6 Tácticas para correr más rápido y durante más tiempo

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En el siguiente artículo presentaremos algunos consejos, muchos de ellos utilizados por atletas de élite, para correr más rápido y durante más tiempo. Aproveche al máximo su entrenamiento y participe en una maratón o carrera con los mejores resultados.

Las mejores técnicas para correr más rápido y más largo

Si te encuentras en una situación en la que entrenas mucho pero no ves cambios en tus marcas, o te resulta cada vez más difícil terminar una carrera, te introduciremos algunas técnicas para correr más rápido y durante más tiempo:

  1. Descanso

Sí, eso es exactamente lo que estás leyendo. El descanso es el primer consejo, porque es fundamental. Un descanso adecuado evitará que los músculos se sobrecarguen y ayudará a prevenir lesiones. Recuerde que las piernas en particular deben recuperarse del entrenamiento durante al menos 24 horas después del ejercicio.

Tal vez no puedas correr más rápido y más tiempo porque toma demasiados músculos y se cansan demasiado.

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  1. Tomar intervalos de entrenamiento

Dividir el kilometraje es una técnica que muchos corredores utilizan para gestionar mejor las carreras largas. Básicamente se trata de tomar descansos para que no sientas que estás corriendo demasiado. Para muchos, es un truco mental, no físico, pero puede ser muy útil.

Al dividir el tiempo de viaje en calentamiento, repeticiones rápidas, recuperación y enfriamiento, el kilometraje total parece menor que el total que has hecho…. Pero si lo sumas, ¡obtenerás exactamente lo que has corrido!

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  1. Incluir pendientes

Este es otro truco para correr más rápido y más largo, ya que fortalece sus piernas y hace que sus entrenamientos sean más efectivos.

Intercalcule los tipos de terreno para hacer ejercicio, añada pendientes suaves y más pronunciadas, y crúcelos hacia arriba y hacia abajo.

Incluso si usted está haciendo ejercicio en interiores durante su rutina, puede inclinar un poco su cinta de correr para obtener el mismo efecto. Esto es perfecto cuando, por razones climáticas, no es posible correr al aire libre.

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  1. Combinar velocidad con fuerza

Además de optar por las pistas, le recomendamos que haga ejercicios combinados y levante pesas en un gimnasio. Esto también traerá más fuerza a sus piernas y usted tendrá más fuerza.

Muchos corredores cometen el error de correr, cuando también deben hacer ejercicio en el gimnasio con pesas o en máquinas.

Si esto no llama la atención, no hay problema, ya que hay disciplinas que se basan en el ejercicio con el peso del cuerpo. Calistenia, por ejemplo, le dará la fuerza que necesita para correr más rápido y durante más tiempo.

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  1. Cambiar el ritmo

Seguramente usted sabe cuáles son sus velocidades máxima y mínima mientras corre. Ahora es el momento de cambiar entre ellos durante el entrenamiento y después de correr.

Dar todo tu potencial puede ser dañino, porque te cansará más rápido y por lo tanto no alcanzará tu meta. A veces es mejor disminuir la velocidad para llegar más lejos.

A su vez, le recomendamos que haga cambios de ritmo, según las distancias, para trabajar en lo que se conoce como «movimientos explosivos». Esto le dará más energía para realizar sus carreras.

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También llamados «fartlek» o «juegos de velocidad» son efectivos porque evitan el aburrimiento y los músculos se acostumbran a un ritmo específico.

¿Pero cómo se realizan? Usted varía el ritmo de ejecución durante el entrenamiento o la carrera. De esta manera, el atleta se concentra más en la intensidad y el esfuerzo que en la distancia. Los cambios de ritmo ayudan a mejorar las marcas y a tener más resistencia.

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  1. Tome un desayuno apropiado

Por último, pero no menos importante, los consejos para correr más rápido y durante más tiempo tienen que ver con la comida. Eso es porque si no tienes «combustible» en tu cuerpo, no puedes ver los resultados.

El desayuno es la comida más importante del día, no importa a qué hora entrenes. Recuerde agregar cereales, frutas y productos lácteos y espere por lo menos una hora antes de empezar a correr. Si haces ejercicio por la tarde, no comas demasiado almuerzo y merienda, una barra energética o una vitamina de frutas y cereales.

Si quieres correr más rápido y durante más tiempo, sigue estos consejos y verás buenos resultados en poco tiempo.

Correr mientras se escucha música: ventajas y desventajas (¡y una lista de reproducción!) Según algunos estudios, la música mejora el rendimiento físico, promueve la recuperación y mejora el rendimiento. Vea los beneficios de correr mientras escucha música! Leer más «

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  285. When you are obtaining tired with the hubbub of metropolis life, camping outdoors might be a absolutely entertaining and different experience. Nonetheless, it is essential to take into account, that there is a certain amount of threat involved and the demand for acclimatization to the outdoors. This post will arm you using the assistance you want for the fantastic camping out trip! An incredible product to put inside your outdoor camping rucksack when proceeding within the back again nation is a Ziploc case filled up with clothes dryer lint. There is absolutely no far better fireplace commencing materials than clothes dryer lint. It will hold a ignite and obtain your flame heading quickly and efficiently. Dryer lint uses up almost no room inside your load and is also extremely light-weight. When you find yourself camping out, absolutely essential for your gear can be a emergency blade. This is an essential component of your camping outdoors items. Get a top quality survival blade, not simply the lowest priced you can find, your life could be determined by it. These kitchen knives are all very very similar there is a long blade serrated using one aspect as well as a hollow handle. Within the handle you are able to have sport fishing collection, hooks, a compass, and fits like a little survival set. In case you have a new tent, practice environment it at home well before your vacation. This will likely keep you from possessing a tent with missing out on pieces and you then can set it up up appropriately. In addition, it can get rid of a portion of the aggravation usually connected with erecting a new tent. If you are looking at camping out, and also you are a new comer to the action, you then must not start off by yourself. It may be quite dangerous should you don’t know what you are carrying out, so it is essential to bring along a skilled friend to assist you find out the ropes. Though camping outdoors can be the best way to spend time outside the pressure of everyday life, it may convert bad easily if you’re not well prepared. This information has ideally given you some good ideas for the following journey!

  286. Regardless of whether this is basically the first-time camping or else you are already outdoor camping since you were actually a child, camping retains a unique place in everyone’s heart. It’s a chance to break free to your simpler some time and enjoy yourself. Below are a few useful camping recommendations as a way to aid you accomplish that. You need to ensure your slumbering bag is sufficient for your weather. Taking a winter season travelling bag outdoor camping in summertime can make you roast through the night. Alternatively, if you pack a lighter summer season travelling bag throughout cold weather outdoor camping, you are going to not have any relaxation. You may also produce hypothermia. Do lots of investigation on your camping outdoors internet site and make sure that this delivers everything that your team need to have. Take into account the person requires of each camper to ensure that everybody is dealt with. This alleviates the need to make source runs, or worst, need to end the journey too quickly. Study any possible camping site properly. They all have various amenities. Some could possibly have showers and bathrooms, while some may not. You can even find a number of campgrounds which are quite extravagant, with onsite miniature playing golf game titles or drinking water recreational areas. You might not need or want all that, so physique it in advance so that you will are certainly not disappointed once you get there. Always keep the needs of your family in mind prior to buying a destination. As an example, for those who have a new baby or young child, it could be advisable to stay in close proximity to house just in case issues don’t go as organized. In case you have young people, nonetheless, you could possibly appreciate touring to an alternative express. Choose what is perfect for you! To finish, you should keep the advice and tips within imagination while you are out contributing to on your camping outdoors vacation. Nobody wants into the future home from your vacation as a result of simply being frustrated since they were not aware of the things they found it necessary to know beforehand. All the best and have fun!

  287. I’m amazed, I must say. Seldom do I encounter a blog that’s both equally educative and engaging, and let me tell you, you’ve hit the nail on the head. The issue is something that too few folks are speaking intelligently about. I’m very happy I came across this during my search for something regarding this.

  288. A fascinating discussion is definitely worth comment. I think that you need to publish more about this topic, it may not be a taboo subject but generally folks don’t speak about such topics. To the next! Cheers!!

  289. You’re so interesting! I do not think I’ve read through a single thing like this before. So good to find someone with some original thoughts on this subject matter. Really.. thank you for starting this up. This web site is one thing that’s needed on the web, someone with a little originality!

  290. Oh my goodness! Awesome article dude! Thank you so much, However I am going through issues with your RSS. I don’t understand why I am unable to subscribe to it. Is there anybody having similar RSS issues? Anybody who knows the solution can you kindly respond? Thanks!!

  291. Next time I read a blog, Hopefully it does not fail me just as much as this particular one. I mean, I know it was my choice to read through, however I genuinely thought you would probably have something useful to talk about. All I hear is a bunch of complaining about something you can fix if you were not too busy looking for attention.

  292. You’re so cool! I do not suppose I’ve read through something like this before. So wonderful to find somebody with some genuine thoughts on this subject matter. Seriously.. many thanks for starting this up. This web site is something that’s needed on the internet, someone with some originality!