{"id":2663,"date":"2024-02-05T09:48:16","date_gmt":"2024-02-05T09:48:16","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/?p=2663"},"modified":"2024-08-02T12:46:01","modified_gmt":"2024-08-02T12:46:01","slug":"como-prevenir-lesiones-en-el-running.-consejos-y-recomendaciones","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/endurance\/como-prevenir-lesiones-en-el-running.-consejos-y-recomendaciones\/","title":{"rendered":"C\u00f3mo prevenir lesiones en el running. Consejos y recomendaciones"},"content":{"rendered":"<p>La pr\u00e1ctica del <strong>running<\/strong> es una actividad excelente para mejorar la salud cardiovascular, fortalecer los m\u00fasculos y liberar endorfinas. Tanto si eres principiante, avanzado o profesional es fundamental tomar precauciones y actuar conscientemente para evitar y <strong>prevenir lesiones<\/strong>. En este post, te contamos algunos consejos pr\u00e1cticos para prevenir algunas de las lesiones m\u00e1s comunes en los corredores.<\/p>\n<h2>Realiza un calentamiento adecuado:<\/h2>\n<p>Antes de comenzar cada entrenamiento, carrera o competici\u00f3n, es importante que dediques el tiempo necesario para preparar tu cuerpo ante un esfuerzo f\u00edsico tan demandante. El objetivo del calentamiento es <strong>preparar nuestras articulaciones<\/strong> y m\u00fasculos para el ejercicio, con el fin de reducir el riego de lesi\u00f3n.<\/p>\n<p>Este calentamiento debe incluir ejercicios para calentar todos los grupos musculares. En un calentamiento completo se recomienda que incluya:<\/p>\n<ul>\n<li><strong>Ejercicios de movilidad:<\/strong> rotaciones de los tobillos y rodillas, movilidad de cadera, rotaciones de hombros (con el objetivo de mejorar la movilidad de la espalda, adem\u00e1s de \u00fanicamente los hombros.<\/li>\n<li><strong>Estiramientos din\u00e1micos y est\u00e1ticos:<\/strong> estiramientos de cu\u00e1driceps, isquiotibiales, gemelos etc.<\/li>\n<li>Comenzar con trote suave.<\/li>\n<\/ul>\n<h2>Incluye entrenamiento de fuerza en tu entrenamiento semanal:<\/h2>\n<p>El ejercicio de fuerza debe ser parte de nuestra <a href=\"https:\/\/www.lifepronutrition.com\/es\/preentreno\/\">rutina de entrenamient<\/a>o. Es fundamental <strong>fortalecer la musculatura,<\/strong> especialmente del tren inferior ya que es la m\u00e1s involucrada; isquiotibiales, gemelos, cu\u00e1driceps etc. Tambi\u00e9n nos ayudar\u00e1 a fortalecer las articulaciones. Adem\u00e1s, puede ayudarnos a mejorar la postura y la t\u00e9cnica en carrera.<\/p>\n<p><strong>Se recomienda incluir al menos una sesi\u00f3n de entrenamiento de fuerza a la semana.\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2667 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/02\/2.jpg\" alt=\"Prevenir lesiones running\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/02\/2.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/02\/2-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/02\/2-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/02\/2-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n<h2>Usa un calzado adecuado:<\/h2>\n<p>El uso del calzado adecuado es esencial para cualquier corredor. Elegir un calzado u otro puede ser el elemento diferenciador entre una experiencia de running c\u00f3moda y segura<\/p>\n<ul>\n<li><strong>Amortiguaci\u00f3n y soporte: <\/strong>Las zapatillas de running est\u00e1n dise\u00f1adas para absorber el impacto de cada zancada y dar soporte a tus pies.\u00a0La amortiguaci\u00f3n adecuada ayuda a reducir el impacto en principalmente, las\u00a0rodillas y los tobillos.<\/li>\n<li><strong>Mejora del rendimiento: <\/strong>un calzado adecuado dise\u00f1ado para el tipo de carrera y terreno favorecer\u00e1 una mayor estabilidad y equilibrio<strong>.<\/strong> Hay zapatillas dise\u00f1adas para asfalto, para trail, senderos etc.<\/li>\n<li><strong>Comodidad<\/strong>: un calzado adecuado puede ayudarnos a prevenir molestias, ampollas y dolor.<\/li>\n<\/ul>\n<h2>Descanso adecuado:<\/h2>\n<p>Despu\u00e9s de cada entrenamiento y antes de comenzar el siguiente, es importante descansar correctamente. Trata de evitar la sobrecarga en articulaciones y m\u00fasculos. Adem\u00e1s, es importante que escuches las se\u00f1ales que te env\u00eda tu cuerpo. Si durante los entrenamientos <strong>percibes dolor o molestias inusuales,<\/strong> no trates de ignorarlas.<\/p>\n<p>No tomar en cuenta las se\u00f1ales de advertencia puede empeorar las lesiones y prolongar el tiempo de recuperaci\u00f3n.<\/p>\n<p><strong>Conclusi\u00f3n<\/strong>: Si tratas de seguir estos consejos simples pero efectivos, puedes reducir significativamente el riesgo de lesiones al correr. No olvides disfrutar de esta actividad de forma segura y saludable, permitiendo a tu cuerpo descansar, prepar\u00e1ndolo antes de cada entrenamiento o competici\u00f3n y con el equipo adecuado.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;2663&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;118&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;4\\\/5 - (118 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;105.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 105.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            4\/5 - (118 votos)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>La pr\u00e1ctica del running es una actividad excelente para mejorar la salud cardiovascular, fortalecer los m\u00fasculos y liberar endorfinas. Tanto si eres principiante, avanzado o profesional es fundamental tomar precauciones y actuar conscientemente para evitar &#8230; <a title=\"C\u00f3mo prevenir lesiones en el running. Consejos y recomendaciones\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/endurance\/como-prevenir-lesiones-en-el-running.-consejos-y-recomendaciones\/\" aria-label=\"M\u00e1s en C\u00f3mo prevenir lesiones en el running. Consejos y recomendaciones\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":2666,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[187],"tags":[],"ppma_author":[364],"class_list":["post-2663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00f3mo prevenir lesiones en el running - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"C\u00f3mo prevenir lesiones en el running. 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