Compañeros de full deportes y de Hive, hoy sigo con la saga preparando una maratón y podría sumarle al título a los 50 años, porque realmente la fecha para dicho evento es posterior a mi cumpleaños número 50. Me hubiese gustado correr 50 km esa fecha, pero bueno, esta maratón estará genial igualmente.
! [English]Fellow sports enthusiasts and Hive members, today I continue with the saga preparing for a marathon and I could add at 50 years old to the title, because the date for this event is actually after my 50th birthday. I would have liked to run 50 km on that date, but anyway, this marathon will be great too.
A lo que venimos… hoy vamos a hablar de algo que no se ve mucho en redes sociales y que considero que es fundamental para llegar bien a la largada; Aunque diría, para llegar bien a la llegada. Y tiene que ver con los entrenamientos de fuerza que hay que realizar sin correr ni pedalear en este caso.
Cuando vamos a preparar una maratón, lo primero que se nos viene a la cabeza es, salgo a correr y a meter bicicleta muchos kilómetros. Y sí, eso está perfecto. Pero hay una parte del cuerpo que si no lo tienes fuerte, después te pasa factura en el kilómetro 25 aproximadamente, antes de llegar a la famosa muralla mental, y tiene que ver con esa zona media y tren inferior.
! [English] Let's get down to business... Today we're going to talk about something that you don't see much on social media and that I consider essential for getting off to a good start; although I would say, for getting to the finish line in good shape. And it has to do with strength training that you have to do without running or cycling in this case.
When we prepare for a marathon, the first thing that comes to mind is to go out running and cycling for many miles. And yes, that's perfect. But there's a part of the body that, if you don't have it strong, will take its toll on you at around kilometer 25, before you reach the famous mental wall, and it has to do with your core and lower body.
Correr y pedalear no es solo mover las piernas, necesitamos estabilidad, equilibrio, postura y eso lo da el trabajo que hacemos en nuestra zona media para que esté firme. Tener nuestro core activado nos ayuda a mantenernos derecho en la carrera, a no doblarte como fiambre en los últimos kilómetros y a prevenir lesiones en la espalda y sobre todo en las caderas. Es por eso que es muy importante fortalecer nuestro tren inferior, abarcando tanto los glúteos, cuádriceps, isquios, pantorrillas que considero son los motores del maratonista y también del ciclista.
! [English]Running and cycling aren't just about moving your legs; you need stability, balance, and good posture, and that comes from working on your core to keep it strong. Having your core activated helps you stay upright while running, prevents you from slouching in the last few kilometers, and helps prevent injuries to your back and, above all, your hips. That's why it's very important to strengthen our lower body, including the glutes, quadriceps, hamstrings, and calves, which I consider to be the engines of both marathon runners and cyclists.
Cada atleta tiene su plan de entrenamiento como siempre lo digo y os contaré lo que yo hago para estar fuerte y resistente. Nada raro, cosas simples que puedes hacer inclusive en tu casa y sin equipamientos. No diré ni cantidad de series, ni repeticiones porque eso va en cada atleta.
Me han recomendado realizarlo de 2 a 3 veces por semana, pero la realidad es que lo hago una sola vez en la semana. Es que complementar los días de ciclismo, trotes y además estas rutinas, requiere de una gran organización.
! [English]Every athlete has their own training plan, as I always say, and I'll tell you what I do to stay strong and resilient. Nothing unusual, just simple things you can do at home without any equipment. I won't say how many sets or repetitions because that depends on each athlete.
- Regular planks, side planks, and forearm planks are essential.
- I also do squats, always starting with my body weight, and if I feel like it, I load my backpacks with something heavy.
- I also do glute bridges, which involve lifting your body up; that is, lying on your back, lifting your hips, and holding. This is important for strengthening your entire core.
- I do lunges in place because I feel that they activate my entire leg, both forward and backward.
- Last but not least, I also do pseudo mountain climbs, which involve stepping up and down on a bench and sometimes on a chair. I consider both the climb and the descent to be very important.
I have been advised to do this 2 to 3 times a week, but the reality is that I only do it once a week. The thing is, complementing cycling and jogging days with these routines requires a lot of organization.
Existen algunos detalles que también me gustaría compartir y tiene que ver con esas cositas adicionales, que te motivan a entrenar. Cuando las rutinas lo realizo en casa siempre coloco música que me inspire y que me levanten el ánimo. También lo que trato de hacer es arrancar despacio e ir subiendo la intensidad paulatinamente. La idea siempre es evitar las lesiones, ya que estamos próximo al evento y no debemos arriesgar nada. Como siempre dicen los entrenadores, si al otro día te duele el cuerpo, es porque la rutina está funcionando.
Desde mi blog intento contar lo que voy haciendo en mi preparación para la maratón 2025 de Buenos Aires, a mis 50 años. Ojalá te inspire y te animes a ponerte en movimiento.
Charlemos en comentarios.
Feliz jueves para todos.
! [English]There are a few details I would also like to share, which have to do with those little extras that motivate you to train. When I do my routines at home, I always put on music that inspires me and lifts my spirits. I also try to start slowly and gradually increase the intensity. The idea is always to avoid injuries, since we are close to the event and we must not risk anything. As coaches always say, if your body hurts the next day, it's because the routine is working.
On my blog, I try to share what I'm doing in preparation for the 2025 Buenos Aires Marathon, at the age of 50. I hope it inspires you and encourages you to get moving.
Let's chat in the comments.
Happy Thursday, everyone.
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@palabras1.
! [English]Writings by
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I capture images and videos with my S22 cell phone.
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My native language is not English, which is why I use: deepl translator.
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Te invito a que promocionemos nuestra marca personal y obviamente, al bonito ecosistema de #Hive, en todas las redes sociales.
! [English]
I invite you to promote our personal brand and obviously, the beautiful #Hive ecosystem, in all social networks.
