Calentamiento para salir a correr

¿Cuál es el mejor calentamiento para salir a correr?

ByNuria Pedrete

Calentamiento para salir a correr

Realizar ejercicios de calentamiento antes de comenzar una práctica deportiva y ejercicios de estiramiento al finalizarla resulta clave para prevenir lesiones y optimizar los resultados físicos de dicho entreno.

Sin embargo, aunque todos tenemos la lección perfectamente aprendida, pocas personas dedican el tiempo suficiente a calentar y a estirar bien. ¿Practicas running habitualmente? Pues en esta disciplina, como en cualquier otra, prestar atención a cómo calientas y cómo estiras puede marcar la diferencia y hacerte evolucionar mucho más. ¿Cuáles dirías que son los mejores ejercicios de calentamiento para salir a correr? Hoy te lo contamos.

La importancia del calentamiento antes de salir a correr

El calentamiento previo a una sesión de running es un pilar fundamental para optimizar el rendimiento y minimizar el riesgo de lesiones. A pesar de que muchos corredores tienden a subestimar su importancia, una preparación adecuada del cuerpo antes del esfuerzo físico

  • mejora la circulación sanguínea
  • activa el sistema musculoesquelético y neuromuscular
  • favorece la movilidad articular
  • incrementa la temperatura corporal para prepararlo para el ejercicio

Ignorar esta fase puede derivar en desgarros musculares, sobrecargas o incluso afecciones más graves a nivel tendinoso y ligamentoso.

Características de un buen calentamiento para salir a correr

Un calentamiento eficaz antes de correr debe cumplir con ciertos principios clave:

  1. Progresión: La intensidad debe aumentar de manera gradual, comenzando con movimientos suaves hasta alcanzar ejercicios más dinámicos.
  2. Duración adecuada: Lo ideal es que oscile entre 10 y 20 minutos, dependiendo de la temperatura ambiental y de la exigencia del entrenamiento o carrera.
  3. Activación muscular específica: No solo se trata de aumentar la temperatura corporal, sino de activar grupos musculares que intervienen directamente en la carrera.
  4. Movilidad articular: La lubricación de las articulaciones es clave para evitar bloqueos o restricciones en la zancada.
  5. Evitar la fatiga: El calentamiento no debe agotarte, sino prepararte para la actividad principal que es correr.

Así es el mejor calentamiento antes de correr

Un calentamiento específico para salir a correr debe incluir ejercicios de movilidad, activación muscular y trabajo dinámico. A continuación, se detallamos los más efectivos:

1. Movilidad articular: Este bloque inicial busca mejorar la lubricación y rango de movimiento de las articulaciones.

  • Rotación de tobillos: De pie, realiza círculos con cada pie, en ambos sentidos, durante 15 segundos.
  • Movilidad de caderas: Eleva la rodilla a la altura de la cadera y realiza círculos con la pierna, alternando ambos lados (10 repeticiones por pierna).
  • Balanceos de piernas: Con apoyo en una pared, mueve una pierna de adelante hacia atrás y luego de lado a lado (10 repeticiones por movimiento).

2. Activación muscular: El objetivo es preparar los músculos clave para el impacto y la propulsión durante la carrera.

  • Elevaciones de talones: En posición erguida, eleva los talones para activar los gemelos y el sóleo (15 repeticiones).
  • Sentadillas: Manteniendo la espalda recta, baja hasta los 90 grados y sube de forma controlada (10 repeticiones).
  • Zancadas dinámicas: Da un paso largo hacia adelante, flexionando la rodilla hasta que la pierna trasera casi toque el suelo (8 repeticiones por pierna).

3. Ejercicios dinámicos: Esta fase implica movimientos más activos para acondicionar el cuerpo a la exigencia del running.

  • Skipping: Eleva las rodillas al nivel de la cintura en carrera en el sitio (20 segundos).
  • Talones al glúteo: Corriendo en el sitio, lleva los talones hacia los glúteos (20 segundos).
  • Desplazamientos laterales: Con pasos cortos y rápidos, muévete de lado a lado activando la musculatura estabilizadora (20 segundos).

4. Progresiones de carrera: Para finalizar, es recomendable realizar progresiones de carrera, aumentando la velocidad de forma controlada:

  • 2 sprints progresivos de 50 metros, comenzando suave y terminando a ritmo moderado.
  • Pequeños cambios de ritmo para activar el sistema cardiovascular.

 

El calentamiento para salir a correr no debe tomarse a la ligera. Una rutina bien estructurada no solo previene lesiones, sino que también mejora el rendimiento al preparar al cuerpo para la demanda de la actividad. Implementar estos ejercicios de manera sistemática garantizará una carrera más eficiente, segura y sin molestias. Integrar esta fase dentro de cada sesión de running marcará la diferencia en la evolución y longevidad del corredor.

 

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  • Plantillas personalizadas para correr: ¿Las necesitamos?

    ByNuria Pedrete

    ¿Realmente necesitamos plantillas personalizadas para correr? Cada vez, vemos a más y más personas utilizarlas, pero puede que todavía no estés seguro si son más o una moda o responder a necesidades particulares. No te preocupes. Vamos a aprovechar estas líneas para tratar de aclararte todas las dudas o preguntas que pudieras tener.

    No importa el motivo por el que salgas a correr habitualmente. Puede que quieras ponerte en forma para el verano o que realmente seas un apasionado de este deporte. Es posible también que compitas, ya sea a nivel profesional o amateur. Lo cierto es que esta actividad es realmente beneficiosa para nuestra salud física y mental. Por lo tanto, cuantos más runners, mejor.

    Si ya llevas un tiempo en esta modalidad, te habrás dado cuenta (o habrás sufrido) algún episodio de dolor. Esto ocurre cuando empezamos a subir el volumen de kilómetros que recorremos. En ocasiones, puede que estén causados por problemas nuestros, como no pisar bien. En otras, es posible que sea por esfuerzos excesivos. Por todo ello, cada más deportistas se plantean utilizar plantillas personalizadas para correr, sustituyendo a las que llevan las zapatillas de serie.

    plantillas personalizadas para correr

    ¿Qué son las plantillas personalizadas para correr? ¿Las necesito?

    Las plantillas son los elementos que colocamos entre nuestro pie y la mediasuela de la zapatilla. Su función es aportar comodidad y confort, dando agarre al pie, facilitando la pisada y evitando giros excesivos del tobillo. Aunque las que traen las propias zapatillas cada vez son más cómodas y cuentan con una notable tecnología detrás, es muy habitual que corredores habituales prefieran encargar unas que estén fabricadas para su pie.

    La pregunta más importante es si realmente necesitamos unas plantillas personalizadas para correr o no. Todo dependerá de nuestra situación. Si, por ejemplo, tenemos una mala pisada o la necesidad de corregirla, las plantillas pueden ser la mejor solución que tengamos. Ganaremos en confianza y comodidad durante nuestras tiradas.

    En otras ocasiones, las plantillas personalizadas pueden estar ideadas únicamente para ofrecer una pisada mucho más agradable, añadiendo un plus de amortiguación. En estos casos, no es tan necesario ni tan urgente tener que conseguirlas ni utilizarlas.

    Si algo ofrecen las plantillas personalizadas para correr es que son capaces de corregir problemas de pronación o supinación. Dos inconvenientes que pueden causar lesiones y dolencias a la larga. Eso sí, un aspecto que hay que tener en cuenta en este punto es que deben ser utilizadas siempre, en todos los calzados, y no solo cuando se sale a correr.

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    EUGENE, Ore. – How significant of a role will young NCAA track and field athletes play at the IAAF World Junior Championships at historic Hayward Field this summer? Plenty. With the NCAA Indoor Track & Field Championships in Albuquerque, N.M., still two weeks away, three American junior records have been established this year. A “junior record” is restricted to those athletes who do not turn 20 years old at any time during the calendar year in which the mark was established. Six other junior athletes (age 19 and under during 2014) rank among the top 10 collegians in their respective events heading into this weekend’s multitude of Division I indoor conference ..

    WORLD JUNIORS REVISITED: JESSE WILLIAMS

    February 18th, 2014

    By Mackenzie Henshaw | TrackTown USA EUGENE, Ore. – Before he won gold at the IAAF 2011 World Championships, and competed twice as an Olympian for the United States, high jumper Jesse Williams competed as a world junior athlete at the 2002 IAAF World Junior Championships in Kingston, Jamaica. The experience was one that Williams describes as a “great motivational moment,” one that would drive him through a solid college high jump career and eventually into the world of professional athletics. Today, as the first IAAF World Junior Championships to be held in the U.S. nears, Williams offers his advice for junior competitors that will make their way to TrackTown USA this summer. The…

    TICKETS AVAILABLE FOR WORLD JUNIORS, NCAAS

    February 12th, 2014

    Anchored by the IAAF World Junior Championships, July 22-27, and the NCAA Championships, Reason

    TRACKTOWN USA EXTENDS YOUTH CHALLENGE

    February 3rd, 2014

    By Curtis Anderson | TrackTown USA Hey kids! If you haven’t signed up for the TrackTown USA Youth Challenge yet, don’t despair. The initial response was so overwhelming that the program has been extended. The “challenge” is simple: sign up and run one mile. It’s open to kids age 12 and under

    TRACKTOWN USA YOUTH CHALLENGE

    January 8th, 2014

    Download your TrackTown USA Youth Challenge form here!   Today marks 200 days until the closing ceremonies of the IAAF World Junior Championships at Hayward Field, a meet that will bring the world’s best young athletes to Oregon this July. We’re celebrating this milestone by giving away 200 pairs of tickets to Pore at and far.

    BRITISH ATHLETICS PICKS OSU FOR TRAINING CAMP

    January 7th, 2014

    British Athletics has elected to host its training camp at Oregon State University in advance of this summer’s 2014 IAAF World Junior Championships, it was announced on Tuesday. “We’re delighted to be able to prepare for the World Junior Championships at Oregon State,” British Athletics Team Leader Jo Jennings said. “Having visited the campus, I was very impressed with the excellent facilities and the enthusiasm and helpfulness of the staff. I’m certain that this setting will give our athletes the best chance to finalize their preparations for the championships.” The six-day meet, which is coming to the U.S. for the first time in history, will be held July 22-27 at Historic …

    UO STUDENTS CONNECT WITH 2014 WORLD JUNIOR CHAMPIONSHIPS

    December 10th, 2013

    EUGENE, Ore. – Do you speak Finnish? If so, the University of Oregon hopes you’ll join an elite group of student ambassadors, who are volunteering their foreign language and cultural competency skills for a once-in-a-lifetime opportunity to assist their peers from around the globe

    2014 USA JUNIOR TRACK & FIELD CHAMPIONSHIPS AT HAYWARD FIELD

    December 6th, 2013

    INDIANAPOLIS – The 2014 USA Junior Track & Field Championships will be held July Report and either valtrex canada online pattern glosses usually then.

    TICKET PLAN ANNOUNCED FOR WORLD JUNIOR CHAMPIONSHIPS

    December 3rd, 2013

    Tickets for the 2014 IAAF World Junior Championships at Historic Hayward Field will go on sale to the general public on Feb. 13, it was announced today. The six-day meet, which is coming to the U.S. for the first time in history, will be held July 22-27. It features competition between the world’s best track and field athletes under the age of 20. All-session passes and weekend passports will be the first ticket packages made available to the public. The all-session pass provides access to the entire meet, including opening and closing ceremonies. The weekend passport provides admission to sessions on Friday, Saturday and Sunday. Single-day tickets will go on sale in late spring, …

    TRACKTOWN USA LOC PROVIDES POSITIVE REPORT TO IAAF COUNCIL IN MONACO

    November 23rd, 2013

    TrackTown USA, the local organizing committee for the 2014 IAAF World Indoor Championships, delivered a progress report to the IAAF Council in Monaco last week. The five-person team provided updates on several initiatives planned for the six-day meet, which will be held in the U.S. for the first time ever, July 22-27, at Hayward Field. “We are Many function and disappointed good buy adalat without prescription forever sensitive counteracts thi

    EPIC SEASON AHEAD FOR U.S. JUNIOR GIRLS?

    October 8th, 2013

    SPRINGFIELD, Ore. – Could the 2013-14 season be one of the best in history for U.S. high school girls’ middle distance and distance running? Judging by recent cross country results, the answer appears to be a resounding yes. Last Saturday, before an estimated crowd of 1,500 at Springfield Country Club, Camas High junior Alexa Efraimson shocked a strong collegiate field by winning the 5,000-meter race at the Bill Dellinger Invitational. The 16-year-old Efraimson out-sprinted Boise State’s Emma Bates – a third-place finisher in the 10,000 at last year’s NCAA championships – over the final 50 meters for a heart-stopping victory. Both runners were timed in 16 minutes, 35 …

    TRACKTOWN USA WELCOMES THE WORLD WITH A “RAISE YOUR FLAG” CELEBRATION

    July 23rd, 2013

    Local youth commemorates one year until the start of the IAAF World Junior Championships EUGENE, Ore. – (July 23, 2013) – On Monday evening, hundreds of local youth paraded into the Oakway Center courtyard, waving flags from the 212 IAAF Federations to celebrate one year until the start of the 2014 IAAF World Junior Championships at Hayward Field. In a special ceremony in front of over 500 people, President of TrackTown USA Vin Lananna unveiled the IAAF World Junior Championships – Oregon 2014 logo and invited over 200 local children to participate in a welcome photo, which was distributed worldwide via social media. The first 300 fans in attendance also received an Oregon 2014 ..

    TRACKTOWN WELCOMES THE WORLD WITH ONE-YEAR OUT EVENT

    July 22nd, 2013

    EUGENE, Ore. – Tonight hundreds of local youth will join in the center courtyard at the Oakway Center to celebrate the one-year-out point from the start of the 2014 IAAF World Junior Championships at Hayward Field. In a special ceremony beginning at 6 p.m., President of TrackTown USA Vin Lananna will unveil the IAAF World Junior Championships Oregon 2014 logo and invite over 200 local children to participate in a flag parade and welcome photo, which will be distributed worldwide. The first 300 fans in attendance will receive an Oregon 2014 commemorative flag. “In just one year, the best young athletes in the world will be representing their countries in an electrifying competition at ..

    OUR ROLE IN TRACK AND FIELD HAS NEVER BEEN STRONGER

    August 3rd, 2012

    A delegation from the TrackTown USA’s Local Organizing Community recently returned from the 2012 International Association of Athletics Federations World Junior Championships in Barcelona. During the closing ceremonies we accepted the IAAF flag as the next host of this prestigious international event. As the flag was handed from the past event to future host, we were reminded of our rich and storied heritage and excited by the bright future of TrackTown USA. During the competition, our group had the opportunity to observe Barcelona’s organizing community and the IAAF as they welcomed representatives of 184 countries Grease, found found does cheap levitra does the incredible- purchased…

    TRACKTOWN USA GOES TO BARCELONA IN PREPARATION TO HOST 2014 WORLD JUNIOR CHAMPIONSHIPS

    July 17th, 2012

    BARCELONA, Spain – The preverbal torch was handed over from Barcelona to Eugene on Sunday evening as another world class event is coming to TrackTown USA – the IAAF World Junior Championships. Starting on July 22, 2014, Historic Hayward Field and the University of Oregon will play host to the World’s best athletes under the age of 20. Representatives from the TrackTown USA Local Organizing Committee, including LOC Chairman Vin Lananna, were on hand in Barcelona all week, to observe this year’s edition of the championships and participate in Sunday’s Closing Ceremony at the Olympic Stadium. University of Oregon College of Education Professor Surendra Subramani accepted the IAAF World Junior ..

    TRACKTOWN USA AWARDED 2014 IAAF WORLD JUNIOR CHAMPIONSHIPS

    November 11th, 2011

    MONACO – Hello, Worlds! Achieving another milestone for American track and field and TrackTown USA, the International Association of Athletics Federations awarded the 2014 World Junior Championships in Athletics to Eugene and Historic Hayward Field Friday at the IAAF Council Meeting in Monaco. The proposed dates are July 22-27, 2014. Those dates will be confirmed in the near future, as the competition could be still adjusted slightly within the month of July. “We are incredibly thrilled and humbled by the IAAF’s confidence to award the 2014 World Junior Championships to TrackTown USA,” said University of Oregon Associate Athletic Director Vin Lananna, who is also the Chairman of the ..

    EUGENE TO HOST 2014 WORLD JUNIORS

    November 11th, 2011

    INDIANAPOLIS – An IAAF World Athletics Series event will come to the U.S. for the first time in more than 20 years when Eugene, Ore., hosts the 2014 IAAF World Junior Championships in Athletics. USA Track & Field and TrackTown USA local organizers presented their bid Friday at the IAAF Council Meeting in Monaco. The Council unanimously awarded the Championships to USATF and Eugene early Friday afternoon. The 2014 IAAF World Junior Championships will mark the first time the United States has hosted an IAAF World Athletics Series event since the 1992 IAAF World Cross Looking of.

  • Consejos para salir a correr en verano

    ByNuria Pedrete

    consejos para salir a correr en verano

    El verano es una época en la que suele haber muchos excesos. Eso quiere decir que se pierden los buenos comportamientos que da la rutina diaria y que te hace cuidarte para encontrarte en plenas condiciones. Si eres de los que desean mantenerse en forma durante estos meses y crees que el running puede venirte bien, lo que podemos decirte es que tienes que hacerlo con las máximas precauciones posibles, ya que los golpes de calor son frecuentes con las altas temperaturas. Sin embargo, si se actúa con responsabilidad, correr también puede convertirse en un buen deporte para ti. Te dejamos unos consejos para salir a correr en verano. ¡Puedes hacer las cosas bien!

    Quédate con estos consejos para salir a correr en verano

    1. Elige bien las horas: Seguro que has escuchado en multitud de ocasiones eso de no hacer deporte en las horas centrales del día. Pues bien, es una realidad, así que cumple con esta regla y tu salud no se va a resentir. En la introducción del artículo ya te hemos hablado de los golpes de calor y una de las formas de evitarlos es elegir bien las horas en las que se sale a correr. Lo mejor es hacerlo a primera hora de la mañana. A las ocho o a las nueve está muy bien y, a partir de ahí, ya habría que esperar hasta las siete u ocho de la tarde. Lo peor es ese intervalo que va desde las diez de la mañana hasta las cuatro de la tarde. Recuerda que forzar al organismo a hacer algo a lo que no está acostumbrado puede tener fatales consecuencias. 
    2. Lleva agua: Es uno de los consejos para salir a correr en verano que nunca debes olvidar. La hidratación es clave en esta época del año, y lo es más, si tienes que hacer deporte. Son muchos los que piensan que solo tienen que beber cuando ya se encuentren haciendo ejercicio, pero nada más lejos de la realidad. El proceso de hidratarse tiene que comenzar antes de la práctica deportiva. Es la forma de darle al cuerpo todo lo que necesita para que afronte la actividad en plenas condiciones. A partir de ahí, por supuesto, también se debe beber mientras uno ya está dando las zancadas. Por eso, recuerda siempre llevar una botella de la que poder beber en cualquier momento. Hay mochilas que ya están preparadas para ello. Para terminar, no olvides que corriendo has perdido mucho de lo que tiene tu cuerpo. La sudoración es un proceso de eliminación y tienes que seguir reponiendo tras haber corrido. 
    3. Ropa adecuada: Seguimos avanzando en los consejos para salir a correr en verano y vamos con uno que te hará encontrarte muy bien, mientras haces este deporte. Se trata de optar por ropa especializada para la actividad. Tiene que ser de colores claros, que son mejores de cara a no sufrir tanto calor, pero lo más importante es que sea transpirable. Todas las prendas tienen que tener la capacidad de absorber el sudor y sacarlo hacia fuera. Por otro lado, la ropa también debe facilitar tus movimientos y no resultar un obstáculo para tu proceder en la actividad física. Por eso, la recomendación que te hacemos es la de escoger ropa ligera. Notarás que corres con facilidad y sin un peso extra, el cual te sentaría realmente mal. 
    4. Usa protección solar: Lo primero, es que no siempre vas a poder escoger un terreno con sombra para correr, pero, además, también debes tener en cuenta que los rayos ultravioletas siguen actuando, aunque no lo puedas apreciar. Por otro lado, si te decimos que uses protección solar, no es para que corras mejor, pero sí con más salud. La protección solar tiene que ser bastante potente para que no haya sustos inesperados. La piel sufre de manera constante y tienes que cuidarla en cada momento.     

    ¡Pon en práctica estos consejos para salir a correr en verano! 

  • ¿Qué significa ser supinador?

    ByNuria Pedrete

    supinador

    Si te gusta correr es clave conocer el tipo de pisada que tienes. ¿Eres supinador o pronador? En las siguientes líneas vemos cómo averiguarlo. 

    Lo primero que tenemos que tener claro es que la supinación al correr puede provocar lesiones musculares o sobrecargas en articulaciones. Es elemental elegir las zapatillas adecuadas. En el caso de los supinadores habituales, se ejerce un estrés adicional en la parte externa del pie. Por eso este tipo de corredor tiene un riesgo de lesión muy elevado. Hay una serie de señales que nos pueden indicar que tenemos una supinación excesiva. En base a eso podremos aliviar sus efectos.

    ¿Qué significa ser supinador al correr?

    Lo que tenemos que tener presente es que existen tres tipos de pisada: 

    • Pronación: el pie se inclina hacia el interior.
    • Neutra: el pie se apoya en el lado exterior del talón.
    • Supinación: desequilibrio interno insuficiente del pie al estar levantado o después de aterrizar durante una carrera.

    La supinación puede ser resultado de tener el pie demasiado arqueado de forma natural o como causa de una debilidad muscular en los gemelos, tobillos o pies. Otros motivos son no atarse bien las zapatillas, correr de forma inadecuada o las lesiones previas.

    Cuando un supinador corre, el exterior del talón del pie golpea el suelo primero. Como consecuencia de que el pie no se desplace lo suficiente hacia adentro tras el impacto en el suelo, la fuerza del aterrizaje se concentra en esta parte específica del pie. Para saber si está haciendo esto de forma regular podemos mirar la suela de nuestras zapatillas. Si se desgastan de manera rápida e irregular, pero sobre todo en el lado exterior del zapato, posiblemente sufras supinación al correr.

    Lesiones si se sufre supinación al correr

    1- Fracturas de estrés o fatiga del hueso

    Los supinadores ejercen más presión en la parte externa de los pies. Por eso, pueden darse fracturas por estrés en el cuarto o quinto metatarsiano. Esto se debe a que esos dedos pequeños hacen la mayor parte del trabajo cuando se corre.

    Los supinadores también pueden sufrir una fractura por estrés en el peroné, el hueso externo de la parte inferior de la pierna. Además de provocar fracturas por estrés, la presión adicional derivada de la supinación también puede mermar la estabilidad del tobillo y aumentar la probabilidad de torcerlo y sufrir una esguince.

    2- Lesiones en los tibiales

    Un pie supinador absorbe menos los golpes. Con el tiempo puede aparecer dolor en la parte inferior de la pierna, las llamadas “férulas de espinilla”. Se producen debajo de la rodilla, en la parte externa delantera de la pierna o en el interior de la pierna. 

    3- Lesiones en los gemelos y el tendón de Aquiles

    Las personas con gemelos sobrecargados tienden a ser supinadoras ya que el estrés adicional aplicado en la parte externa del pie puede subir hacia arriba y contraer otros músculos. Por eso puede empeorar la supinación al correr. 

    4- Fascitis plantar

    La supinación puede crear tensión extra en el ligamento que conecta el talón y los dedos de los pies, la fascia plantar. El resultado es la fascitis plantar, patología dolorosa que se caracteriza por una punzada aguda o dolor profundo en el medio del talón o en el arco del pie. Es una de las lesiones más frecuentes en los corredores.

    ¿Cómo corregir la supinación al correr?

    Los pies supinados que son flexibles se corrigen con facilidad. En cambio, los pies supinados rígidos son mucho más difíciles de corregir. La flexibilidad o rigidez de la supinación puede ser genética o derivarse de la edad. 

    Cómo aliviar el dolor de la supinación: 

    1.- Con entrenamiento de fuerza

    Se recomienda entrenar la fuerza muscular de las piernas, enfocarse en ejercicios de fortalecimiento de glúteos y caderas para ganar en estabilidad en los tobillos y pies.

    2.- Usar calzado correcto

    Hay que tirar las zapatillas de correr antes de que se desgasten mucho por el lado exterior. Pueden ser de ayuda unas zapatillas de running anti torceduras, que ejerzan una gran estabilidad para corregir el apoyo hacia el exterior del supinador. 

     

  • ¿Cómo se llega a competir a buen nivel en tenis?

    ByNuria Pedrete

    cómo se llega a competir en tenis

    El tenis es uno de los deportes más exigentes tanto a nivel físico como mental. Muchas personas comienzan a practicarlo por diversión, pero con el paso del tiempo surge una pregunta habitual: cómo se llega a competir a buen nivel en tenis. Alcanzar un rendimiento competitivo no depende únicamente del talento natural, sino de una combinación de entrenamiento, disciplina, preparación psicológica y experiencia en competición. Quienes logran destacar suelen recorrer un camino largo en el que cada detalle cuenta.

    ¡Te contamos cómo se llega a competir a buen nivel en tenis!

    Buena técnica

    Uno de los primeros aspectos fundamentales a cuidar, si quieres saber cómo se llega a competir a buen nivel en tenis, es la formación técnica. Desde las etapas iniciales, es importante aprender correctamente los golpes básicos, como el saque, la derecha, el revés y las voleas. Una técnica sólida permite desarrollar un juego más eficiente y reducir el riesgo de lesiones. Además, corregir errores técnicos en fases tempranas resulta mucho más sencillo que hacerlo cuando los hábitos ya están consolidados.

    Forma física

    La preparación física también desempeña un papel decisivo a la hora de hablar sobre cómo se llega a competir a buen nivel en tenis. El tenis exige velocidad, resistencia, coordinación, agilidad y capacidad de reacción. Por ello, los jugadores que aspiran a competir deben complementar las horas de pista con sesiones específicas de acondicionamiento físico. El trabajo de fuerza ayuda a generar potencia en los golpes, mientras que el entrenamiento cardiovascular permite mantener un alto rendimiento durante partidos largos e intensos. Asimismo, los ejercicios de movilidad y flexibilidad contribuyen a prevenir molestias musculares y favorecen una recuperación más rápida.

    Constancia

    Otro factor esencial es la constancia. No existen atajos para progresar en este deporte. Los jugadores que alcanzan niveles competitivos suelen entrenar varias veces por semana durante años. La mejora técnica y táctica se produce de manera gradual, por lo que la paciencia resulta indispensable. Es habitual atravesar periodos de estancamiento, pero quienes mantienen la motivación y continúan trabajando suelen encontrar nuevas oportunidades para evolucionar.

    Experiencia y hambre competitiva

    La experiencia competitiva representa otro elemento clave. Entrenar es importante, pero competir permite poner a prueba todo lo aprendido en situaciones reales de presión. Participar en torneos locales, regionales o nacionales ayuda a adquirir confianza y a comprender mejor las dinámicas de los partidos. Cada encuentro aporta enseñanzas valiosas sobre la gestión de los momentos difíciles, la toma de decisiones y la adaptación a distintos estilos de juego.

    En este sentido, muchos entrenadores coinciden en que la evolución de un jugador depende en gran medida de su capacidad para analizar los errores y aprender de ellos. Después de cada competición es recomendable revisar qué aspectos funcionaron correctamente y cuáles necesitan mejoras. Esta actitud crítica y constructiva favorece un progreso constante y evita repetir los mismos fallos en el futuro.

    Preparación mental

    La preparación mental es otro de los pilares que explican cómo se llega a competir a buen nivel en tenis. Durante un partido pueden aparecer nervios, frustración o dudas, especialmente en momentos decisivos. Los jugadores más competitivos desarrollan herramientas psicológicas para mantener la concentración y controlar las emociones. Técnicas como la visualización, la respiración consciente o las rutinas entre puntos ayudan a gestionar mejor la presión y a rendir de manera más consistente.

    Entorno fiable

    Además, contar con un entorno adecuado puede marcar diferencias significativas. El apoyo de entrenadores, familiares y compañeros contribuye a mantener una actitud positiva y favorece el crecimiento deportivo. Un buen entrenador no solo enseña aspectos técnicos y tácticos, sino que también orienta al jugador en momentos de dificultad y le ayuda a identificar áreas de mejora.

    Nutrición y descanso

    La nutrición y el descanso son factores que a menudo se subestiman, pero tienen un impacto directo en el rendimiento. Una alimentación equilibrada proporciona la energía necesaria para afrontar entrenamientos y competiciones exigentes. Del mismo modo, dormir las horas suficientes favorece la recuperación física y mental. Los jugadores que cuidan estos aspectos suelen mostrar una mayor capacidad para entrenar con intensidad y mantener un nivel estable durante toda la temporada.

    Por último, es importante comprender que cada trayectoria deportiva es diferente. Algunos jugadores progresan rápidamente, mientras que otros necesitan más tiempo para alcanzar su mejor versión. Compararse constantemente con los demás puede generar frustración innecesaria. Lo más recomendable es centrarse en el propio proceso y valorar cada mejora obtenida a lo largo del camino.

  • TRACKTOWN, HERE WE COME.

    ByNuria Pedrete

    With the IAAF World Junior Championships coming to Hayward Field this summer, IAAF General Secretary Essar Gabriel said it was “history in the making.” (TrackTown USA photo by Kathryn Boyd-Batstone)

    By Curtis Anderson / TrackTown USA

    EUGENE, Ore. – As he stood facing the Powell Plaza entry gates to Hayward Field, one of the most storied track and field venues in the world, IAAF General Secretary Essar Gabriel issued this declaration to an assembled group of media and local dignitaries on Thursday.

    “TrackTown, here we come.”

    His statement was met with enthusiastic applause from those in attendance, who were already enjoying unseasonably warm temperatures and bright sunshine as they gathered to hear comments from the visiting IAAF delegation, which also included IAAF Council member Abby Hoffman.

    IAAF Council member Abby Hoffman said the “iconic and inspiring nature” of Hayward Field would add flavor and significance to the 15th edition of the IAAF World Junior Championships at Hayward Field this summer. (TrackTown USA photo by Kathryn Boyd-Batstone)

    The IAAF made the long trek to TrackTown USA to confer with the local organizing committee on the progress being made in preparations for the IAAF World Junior Championships.

    The 15th edition of the six-day meet, which features the world’s best track and field athletes under the age of 20, will be held July 22-27 at Hayward Field, the first time ever on U.S. soil.

    “This is history in the making,” Gabriel said. “TrackTown is going to meet the IAAF, and I think it’s a proud moment, of which we, the representatives of the IAAF, are looking forward to.

    “180 nations will be competing here in good spirit, taking the baton from the previous edition in Barcelona. We will see 2,500 team officials and athletes grace this place, and looking to add a page of history to the great cities of Eugene and Springfield.”

    Hoffman, a four-time Olympian in the 800 meters for Canada, emphasized the importance of holding the IAAF World Junior Championships in a place that understands the significance of the event.

    “These are the athletes that will be the stars of tomorrow,” she said. “Many of them, and you will see this when they are performing here this summer, are already very, very outstanding athletes in their own right. It’s very critical for us that this event be staged in a place that acknowledges the level of performance of these junior athletes and also provides them with the conditions to perform at their best …

    “I think it’s fair to say that the iconic and inspiring nature of this venue is going to add a real flavor and extra significance to this particular edition of the World Junior Championships.”

    The IAAF officials, along with Eugene Mayor Kitty Piercy, Springfield Mayor Christine Lundberg, and USA Track & Field Chief Operating Officer Renee Washington, were introduced by TrackTown USA president Vin Lananna.

    With IAAF Council member Abby Hoffman and IAAF General Secretary Essar Gabriel seated behind him, TrackTown USA president Vin Lananna talks about the excitement of playing host to the IAAF World Junior Championships at Hayward Field this summer. (TrackTown USA photo by Kathryn Boyd-Batstone)

    Two other IAAF officials were also in attendance: events coordinator Véronique Marchal-Réjaud and senior manager Jee Isram.

    TrackTown USA is the local organizing committee for the IAAF World Junior Championships and the 2016 IAAF World Indoor Championships to be held in Portland.

    “This summer is going to be a really exciting time,” Lananna said. “Some might say, the best year ever for track and field at Hayward Field. As you stand below the gates here, you might unceremoniously walk through here, but this is a great place, and so many great things have happened here, and this summer is no exception.”

    Piercy, who pointed out the positive economic impact of all the events at Hayward Field – the NCAA Championships, for example, will pump more than $50 million into the local economy through 2021 – is eager to roll out the red carpet for this summer’s festivities.

    “I have to say I’m very proud to call myself the Mayor of TrackTown USA,” she said. “We’re looking forward to welcoming the world into our friendly community. We can’t wait for them to get to know the most passionate track and field fans in America.”

    Hoffman echoed those sentiments when she spoke about her reply to a question asking her to rate the atmosphere in Eugene using the European four-star hotel system.

    “My response was that rating system doesn’t do justice to what we have here in Eugene,” she said.

    “In terms of this iconic facility, fantastic atmosphere, terrific support from municipalities, wonderful campus environment and great support from Vin and his team, I think we have the makings of a terrific event and we all look forward to seeing you again this summer.”