¿Es mejor correr cuando hace calor? Respuesta y consejos

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Con la llegada del verano, mucha gente se pregunta si es bueno correr cuando hace calor. Así que, en este artículo, hemos preparado una lista de las ventajas y desventajas de correr a altas temperaturas. Además, también hemos preparado una lista de consejos que le ayudarán a mejorar su rendimiento en climas cálidos.

Correr en climas cálidos puede ser difícil para los principiantes. En la mayoría de los casos, lo que sucede es que la intensidad y duración de los ejercicios disminuye. Aspectos como la hidratación y evitar las zonas de calor extremo son fundamentales para garantizar un buen entrenamiento.

Además, debe saber que correr en tiempo caluroso no está libre de riesgos. Entre otras cosas, puede causar deshidratación, calambres musculares, sudoración excesiva o insolación.

Pero esto puede evitarse si escucha a su cuerpo y toma precauciones razonables, como beber mucho líquido para mantenerse hidratado, evitar correr en las horas más calurosas del día o disminuir el ritmo habitual.

¿Cuáles son las ventajas de correr cuando hace calor?

Si no es fácil para ti correr cuando hace calor, debes saber que en realidad hay factores que te ayudarán a ser un mejor corredor. Aquí están las ventajas de correr a altas temperaturas:

  • El cuerpo mejora el flujo sanguíneo a la piel, lo que le ayuda a resistir el calor.
  • Con toda la sangre corriendo por su piel, los músculos obtienen menos sangre oxigenada. Para compensar, el cuerpo produce más sangre.
  • El cuerpo mejora el control de la temperatura y no aumenta tanto después de la aclimatación.
  • Usted comienza a sudar más rápido a una temperatura corporal más baja para mejorar el proceso de enfriamiento.
  • El sudor contiene menos sal, por lo que mantendrá el equilibrio correcto de electrolitos con una dieta e hidratación adecuadas.
  • Resistir el calor te hace un corredor más eficiente y resistente.
Mira también:   Comparación de dispositivos cardiovasculares

¿Cuáles son las desventajas de correr cuando hace calor?

Sin duda, los aspectos negativos de correr cuando hace calor tienen que ver con la forma en que el cuerpo reacciona a la intensidad de sus entrenamientos a altas temperaturas. Entre otros peligros que puede sufrir al correr en climas cálidos, queremos destacar los siguientes:

  • Correr en tiempo caluroso puede causar espasmos musculares debido a la pérdida de líquidos y electrolitos debido a la transpiración. Puede ocurrir durante el ejercicio y horas después de correr.
  • Los episodios de deshidratación son frecuentes cuando las temperaturas son altas. Debe asegurarse de mantenerse hidratado y obtener suficientes electrolitos con bebidas deportivas o frutas.
  • El escape de calor suele producirse en los pasillos. En estos casos, es necesario dejar de entrenar, salir del sol y refrescarse con una bebida fría.
  • La insolación es una de las consecuencias más comunes de correr cuando está caliente. Los síntomas incluyen desorientación, confusión y falta de equilibrio y sudoración. Se requiere atención médica inmediata.
  • El rendimiento puede verse afectado. Es posible que no pueda correr al mismo ritmo o cubrir la misma distancia que podría haber corrido a temperaturas más suaves.

Los mejores consejos para ejecutar cuando está caliente

Ya que conocemos los beneficios de correr cuando hace calor, es importante revisar algunos consejos que le permitirán mejorar sus entrenamientos a altas temperaturas. Estos son los siguientes:

1. Guiarse por las sensaciones

Correr cuando hace calor es una gran oportunidad para dejarse guiar por las sensaciones y mantener un ritmo adecuado, sin tener en cuenta los objetivos.

Esto significa que en lugar de seguir estrictamente los objetivos del ritmo que normalmente seguirías, deberías tener en cuenta el esfuerzo, en lugar de la distancia y el ritmo que realizas.

Mira también:   ¿Necesito hacer ejercicios cardiovasculares? ¿Cuáles son los beneficios de este tipo de ejercicio?

2. Evite las áreas y horas de calor intenso

En segundo lugar, recomendamos evitar las áreas donde las temperaturas son más altas y las horas de mayor intensidad de los rayos solares.

De hecho, el asfalto absorbe el calor y lo irradia a su cuerpo. Por lo tanto, cuando hace calor, se recomienda caminar por los senderos, ya que suelen tener una temperatura más baja, así como zonas sombreadas. Sin embargo, usted debe reducir el ritmo normal porque este cambio de superficie comprometerá aún más los músculos.

3. Buena hidratación

Por último, no olvides que cuando haces actividades deportivas es muy importante mantener una buena hidratación antes, durante y después del ejercicio.

Eso es especialmente relevante cuando hace calor. Por lo tanto, asegúrese siempre de tener a mano una botella de agua para evitar cualquier tipo de consecuencia causada por la deshidratación.

Antes de terminar, recuerde que correr en climas cálidos es peligroso para los corredores principiantes.

Por lo tanto, recomendamos que, en la medida de lo posible, evite correr cuando las temperaturas son altas. Por otro lado, si usted decide hacer esto, debe equiparse con agua y usar protector solar para proteger su piel de los rayos del sol.

Correr en el calor: 8 puntos clave y consejos para correr en verano En los días calurosos, es necesario tener en cuenta ciertas precauciones para practicar deportes. Vea los consejos para correr en el verano siguiente. Leer más «

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