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Vivir la San Silvestre: la importancia de las 48 horas después de la carrera Imagen de la San Silvestre Vallecana de 2023. Getty.
Con el auge de las competiciones deportivas de fin de año, como la tradicional San Silvestre , miles de corredores se preparan para enfrentar el desafío que marca el cierre del calendario y que cada año congrega a más participantes. Solo la edición Vallecana que se celebra en Madrid reunió el año pasado a más de 40.000 participantes.
Todas las edades y preparación adecuada La San Silvestre es una carrera a la que acuden personas de todas las edades . Pero eso no significa que no haya que prepararla; de hecho, es importante seguir ciertas recomendaciones para no acabar lesionado o agotado . Según Gaby Díaz, osteópata y socio de la Asociación Nacional de Profesionales y Autónomos de las Terapias Naturales (Cofenat) "es esencial adaptarse progresivamente a la actividad física que deseamos realizar. Un programa de entrenamiento planificado que contemple calentamientos, estiramientos y ejercicios de fuerza es fundamental para reducir riesgos y optimizar el rendimiento".
El experto recalca también la necesidad de contar con un rango articular adecuado, elasticidad y un tono muscular óptimo. Además, subraya la importancia de aprender y practicar correctamente la técnica de carrera , integrándola poco a poco en los entrenamientos.
La transformación de Mami Yamamoto: corredora de maratón a los 50
Nutrirse e hidratarse bien Otro aspecto crucial es la hidratación y la alimentación . Para el experto, una dieta equilibrada y, en algunos casos, la suplementación con nutrientes esenciales, siempre pautada por un profesional médico, pueden marcar la diferencia en el rendimiento y la recuperación. “Es importante asegurarse de consumir suficientes sales minerales, calorías e hidratación acorde a nuestras metas y necesidades físicas”, afirma.
Para poder completar una maratón es básico programar una buena preparación previa, no sólo a nivel del entrenamiento físico sino también a través de un buen descanso, seguir una alimentación adecuada y preparar la mente hacia la gran exigencia mental que supone esta prueba.
Otro objetivo primordial una vez abordada la hidratación es reponer los depósitos de glucógeno muscular y hepático , los cuales se agotan al cabo de unas dos horass tras la carrera. Esto exige una ingesta de carbohidratos de forma inmediata después de la competición, ya que los músculos se encuentran en su mejor disponibilidad para restablecer este almacén.
Inicialmente se recomienda ingerir los primeros carbohidratos en formato líquido en forma de azúcares simples , a través de la bebida isotónica, compota de frutas, zumos y licuados para una mejor asimilación a nivel intestinal.
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¿Y después? A medida que el corredor va acogiendo la calma se puede aportar un alimento cada vez más sólido rico en carbohidratos combinado con una aportación proteica y de grasas saludables, como puede ser pavo, jamón, atún, salmón, nueces o aguacates.
Es importante prestar atención a la alimentación y el descanso adecuado hasta las siguientes 48 horas post maratón para restablecer adecuadamente las pérdidas, ayudar a recuperar el músculo, el tejido conectivo y sistema inmune. La alimentación debe seguir aportanto carbohidratos y proteínas de alto valor biológico, grasas de buena calidad y alimentos frescos como frutas y vegetales ricos en vitaminas, minerales y antioxidantes.
Elegir bien el equipo Asimismo, elegir el equipo adecuado puede ser determinante para evitar lesiones. “Unas zapatillas adaptadas a las necesidades de cada corredor y ropa técnica que facilite la evacuación del sudor , especialmente en climas fríos, son clave para garantizar comodidad y prevenir molestias”, señala el experto.
Finalmente, Gaby Díaz subraya la importancia de buscar asesoramiento profesional. “Acudir a especialistas cualificados nos permitirá entrenar de manera más segura y efectiva, minimizando los riesgos de daño a nuestro cuerpo”, concluye. El osteópata recuerda que disfrutar de la actividad deportiva es posible siempre que se priorice la salud y la preparación adecuada.
Temas