{"id":1880,"date":"2018-09-25T05:00:00","date_gmt":"2018-09-25T05:00:00","guid":{"rendered":"https:\/\/texpts.confluentclinics.com\/blog\/texpts-running-guide\/"},"modified":"2022-12-07T20:25:36","modified_gmt":"2022-12-07T20:25:36","slug":"texpts-running-guide","status":"publish","type":"post","link":"https:\/\/texpts.com\/es\/blog\/texpts-running-guide\/","title":{"rendered":"Gu\u00eda de carrera de TexPTS"},"content":{"rendered":"

Nuestros pacientes que est\u00e1n entrenando para una carrera a menudo nos preguntan qu\u00e9 necesitan saber para mantenerse saludables durante el transcurso de su r\u00e9gimen de entrenamiento y durante el d\u00eda de la carrera. Entonces, pensamos que ya era hora de que comparti\u00e9ramos nuestros consejos profesionales.<\/p>\n

Por lo tanto, ya sea que est\u00e9 corriendo por primera vez, que de vez en cuando use la caminadora para mantenerse en forma o que sea un \u00e1vido corredor que trabaja duro para mejorar su tiempo, estos consejos le ayudar\u00e1n a mantenerse en el camino para que pueda ponerse en marcha el d\u00eda de la carrera. Juego de palabras intencionado.<\/p>\n

\"\"<\/p>\n

F\u00c1CILMENTE EN UNA RUTINA.<\/em><\/p>\n

Tanto si eres un corredor de marat\u00f3n experimentado como si eres un corredor de 5 km por primera vez, es importante que lo hagas con calma. \u00a1Dale tiempo a tu cuerpo para reaccionar y adaptarse! Aumente gradualmente su distancia. Luego, una vez que hayas reducido la distancia, puedes trabajar para aumentar tu velocidad.<\/p>\n

ESCUCHA A TU CUERPO.<\/em><\/p>\n

Los m\u00fasculos pueden tardar en adaptarse al estr\u00e9s de correr. T\u00f3mate un d\u00eda o dos libres si lo necesitas. Es importante tratar de alcanzar los objetivos del programa de entrenamiento antes del d\u00eda de la carrera, pero no ignore las se\u00f1ales de advertencia ni se lastime. La recuperaci\u00f3n no es un descanso del entrenamiento, es parte de \u00e9l. Si no puede decidirse a tomarse un d\u00eda libre por completo, cruce el tren en el AlterG<\/a><\/strong>, el\u00edptica o bicicleta para darle un descanso a tus piernas.<\/p>\n

ENCUESTA DEL CURSO.<\/em><\/p>\n

Identifique giros, vueltas y colinas con anticipaci\u00f3n. Esto te ayudar\u00e1 a descubrir c\u00f3mo controlar tu ritmo seg\u00fan el terreno.<\/p>\n

ROMPE SUS ZAPATOS.<\/em><\/p>\n

Usar los zapatos del d\u00eda de la carrera una o dos semanas antes de la carrera te dar\u00e1 tiempo para acostumbrarlos, lo que te ayudar\u00e1 a evitar ampollas. No lo cambie demasiado de su zapato normal: diferentes zapatos pueden causar cambios en su estilo de carrera que pueden provocar un dolor inesperado.<\/p>\n

PREPARACI\u00d3N PARA EL D\u00cdA DE LA CARRERA.<\/em><\/p>\n

Aseg\u00farate de hidratarte bien durante varios d\u00edas antes de la carrera, incluida la noche anterior y la ma\u00f1ana del d\u00eda. Unas horas antes del inicio de la carrera, tome un desayuno simple alto en carbohidratos, como un bagel o avena.<\/p>\n

NO DEJES QUE LA ADRENALINA TOME EL CONTROL.<\/em><\/p>\n

Tus niveles de energ\u00eda seguramente ser\u00e1n altos el d\u00eda de la carrera, pero no dejes que eso te desanime. Muchos corredores salen de la puerta demasiado r\u00e1pido; aseg\u00farese de mantener el ritmo planificado y no dejar que la adrenalina tome la delantera.<\/p>\n

—<\/p>\n

ESTRATEGIAS PARA PREVENIR UNA LESI\u00d3N<\/strong><\/p>\n

Ahora que conoce los consejos, \u00bfqu\u00e9 hace para prevenir o curar una lesi\u00f3n?<\/p>\n

Adem\u00e1s de ayudarlo a recuperarse de las lesiones por correr, un fisioterapeuta tambi\u00e9n puede ense\u00f1arle c\u00f3mo entrenar de manera segura aconsej\u00e1ndole sobre la forma adecuada, los m\u00e9todos de entrenamiento, las estrategias para prevenir lesiones y la selecci\u00f3n adecuada del calzado. Ver a un fisioterapeuta para evaluar su movilidad funcional y sus patrones de movimiento puede ayudarlo a convertirse en un corredor m\u00e1s fuerte e inteligente y menos propenso a las lesiones.<\/p>\n

Comenzar un r\u00e9gimen de carrera a menudo puede revelar ineficiencias o desalineaciones en el cuerpo. La alineaci\u00f3n incorrecta del pie puede causar dolor en la cadera, la alineaci\u00f3n incorrecta de la cadera puede causar dolor en la rodilla, y as\u00ed sucesivamente. Un fisioterapeuta puede evaluar su modo de andar y ayudarlo a ajustar su t\u00e9cnica de carrera, lo que reduce el riesgo de lesiones. antes<\/em> ocurre<\/p>\n

Algunas de las lesiones m\u00e1s comunes que experimentan los corredores incluyen dolor de cadera, dolor de rodilla, tendinitis de Aquiles, fascitis plantar, dolor de pie y fracturas por estr\u00e9s. Si sufre de dolor en cualquiera de estos lugares, su fisioterapeuta puede ayudarlo a determinar la causa del problema y recomendar ejercicios de entrenamiento cruzado efectivos para brindar la curaci\u00f3n que su cuerpo necesita.<\/p>","protected":false},"excerpt":{"rendered":"

Our patients who are training for a race often ask us what they need to know to stay healthy through the course of their training […]<\/p>\n","protected":false},"author":1,"featured_media":1881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-1880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-news-you-can-use"],"acf":[],"yoast_head":"\nTexPTS' Running Guide | Texas Physical Therapy Specialists<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/texpts.com\/es\/blog\/texpts-running-guide\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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