Correr en el calor: 8 puntos clave y consejos para correr en verano

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Con los días más soleados y cálidos, empezamos a hacer actividad física al aire libre. Esto es muy bueno, sin duda, pero para no sufrir demasiado o tener los efectos deseados debemos tener en cuenta algunas cuestiones. En este artículo te daremos 8 consejos para correr en verano.

Consejos para correr este verano

Si te gusta correr o has iniciado recientemente en este fascinante deporte, es muy importante que tengas en cuenta ciertos aspectos. Las precauciones que tomas pueden significar un buen desempeño o un día de entrenamiento para olvidar.

Además, cuando corres en el momento adecuado y con la ropa adecuada, hay menos posibilidades de que dejes de fumar la primera semana (o menos). Presta atención a los siguientes consejos para correr este verano:

1. no ejecutar a mediodía

Las horas centrales del día son las menos adecuadas para hacer ejercicio, especialmente al aire libre. Si quiere correr, prefiera hacerlo temprano por la mañana o después de las 6 de la tarde. Evite el mediodía y después del almuerzo y busque un camino que tenga una buena sombra.

2. Protéjase del sol

No importa si el amanecer está nublado, aunque no podamos verlo, el sol siempre está al acecho. Incluso si sigues los primeros de los consejos que te damos para correr este verano, tendrás que protegerte de los rayos del sol (a menos que quieras correr a las 10 de la noche, por supuesto).

Mira también:   ¿Puedo hablar y correr al mismo tiempo?

Antes de salir de casa, use un buen protector solar, especialmente en la cara y el cuello. No olvides tus gafas de sol y un buen sombrero. De esta manera, usted estará protegido contra los efectos nocivos de los rayos UV.

3. beber mucha agua

Seguramente usted ha escuchado o leído esta recomendación cientos de veces, pero nunca la recordará lo suficiente. A los famosos «dos litros de agua al día» hay que añadir uno más para la época del año y el ejercicio que hacemos.

No olvides llevar una botella de agua cuando corras. Incluso si es aburrido llevarlo, lo necesitarás en cualquier momento. Y consumir la cantidad diaria tragando cada hora más o menos.

4. elegir lugares naturales

Se dice que cuando está caliente, el cemento tiene más grados que otros escenarios. Así que elija un lugar natural, con árboles y plantas, para correr. Esto no sólo será bueno para distraer la vista, sino que también tendrá menos impacto en las articulaciones debido a los caminos de hierba o piedra.

Si vives cerca de un río, mar o laguna (aunque sea artificial), te recomendamos que te ejercites allí para obtener una brisa fresca adicional…. ¡Exactamente lo que necesitas cuando estás entrenando!

5. elegir la ropa apropiada

Actualmente, podemos obtener miles de artículos específicos para ejercitar. Uno de los consejos para correr en verano es comprar ropa de acuerdo no sólo al deporte en sí, sino también a la época del año.

Evite los colores oscuros, ya que aumentan la sensación de calor al no permitir el paso de la luz solar. Además, no use lycra. Es mejor elegir telas que sean más frescas y que absorban la transpiración rápidamente.

Mira también:   ¿Es efectivo el conteo de calorías de las máquinas cardiovasculares?

7. prestar atención al tiempo

La sensación térmica es la combinación de humedad y temperatura y es un dato muy importante a la hora de correr al aire libre.

Cuando el aire es demasiado húmedo, es más difícil para el cuerpo enfriarse con el sudor. Además, es probable que no tenga tanto oxígeno en los pulmones, incluso si respira como de costumbre.

Reducir la intensidad

En verano, no podemos intentar batir récords o superar las marcas de otras épocas del año, cuando hace menos calor. Aunque le guste entrenar durante estos meses, tenga en cuenta que su cuerpo hará un mayor esfuerzo debido a las altas temperaturas.

Por lo tanto, es esencial reducir la intensidad y el ritmo durante la carrera. Esto significa que tendrá que exigir menos. Y, además, evite hacer ejercicio hasta que el cuerpo ya no pueda soportarlo. Entonces le será más difícil recuperarse. En lugar de no hacer nada, siempre es preferible hacer sólo un poco.

8. disfrutar

Por último, te recomendamos que cuando vayas a correr este verano, te lo pases de maravilla. Aproveche esta temporada para hacer ejercicio al aire libre, observar el paisaje y disfrutar de sus vacaciones para seguir entrenando.

Con estos consejos para correr en verano, tu experiencia será más que beneficiosa, tanto física como emocionalmente.

Correr en la cinta de correr o en la calle: ¿qué es lo mejor para mí? Usted no tiene que ser un experto en acondicionamiento físico o en correr para darse cuenta de que correr en la cinta de correr o en la calle no es la misma actividad. Descubre las diferencias! Leer más «

Mira también:   ¿Cómo debo mover los brazos mientras corro?

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