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Aprende a silenciar las excusas. 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Llegas a casa un poco más tarde de lo previsto, está oscuro afuera y tienes una sesión de entrenamiento que cumplir. La tentación de poner la tetera y sentarte en el sofá se vuelve cada vez más atractiva. ¿Cómo nos convencemos?, ¿cómo encontramos la motivación para simplemente salir por la puerta y pasar del sofá?\u003Cbr>\u003Cbr>No estás solo.\u003Cbr>\u003Cbr>Las estrategias mentales para la motivación, el diálogo interno positivo y ser realista sobre lo que se puede lograr son absolutamente esenciales para construir un régimen de entrenamiento positivo.\u003Cbr>\u003Cbr>Puede empezar con uno de mis favoritos: \"Solo sal por la puerta y mira cómo te sientes en la primera milla\". Simplemente dividiendo la carrera en algo más manejable.\u003C/p>",{"__component":1197,"id":1198,"hl_text":1199},"utility.highlight-text",154,"Visualizar la meta final no solo con la carrera en sí, sino con el resultado final. Ya sea un 10k, un medio maratón o un maratón. Ganar impulso recordando por qué lo estás haciendo. Saber que la constancia y la continuidad del entrenamiento son la clave, y no una sesión individual.",{"__component":1201,"id":1202},"utility.article-image",76,{"__component":1193,"id":1204,"text":1205},242,"\u003Cp>Un resumen útil:\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e9d9b65ffea6a09f4baa0d0e83603e720\">Establecimiento de objetivos (A, B, C): Establece objetivos ambiciosos (A), realistas (B) y de \"simplemente cumplir\" (C) para mantener la motivación independientemente del rendimiento. Céntrate en objetivos basados en el proceso (ej. el ritmo) en lugar de solo en los resultados.\u003C/li>\u003Cli data-list-item-id=\"e4815621311c623e8da0029b766b174cc\">Descomposición de objetivos: Divide los desafíos de larga distancia en segmentos pequeños y manejables (ej. milla a milla) para evitar sentirse abrumado.\u003C/li>\u003Cli data-list-item-id=\"e8e776176b6c75ea9bf844984067856a1\">Diálogo interno positivo y mantras: Desarrolla una lista de afirmaciones, como \"ligero y fuerte\" o \"rápido y fluido\", para contrarrestar la fatiga y mantener el enfoque.\u003C/li>\u003Cli data-list-item-id=\"e5bf806d946d6d3fbd76cbeff5b158906\">Visualización: Ensaya mentalmente el éxito y visualiza el cruce de la línea de meta para generar confianza y motivación.\u003C/li>\u003Cli data-list-item-id=\"e60ae2b3f61ebc925f6a80039fdba7dcc\">Mindfulness y meditación: Utiliza técnicas de respiración (ej. respiración nasal, respiración abdominal) para gestionar el estrés y mantenerte presente, reduciendo la ansiedad.\u003C/li>\u003Cli data-list-item-id=\"e87db4ef4c9dc49c33bfcbd5a5c6e549f\">Reencuadre (reestructuración cognitiva): Replantea los pensamientos negativos (\"No puedo hacer esto\") en otros positivos y motivadores (\"Esto es difícil, pero yo soy más fuerte\").\u003C/li>\u003C/ul>",{"__component":1193,"id":1207,"text":1208},243,"\u003Cp>\u003Cstrong>POTENCIAR LA MOTIVACIÓN\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"ea6a5cadbb94f428b9de12117a5070943\">Conoce tu \"Por qué\": Recuerda la razón personal y profunda de tu búsqueda de resistencia.\u003C/li>\u003Cli data-list-item-id=\"ec60a3edb263124df6e67d34f1a752b1e\">\"Entrenamiento en la incomodidad\": Entrena activamente tu mente para manejar la incomodidad durante la práctica, de modo que se sienta normal, y no abrumadora, durante la competición.\u003C/li>\u003Cli data-list-item-id=\"ef1533a4c617c8aaa7560bf21380af2b4\">Técnicas de distracción: Escucha música, concéntrate en el paisaje circundante o piensa en planes para después de correr para distraerte del dolor.\u003C/li>\u003Cli data-list-item-id=\"e66380ab196fc80a9242f85bd860e5bbd\">Sistema de apoyo: Interactúa con compañeros de entrenamiento, clubes o comunidades en línea para mantener la resiliencia mental.\u003C/li>\u003Cli data-list-item-id=\"eefe548f09230080ab76733bde82ea4e7\">Lleva un diario de entrenamiento: Documenta tanto los logros como los contratiempos para seguir el progreso y mantener la perspectiva.\u003C/li>\u003C/ul>",{"__component":1201,"id":27},{"__component":1193,"id":1211,"text":1212},244,"\u003Cp>\u003Cstrong>ENCUENTRA LA MEJOR RUTINA PARA TI\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e2e3a26fab5e9ab5b894ffa341a48276e\">Establece una rutina: Haz del entrenamiento una \"decisión incuestionable\" para evitar los días de baja motivación. Puede ser el caso de que lleves tu equipo de correr al trabajo. Cámbiate al final del día y bájate unas paradas antes en el tren para tener que correr a casa. Encuentra lo que funcione para ti.\u003C/li>\u003Cli data-list-item-id=\"ecff52ae825c067ff2de13a81d7912ea9\">Preparación previa a la carrera: Una de las estrategias que solía usar con uno de mis atletas olímpicos era parte del calentamiento previo a la carrera. Después de un trote suave de calentamiento, donde a menudo pasan muchos pensamientos por la mente, tómate unos momentos para sentarte y escribir los pensamientos negativos, y luego escribe los positivos al lado. Reafirmando tu mentalidad para la carrera. Ej: \"¿He entrenado lo suficiente?\" / \"16 semanas de entrenamiento constante terminadas = estoy listo\".\u003C/li>\u003C/ul>",[1214,1221,1228,1237],{"id":662,"documentId":1146,"preview_title":1215,"url":1216,"preview_intro":1217,"date":1150,"createdAt":1218,"updatedAt":1218,"publishedAt":1219,"locale":106,"final_note":1220},"Stratégies mentales pour l'endurance et la motivation","strategies-mentales-pour-l-endurance-et-la-motivation","Il fait noir dehors et le canapé vous appelle ? Apprenez à faire taire les excuses. Des \"objectifs ABC\" à la règle du \"juste un kilomètre\", découvrez les outils mentaux dont vous avez besoin pour rester constant et motivé.","2026-02-24T09:39:52.444Z","2026-02-24T09:39:53.146Z","par Andy Hobdell",{"id":793,"documentId":1146,"preview_title":1222,"url":1223,"preview_intro":1224,"date":1150,"createdAt":1225,"updatedAt":1225,"publishedAt":1226,"locale":114,"final_note":1227},"Mentale Strategien für Ausdauer und Motivation","mentale-strategien-fuer-ausdauer-und-motivation","Draußen ist es dunkel und das Sofa ruft? Lerne, wie du die Ausreden zum Schweigen bringst. Von den „ABC-Zielen“ bis zur „Nur-eine-Meile“-Regel: Entdecke die mentalen Werkzeuge, die du brauchst, um konsequent und motiviert zu bleiben.","2026-02-24T09:41:34.560Z","2026-02-24T09:41:35.136Z","von Andy Hobdell",{"id":1229,"documentId":1146,"preview_title":1230,"url":1231,"preview_intro":1232,"date":1150,"createdAt":1233,"updatedAt":1234,"publishedAt":1235,"locale":90,"final_note":1236},16,"Mental Strategies for endurance and motivation ","mental-strategies-for-endurance-and-motivation","Dark outside and the sofa is calling? Learn how to silence the excuses. From \"ABC goals\" to the \"just one mile\" rule, discover the mental tools you need to stay consistent and motivated.","2026-02-04T15:40:37.487Z","2026-02-10T17:23:05.575Z","2026-02-10T17:23:06.513Z","by Andy Hobdell",{"id":1238,"documentId":1146,"preview_title":1239,"url":1240,"preview_intro":1241,"date":1150,"createdAt":1242,"updatedAt":1242,"publishedAt":1243,"locale":98,"final_note":1244},20,"Strategie mentali per la resistenza e la motivazione","strategie-mentali-per-la-resistenza-e-la-motivazione","Fuori è buio e il divano ti chiama? Impara a mettere a tacere le scuse. Dagli \"obiettivi ABC\" alla regola del \"solo un miglio\", scopri gli strumenti mentali necessari per rimanere costante e motivato.","2026-02-24T09:37:50.006Z","2026-02-24T09:37:50.740Z","di Andy Hobdell",{"id":959,"documentId":1246,"preview_title":1247,"url":1248,"preview_intro":1249,"date":1150,"createdAt":1250,"updatedAt":1250,"publishedAt":1251,"locale":10,"final_note":1153,"image_preview":1252,"tags":1285,"body":1286,"seo":15,"localizations":1324},"o7hnkb4jio34gznzry55ub0k","Estrategias de ritmo: desde los 5 km hasta el Maratón","estrategias-de-ritmo-desde-los-5-km-hasta-el-maraton","No permitas que tu primer kilómetro sea el más rápido. Domina la disciplina de carrera con estrategias específicas para cada distancia que te ayuden a evitar la trampa de \"salir demasiado rápido\" y terminar cada carrera con fuerza.","2026-02-24T10:00:35.554Z","2026-02-24T10:00:36.235Z",{"id":1031,"documentId":1253,"name":1254,"alternativeText":15,"caption":15,"width":625,"height":905,"formats":1255,"hash":1280,"ext":34,"mime":37,"size":1281,"url":1282,"previewUrl":15,"provider":70,"provider_metadata":15,"createdAt":1283,"updatedAt":1283,"publishedAt":1284,"focalPoint":15},"ml6u29sgwzl3qe99uolh8vpc","hoka_pb-protocol_coach room_article_cover (1).jpg",{"large":1256,"small":1262,"medium":1268,"thumbnail":1274},{"ext":34,"url":1257,"hash":1258,"mime":37,"name":1259,"path":15,"size":1260,"width":1163,"height":41,"sizeInBytes":1261},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","large_hoka_pb-protocol_coach room_article_cover (1).jpg",87.05,87046,{"ext":34,"url":1263,"hash":1264,"mime":37,"name":1265,"path":15,"size":1266,"width":1170,"height":49,"sizeInBytes":1267},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","small_hoka_pb-protocol_coach room_article_cover (1).jpg",27.39,27389,{"ext":34,"url":1269,"hash":1270,"mime":37,"name":1271,"path":15,"size":1272,"width":1177,"height":57,"sizeInBytes":1273},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","medium_hoka_pb-protocol_coach room_article_cover (1).jpg",54.13,54130,{"ext":34,"url":1275,"hash":1276,"mime":37,"name":1277,"path":15,"size":1278,"width":271,"height":65,"sizeInBytes":1279},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","thumbnail_hoka_pb-protocol_coach room_article_cover (1).jpg",4.45,4448,"hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3",412.31,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","2026-02-09T14:22:22.534Z","2026-02-09T14:22:22.535Z",[],[1287,1290,1293,1296,1299,1301,1304,1307,1310,1313,1315,1318,1321],{"__component":1193,"id":1288,"text":1289},294,"\u003Cp>En todos mis años, nunca me canso de hablar con los atletas sobre sus estrategias de carrera y ritmo para todas las distancias. La conversación suele empezar con: \"¿Qué tal ha ido tu entrenamiento?\".\u003C/p>",{"__component":1197,"id":1291,"hl_text":1292},183,"Ese es el punto de partida. No tiene sentido hablar de ritmos a menos que analices tu historial de entrenamiento y preparación.",{"__component":1193,"id":1294,"text":1295},295,"\u003Cp>El siguiente tema es qué carrera o distancia vas a realizar. Siempre es relevante tener en cuenta el recorrido: ¿tiene cuestas?, ¿cómo es la superficie?, ¿es ancha la ruta?, ¿en qué tipo de terreno vas a competir?\u003C/p>\u003Cp>Finalmente, el clima. Es un factor muy importante. ¿Hará viento?, ¿calor o frío?, ¿estará el suelo seco, mojado o con hielo? Todos estos factores deben tenerse en cuenta.\u003C/p>",{"__component":1197,"id":1297,"hl_text":1298},184,"¿Empezamos con el 5k? Tengo este dicho: \"No dejes que el primer kilómetro sea el más rápido de tu carrera\".",{"__component":1201,"id":1300},92,{"__component":1193,"id":1302,"text":1303},296,"\u003Cp>Cuántas veces he hablado con atletas después de su carrera y la respuesta es: \"Quizás salí un poco rápido, ¡pero me sentía bien!\".\u003Cbr>\u003Cbr>Este es el problema de fondo: encontrar el equilibrio y la disciplina para ejecutar la estrategia.\u003Cbr>\u003Cbr>De forma sencilla: mira tu entrenamiento y acuerda un tiempo objetivo realista teniendo en cuenta factores como el clima, el estado del circuito, etc. Intenta correr los dos primeros kilómetros unos segundos por km más lento que el ritmo medio objetivo. Luego, haz un chequeo consciente: ¿cómo te sientes?, ¿va bien este ritmo?, ¿lo mantengo o aumento ligeramente? Al pasar por el km 3, te quedan 2. Si te sientes bien, aumenta un poco el esfuerzo y el ritmo e inicia el empuje final. Al llegar al km 4, queda uno: si hay fuerzas, lanza el ataque final llevando el esfuerzo al límite hasta la meta.\u003C/p>",{"__component":1193,"id":1305,"text":1306},297,"\u003Cp>En el 10k el patrón es similar, pero aplico la lógica de los tercios.\u003C/p>",{"__component":1193,"id":1308,"text":1309},298,"\u003Cp>Primeros 3 km ligeramente más lentos que el ritmo objetivo.\u003C/p>\u003Cp>Segundos 3 km para establecerte en el ritmo objetivo.\u003C/p>\u003Cp>Al km 6, chequeo de sensaciones. Mantén el esfuerzo o intenta progresar suavemente los siguientes 3 km.\u003C/p>\u003Cp>Estás en el km 9 con uno por delante. Aquí es el empuje final. O mantienes el esfuerzo anterior o das el máximo. Tú tienes el control.\u003C/p>",{"__component":1197,"id":1311,"hl_text":1312},185,"Me encanta el Medio Maratón, pero de nuevo hay que ser muy sensato con el ritmo y el esfuerzo.",{"__component":1201,"id":1314},93,{"__component":1193,"id":1316,"text":1317},299,"\u003Cp>Mi enfoque estándar es:\u003C/p>\u003Cp>Primeros 5 km ligeramente más lentos que el ritmo objetivo.\u003C/p>\u003Cp>Del km 5 al 15 establécete en tu ritmo objetivo.\u003C/p>\u003Cp>Te quedan 6 km y pico hasta el final. Aquí decides si mantienes el esfuerzo o empiezas a apretar el ritmo hasta la meta.\u003C/p>",{"__component":1197,"id":1319,"hl_text":1320},186,"El Maratón es una distancia especial por muchas razones. 42,195 km. Tan especial.\n\nNo hay una estrategia simple porque hay demasiados factores; de hecho, podría escribir un capítulo entero de un libro sobre esto.",{"__component":1193,"id":1322,"text":1323},300,"\u003Cp>Todo lo anterior no tiene en cuenta la estrategia de nutrición.\u003Cbr>\u003Cbr>En su forma básica, no me preocupo demasiado por los primeros 5 km, salvo para asegurar que no salgas rápido. Ten paciencia. A veces no puedes calentar bien, así que los primeros 5 km son para calentar el cuerpo, sin prisas ni pánicos.\u003Cbr>\u003Cbr>En los siguientes 5 km, ve bajando hasta tu ritmo objetivo para estar en tiempo al llegar al km 10.\u003Cbr>Del 10 al 20, el enfoque es no entrar en pánico y no forzar. Te sentirás bien, no has salido rápido y estás entrando en el ritmo para el que has entrenado meses.\u003Cbr>\u003Cbr>Al km 20, chequeo consciente y mantén hasta el 30. Habrás corrido esta distancia muchas veces entrenando.\u003Cbr>\u003Cbr>Divido los últimos 12 km en tres partes: de 30 a 35 km (mantener esfuerzo), luego de 35 a 40 km y el final.\u003Cbr>No hay garantías de cómo te sentirás al final, pero si has sido sensato con el plan, tendrás todas las oportunidades de terminar bien.\u003C/p>",[1325,1333,1339,1345],{"id":1326,"documentId":1246,"preview_title":1327,"url":1328,"preview_intro":1329,"date":1150,"createdAt":1330,"updatedAt":1331,"publishedAt":1332,"locale":90,"final_note":1236},17,"Pacing strategies for 5km to Marathon Distances ","pacing-strategies-for-5km-to-marathon-distances","Pacing strategies for 5km to Marathon Distances Don’t let your first km be your fastest. Master race discipline with distance-specific strategies to help you avoid the \"went off too quick\" trap and finish every race strong.","2026-02-04T15:39:01.695Z","2026-02-10T17:23:15.719Z","2026-02-10T17:23:16.796Z",{"id":945,"documentId":1246,"preview_title":1334,"url":1335,"preview_intro":1336,"date":1150,"createdAt":1337,"updatedAt":1337,"publishedAt":1338,"locale":98,"final_note":1244},"Strategie di andatura: dai 5 km alla Maratona","strategie-di-andatura-dai-5-km-alla-maratona","Non lasciare che il tuo primo chilometro sia il più veloce. Padroneggia la disciplina di gara con strategie specifiche per ogni distanza, che ti aiuteranno a evitare la trappola del \"partire troppo forte\" e a finire ogni gara con energia.","2026-02-24T09:49:13.020Z","2026-02-24T09:49:13.741Z",{"id":243,"documentId":1246,"preview_title":1340,"url":1341,"preview_intro":1342,"date":1150,"createdAt":1343,"updatedAt":1343,"publishedAt":1344,"locale":106,"final_note":1220},"Stratégies d'allure : du 5 km au Marathon","strategies-d-allure-du-5-km-au-marathon","Ne laissez pas votre premier kilomètre être le plus rapide. Maîtrisez la discipline de course avec des stratégies spécifiques à chaque distance pour vous aider à éviter le piège du \"parti trop vite\" et finir chaque course en force.","2026-02-24T09:52:27.599Z","2026-02-24T09:52:28.258Z",{"id":952,"documentId":1246,"preview_title":1346,"url":1347,"preview_intro":1348,"date":1150,"createdAt":1349,"updatedAt":1349,"publishedAt":1350,"locale":114,"final_note":1227},"Pacing-Strategien: von 5 km bis zum Marathon","pacing-strategien-von-5-km-bis-zum-marathon","Lass deinen ersten Kilometer nicht deinen schnellsten sein. Meistere die Renndisziplin mit distanzspezifischen Strategien, die dir helfen, die „Zu-schnell-angegangen“-Falle zu vermeiden und jedes Rennen stark zu beenden.","2026-02-24T09:57:49.195Z","2026-02-24T09:57:49.869Z",{"id":759,"documentId":1352,"preview_title":1353,"url":1354,"preview_intro":1355,"date":1150,"createdAt":1356,"updatedAt":1357,"publishedAt":1358,"locale":10,"final_note":1153,"image_preview":1359,"tags":1393,"body":1394,"seo":15,"localizations":1421},"mjbmdljz25wzejs4vb2aclbn","Rectas","rectas","No dejes que tus piernas se estanquen. Descubre por qué 100m de esfuerzo fluido y controlado son el eslabón perdido de tu plan. Aprende a ejecutar progresivos para ganar velocidad sin sacrificar tu recuperación.","2026-02-24T17:09:32.626Z","2026-02-25T08:30:03.276Z","2026-02-25T08:30:04.488Z",{"id":1360,"documentId":1361,"name":1362,"alternativeText":15,"caption":15,"width":625,"height":905,"formats":1363,"hash":1388,"ext":34,"mime":37,"size":1389,"url":1390,"previewUrl":15,"provider":70,"provider_metadata":15,"createdAt":1391,"updatedAt":1391,"publishedAt":1392,"focalPoint":15},48,"roam1noe0gd0tgl7plt2zjfy","hoka_pb-protocol_coach room_article_cover (2).jpg",{"large":1364,"small":1370,"medium":1376,"thumbnail":1382},{"ext":34,"url":1365,"hash":1366,"mime":37,"name":1367,"path":15,"size":1368,"width":1163,"height":41,"sizeInBytes":1369},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","large_hoka_pb-protocol_coach room_article_cover (2).jpg",139.11,139106,{"ext":34,"url":1371,"hash":1372,"mime":37,"name":1373,"path":15,"size":1374,"width":1170,"height":49,"sizeInBytes":1375},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","small_hoka_pb-protocol_coach room_article_cover (2).jpg",37.35,37350,{"ext":34,"url":1377,"hash":1378,"mime":37,"name":1379,"path":15,"size":1380,"width":1177,"height":57,"sizeInBytes":1381},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","medium_hoka_pb-protocol_coach room_article_cover (2).jpg",80.86,80861,{"ext":34,"url":1383,"hash":1384,"mime":37,"name":1385,"path":15,"size":1386,"width":271,"height":65,"sizeInBytes":1387},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","thumbnail_hoka_pb-protocol_coach room_article_cover (2).jpg",4.92,4918,"hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81",573.42,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","2026-02-09T14:22:22.754Z","2026-02-09T14:22:22.755Z",[],[1395,1398,1401,1404,1407,1409,1412,1415,1417,1419],{"__component":1193,"id":1396,"text":1397},597,"\u003Cp data-path-to-node=\"61\">Como entrenador durante los últimos 30 años, a veces doy por sentado que cuando empiezo a entrenar a un nuevo atleta e incluyo en su programa la palabra \"strides\", entenderán automáticamente a qué me refiero.\u003C/p>",{"__component":1197,"id":1399,"hl_text":1400},419,"Entonces ocurre la conversación inevitable: \"Oye, entrenador, ¿tengo strides el lunes después de mi carrera suave? ¿Son sprints?\".",{"__component":1193,"id":1402,"text":1403},598,"\u003Cp data-path-to-node=\"63\">Mi explicación sobre los \u003Ci data-path-to-node=\"63\" data-index-in-node=\"25\">strides\u003C/i>: ¿Qué son? ¿Por qué hacerlos? Es la siguiente:\u003C/p>\u003Cp data-path-to-node=\"64\">\u003Cb data-path-to-node=\"64\" data-index-in-node=\"0\">\u003Cstrong>¿QUÉ SON?\u003C/strong>\u003C/b> Son tramos de aproximadamente 100 m o 20 segundos de duración donde corres a tu ritmo/esfuerzo percibido de una milla, es decir, aproximadamente al 85-90% de esfuerzo. No son sprints al 100%, sino un esfuerzo rápido más controlado.\u003C/p>\u003Cp data-path-to-node=\"65\">\u003Cb data-path-to-node=\"65\" data-index-in-node=\"0\">\u003Cstrong>¿CÓMO DEBERÍAS CORRERLOS?\u003C/strong>\u003C/b> Después de tu calentamiento o sesión suave. Tómate unos minutos para estirar ligeramente cualquier zona que sientas tensa.\u003C/p>\u003Cp data-path-to-node=\"66\">Comienza el \u003Ci data-path-to-node=\"66\" data-index-in-node=\"12\">stride\u003C/i> acelerando gradualmente hacia un ritmo rápido en los primeros 25 metros. Es importante no acelerar demasiado rápido para evitar lesiones.\u003C/p>\u003Cp data-path-to-node=\"67\">En los siguientes 25 metros ya deberías haber alcanzado la velocidad máxima; ahora concéntrate en mantenerte relajado a ese ritmo rápido, dejando que tu cuerpo haga el trabajo. Céntrate en la postura, mantén el control, no bracees descontroladamente y apóyate más en la punta de los pies que en los talones.\u003C/p>\u003Cp data-path-to-node=\"68\">Mantente relajado a tu ritmo de \u003Ci data-path-to-node=\"68\" data-index-in-node=\"32\">stride\u003C/i> y luego, en los últimos 20 metros, reduce gradualmente la velocidad hasta detenerte.\u003C/p>",{"__component":1197,"id":1405,"hl_text":1406},420,"La recuperación es total. Camina de regreso tranquilamente y vuelve a empezar.",{"__component":1201,"id":1408},238,{"__component":1197,"id":1410,"hl_text":1411},421,"Normalmente los incorporo de varias formas.",{"__component":1193,"id":1413,"text":1414},599,"\u003Cp data-path-to-node=\"71\">\u003Cb data-path-to-node=\"71\" data-index-in-node=\"0\">\u003Cstrong>DESPUÉS DE UNA CARRERA SUAVE DE RECUPERACIÓN\u003C/strong>\u003C/b> Ayudan a trabajar la mecánica en esfuerzos cortos de 100m. Es mucho más fácil centrarse en la técnica cuando no estás excesivamente cansado. Te ayuda a pensar en cómo corres, sobre las puntas y sintiéndote relajado. Hace que correr rápido sea algo natural. Para los atletas de larga distancia, es una gran oportunidad de inyectar velocidad cuando la mayoría del entrenamiento se centra en ritmos lentos. Incorporas velocidad sin sacrificar un día entero de entrenamiento.\u003C/p>\u003Cp data-path-to-node=\"72\">\u003Cb data-path-to-node=\"72\" data-index-in-node=\"0\">\u003Cstrong>COMO PARTE DEL CALENTAMIENTO PARA UNA SESIÓN RÁPIDA O CARRERA\u003C/strong>\u003C/b> Tras un trote suave, son una introducción suave para que el cuerpo se acostumbre a la sensación de correr más rápido antes de un entrenamiento intenso.\u003C/p>\u003Cp data-path-to-node=\"73\">\u003Cb data-path-to-node=\"73\" data-index-in-node=\"0\">\u003Cstrong>DENTRO DEL ENTRENAMIENTO DE MARATÓN\u003C/strong>\u003C/b> Son ideales para estirar las piernas después de una sesión suave. En el maratón las piernas suelen \"anquilosarse\" con tanto kilometraje y rodajes tempo. Los \u003Ci data-path-to-node=\"73\" data-index-in-node=\"193\">strides\u003C/i> rompen esa monotonía.\u003C/p>\u003Cp data-path-to-node=\"74\">No hay nada mejor que, después de una sesión suave, estirar las piernas, ponerse de puntillas y sentirse relajado. Perfecto.\u003C/p>",{"__component":1201,"id":1416},239,{"__component":1197,"id":647,"hl_text":1418},"Como ves, los strides tienen un lugar definitivo en cualquier plan de entrenamiento equilibrado.",{"__component":1193,"id":1177,"text":1420},"\u003Cp>Así que, ¿por qué no empezar a incorporar los \u003Ci data-path-to-node=\"76\" data-index-in-node=\"46\">strides\u003C/i> en tu horario semanal? Como puedes ver, la inclusión de este trabajo de velocidad «sigiloso» aporta numerosos beneficios. Analiza tu semana habitual y observa dónde puedes incorporar este añadido, breve pero muy beneficioso, a tu programa semanal.\u003C/p>",[1422,1429,1437,1444],{"id":1018,"documentId":1352,"preview_title":1423,"url":1424,"preview_intro":1425,"date":1150,"createdAt":1426,"updatedAt":1427,"publishedAt":1428,"locale":90,"final_note":1236},"Strides","strides","Don't let your legs get stale. Discover why 100m of controlled, relaxed effort is the missing link in your training. Learn exactly how to execute strides to inject speed into your plan without sacrificing recovery.","2026-02-04T15:40:05.911Z","2026-02-24T14:44:56.827Z","2026-02-24T14:44:58.063Z",{"id":1430,"documentId":1352,"preview_title":1431,"url":1432,"preview_intro":1433,"date":1150,"createdAt":1434,"updatedAt":1435,"publishedAt":1436,"locale":98,"final_note":1244},52,"Allunghi","allunghi","Non lasciare che le tue gambe si intorpidiscano. Scopri perché 100 metri di sforzo controllato e rilassato sono l'anello mancante nel tuo allenamento.","2026-02-24T16:54:39.642Z","2026-02-24T17:12:55.767Z","2026-02-24T17:12:56.951Z",{"id":874,"documentId":1352,"preview_title":1438,"url":1439,"preview_intro":1440,"date":1150,"createdAt":1441,"updatedAt":1442,"publishedAt":1443,"locale":106,"final_note":1220},"Lignes droites","lignes-droites","Ne laissez pas vos jambes s'engourdir. Découvrez pourquoi 100 m d'effort contrôlé et détendu sont le maillon manquant de votre entraînement. ","2026-02-24T17:04:16.386Z","2026-02-24T17:18:52.435Z","2026-02-24T17:18:53.693Z",{"id":1445,"documentId":1352,"preview_title":1446,"url":1447,"preview_intro":1448,"date":1150,"createdAt":1449,"updatedAt":1450,"publishedAt":1451,"locale":114,"final_note":1227},54,"Steigerungsläufe","steigerungslaeufe","Lass deine Beine nicht schwerfällig werden. Erfahre, warum 100 m kontrollierte, entspannte Anstrengung das fehlende Bindeglied in deinem Training sind. ","2026-02-24T17:06:54.786Z","2026-02-24T17:19:16.798Z","2026-02-24T17:19:18.021Z",{"pagination":1453},{"page":886,"pageSize":887,"pageCount":886,"total":1454},3,1774381778268]