CÓMO EMPEZAR A CORRER

Hace un tiempo os contábamos desde nuestra experiencia, consejos para poder engancharos al running y pudierais disfrutar de este deporte tanto como lo hacemos nosotras. Sin embargo hoy, hemos querido profundizar más en este tema visto la demanda de información que tenemos al respecto en el blog. Son varias las seguidoras que quieren engancharse al running pero no saben muy bien como iniciarse o tras varias salidas e intentos, no han conseguido esa continuidad tan necesaria para hacer de este deporte un hábito de vida saludable. Por todo ello, y como nosotras somos solo unas aficionadas, hemos pedido ayuda a Óscar  Prieto, triatleta y entrenador personal, por su amplia formación y larga experiencia en la profesión.

Llevamos poco tiempo entrenando con él pero para nosotras está siendo la mejor decisión que hemos tomado en mucho tiempo. Tener un entrenador personal hace que tus entrenamientos tengan mucho más sentido, consigas de forma más eficaz tus objetivos y tengas una «obligación» para mantener una rutina en el deporte, donde tu objetivo es mucho más claro y en consecuencia tus progresos y logros mayores.

¿CÓMO EMPEZAR A CORRER?

Si partes de cero y quieres iniciarte en el mundo del running, debes seguir los siguientes pasos:

1-CONSULTA A TU MÉDICO

Es altamente recomendable pasar por la consulta del médico para realizar un chequeo y descartar posibles lesiones o enfermedades que impidan la actividad física o sean peligrosas o incompatibles con el esfuerzo físico.

Desde analíticas, electrocardiogramas, ecocardiogramas, exploraciones funcionales hasta una prueba de esfuerzo si pudiera ser.

Lo primero siempre debe ser mirar por tu salud.

2-SI PUEDES, BUSCA LOS SERVICIOS DE UN ENTRENADOR PERSONAL

Hoy en día contar con los servicios de un entrenador personal está más al alcance de cualquiera que hace unos años, y los beneficios y mejoras que se obtienen son mucho más altos, no sólo se trabaja de forma individual y personalizada, sino que también se optimiza el esfuerzo y se corrigen errores, consiguiendo una mejor forma física con un mínimo esfuerzo, es decir, optimizando al máximo las sesiones de entrenamiento.

Se puede contratar un servicio presencial, o uno online, dependiendo del coste que nos queramos o podamos permitir y del grado de solicitación que demandemos del entrenador.

Para encontrar un entrenador titulado con experiencia y de confianza entra en www.tuentrenador-personal.com

3-NO EMPIECES SIN UN PLAN

Correr por correr no tiene sentido y no se alcanzan los mismos beneficios que si saliéramos a correr sabiendo qué es lo que tenemos que hacer en ese día y qué queremos conseguir con ese entrenamiento.

Saber qué toca hacer hoy y cómo lo tengo que hacer, ayuda a animarnos a salir a correr y da sentido al esfuerzo que vamos a realizar.

4-TEN UN OBJETIVO O META MEDIBLE Y ALCANZABLE

Empezar o salir a correr sabiendo que es lo queremos conseguir a corto plazo, como puede ser una carrera popular de 5k, o perder unos kilos, o rebajar un tiempo empleado para correr una distancia determinada, hace que podamos planificar los entrenamientos y poder medir las mejoras que éstos nos están aportando, además de tener una motivación extra para superarnos y animarnos a salir a correr, y no quedarnos en casa.

5-SI TIENES QUE EMPEZAR SÓLA, DEBES CONOCER CUAL ES TU RITMO DE TROTE

Si no puedes contratar los servicios de un entrenador personal y te ves en la obligación de salir sola, debes averiguar cual es el ritmo de carrera al que debes correr sin que el pulso cardiaco

se te dispare, obligándote a para o a reducir drásticamente el ritmo. Mucha gente que comienzan, sólo son capaces de correr 4 ó 5 minutos seguidos, y siempre es porque han ido esos minutos a un ritmo muy superior al que ellos son capaces de soportar. En ocasiones y sobre todo en personas que llevan mucho tiempo paradas, es normal que esos ritmos de carrera sean casi como andar, y seguramente sean ciertos y haya que comenzar andando rápido antes de empezar a correr, o correr a un ritmo muy muy lento.

6-COMBINA CARRERA CON ANDAR

Los principios son lo más importante de la preparación de un deportista, éstos son los que permiten, con posterioridad, evolucionar de forma eficaz y segura.

Es muy recomendable en personas sedentarias o con sobrepeso comenzar a correr intercalando unos minutos de correr con unos de caminar, lo que se conoce como “CACOS”.

Por ejemplo, durante 24 minutos alterna caminar 5 minutos con correr muy muy suave 3 minutos. Poco a poco, y en sesiones posteriores, vete aumentando las cantidades de minutos de correr y disminuyendo los minutos de caminar. Siempre de forma progresiva y escuchando las señales que te va dando el cuerpo. Nunca aumentes los ritmos durante este período.

7-NO CORRAS EN AYUNAS SI TE ESTÁS INICIANDO

En los comienzos el cuerpo puede responder de formas inesperadas, y siempre tiene que estar en las mejores condiciones de fuerza para lo que le viene y no está acostumbrado, con lo cual entrenar en ayunas puede provocar una bajada de tensión o una merma de rendimiento.

Se tiene la creencia de que entrenar en ayunas consume más cantidad de grasa, es cierto, pero tiene que estar el cuerpo preparado para tal exigencia.

No es nada recomendable para personas en periodo de iniciación.

8-DESCANSA AL MENOS UN DIA A LA SEMANA

Si el entrenamiento es suave se puede entrenar 5 ó 6 días a la semana, pero siempre conviene hacer uno o dos días de descanso total a la semana.

En los comienzos con 3 ó 4 días semanales puede ser suficiente, tenemos que pensar en cumplir el principio de adaptación.

9-SIGUE UN PLAN NUTRICIONAL ACORDE CON LA NUEVA ACTIVIDAD FÍSICA

Si no vamos a tener la misma actividad física que antes de empezar a correr, tampoco debemos tener el mismo plan alimenticio. El cuerpo va a necesitar unas cantidades diferentes de alimentos y nutrientes, de proporciones de éstos y de momentos específicos al día donde aportarlos.

También depende de los objetivos que nos hayamos fijado conseguir. La alimentación incorrecta puede echarnos por tierra todo el esfuerzo de los entrenamientos.

Busca la ayuda de un nutricionista, si es deportivo mejor.

10-BUSCA MOTIVACIÓN EN LA COMPAÑÍA, LA MÚSICA, EL PAISAJE,…

Encontrar algo que nos motive a correr es fundamental, alcanzar un objetivo, o bien encontrar un momento al día de esparcimiento o evasión mental,…y para ello podemos buscar técnicas como por ejemplo correr en grupo, también puede ayudarnos a salir a correr llevar buena música, aunque yo recomiendo siempre dejar un oído libre por seguridad para escuchar desde el claxon de un coche hasta un amigo llamándonos. Otra motivación puede ser el simple hecho de disfrutar del paisaje.

11-CORRE CON EL CALZADO Y ROPA ADECUADA

La oferta de ropa femenina para correr es de lo más variada y técnica. Hoy en día infinidad de marcas apuestan por una colección deportiva. Hacer deporte y estar en forma están de moda pero no hay que olvidar que siempre es preferible contar con prendas técnicas para entrenar.

Nosotros apostamos porque pruebes la línea deportiva de Naffta. Porque hacer deporte y estar guapa pueden ir dados de la mano. Además, su calidad es excepcional.

En cuanto al calzado, hay mucha oferta, pero siempre tienes que pensar que para correr hay que llevar el calzado específico de correr, no vale el de tennis, o de baloncesto o casual, siempre que no queramos terminar con una lesión.

Ve a una tienda especializada y sabiendo que tipo de pisada tienes corriendo, busca los modelos que más se te ajusten por precio y gusto.

Debes saber que las zapatillas se dividen en pisada neutra, pronadora y supinadora, y que dependiendo de las distancias a correr y el peso de cada corredor hay unos modelos u otros.

12-NO SIGAS LOS CONSEJOS DE LOS AMIGOS, SÓLO DE LOS PROFESIONALES

En la actualidad todos conocemos algún amigo que corre, incluso que participa en carreras o maratones,…y es muy fácil opinar de oídas y decirte, pues haz esto o aquello, pero sin saber si es bueno para ti (principio de individualidad) o si estás preparada para hacerlo (principio de progresión) o si es lo que tú buscas conseguir (principio de especificidad), ó…

Los profesionales somos los que debemos ayudarte y los que tenemos todos los conocimientos para saber qué y por qué tienes que hacer esto y no aquello. Los demás sólo pueden confundirte o conseguir que te lesiones.

13-INTENTA DISFRUTAR CON LAS SALIDAS A CORRER

Correr sólo tiene sentido si vas a disfrutar con ello. Si no es así, y no disfrutas corriendo, lo normal es que abandones a los dos días o que nunca encuentres el momento de salir a correr. Busca algo que te divierta en las salidas corriendo, busca salir con una amiga, o por una zona agradable que te guste.

Pero siempre busca divertirte.

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