Cansancio al correr: ¿fallan primero las piernas o la respiración?

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Usted puede notar mucha fatiga durante la carrera, pero ¿están sus piernas o su respiración fallando primero? ¿Sus músculos dejan de responder con la misma eficacia o, por el contrario, siente que está físicamente sobrecargado, pero son los problemas respiratorios su mayor obstáculo?

En este sentido, este artículo pretende analizar las causas, además de dar algunos consejos, para tratar los diferentes tipos de fatiga que aparecen durante la carrera. El objetivo es que no haya ningún desequilibrio de este tipo cuando salga a correr.

Sepa qué hacer si se siente cansado durante la carrera

Primero necesitamos identificar la fuente de nuestra fatiga en la carrera. Si su problema es muscular, para que sus piernas no fallen, lo más importante es que su cuerpo se acostumbre a hacer ejercicio progresivamente.

Esto significa que debe correr varias veces a la semana y aumentar la dificultad de su entrenamiento. Además, puede incluir ejercicios de piernas en el gimnasio para fortalecer las extremidades inferiores.

En cuanto a la respiración, es importante que sepas que la respiración es crucial durante la práctica deportiva y que es posible corregir problemas con algunos ejercicios.

Por lo tanto, recomendamos hacer un buen calentamiento, aumentar la resistencia, respirar correctamente y mejorar la postura para tratar los problemas respiratorios.

Mira también:   Consejos para obtener mejores resultados elípticos

¿Qué puede hacer para evitar que sus piernas fallen?

Extensiones

Estirar los músculos antes de hacer ejercicio puede ayudarle a exprimir hasta la última gota de energía de las piernas , ya que esto, junto con el calentamiento, genera un flujo sanguíneo más eficiente a los músculos, lo que les permite contraerse más eficientemente.

De manera similar, el estiramiento también estimula una liberación más eficiente de nutrientes a los músculos para prevenir una rápida acumulación de ácido láctico. Así que no olvide estirar y calentar sus músculos durante al menos 10 minutos antes de empezar a correr.

Comenzar lentamente

Comenzar a correr con una caminata cómoda y corta es lo ideal. Puede aumentar gradualmente su ritmo hasta el nivel deseado. Usted debe saber que si corre demasiado rápido, corre el riesgo de quedarse sin combustible o de producir demasiado ácido láctico, lo cual puede causar dolor en sus piernas.

3-Hidratación

Entonces debe tener en cuenta que mantenerse hidratado puede ayudar a reducir la acumulación de ácido láctico y evitar que sus piernas se contraigan , especialmente cuando está caliente. Así que asegúrese de reponer el agua que ha consumido durante el ejercicio.

4. añadir antes y después del ejercicio

Como no podía ser de otra manera, es importante salir a correr con muchos nutrientes en el estómago, y también estar bien hidratado. Tenga en cuenta que necesitamos alimentar los músculos ofreciéndoles el equilibrio adecuado de proteínas, carbohidratos, grasas saludables y sal.

Además, después de entrenamientos intensos, las próximas dos comidas deben contener proteínas sólidas para ayudar a reconstruir los músculos. También recomendamos agregar una abundante ensalada verde y vegetales frescos para recargar el sistema con minerales valiosos.

«No se puede establecer ningún límite, nada es imposible»

-Usain Bolt-

¿Qué puede hacer para respirar mejor?

1 – Mejore su postura

Si se siente cansado y sin aliento durante la carrera, en primer lugar le recomendamos que trabaje en su postura al correr. Esto significa que debe asegurarse de mantener la cabeza levantada y los hombros hacia atrás. Esto abrirá su pecho para proporcionar la posición más cómoda para respirar.

Además, sus brazos deben estar relajados y sus codos deben estar ubicados hacia atrás, más allá del cuerpo . Además, el movimiento de la empaquetadura debe ser hacia adelante y hacia atrás. Junto con la posición de su postura, este movimiento conducirá a una buena respiración.

2 – Respira por la boca

Siempre debe inhalar y exhalar principalmente por la boca cuando corre, y lo ideal es que su nariz siga el proceso, ayudando a entrar y salir del aire. Tenga en cuenta que cuando corre, alimentar sus músculos con el oxígeno que necesitan es de vital importancia.

Ciertamente la respiración bucal es la forma más efectiva de inhalar y exhalar oxígeno. Para aprovechar al máximo su respiración, asegúrese de evitar la respiración torácica, prefiriendo la respiración abdominal.


3. calentar bien

No hay duda de que el calentamiento es uno de los aspectos más importantes para mejorar la respiración y el rendimiento y no quemar el inicio.

No sólo sirve para calentar los músculos del cuerpo, sino que también prepara los pulmones para aumentar progresivamente la intensidad, de modo que no se sienta fatigado incluso antes de comenzar el ejercicio.

Además, el calentamiento representa una oportunidad para poner en marcha el sistema cardiorrespiratorio , es decir, acelerar gradualmente la frecuencia cardíaca y la respiración debido a la demanda de sangre, nutrientes y oxígeno.

Aumentar la resistencia

El último de los consejos que presentamos está muy relacionado con la necesidad de realizar una buena calefacción. De hecho, usted debe saber que, en muchas ocasiones, la resistencia es el problema que explica por qué el corredor se siente cansado en la carrera y tiene dificultad para respirar.

Por lo tanto, es importante trabajar para construir más resistencia, a partir de ritmos diferentes y de forma progresiva. De esta manera, es posible construir gradualmente la resistencia necesaria para evitar cualquier tipo de problema respiratorio.

Finalmente, recomendamos realizar un entrenamiento de fuerza , mantener una dieta saludable y realizar actividades de bajo impacto, todo lo cual sienta las bases para preparar su cuerpo para correr.

Además, debe tener en cuenta que cuanto menor sea el peso que tenga que soportar su cuerpo, menor será el trabajo que tendrán que soportar sus piernas y articulaciones, lo que reducirá considerablemente el riesgo de lesiones.

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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