{"id":19959,"date":"2020-07-25T15:00:24","date_gmt":"2020-07-25T13:00:24","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=19959"},"modified":"2025-09-28T09:00:39","modified_gmt":"2025-09-28T09:00:39","slug":"going-long","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/going-long\/","title":{"rendered":"\u00a1A por todas!"},"content":{"rendered":"\n
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\n Inicio<\/a>\/\n Sportstyle<\/a>\u00a1A por todas!\n <\/div>\n<\/div>\n
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Sportstyle<\/a><\/div>\n
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\u00a1A por todas!<\/h1>\n
Encontrar el equilibrio entre salud y rendimiento para los atletas de resistencia<\/div>\n
25 de julio de 2020 <\/div>\n\n
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El ejercicio aer\u00f3bico, como correr, es ampliamente conocido por sus innumerables beneficios para la salud. Pero aquellos que nos sentimos inspirados a correr largas distancias, compitiendo en maratones y ultramaratones, corremos el riesgo de difuminar la l\u00ednea entre la salud y el rendimiento. A medida que crece la comunidad de ultramaratonistas y las grandes distancias se convierten en algo habitual, parece que cada vez m\u00e1s personas se embarcan en el viaje \u201cdel sof\u00e1 a los 100 km\u201d. Y aunque el entrenamiento para las carreras de ultrafondo es intr\u00ednsecamente un proceso saludable, hay aspectos del entrenamiento de alto volumen, especialmente durante el calor del verano, que pueden desequilibrar la balanza.<\/span>\n\u00a0\nEl riesgo en el entrenamiento de ultradistancia suele estar directamente relacionado con Entrenamiento excesivo o, lo que es m\u00e1s importante, recuperaci\u00f3n insuficiente.<\/strong> El sobreentrenamiento es com\u00fan en casi todos los deportes y se produce cuando un deportista realiza m\u00e1s entrenamiento del que su cuerpo puede soportar. Los signos reveladores del sobreentrenamiento incluyen una disminuci\u00f3n del rendimiento, aumento de la inflamaci\u00f3n, mala calidad del sue\u00f1o, n\u00e1useas, reducci\u00f3n de la motivaci\u00f3n, disminuci\u00f3n de la fuerza, tensi\u00f3n, fatiga por el entrenamiento, aumento de la frecuencia card\u00edaca, reducci\u00f3n de la funci\u00f3n del sistema inmunol\u00f3gico y sensibilidad muscular\/articular.\n\u00a0\nEntonces, \u00bfcu\u00e1nto es demasiado? La respuesta (insatisfactoria) es: depende. La gesti\u00f3n de la carga es muy individual.<\/strong> Y lo que se considera sobreentrenamiento para una persona puede ser perfectamente manejable para otra. Y aunque se ha observado un aumento notable del riesgo en personas que corren m\u00e1s de 15 horas a la semana, los corredores principiantes pueden encontrar que 5 horas a la semana producen un resultado similar.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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Evita el sobreentrenamiento mediante Aumentar lentamente la carga de entrenamiento a lo largo de semanas, meses y a\u00f1os.<\/strong> Escucha a tu cuerpo y dedica tiempo a recuperarte adecuadamente centr\u00e1ndote en los cinco conceptos clave que se indican a continuaci\u00f3n:\n\u00a0\nDormir<\/strong>\nDormir entre 7 y 9 horas por noche es ampliamente reconocido como el El aspecto m\u00e1s importante de la recuperaci\u00f3n.<\/strong> Durante este tiempo, el cuerpo trabaja duro para reparar y reconstruir los m\u00fasculos mediante la s\u00edntesis de prote\u00ednas y la hormona del crecimiento humano. A medida que aumenta el volumen de entrenamiento, tambi\u00e9n lo hace la necesidad de un sue\u00f1o profundo y reparador. En las semanas de alto volumen, dedique m\u00e1s de 8 horas al sue\u00f1o y, si es posible, mantenga su dormitorio fresco y oscuro.\n\u00a0\nNutrici\u00f3n<\/strong>\nAportar al organismo la energ\u00eda, las prote\u00ednas, las vitaminas y los minerales necesarios contribuye directamente a la recuperaci\u00f3n y favorece la calidad del sue\u00f1o.<\/strong> Si te faltan calor\u00edas, hierro o prote\u00ednas, por ejemplo, resulta dif\u00edcil que los m\u00fasculos se recuperen por completo. Cuando el volumen de entrenamiento es elevado, aseg\u00farate de incluir una variedad de frutas, verduras, prote\u00ednas (de origen animal o vegetal) y cereales integrales. Una nutrici\u00f3n de calidad puede ayudar a reducir la inflamaci\u00f3n y ayudar a tu cuerpo a soportar el estr\u00e9s f\u00edsico.\n\u00a0\nHidrataci\u00f3n<\/strong>\nEl agua ayuda a regulan la temperatura corporal, suministran energ\u00eda a las c\u00e9lulas, favorecen la salud de las articulaciones y eliminan los residuos.<\/strong> al tiempo que mejora la recuperaci\u00f3n, minimiza los calambres y el riesgo de lesiones, y aumenta el rendimiento. Se recomienda beber con regularidad durante las carreras largas y asegurarse de tener a mano una hidrataci\u00f3n adecuada durante los meses m\u00e1s calurosos del verano para evitar el agotamiento por calor y la deshidrataci\u00f3n.\n\u00a0\nEstr\u00e9s<\/strong>\nCuando aumenta la carga de entrenamiento (ya sea en intensidad o volumen), tambi\u00e9n lo hace el estr\u00e9s en el cuerpo. Esto debe equilibrarse con el estr\u00e9s en otras \u00e1reas de la vida para reducir el riesgo de agotamiento. Por ejemplo, durante un bloque de entrenamiento de alto volumen, intenta reducir el estr\u00e9s laboral, familiar y relacional. El estr\u00e9s elevado puede contribuir a la falta de sue\u00f1o y, por lo tanto, afectar negativamente a la recuperaci\u00f3n. \u00a1Correr una ultra sin energ\u00eda es un camino directo al agotamiento!<\/strong>\n\u00a0\nProgramaci\u00f3n<\/strong>\nEntrena de forma m\u00e1s inteligente, no m\u00e1s dura, cuando aumentes la distancia. Una programaci\u00f3n inteligente permite que las sesiones de entrenamiento intensas vayan seguidas de una recuperaci\u00f3n suficiente. Mant\u00e9n tus carreras f\u00e1ciles\/de recuperaci\u00f3n f\u00e1ciles y tus sesiones intensas con un prop\u00f3sito.<\/strong> Presta atenci\u00f3n a c\u00f3mo responde tu cuerpo a las diferentes sesiones de entrenamiento y ajusta tu programa en consecuencia. No existe un programa de entrenamiento \u201c\u00fanico para todos\u201d. Es importante entrenar de forma constante, as\u00ed como saber cu\u00e1ndo necesitas m\u00e1s tiempo para descansar.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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Como atleta de resistencia Es importante ser consciente del estr\u00e9s que el entrenamiento de alto volumen supone para el cuerpo.<\/strong> Es importante contrarrestar este estr\u00e9s incluyendo conscientemente una recuperaci\u00f3n m\u00e1s activa cuando aumenta la carga de entrenamiento. Recuerda que una mejor recuperaci\u00f3n se traduce en la capacidad de manejar mayores vol\u00famenes de entrenamiento y en la oportunidad de mejorar el rendimiento. Ser consciente del estr\u00e9s inherente al entrenamiento de alto volumen te permite programar en consecuencia y maximizar el potencial sin comprometer la salud.\n<\/div>\n <\/div>\n<\/div>\n<\/div>\n\n
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\u00bfIdeas, comentarios o preguntas?<\/h2>\n H\u00e1ganoslo saber.\n Escriba un correo electr\u00f3nico<\/span><\/a>\n <\/div>\n <\/div>\n
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\n\t\"In\n\t <\/div>\n\t\n\t\t
Hannah Porteous es entrenadora personal y coach de bienestar en S\u00eddney (Australia). Es fundadora de la comunidad de mujeres #PARKSWEAT (www.parksweat.com) y de Sydney Trail Sisters (@sydney_trail_sisters).<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

El ejercicio aer\u00f3bico, como correr, es ampliamente conocido por sus innumerables beneficios para la salud. Pero aquellos que nos sentimos inspirados a correr largas distancias, compitiendo en maratones y ultramaratones, corremos el riesgo de difuminar la l\u00ednea entre la salud y el rendimiento. A medida que crece la comunidad de ultramaratonistas y las grandes distancias se convierten en algo habitual, parece que cada vez m\u00e1s personas se embarcan en el viaje \u201cdel sof\u00e1 a los 100 km\u201d. Y aunque el entrenamiento para las carreras de ultrafondo es intr\u00ednsecamente un proceso saludable, hay aspectos del entrenamiento de alto volumen, especialmente durante el calor del verano, que pueden desequilibrar la balanza.
\n\u00a0
\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.
\n\u00a0
\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.<\/p>","protected":false},"author":13,"featured_media":19960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":794,"meta-headline":"Going long!","footnotes":""},"categories":[3],"class_list":["post-19959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":19959,"post_author":"13","post_date":"2020-07-25 15:00:24","post_date_gmt":"2020-07-25 13:00:24","post_content":"","post_title":"Going long!","post_excerpt":"Aerobic exercise, like running, is widely known for boasting seemingly endless health benefits. But for those of us who are inspired to go long, competing in marathon and ultra-marathon distance events, we risk blurring the line between health and performance. As the ultra-community grows and large distances become mainstream, it seems more people are taking part in a \u201ccouch to 100km\u201d journey. And while training for ultra-running is inherently a healthy process, there are aspects of high volume training, especially during the heat of summer, that can tip the balance.\n\u00a0\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.\n\u00a0\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"going-long","to_ping":"","pinged":"","post_modified":"2025-09-28 09:00:39","post_modified_gmt":"2025-09-28 09:00:39","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=19959","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":19959,"author":"13","date":"2020-07-25 15:00:24","date_gmt":"2020-07-25 13:00:24","content":"","title":"\u00a1A por todas!","excerpt":"Aerobic exercise, like running, is widely known for boasting seemingly endless health benefits. But for those of us who are inspired to go long, competing in marathon and ultra-marathon distance events, we risk blurring the line between health and performance. As the ultra-community grows and large distances become mainstream, it seems more people are taking part in a \u201ccouch to 100km\u201d journey. And while training for ultra-running is inherently a healthy process, there are aspects of high volume training, especially during the heat of summer, that can tip the balance.\n\u00a0\nThe risk in ultra-distance training is often in direct relation to overtraining, or more importantly under recovering. Over training is common in almost every sport and occurs when an athlete completes more training than their body can recover from. Tell-tale signs of overtraining include a decline in performance, increased inflammation, poor sleep quality, nausea, reduced motivation, decreased strength, tightness, training fatigue, increased heart rate, reduced immune system function and muscle\/joint tenderness.\n\u00a0\nSo how much is too much? The answer (unsatisfyingly) is: it depends. Managing load is highly individual and what is considered overtraining for one person may be completely manageable for another. And while there is a marked increase of risk found in people running over 15 hours per week, beginner runners may find 5 hours per week produce a similar outcome.","status":"publish","password":"","name":"going-long","modified":"2025-09-28 09:00:39","modified_gmt":"2025-09-28 09:00:39","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"25 de julio de 2020, 13:00","date_local":"25 de julio de 2020","time_local":"13:00","slug":"going-long","url":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/going-long\/","featured_image":{"width":1140,"height":640,"file":"2020\/07\/GoingLong_H.jpg","filesize":198025,"sizes":{"medium":{"file":"GoingLong_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":11905},"large":{"file":"GoingLong_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":76978},"thumbnail":{"file":"GoingLong_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":6515},"medium_large":{"file":"GoingLong_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":48946},"trp-custom-language-flag":{"file":"GoingLong_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":425}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":19960,"alt":"Several poeple lifting barbells","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/07\/GoingLong_H.jpg","title":"GoingLong_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Going long!","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/19959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/comments?post=19959"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/19959\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media\/19960"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media?parent=19959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/categories?post=19959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}