Inicio carrera Qué hacer antes de una Carrera con Obstáculos

Qué hacer antes de una Carrera con Obstáculos

¿Estás por hacer una carrera con obstáculos? Sigue estas recomendaciones para unos días antes del evento y que llegues en la mejor forma:

1- Previo a la carrera. Por al menos 3 meses previos debes hacer ejercicio de resistencia y fuerza. Tanto funcional como tradicional, dentro y fuera del gym. También correr por lo menos 5K o un poco más, con pendientes o subidas. Días antes, sólo haz cardio a intensidad moderada y ejercicios de calistenia a baja intensidad (fondos, dominadas, lagartijas, sentadillas, desplantes, abdominales, etc).

dominadas

2- Corre en escaleras, puedes ir a algún estadio o deportivo con gradas y subir y bajar 15 a 20 minutos, variando la velocidad. Alterna la forma: de 2 en 2 escalones, uno por uno, o saltando. Aprovecha las bajadas para descansar.

3- Un día antes, descansa. Podrías realizar algunos estiramientos, o como transición una clase de bici, yoga o pilates, para que sea un periodo de recuperación activa.

yoga

4- La ropa que vayas a utilizar tiene que ser muy cómoda y que ya hayas usado. No te recomiendo estrenar algo ese día, es más, ¡Hombres! Se vale competir sin playera, pues el evento te lo permite; es cómodo y ¡buena oportunidad para lucir lo trabajado en el gym! ¡Look muy guerrero, urbano, lumbersexual o spornosexual! 

Obstacle 8426606072_58f21a0f97_o-compressor

5- Prefiere llevar ropa de likra de compresión o ajustada, para que no te estorbe en los obstáculos. Es más cómodo competir con short, aunque hay personas que optan también por las mallas.

Obstacle-race-5790667476_c1b376422a_o-compressor

6- Usa tus tenis consentidos para correr. Incluso en ciertos terrenos es bueno usar zapatos campo-traviesa, que te dan mayor tracción.

7- No es recomendable participar con una playera de algodón, mejor una con tecnología, para controlar el sudor y la temperatura.

8- Una noche antes, cena proteína con vegetales, tipo una ensalada verde con atún, sardinas, pollo o salmón. Evita harinas.

Optimized-guia salad Spinach_salad_with_various_ingredients

9- Antes de la carrera, come algo ligero con poca fibra, tipo un plato grande de fruta como sandía, plátano, melón o pera. Puedes agregarle un puñito de nueces y una cucharadita de miel de abeja.

Dieta-alcalina-dentro

10- Al terminar la carrera, toma una bebida deportiva y síguete hidratando a lo largo del día.

Nota: Si traes alguna ligera molestia en codos, rodillas, tobillo ¡o en todos! Protege las articulaciones con alguna banda de compresión. 

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