{"id":71679,"date":"2016-03-29T11:32:19","date_gmt":"2016-03-29T09:32:19","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/10-consejos-para-practicar-trail-running\/"},"modified":"2022-11-09T20:36:09","modified_gmt":"2022-11-09T18:36:09","slug":"10-consejos-para-practicar-trail-running","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/10-consejos-para-practicar-trail-running\/","title":{"rendered":"10 consejos para practicar trail running"},"content":{"rendered":"<p>Si te gusta correr y entrenas normalmente por las calles de tu ciudad, quiz\u00e1s el asfalto, el paisaje mon\u00f3tono o la contaminaci\u00f3n urbana te han cansado y te apetece algo m\u00e1s original. Si te sientes as\u00ed, la pr\u00e1ctica que te traemos hoy te interesar\u00e1. <strong>El trail running es una nueva manera de correr y variar tu carrera rutinaria.<\/strong> \u00a1Aprovecha el buen tiempo y empieza a practicarlo!<\/p>\n<h4><strong>Del asfalto a los caminos de monta\u00f1a<\/strong><\/h4>\n<p>El trail running consiste en <strong>correr fuera de las calles por senderos de monta\u00f1as, cerros, montes, cruzando arroyos y r\u00edos<\/strong>. El atractivo de esta disciplina es sobre todo poder disfrutar de incre\u00edbles paisajes y de <strong>experimentar otra sensaci\u00f3n de libertad<\/strong>. Entrenar al aire libre, adem\u00e1s, cambia por completo el ejercicio. Por supuesto, el nivel de exigencia es mayor: las distancias son muy grandes y el terreno monta\u00f1oso obliga a subir y bajar grandes pendientes continuamente. Adem\u00e1s, resulta algo inestable por la presencia de barro y piedras. Aunque seas un buen corredor en terreno llano, es importante prepararse bien antes de empezar a practicar trail running. \u00a1Llevar\u00e1s tu entrenamiento a un nivel superior!<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>10 consejos para practicar trail running<\/strong><\/h4>\n<ul>\n<li><strong>Entrenarse en grupo<\/strong> con personas que ya tienen experiencia y de las que podremos aprender mucho.<\/li>\n<li><strong>Utilizar zapatillas de trail running <\/strong>que garanticen estabilidad, amortiguaci\u00f3n y agarre. Dado la naturaleza del terreno, es un requisito imprescindible para prevenir posibles lesiones.<\/li>\n<li>El tiempo en monta\u00f1a es muy variable. Por lo tanto, es necesario <strong>llevar ropa adaptada<\/strong> al frio, a la lluvia pero tambi\u00e9n al calor. Tambi\u00e9n tiene que permitir moverte con libertad.<\/li>\n<li><strong>Entrenar con cabeza.<\/strong> Poco a poco, se aumentar\u00e1 el volumen y la intensidad de los entrenamientos para adaptarse muscularmente y t\u00e9cnicamente progresivamente a la monta\u00f1a.<\/li>\n<li>Enfocar la <strong>atenci\u00f3n a las subidas y bajadas<\/strong>. Son los momentos de la carrera m\u00e1s delicados. Bajando, es esencial dar pasos cortos y r\u00e1pidos para controlar el avance. Con zancadas cortas, el pie reacciona m\u00e1s r\u00e1pido en caso de un resbal\u00f3n. Poner las manos sobre los cu\u00e1driceps puede ser de gran ayuda en las subidas.<\/li>\n<li><strong>Utilizar los ojos<\/strong>: la mirada tiene que ser siempre alta y hacia adelante para no perderse y anticipar el recorrido. Es importante ver donde pisamos para no lesionarnos.<\/li>\n<li><strong>Hidratarse<\/strong>. El esfuerzo durante una carrera de trail running es importante por lo que hay que beber bastante. Lo m\u00e1s sencillo es llevarse una mochila con compartimento para l\u00edquidos.<\/li>\n<li>Hace falta un buen sentido de la orientaci\u00f3n para correr en monta\u00f1as. <strong>Utilizar un dispositivo GPS<\/strong> es una buena idea para no salirnos de la ruta.<\/li>\n<li><strong>Si la carrera es muy larga, puede ser recomendable comer barritas energ\u00e9ticas<\/strong> durante las carreras para aumentar el nivel de energ\u00eda.<\/li>\n<li>En el trail running, m\u00e1s que en la mayor\u00eda de los deportes, es esencial <strong>seguir tus sensaciones<\/strong>. Si te sientes d\u00e9bil no intentes explorar tus l\u00edmites, pero si te sientes fuerte, es la ocasi\u00f3n de ir m\u00e1s all\u00e1 de lo que sueles hacer. Lo importante es escuchar tu cuerpo para evitar riesgos de lesiones y sobre todo disfrutar de la carrera.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Grandes esfuerzos, grandes beneficios<\/strong><\/h4>\n<p>La dificultad del trail running permite a sus practicantes obtener numerosos e importantes beneficios tanto para la salud f\u00edsica como mental o social: <strong>reducir la presi\u00f3n arterial, aumentar la capacidad pulmonar, reducir el nivel de az\u00facar en la sangre, reducir el estr\u00e9s, ayudar a subir la autoestima, <\/strong> entre otros.<\/p>\n<p>Si decides empezar a practicar trail running, \u00a1no te olvides de compartir tus sensaciones con nosotros!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si te gusta correr y entrenas normalmente por las calles de tu ciudad, quiz\u00e1s el asfalto, el paisaje mon\u00f3tono o la contaminaci\u00f3n urbana te han cansado y te apetece algo m\u00e1s original. Si te sientes as\u00ed, la pr\u00e1ctica que te traemos hoy te interesar\u00e1. El trail running es una nueva manera de correr y variar [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80671,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416],"tags":[],"class_list":["post-71679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>10 consejos para practicar trail running - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Si te gusta correr y entrenas normalmente por las calles de tu ciudad, quiz\u00e1s el asfalto, el paisaje mon\u00f3tono o la contaminaci\u00f3n urbana te han cansado y\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/10-consejos-para-practicar-trail-running\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 consejos para practicar trail running - 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