p class=\"final-price\">39.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -33%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-barefoot-o-hombre-6526166702.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_BAREFOOT_O_HOMBRE_6526166702-600-1_23062026093840.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA BAREFOOT O HOMBRE<\/p>\n                                        <p class=\"final-price\">49.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-barefoot-o-hombre-6526159604.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_BAREFOOT_O_HOMBRE_6526159604-247-1_20032026091235.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA BAREFOOT O HOMBRE<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">69.99\u20ac<\/p>\n                        <p class=\"final-price\">39.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -43%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-barefoot-o-hombre-6526159604.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_BAREFOOT_O_HOMBRE_6526159604-800-1_20032026091249.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA BAREFOOT O HOMBRE<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">69.99\u20ac<\/p>\n                        <p class=\"final-price\">39.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -43%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-barefoot-o-hombre-6526159604.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_BAREFOOT_O_HOMBRE_6526159604-101-1_20032026091228.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA BAREFOOT O HOMBRE<\/p>\n                                        <div class=\"special-price\">\n                        <p class=\"regular-price\">69.99\u20ac<\/p>\n                        <p class=\"final-price\">39.99\u20ac<\/p>\n                        <p class=\"discount-price\"> -43%<\/p>\n                      <\/div>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-topogrip-m-hombre-6526165300.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_TOPOGRIP_M_HOMBRE_6526165300-221-1_16022026110353.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA TOPOGRIP M HOMBRE<\/p>\n                                        <p class=\"final-price\">59.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-topogrip-m-hombre-6526165300.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_TOPOGRIP_M_HOMBRE_6526165300-600-1_29062026101509.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA TOPOGRIP M HOMBRE<\/p>\n                                        <p class=\"final-price\">59.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-topogrip-m-hombre-6526165300.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_TOPOGRIP_M_HOMBRE_6526165300-200-1_04022026132535.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA TOPOGRIP M HOMBRE<\/p>\n                                        <p class=\"final-price\">59.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-azero-mn-hombre-6726159611.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_AZERO_MN_HOMBRE_6726159611-221-1_27012026132748.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA AZERO MN HOMBRE<\/p>\n                                        <p class=\"final-price\">39.99\u20ac<\/p>\n                                      <\/div>\n              <\/a>\n                          <a href=\"https:\/\/www.decimas.com\/es-es\/zapatilla-outdoor-tenth-zapatilla-azero-mn-hombre-6726159611.html\" class=\"swiper-slide\">\n                <div class=\"product-box\">\n                  <div class=\"product-image\">\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/Z\/A\/ZAPATILLA_OUTDOOR_Tenth_ZAPATILLA_AZERO_MN_HOMBRE_6726159611-247-1_02022026090659.jpg\" \/>\n                  <\/div>\n                  <p class=\"product-name\">ZAPATILLA OUTDOOR Tenth ZAPATILLA AZERO MN HOMBRE<\/p>\n                                        <p class=\"final-price\">39.99\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: '.swiper-pagination',\n            clickable: true\n          },\n          navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n          },\n          centerInsufficientSlides: true,\n          breakpoints: {\n            768:{\n              slidesPerView: 4,\n            },\n            1025:{\n              slidesPerView: 4,\n            }\n          }\n        });\n      <\/script>\n      \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-6cd76a1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6cd76a1\" 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-ac17dec\" data-id=\"ac17dec\" 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-865b492 elementor-widget elementor-widget-text-editor\" data-id=\"865b492\" 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>Pilares esenciales para dise\u00f1ar tu entrenamiento para trail running desde cero<\/b><\/h2><p><span style=\"font-weight: 400;\">Para que tu planificaci\u00f3n sea s\u00f3lida y te permita progresar sin contratiempos, debe sostenerse sobre tres pilares fundamentales:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volumen por tiempo (no por distancia):<\/b><span style=\"font-weight: 400;\"> Mide tus salidas largas en horas. Completar 15 kil\u00f3metros en monta\u00f1a puede llevarte el doble de tiempo que en ciudad debido a las pendientes.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Entrenamiento de desnivel:<\/b><span style=\"font-weight: 400;\"> Es crucial acumular metros de ascenso y descenso de forma progresiva. Tu cuerpo debe aprender a gestionar la fatiga que produce la gravedad.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trabajo de propiocepci\u00f3n:<\/b><span style=\"font-weight: 400;\"> Ejercicios espec\u00edficos para fortalecer los ligamentos y tendones del tobillo, ense\u00f1ando a tus articulaciones a reaccionar de forma refleja ante pisadas inestables.<\/span><\/li><\/ol><h2><b>Ejemplo de plan de entrenamiento para trail running gratis: estructura para tu semana<\/b><\/h2><p><span style=\"font-weight: 400;\">Para ayudarte a dar el salto a la monta\u00f1a, aqu\u00ed tienes una plantilla base que sirve como un <\/span><b>plan de entrenamiento para trail running gratis<\/b><span style=\"font-weight: 400;\">. Est\u00e1 dise\u00f1ada para un nivel intermedio que busca organizar su rutina de forma equilibrada:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunes:<\/b><span style=\"font-weight: 400;\"> Descanso total o descanso activo (caminar suave o nataci\u00f3n).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Martes (Carrera con cambios de ritmo):<\/b><span style=\"font-weight: 400;\"> 45 minutos en terreno llano introduciendo intervalos de alta intensidad para mejorar el consumo de ox\u00edgeno.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mi\u00e9rcoles (Fuerza en el gym o casa):<\/b><span style=\"font-weight: 400;\"> Sesi\u00f3n de tonificaci\u00f3n enfocada en tren inferior y Core.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jueves (Cuestas):<\/b><span style=\"font-weight: 400;\"> 15 minutos de calentamiento + 8 series de 1 minuto subiendo una pendiente pronunciada a ritmo fuerte, recuperando en la bajada.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Viernes:<\/b><span style=\"font-weight: 400;\"> Descanso total.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>S\u00e1bado (Tirada larga de trail):<\/b><span style=\"font-weight: 400;\"> 90 a 120 minutos en monta\u00f1a a ritmo c\u00f3modo, priorizando la adaptaci\u00f3n al terreno y disfrutando del entorno.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Domingo:<\/b><span style=\"font-weight: 400;\"> Senderismo ligero o descanso.<\/span><\/li><\/ul><h3><b>C\u00f3mo gestionar los desniveles y el terreno t\u00e9cnico en tus sesiones de monta\u00f1a<\/b><\/h3><p><span style=\"font-weight: 400;\">Durante tus salidas de monta\u00f1a, la gesti\u00f3n del esfuerzo es vital. En las subidas muy empinadas, no temas caminar: los corredores experimentados apoyan las manos en los muslos o usan bastones para ahorrar energ\u00eda y mantener las pulsaciones bajo control. En las bajadas t\u00e9cnicas, da pasos cortos y r\u00e1pidos, mant\u00e9n la mirada unos metros por delante de tus pies y usa los brazos abiertos para equilibrarte, evitando clavar el tal\u00f3n para proteger tus rodillas.<\/span><\/p><h2><b>La importancia del entrenamiento de fuerza para trail running y la prevenci\u00f3n de lesiones<\/b><\/h2><p><span style=\"font-weight: 400;\">Si hay un elemento que no puede faltar en tu rutina es el <\/span><b>entrenamiento de fuerza para trail running<\/b><span style=\"font-weight: 400;\">. Las bajadas de monta\u00f1a generan un impacto exc\u00e9ntrico brutal en tus cu\u00e1driceps, que act\u00faan como \u00abfrenos\u00bb constantes. Si estos m\u00fasculos no est\u00e1n bien acondicionados, la fatiga aparecer\u00e1 r\u00e1pido y las rodillas absorber\u00e1n todo el impacto, aumentando el riesgo de sufrir tendinitis.<\/span><\/p><p><span style=\"font-weight: 400;\">Dedicar al menos un d\u00eda a la semana a realizar sentadillas, zancadas, peso muerto y ejercicios unipodales (a una sola pierna) blindar\u00e1 tus articulaciones. Asimismo, un abdomen y una zona lumbar fuertes estabilizar\u00e1n tu postura cuando el cansancio empiece a hacer mella tras varias horas en la naturaleza.<\/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-91bb69b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"91bb69b\" 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-fa1b9c5\" data-id=\"fa1b9c5\" 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-36c542c elementor-widget elementor-widget-code-highlight\" data-id=\"36c542c\" 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-html \">\n\t\t\t\t<code readonly=\"true\" class=\"language-html\">\n\t\t\t\t\t<xmp>En D\u00e9cimas, te recordamos que entrenar la fuerza es el verdadero secreto para correr m\u00e1s r\u00e1pido, por m\u00e1s tiempo y de forma totalmente segura. \u00a1Prepara tus zapatillas de trail y conquista la monta\u00f1a!<\/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>Dejar atr\u00e1s la monoton\u00eda de las calles y adentrarse en la monta\u00f1a es un paso emocionante para cualquier corredor. El contacto con la naturaleza, la belleza de los paisajes y el desaf\u00edo constante del terreno hacen que esta disciplina gane cada vez m\u00e1s adeptos. Sin embargo, la monta\u00f1a no se domina igual que la carretera; [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":21673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49,51],"tags":[207],"class_list":["post-2475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deportes","category-running","tag-montana"],"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>C\u00f3mo crear un plan de entrenamiento para trail running | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Aprende a dise\u00f1ar un plan de entrenamiento para trail running paso a paso. 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