Inicio Araiz Arriola Cómo sobrevivir a una distancia larga

Cómo sobrevivir a una distancia larga

IMG_6708Los domingos son todo un tema para los corredores. El día en que te pones serio, te levantas temprano, desayunas carbohidratos, te colocas todos los ridículos pero indispensables (según tú) gadgets y sales a la aventura.

En la montaña o en la calle, ese día harás entre 20 y 32 kilómetros a ritmo tranqui, estarás allá afuera corriendo por tal vez más de tres horas. Y tu familia en casa, en cama, durmiendo calientitos. Despiertan y tú llegas como si te hubieran pateado 20 cholos, arrastrándote y alucinando por la falta de azúcar. No sabes si comer o dormir, es confuso.

Te tiras en la cama y despiertas horas después, muerto de hambre. Entonces te comes una vaca o lo equivalente en pasta y demás delicias que “te ganaste” con tu largo kilometraje. Para cuando vuelves a ver el reloj, son más de las seis de la tarde y tu familia y sus planes valieron gorro por tu dichosa distancia larga.

Eso hace que algunas novias, esposas o hijos que no corren simplemente ODIEN que tú lo hagas. Correr les ha robado a su novio, esposo/ papá prácticamente todo el domingo.

Ya séeee que amas correr y que este maratón es tu gran prioridad, ¡pero te tengo buenas noticias! Hay una manera muchísimo más inteligente de atacar las distancias largas sin quedar cual trapeador. Aquí la estrategia:

1. El día anterior consume suficientes carbohidratos, no te atasques, pero procura que en cada comida haya fruta, arroz, avena, pan integral o camote al vapor.

IMG_66982. Desayuna bien. Últimamente me he vuelto fan de desayunar pan francés antes de las distancias, checa la receta:

  • Bato un huevo con un chorrito de leche y vainilla.
  • Sumerjo en la mezcla dos rebanadas de pan (tienen que absorberla completa) y
  • las paso a una sartén caliente ligeramente engrasada con mantequilla.
  • Ahí las dejo hasta que estén doraditas por fuera y suaves por dentro.
  • Las espolvoreo con azúcar y canela y las sirvo cubiertas con mango o plátano.

Una delicia de carbohidratos fáciles de digerir, proteínas y un poco de grasa.

IMG_67143. Lleva abastecimiento: Un cinturón de hidratación, botellita con agua o CamelBack. Y 2 a 3 sobres de gomitas, Sport Beans o geles.

Necesitas consumir un sobrecito por hora, disuelto en 350 ml de agua (no bebidas isotónicas).

Además, estarás perdiendo alrededor de un litro de líquido por hora de carrera, que tal vez no repongas al 100%, pero sí en buena proporción.

4. Respeta el ritmo: Si el coach o el plan dicen 5:30 min/km, hazlo así aunque lo sientas lento. Es una sesión de entrenamiento en la que desarrollarás tu resistencia y tu capacidad para metabolizar la grasa como energía, si te aceleras no lo lograrás. Además, es una gran base de trabajo mental que solo lograrás si corres por un largo tiempo.IMG_67205. Terminando el entrenamiento INMEDIATAMENTE consume tu comida de recuperación. ¿Qué es esto? Para mí es una medida de polvo de proteína con agua. (Este que estoy consumiendo es especial para recuperación por si balance de aminoácidos, lo venden en GNC). Se me hace práctico y fácil de llevar conmigo, pero si eres más fan de llevar comida, puedes comer un sándwich de pechuga asada con aguacate y jitomate, un plátano macho al vapor con atún, o dos hot cakes de proteína, hay muchas más opciones.

Lo importante es que consumas esos alimentos durante los 15 minutos después de haber terminado de correr, de esa forma repararás tus músculos y recuperarás la energía perdida, evitando que te de ese bajón terrible en el que ya solo quieres tu cama. Se llama hipoglucemia y no es nada sano.IMG_67366. Métete a los hielos. Sí, pon una tina o bote de agua (yo uso mi bote de la ropa limpia) con agua fría y una o dos bolsas de hielos. Métete por 10 minutos, que entren completas tus piernas. No temas, el primer minuto es helado, después entras en calor y te sientes como si nada. Esto acelerará la recuperación de una forma impresionante, promoviendo la circulación y el deshecho del ácido láctico.IMG_67217. Toma una siestecita. Pero solo siesta, ¿ok? Con 30 minutos tendrás suficiente para estar fresco y despejado.

8. Ahora sí, ponte guapo y sal a comer con tu familia/novia/perro, a quienes tenías MUY abandonados. En esa comida, procura consumir suficiente proteína, carbohidratos y, porque no, algo de grasas saludables. Sí, aviéntate el filete o la pizza, pero no olvides añadir una buena dosis de vegetales.

En verdad, hacer esto impedirá que pierdas masa muscular por pasar muchas horas sin comer tras la distancia larga, ayudará a que aproveches mejor el intenso entrenamiento, que rindas más en él y recuperes tus domingos. Pruébalo y me platicas 😉

¡Muy feliz lunes!

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