{"id":5728,"date":"2023-03-03T10:47:33","date_gmt":"2023-03-03T10:47:33","guid":{"rendered":"https:\/\/saludsostenible.es\/?p=5728"},"modified":"2023-03-06T10:55:44","modified_gmt":"2023-03-06T10:55:44","slug":"recuperacion-despues-de-un-maraton","status":"publish","type":"post","link":"https:\/\/saludsostenible.es\/en\/recuperacion-despues-de-un-maraton\/","title":{"rendered":"Recuperaci\u00f3n despu\u00e9s de un marat\u00f3n\u00a0"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Buena suerte a los que se est\u00e1n entrenando para cualquier evento de carrera.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed hay algunos consejos para ayudar a su cuerpo a recuperarse despu\u00e9s de un marat\u00f3n o carreras de distancias m\u00e1s cortas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantente hidratado: cualquier carrera habr\u00e1 provocado que tu cuerpo se deshidrate en mayor o menor grado.&nbsp;Beber poco y con frecuencia durante los d\u00edas posteriores a la carrera.<\/li>\n\n\n\n<li>Come de forma sana y abundante: este no es el momento de hacer dieta.&nbsp;Aseg\u00farese de comer frutas, carbohidratos y prote\u00ednas para reconstruir su sistema inmunol\u00f3gico, reponer los niveles de az\u00facar en la sangre y ayudar a reconstruir el tejido muscular da\u00f1ado<\/li>\n\n\n\n<li>Tome ba\u00f1os calientes (preferiblemente con sales de Epsom), est\u00edrese suavemente y acu\u00e9stese en el piso con las piernas contra la pared durante unos minutos regularmente durante los primeros d\u00edas despu\u00e9s del evento.&nbsp;<\/li>\n\n\n\n<li>Descanso: la investigaci\u00f3n muestra que, en lugar de volver a correr f\u00e1cilmente despu\u00e9s del evento, es mejor darse una semana sin correr.&nbsp;Los estiramientos suaves, la nataci\u00f3n, las caminatas, el entrenamiento cruzado o el yoga ayudar\u00e1n a mantener los m\u00fasculos calientes y la sangre fluyendo.&nbsp;Exagerar te har\u00e1 m\u00e1s da\u00f1o que bien.&nbsp;Comience a correr suavemente desde la semana 2 y aumente lentamente la intensidad.<\/li>\n\n\n\n<li>Obtenga un buen tratamiento: la osteopat\u00eda, los masajes y otras terapias manuales pueden ayudar a liberar los puntos gatillo y liberar el estr\u00e9s miofascial y otras tensiones en todo el cuerpo.&nbsp;Ap\u00e9gate a un masaje suave o effleurage en los primeros 3 d\u00edas despu\u00e9s del evento o espera y opta por un masaje m\u00e1s profundo a partir del d\u00eda 4.&nbsp;<\/li>\n\n\n\n<li>Trate de no programar otra carrera hasta aproximadamente 6 semanas despu\u00e9s de un marat\u00f3n.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Aqu\u00ed hay algunos consejos para ayudar a su cuerpo a recuperarse despu\u00e9s de un marat\u00f3n o carreras de distancias m\u00e1s cortas.<\/p>","protected":false},"author":1,"featured_media":5729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[67],"tags":[69,70,72,68],"class_list":["post-5728","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-deportivo","tag-deportivo","tag-ejercicio-fisico","tag-maraton","tag-osteopatia","post_format-post-format-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v27.8) - 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