¿Quieres correr más rápido? Crear un plan para mejorar su tiempo

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Aquellos que practican el running, ya sea amateur o profesional, siempre intentan correr más rápido y mejorar sus marcas. Por lo tanto, en el siguiente artículo, le informamos cómo crear una rutina semanal para mejorar su tiempo.

Tipos de entrenamiento para correr más rápido

A veces no es suficiente hacer 10 kilómetros cada día y tratar de superar la marca anterior, es necesario algo un poco más efectivo y específico. Una de las frases principales de los especialistas de la carrera es: «si quieres correr más rápido, tienes que entrenar más rápido».

Esto significa que a partir de ese momento es preferible un entrenamiento más intenso, pero con distancias más cortas. El carácter intenso de los ejercicios es lo que te permitirá mejorar tus tiempos:

Día 1: Núcleo

El ejercicio conocido como core es el que trabaja los músculos de la zona media, aquellos que tienen mucho que ver con el rendimiento en carrera. En la rutina se incluyen abdominales, flexiones y rotaciones de cadera.

Día 2: Serie corta

Para correr más rápido, tendrá que cumplir con series cortas, es decir, las que van de 100 a 400 metros. Esto permite no sólo mejorar la velocidad, sino también la técnica y la fuerza. Usted puede hacer seis series de 100 metros a máxima capacidad y luego volver a su rendimiento habitual y sostenido.

Dedicar un día a la semana a hacer espectáculos cortos. Algunas opciones son diez series de 200 metros con un minuto de descanso, seis series de 400 metros con 90 segundos de descanso entre cada una o cuatro series de 100 metros con 60 segundos de descanso entre cada serie.

Mira también:   6 excelentes beneficios del uso del transporte

Día 3: Entrenamiento pliométrico

Los ejercicios pliométricos se basan en saltar de diferentes maneras: un pie a la vez, columpiarse, saltar, moverse, etc. Los corredores pueden mejorar su rendimiento al correr en un buen porcentaje incluyéndolos en su entrenamiento.

Día 4: Pendientes

Gracias a las pendientes, se puede mejorar la potencia en carreras o paseos. Las pistas son una de las mejores opciones para correr más rápido, aunque no todos los atletas las usan.

Gracias a ellos podemos jugar con la inclinación y la distancia. Para empezar, le recomendamos que elija inclinaciones de un máximo del 7% y que mantenga el ritmo no más de 50 metros seguidos.

Si vives en un lugar muy plano (o con pendientes superiores a ese porcentaje), puedes aprovechar las cintas que hay en el gimnasio y que te permiten aumentar la inclinación. Las pendientes fortalecen sus piernas y evitan la fatiga cuando tiene que competir, especialmente en pistas rectas.

Día 5: Fuerza

¿Quién dice que los corredores no deberían hacer un entrenamiento con pesas en la academia? Si quieres correr más rápido, un día a la semana tendrás que usar mancuernas, barras y discos.

Los ejercicios recomendados para los corredores son: ponerse en cuclillas, correr con un palo, extender los tríceps con mancuernas, presionar los hombros con las mancuernas, jersey, levantar el talón con la barra, martillo con las mancuernas y remar con las mancuernas.

Día 6: Fartlek

Esta técnica permite correr más rápido sin descuidar los kilómetros recorridos. Además, permite mejores tiempos de recuperación y nos ayuda a adaptarnos bien a los cambios en el ritmo de la competición.

Mira también:   Transportador o transporte, ¿qué es más efectivo como ejercicio?

Un ejemplo de entrenamiento con Fartlek incluye: cuatro minutos a toda velocidad y tres minutos a ritmo normal, tres minutos como máximo y tres normales, dos minutos de ayuno y tres minutos de lentitud y un minuto de ayuno contra tres minutos a ritmo tranquilo.

Para el séptimo día de la semana, te mereces un descanso. Tus músculos te lo agradecerán! Y lo mejor de todo es que puedes correr más rápido y más eficientemente alternando los ejercicios. No todo es estar en la pista controlando marcas y millas.

6 trucos sencillos para que te unas a la carrera con éxito La carrera es una gran actividad para mantenernos en forma; si quieres unirte a la carrera con éxito, toma nota de estos consejos para mantener la pereza a raya.

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