aliviar las agujetas

Cómo aliviar las agujetas de verdad y no perder el tiempo

ByNuria Pedrete

aliviar las agujetas

Las aliviar las agujetas es uno de esos temas donde casi todo el mundo opina, pero muy pocos aciertan. Después de un buen entrenamiento, aparece ese dolor muscular tardío que convierte sentarse en el sofá en una maniobra de precisión quirúrgica. Y entonces empiezan los remedios: estirar hasta el infinito, duchas heladas, magia improvisada y consejos de gimnasio que suenan más a ritual que a ciencia.

Sin embargo, la realidad es bastante menos dramática. Las agujetas, conocidas en términos médicos como dolor muscular de aparición tardía (DOMS), no son una lesión ni un desgarro. Son una respuesta inflamatoria normal del músculo tras un esfuerzo al que no está acostumbrado. Es decir, no estás «rompiéndote», estás adaptándote.

Además, es importante entender que las agujetas cuando retomas el entrenamiento suelen ser más intensas que cuando mantienes una rutina constante. El músculo tiene memoria, sí, pero también tiene orgullo: si lo dejas en pausa, te lo recuerda al volver.

Por eso, hablar de aliviar las agujetas no va de soluciones milagrosas, sino de estrategias reales que ayudan a recuperar antes sin caer en mitos que llevan décadas circulando en vestuarios de medio mundo.

Aliviar las agujetas y entender qué funciona de verdad

Para empezar, hay una mala noticia y una buena. La mala es que no existe un método mágico para eliminar las agujetas de un día para otro. La buena es que sí hay formas eficaces de aliviar las agujetas y acelerar la recuperación sin perder el tiempo con trucos inútiles.

Uno de los errores más comunes es la inmovilidad total. Aunque el dolor invite a no moverse, el reposo absoluto suele empeorar la sensación de rigidez. El cuerpo responde mejor al movimiento suave, conocido como «recuperación activa», que mejora el flujo sanguíneo y acelera la reparación muscular.

Por ejemplo, caminar 20 o 30 minutos, pedalear suavemente o hacer movilidad ligera ayuda más que quedarse completamente quieto esperando un milagro.

El mito del «cuanto más duela, mejor entreno»

Existe una idea bastante extendida de que tener agujetas intensas significa que el entrenamiento fue excelente. No es cierto. Las agujetas no miden el progreso, sino el grado de adaptación del músculo a un estímulo nuevo o más intenso.

Otro punto importante es la hidratación y la alimentación. Aunque no eliminan el dolor directamente, sí influyen en la recuperación. Un músculo bien nutrido y bien hidratado se repara más rápido que uno en déficit constante.

A continuación, algunas formas reales y efectivas de aliviar las agujetas:

  • Movimiento suave y constante
    Actividades ligeras como caminar o nadar ayudan a mejorar la circulación y reducir la rigidez muscular.
  • Calor moderado
    Duchas templadas o baños calientes pueden relajar la musculatura y disminuir la sensación de tensión.
  • Masaje o automasaje
    No elimina las agujetas, pero sí mejora la percepción del dolor y la movilidad.
  • Sueño de calidad
    Durante el descanso profundo se producen los procesos de reparación muscular más importantes.
  • Hidratación adecuada
    Mantener el cuerpo bien hidratado favorece el funcionamiento muscular general.
  • Progresión en el entrenamiento
    Evitar picos de intensidad bruscos reduce la aparición de agujetas severas.
  • Evitar el reposo absoluto
    Quedarse quieto durante días suele prolongar la sensación de rigidez.

Además, conviene desconfiar de ciertos mitos muy populares. Por ejemplo, el estiramiento agresivo no elimina las agujetas y, en algunos casos, puede incluso aumentar la molestia. Tampoco los suplementos «milagro» tienen efectos relevantes sobre este proceso.

En realidad, el cuerpo es bastante eficiente reparándose solo si se le deja trabajar en condiciones adecuadas.

En definitiva, aliviar las agujetas no consiste en buscar atajos imposibles, sino en entender cómo responde el músculo al esfuerzo y acompañar ese proceso con estrategias simples pero consistentes. El dolor es temporal, pero la adaptación es lo que realmente te hace más fuerte en el entrenamiento.

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  • Superar un bloqueo mental en una competición: ¿cómo sobreponernos?

    ByNuria Pedrete

    Superar un bloqueo mental en una competición

    Cada día, miles y miles de deportistas entrenan de forma profesional para poder competir al máximo nivel en sus disciplinas. Junto a ellos, otros tantos amateurs hacen lo mismo (a diferente nivel) para disfrutar de su pasatiempo a un nivel un poco más serio. Todos ellos se encuentran en ocasiones con el mismo problema: «superar un bloqueo mental en una competición». ¿Qué hacer cuando nos encontramos barreras no físicas durante un partido, una carrera  o un enfrentamiento? Vamos a analizarlo. 

    No hace demasiado, en este mismo espacio, ya os estuvimos hablando sobre la influencia del deporte en la salud mental. En este sentido, siempre afirmamos la gran importancia que tiene la práctica regular de actividad deportiva para un buen estado de salud mental, alejándonos de problemas como la ansiedad. 

    El «problema» del deporte que vamos a analizar hoy es otro y se da en las competiciones. Es ese momento cuando nos aparecen dificultades, inesperadas o no, y no somos capaces de sacarlas adelante. ¿Qué es lo que podemos hacer en estos casos?

    Haz esto si quieres superar un bloqueo mental en una competición

    Lo primero que tienes que saber es que superar un bloqueo mental en una competición no es algo que se consiga por arte de magia, sino que también hay que trabajarlo, entrenarlo y ponerlo en práctica. Poco a poco, seremos capaces de ir derribando esos muros que nos encontramos. 

    Presta atención a estas recomendaciones:

    • Respiración y relajación.
      Practica técnicas de respiración profunda y relajación para calmar la mente y reducir la ansiedad. La respiración profunda puede ayudar a reducir la tensión muscular y promover la relajación, lo que te permite recuperar el control sobre tus pensamientos y emociones.
    • Visualización positiva.
      Otro de los consejos que vamos a darte para superar un bloqueo mental en una competición tiene que ver con utilizar la visualización positiva para imaginar y mentalizarte ejecutando con éxito tus movimientos o acciones en la competición. Haz un ejercicio para visualizar cada detalle, desde tu técnica hasta tu actitud ganadora y siéntete confiado y preparado mentalmente para enfrentar el desafío.
    • Focalización en el presente.
      Mantén tu enfoque en el momento presente y en la tarea inmediata en lugar de preocuparte por el resultado final o por errores pasados. Concéntrate en tu respiración, en tu técnica o en un pequeño aspecto de tu juego que puedas controlar en ese momento y deja de lado las distracciones mentales que puedan surgir.
    • Establece un ritual previo a la competición.
      Esta recomendación, a la larga, es bastante relevante a la hora de superar un bloqueo mental en una competición. Son muchísimos los atletas profesionales que lo llevan a la práctica. Desarrolla un ritual previo que te ayude a entrar en un estado mental óptimo para el rendimiento. Esto puede incluir escuchar música motivadora, realizar ejercicios de estiramiento o repasar mentalmente tu plan de juego. Un ritual consistente puede ayudarte a establecer una sensación de familiaridad y confianza antes de competir.
    • Aceptación y adaptación.
      En último lugar, acepta que los bloqueos mentales son normales y parte del proceso de competir en deportes. En lugar de frustrarte por el bloqueo mental, enfócate en adaptarte y seguir adelante. Mantén una actitud positiva y recuerda que cada competición es una oportunidad de aprendizaje y crecimiento personal.

    Y tú, ¿ya practicabas alguna de estas técnicas durante tus partidos? Si eres aficionado o profesional del deporte, estamos seguros que alguna vez te has tenido que enfrentar a estas situaciones y no siempre has conseguido superarlas. 

  • OUR ROLE IN TRACK AND FIELD HAS NEVER BEEN STRONGER

    ByNuria Pedrete

    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 and 2,700 athletes from around the world to the site of the 1992 Olympic Games. As the national anthems of different countries played during the medal ceremonies, we recognized that in 2014 the world of track and field will be celebrated by our community.

    We left the competition knowing this will be an incredible event for all of us, and we are preparing historic Hayward Field to welcome the world to TrackTown USA.

    As we watch the London 2012 Olympics, we can take collective pride in knowing Team USA selected its track and field athletes here in our community at June’s U.S. Olympic Track and Field Trials. Our volunteers, the University of Oregon, our local, county and statewide government agencies, the Oregon Track Club and all of its stakeholders, and our renowned spectators created an exciting environment for the selection of the World’s No. 1 Team as it competed in The Best Meet Ever.

    The resounding success of TrackTown12 provides a wonderful opportunity for civic pride and community building. Our community welcomed the U.S. athletes, coaches, officials and fans, and they lived in our hotels, ate in our restaurants, experienced our university, visited our local attractions and connected with us every day at historic Hayward Field.

    We are proud of this event and everyone who helped make it happen. A record number of fans attended the meet and were treated to outstanding performances that were highlighted by a world record in the decathlon by Oregon native Ashton Eaton.

    The TrackTown Festival was free to everyone, provided entertainment for all ages and highlighted our community partners. The festival stage showcased local and national music acts and celebrated Olympic Trials’ athletes as well as the people of TrackTown USA. Special cheers were heard each day for our athletes from the state of Oregon.

    Behind the scenes, we raised the bar on our sustainability efforts and continued to reduce waste and emissions in all areas of the 2012 Olympic Trials. And with increased seating for 2012 we provided more access to the event to underserved youth and disadvantaged families.
    Once again TrackTown USA demonstrated that we are proud of our sport, and that we support our athletes in every event and care for our community in every way.

    Over the next two years we are thrilled to have the opportunity to host the 2013 and 2014 NCAA Championships. And in 2014, we will join the UO in welcoming the world to Hayward Field on July 21 for the IAAF World Junior Championships.

    Our future as the epicenter for track and field has never been stronger, and we express our appreciation to our entire TrackTown USA community for its support in hosting TrackTown12 and making the 2012 Olympic Trials the Best Meet Ever.

    Enjoy the 2012 London Olympic Games. We look forward to working with you as we build for the future and on our legacy as a leader in our sport.

    Greg Erwin and Vin Lananna are co-chairmen of TrackTown12. Lananna is associate athletic director and track and field coach at the University of Oregon. Erwin is managing partner of the Erwin Martin Rexius Group of Morgan Stanley Smith Barney.

  • Press Releases

    ByNuria Pedrete

    IAAF TO TRACKTOWN: ‘THE PROMISE IS DELIVERED.’

    July 28th, 2014

    EUGENE, Ore. – Four months ago, on a site visit to Hayward Field in preparation for the 2014 IAAF World Junior Championships, IAAF General Secretary Essar Gabriel stood at the Powell Plaza entrance to the storied facility and delivered an emphatic message: “TrackTown, here we come.” On Sunday, at the conclusion of the historic meet, which was held on U.S. soil for the first time, Gabriel had plenty of kind words for the citizens of TrackTown, who not only demonstrated their passion for the sport, but more important, their friendly and generous nature as they welcomed their visitors from afar with open arms. “The promise is delivered,” Gabriel told Register-Guard sports columnist …

    LITTLE EARNS TRACKTOWN TRIFECTA AT WORLD JUNIORS

    July 27th, 2014

    EUGENE, Ore. – It all came together for Texas A&M freshman Shamier Little at the IAAF World Junior Championships on Saturday. Before a crowd of 10,382 at sun-baked Hayward Field, she completed the TrackTown trifecta with a victory in the 400-meter hurdles with a time of 55.66 seconds. Earlier this season, the distinctive Little, who sports braces, black-rimmed glasses and a tidy red-white-and-blue bow in her hair, also captured NCAA and USA Junior titles on the University of Oregon track. “To go 55 seconds at this stage of the season, it’s great,” said Little, who hails from Chicago. “Most hurdlers get out really fast. I do, too, but it’s a different kind of fast. I …

    WORLD JUNIOR HAMMER CHAMP TESTS HAYWARD’S BOUNDARIES

    July 26th, 2014

    EUGENE, Ore. – When Lance Deal, the Director of Track & Field Venues and Program Support at the University of Oregon, helped design the current configuration of the hammer field at Hayward Field, he placed the boundary fence at the back of the sector at 88 meters. And with good reason. Deal, a four-time Olympian, who set the U.S. hammer record of 82.52 meters (270 feet, 9 inches) in 1996, the same season he won a silver medal at the Atlanta Summer Games, wanted to make sure the fence was beyond the world record of 86.74m. Nobody has come close since the fence was installed in 2007. On Friday night, however, 19-year-old Ashraf Amgad Elseify of Qatar gave it his best shot at …

    WORLD JUNIOR RECORD HIGHLIGHTS MAGICAL NIGHT AT HAYWARD

    July 25th, 2014

    EUGENE, Ore. – The magic was back at Hayward Field on Thursday. There were loud and spontaneous celebrations among the athlete groups sitting in the East Grandstands, a jaw-dropping world junior record from French hurdler Wilhem Belocian, an historic race from Team USA’s Mary Cain in the 3,000 meters and utter dominance in the men’s shot put. In all, it made for an electric evening of entertainment for the 8,112 fans in attendance on the third day of competition at the 2014 IAAF World Junior Championships. Where to begin? Perhaps the 110-meter high hurdles, where Belocian deftly navigated the barriers to claim the gold medal in a World Junior record time of 12.99 seconds. …

    WILLIAMS BLAZES TO UPSET WIN AT WORLD JUNIORS

    July 24th, 2014

    EUGENE, Ore. – Speed, endurance and versatility. All three of those attributes were on display before a crowd of 7,085 at historic Hayward Field on Wednesday during the second day of competition at the IAAF World Junior Championships. After watching the first two rounds of qualifying, not too many were surprised that Team USA went 1-2 in the men’s 100 meters, but the one who broke the tape in first place was a bit of a shock. On a cool evening, and running into a slight headwind, Kendal Williams put together the best race of his life as he defeated teammate Trayvon Bromell, the freshman from Baylor who won the NCAA title last month with a World Junior record of 9.97 ..

    IAAF WORLD JUNIORS OFF TO ROUSING START

    July 23rd, 2014

    EUGENE, Ore. – A solo do-over in the women’s 100 meters for Ecuador’s supremely talented Angela Tenorio. An original musical score played throughout the entire 25-lap men’s 10,000-meter final. The seventh-best high jump mark in the history of the heptathlon. And the usual loud and attentive Hayward Field crowd of 6,852 track and field fans mixed with a distinctive international flavor. These were the highlights of Day One at the 15th edition of the IAAF World Junior Championships on Tuesday. For the 18-year-old Tenorio, who became Ecuador’s first medalist at the IAAF World Youth Championships last year, round one of the 100 meters turned out to be an emotional …

    DAY 1: 5 THINGS TO WATCH

    July 22nd, 2014

    Men’s 10,000-meter final In what we believe is a first for track and field in the U.S., the men’s 10,000-meter final goes off at 8:35 p.m. with musical accompaniment from the UO Brass & Percussion Ensemble. Conductor Brian McWhorter composed an original score for the entire 25-lap race. #2 Men’s 110-meter high hurdles Round one of the men’s 110-meter high hurdles will set the stage for an ongoing battle between the world’s top two junior hurdlers – France’s Wilhelm Belocian and Great Britain’s David Omoregie. Sofi Flink in the Women’s javelin Sweden’s Sofi Flink, the reigning world junior champion in the javelin, opens defense of her title with qualifying ..

    IAAF ACTIVATES ATHLETICS FOR A BETTER WORLD PROGRAM AT WORLD JUNIORS

    July 18th, 2014

    EUGENE, Ore. – With this summer’s IAAF World Junior Championship Oregon 2014 happening at one of the most sustainably oriented locations on the planet – historic Hayward Field, the IAAF has decided to activate its landmark social responsibility program, Athletics for a Better World (ABW), at the event from July 22-27. The ABW program harnesses the commitment and energy of the worldwide athletics family to inspire lasting change for social good. TrackTown USA and IAAF are partnering with the City of Eugene to implement the ABW program at Oregon 2014 by pursuing certification by the Council for Responsible Sport (Council), striving for the highest level – Evergreen. “At …

    DAVID RUDISHA TWITTER Q&A

    July 18th, 2014

    The World Record holder and the 2012 Olympic champion in the 800m David Rudisha spent an hour answering fans’ questions on the @Oregon14WJC twitter account. Rudisha was a 2006 World Junior Champion before becoming the Olympic Champion. See all the questions and answers here, and follow David Rudisha’s golden success on his twitter account ..

    OLYMPIC GOLD MEDALIST HEADLINES TRIPLE JUMP FIELD AT HIGH PERFORMANCE MEET

    July 18th, 2014

    EUGENE, Ore. – Christian Taylor, the reigning Olympic gold medalist in the triple jump, is headed to TrackTown USA. Taylor, who also struck gold at the 2011 IAAF World Championships with his personal best leap of 58 feet, 11 ¼ inches, headlines the men’s triple jump field at the Run TrackTown High Performance track and field meet on Saturday, July 26 at Hayward Field. The two-time USA outdoor champion will be challenged by fellow Florida graduate Omar Craddock, Chris Carter, Ryan Grinnell, Josh Honeycutt and Senegal native Mamadou Gueye. Carter won the U.S. indoor title with a mark of 56-3 ¼ this year; Boise State’s Grinnell placed third at the 2013 USA outdoor meet at …

    TOP U.S. MIDDLE DISTANCE RUNNERS IN WOMEN’S 4×800-METER RELAY

    July 18th, 2014

    EUGENE, Ore. – Many of the top women’s middle distance runners in the U.S. and Canada will be on display at Run TrackTown’s High Performance track and field meet at Hayward Field on Saturday, July 26. Five teams have submitted entries for the women’s 4×800-meter relay, which is shaping up to be one of the night’s featured events. The meet, which follows Saturday’s session of the IAAF World Junior Championships (2:30 p.m. to 5:35 p.m.) promises a multitude of world-class performers competing for $57,000 in prize money in six individual events and two relays. The women’s 4x800m relay includes teams from Canada, the New Jersey-New York Track Club, the Pacific …

    HIGH PERFORMANCE MEET SET FOR HAYWARD FIELD DEBUT

    July 18th, 2014

    EUGENE, Ore. – Like a Russian nesting doll with multiple layers of surprises, Run TrackTown continues to grow in scope and quality. The weeklong festival of running, which brings together two major sporting events in TrackTown USA this month – the 2014 IAAF World Junior Championships (July 22-27) and the Eugene Marathon and Half Marathon (July 27) – also features the debut of a High Performance track and field meet on Saturday, July 26 at Hayward Field. Free to all those attending the World Juniors that night, the meet promises a bevy of world-class men’s and women’s performers competing for $57,000 in prize money in six individual events and two relays. “This is …

    TRACKTOWN, LTD PARTNER TO PROVIDE FREE BUS RIDES DURING IAAF WORLD JUNIORS

    July 18th, 2014

    EUGENE, Ore. – TrackTown USA is making it easy for fans, officials, volunteers, coaches, athletes and media to get to historic Hayward Field and other destinations around town during the IAAF World Junior Championships Oregon 2014. From Friday, July 18 to Tuesday, July 29, all Lane Transit District buses, including EmX lines, will be free throughout Eugene and Springfield to anyone with a meet credential. In addition, from July 22-27 – the six days of competition – any spectator with a ticket will also be able to ride the system for free. Those who plan to buy tickets at Hayward Field can still get a free ride by visiting http://www.gotracktownusa.com/ before they leave home and …

    JEHUE GORDON TWITTER Q&A

    July 17th, 2014

    2010 World Junior Champion in the 400m hurdles Jehue Gordon of Trinidad and Tobago takes over the @Oregon14WJC Twitter account to answer all your questions. Jehue Gordon was also a 2013 World Champion in the 400m …

    SALLY PEARSON TWITTER Q&A

    July 14th, 2014

    2012 Olympic gold medalist in the 100m hurdles Sally Pearson of Austrialia takes over the @Oregon14WJC twitter account to answer all your questions. She was also a 2004 Bronze medalist at the World Junior Championships in ..

    SHAUNAE MILLER TWITTER Q&A

    July 10th, 2014

    2010 400m World Junior Champion Shaunae Miller of the Bahamas takes over the @Oregon14WJC twitter account to answer all your questions. See all the questions and answers …

    NICKEL ASHMEADE TWITTER Q&A

    July 8th, 2014

    Two-time silver medalist at the World Junior Championships Nickel Ashmeade of Jamaica takes over the @Oregon14WJC twitter account and answers all your questions.  He was also a 2013 gold medalist at the World Championships in the 4x100m …

    USN WILL AIR LIVE COVERAGE OF 2014 IAAF WORLD JUNIOR CHAMPIONSHIPS

    July 8th, 2014

    Los Angeles (July 1, 2014) – Universal Sports Network will air 13 hours of premier track & field action from the 2014 IAAF World Junior Championships in Eugene, Ore., from Wednesday, July 23 through Sunday, July 27. The biennial International meet provides track and field athletes and fans a chance to look into the future of the sport. Universal Sports’ exclusive LIVE coverage from July 23-27 includes that day’s evening session along with daily analysis and news updates by commentator Ato Boldon from historic Hayward Field. In addition, universalsports.com will stream all events LIVE to authenticated users along with posting video highlights and news from the event. The 2014 .

    BLANKA VLASIC TWITTER Q&A

    July 2nd, 2014

    One of the best high jumpers ever, twice World Junior champion, twice World champion and Olympic medalist, Croatia’s Blanka Vlasic, answered her fans’ questions on the Oregon 14 WJCH Twitter on Wednesday, July ..

    SWEDE SEEKS TO DEFEND IAAF WORLD JUNIOR JAVELIN TITLE

    June 23rd, 2014

    EUGENE, Ore. – As the defending champion in the javelin, Swedish national record-holder Sofi Flink is poised to join select company as two-time winners at the IAAF World Junior Championships. Athletes must be 19 years old or younger during the calendar year to be eligible for the World Juniors and Flink’s first javelin title came as a 17-year-old in Barcelona in 2012. The IAAF World Junior Championships, which began with the inaugural event in Athens, Greece in 1986, are held every two years. They will be hosted in the United States for the first time at Hayward Field in Eugene from July 22-27.  It will be the largest IAAF-sanctioned event on U.S. soil in history, with more than …

    FLAG SPONSORSHIP PROGRAM CONNECTS COMMUNITY WITH IAAF WORLD JUNIOR CHAMPIONSHIPS

    May 29th, 2014

    Eugene, Ore. – Creswell’s Lonn Robertson spent a good portion of his childhood watching the world’s best track and field athletes perform at Hayward Field on the University of Oregon campus. “Since I was 5-years-old,” he said. “Sitting in the east grandstands, and watching the likes of Jim Ryun, Marty Liquori, Frank Shorter, and Steve (Prefontaine), I’ve known my home of Hayward Field and The Track Capital of the World.” This summer, TrackTown USA will welcome the world to Hayward Field as it plays host to the IAAF World Junior Championships – Oregon 2014. The six-day meet will be held July 22-27, the first time ever on U.S. soil. More than 1,700 of the …

    IAAF WORLD JUNIOR CHAMPIONSHIPS GOES GREEN

    May 23rd, 2014

    EUGENE, Ore. – When the IAAF World Junior Championships, also known as Oregon 2014, makes its first appearance in the U.S. this July, it will showcase nearly 2,500 athletes and team officials representing 177 member federations from around the globe. It will also bring thousands of spectators and media to historic Hayward Field. An event of this magnitude is sure to make an environmental impact, from the transportation needed to get everyone to Eugene, to the energy needed just to run the lights. Luckily, the city of Eugene is well versed in hosting sporting events with a commitment to sustainability, and the IAAF World Junior Championships to be held July 22-27, will be no …

    UO CONNECTS STUDENTS, FACULTY WITH WORLD JUNIORS

    May 23rd, 2014

    EUGENE, Ore. – This summer, the world is coming to the University of Oregon. From July 22-27, the IAAF World Junior Championships Oregon 2014 will be staged at Hayward Field, the first time ever on U.S. soil. The six-day meet showcases the world’s best track and field athletes under the age of 20. These are the Olympians of tomorrow. More than 1,700 athletes from 178 different countries will arrive in our community and be housed in an “athletes’ village” at selected UO residence halls. They will be accompanied by another 700 team officials and coaches. It will be the largest IAAF event ever held in America, capping a season which includes the Prefontaine Classic (May …

    BOLDON TO WORLD JUNIORS: ‘YOU’RE GOING TO GET SPOILED’

    May 16th, 2014

    EUGENE, Ore. – With the official announcement that 177 countries have expressed interest in competing at the IAAF World Junior Championships this summer, one thing is certain: This will be the largest IAAF event ever contested on U.S. soil. 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 historic Hayward Field on the University of Oregon campus. More than 1,700 athletes from around the world are expected to compete at the meet, which is being staged in the U.S. for the first time, providing a rare home field advantage for Team USA. “This is a very exciting opportunity for us,” said Vin Lananna, president …

    HAYWARD FIELD TO HOST LARGEST IAAF EVENT EVER HELD ON U.S. SOIL

    May 10th, 2014

    EUGENE, Ore. – With the deadline for preliminary entries now closed, the IAAF World Junior Championships Oregon 2014 – to be held July 22-27 at historic Hayward Field – will be the largest IAAF event ever contested on U.S. soil. A total of 177 national federations, from Algeria to Zimbabwe, have expressed their intent to compete at the six-day track and field meet. Those nations are expected to be represented by more than 1,750 athletes, under the age of 20, and an additional 750 team officials. “We couldn’t be more excited for this fantastic event and to welcome our guests from around the world,” said Vin Lananna, president of TrackTown USA, the local organizing committee for .

    WORLD JUNIORS REVISITED: LASHINDA DEMUS

    May 8th, 2014

    EUGENE, Ore. – Twelve years ago, 19-year-old Lashinda Demus claimed gold and a world junior record in the 400-meter hurdles at the 2002 IAAF World Junior Championships in Kingston, Jamaica. That moment was one of many that Demus would add to an extensive list of track and field achievements that include two Olympics, four World Championships and an American record in the 400-meter hurdles. Today, as the 2014 IAAF World Junior Championships come to U.S. soil for the first time, Demus recalled how that experience impacted her athletic career and offered advice for the newest batch of World Junior competitors. The six-day meet will be held July 22-27 at historic Hayward Field. Demus was .

    WILHEM BELOCIAN – BARRIER BREAKING IN JUNIOR HURDLING?

    May 6th, 2014

    French athletes appear to have cornered the small part of the market in the men’s sprint hurdles in recent years and Wilhem Belocian is the latest model to roll off the production line. In the indoor season, at the French junior championships, he ran a world junior indoor 60m hurdles record of 7.48* and on Monday, on the French Caribbean island of Martinique, he continued his fine start to the summer season with an outing of 13.23 over the junior barriers to win the CARIFTA Games title. The run was just 0.05 shy of his European junior record of 13.18 set when winning the European junior title in the Italian town of Rieti andpulverised Jehue Gordon’s Carifta Games record of 13.41 from .

    RAVEN SAUNDERS PURSUES PERFECT TECHNIQUE

    April 17th, 2014

    The astonishing transformation of Raven Saunders’ shot put career began in the days leading up to her state championship meet in South Carolina last year. Saunders, then a junior at Burke High School of Charleston, knew that she needed to try something different. As a sophomore she had peaked with a best of 42 feet, 5 inches and won the state title. As a junior, despite increased focus and workload, she hadn’t gotten any better. Her best throw was 39-6. “I guess it just wasn’t my year,” Saunders said. “I was trying to crush it and it just didn’t happen. Strength-wise, I had improved a whole lot and should have been at 45 or 46 feet.” So Saunders began to wonder …

    INSPIRING ATHLETE CAN TAKE A BREATHER AND ENJOY HIS MOMENT

    April 15th, 2014

    DAVID Thomson has stunned and inspired all around him after rising to top of Australian athletics, despite having lost a lung to cancer. The super-determined 18-year-old last week earned a place in the World Shipping to did:

    UNIVERSITY OF OREGON’S CULLEN PRENA MAPS OUT PLAN FOR IAAF WORLD JUNIORS

    April 14th, 2014

    EUGENE, Ore. – As the collegiate outdoor track and field season moves forward and the IAAF World Junior Championships draw near, thrower Cullen Prena is proving to be an athlete to keep an eye on. At 19 years old, Prena is eligible to compete at the IAAF World Junior Championships that will take place this summer, July 22-27, at Hayward Field. Prena first caught the attention of University of Oregon throws coach, Erik Whitsitt, during his junior year at Walled Lake Central High School in Walled Lake, Mich. “Somebody with his talent stuck out right away,” Whitsitt said. “He had shown early on that he was going to be somebody on our radar and it was obvious that he was our type of …

    THE WORLD IS COMING TO OREGON IN 99 DAYS

    April 14th, 2014

    The future stars of the sport are coming to Hayward Field for the IAAF World Junior Championships. We are celebrating by offering two tickets for just $99. For more information click here: Ticket …

    BOLDON IMPRESSED BY “SPECIAL CROP” OF WORLD JUNIOR SPRINTERS

    April 10th, 2014

    EUGENE, Ore. – Twenty-two years ago, when a wide-eyed Ato Boldon settled into his airplane seat, headed for the 1992 IAAF World Junior Championships in Seoul, South Korea, he had no idea what the future had in store for him. “I didn’t even know what it was I had qualified for,” he said. After all, just five weeks earlier, the 18-year-old Boldon had represented his native Trinidad & Tobago at the 1992 Barcelona Olympics, where he failed to get out of the quarterfinal heats in the 100m and 200m. Upon his subsequent return to the junior circuit – athletes age 19 and under – he was not at all certain that he was about to embark on a highly successful track and field …

    AUSTRALIAN SPARK

    March 27th, 2014

    More Australians than ever will compete at the IAAF World Junior Championships in Eugene (USA) from July 22-27, 2014. Eclipsing the previous biggest team from 1996 when Sydney (NSW) was the event host, the contingent of 61 of our most talented up and coming athletes is likely to expand even further, as the Selection Trial for the Combined Events (heptathlon, decathlon) will not be held until early next month. “Athletics Australia Selectors are thrilled to be able to announce the largest ever squad to compete at the IAAF World Junior Championships,” Dion Russell, the Athletics Australia Chairman of Selectors, said. “More than half of those that will compete in individual …

    GEORGIA MULTI-EVENT STAR HAS IAAF WORLD JUNIORS ON HER MIND

    February 28th, 2014

    EUGENE, Ore. – Kendell Williams’ interest in track and field began on a Fourth of July night in Rome, Georgia. She was seven and her older brother Devon was eight. The Williams family had made the trip to Rome from their hometown of Marietta for Devon’s baseball game and decided to stay afterward for a fireworks show. During some down time, her brother and some teammates decided to engage in a bit of friendly competition. “The boys started racing each other and I was like, ‘I wanna race, too!'” Williams said of that night. She proceeded to outrun all of the boys except her brother, who, now 20, is a talented track and field athlete in his own right. “Kendell was a girly-girl who played …

    U.S. JUNIORS ON RECORD PACE

    February 27th, 2014

    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.

  • ¿Qué le ocurre al cuerpo en una maratón o prueba de resistencia extrema?

    ByNuria Pedrete

    qué le ocurre al cuerpo en una maratón

    Desde fuera, parece que hacer una maratón es simplemente aguantar muchas horas corriendo. Pero ¿sabes qué le ocurre al cuerpo en una maratón? Es mucho más complejo de lo que crees.

    Durante una prueba de resistencia extrema, prácticamente todos los sistemas del organismo tienen que adaptarse sin parar para mantener el movimiento, regular la temperatura y administrar la energía. El objetivo es evitar el colapso físico.

    Cuanto más dura el esfuerzo, el problema no es solo muscular, sino también metabólico, térmico, hormonal y neurológico. Por eso una maratón no es solo “correr mucho”, es hacer que el cuerpo funcione bajo estrés continuo durante horas.

     

    ¿Qué le ocurre al cuerpo en una maratón?

    Cuando empezamos una carrera larga, el cuerpo todavía funciona bajo condiciones relativamente controladas:

    • Los músculos utilizan principalmente glucógeno, una forma de energía que se almacena en los músculos y el hígado.
    • El corazón aumenta el bombeo, la respiración se acelera y el cuerpo distribuye los recursos en las zonas que más los necesitan.

    Durante los primeros kilómetros, si el ritmo es el adecuado, el organismo todavía mantiene cierto equilibrio. Pero ese equilibrio no dura eternamente.

     

    La energía empieza a agotarse: el gran problema

    Uno de los límites más importantes en pruebas de resistencia es el glucógeno.

    El cuerpo tiene reservas energéticas, pero son limitadas. Cuando empiezan a disminuir demasiado, aparece uno de los fenómenos más conocidos entre corredores: el “muro”.

    ¿Y qué es el muro en una maratón?

    Muchas personas lo describen como una sensación repentina de colapso físico y mental: las piernas pesan muchísimo, el ritmo cae, la concentración empeora, parece imposible moverse…

    Esto ocurre porque el cuerpo se queda sin glucógeno suficiente y depende mucho más de la grasa corporal como fuente de energía. Es como si el cuerpo cambiara de un combustible premium a otro mucho menos eficiente para realizar esfuerzos intensos.

     

    El cerebro también limita su rendimiento

    Durante mucho tiempo se pensó que el agotamiento era únicamente muscular, pero hoy sabemos que el cerebro juega un papel determinante.

    A medida que el cuerpo va detectando:

    • Fatiga
    • Deshidratación
    • Sobrecalentamiento
    • Falta de energía

    …el sistema nervioso empieza a reducir el rendimiento para proteger al organismo.

    Por eso, en muchos momentos dentro de una maratón, la sensación de no poder más aparece antes del límite físico absoluto. Es el cerebro intentando evitar daños graves reduciendo el esfuerzo antes de llegar al colapso.

     

    La temperaturas corporal y la deshidratación

    Cuando el cuerpo produce energía, también genera calor. El organismo, para regularlo:

    • Suda
    • Dilata los vasos sanguíneos
    • Redistribuye el flujo sanguíneo

    Pero esto tiene un precio. Cuanto más calor hace o más dura el esfuerzo:

    • Más líquidos se pierden
    • Más difícil es mantener el equilibrio interno
    • Más energía necesita el cuerpo para refrigerarse

    Y perder agua provoca sensación de ser pero también deshidratación que afecta a:

    • Rendimiento muscular
    • Presión arterial
    • Frecuencia cardíaca
    • Capacidad de refrigeración corporal
    • Concentración mental

    Cuando los niveles de líquido disminuyen en exceso, el corazón tiene que trabajar mucho más para mover la sangre con eficacia. Por eso el agotamiento se acelera drásticamente cuando estamos deshidratados.

     

    El sistema digestivo también sufre

    Cuando nos preguntamos qué le ocurre al cuerpo en una maratón, solemos pensar solo en los músculos. Y sí, se produce daño en las fibras musculares y los tejidos, pero también ocurren muchas cosas más.

    Durante el ejercicio prolongado, el cuerpo prioriza enviar sangre a los músculos y los órganos imprescindibles para el rendimiento inmediato. La consecuencia es que el sistema digestivo recibe menos flujo sanguíneo.

    Esto explica por qué muchas personas que corren experimentan:

    • Náuseas
    • Malestar gastrointestinal
    • Dificultad para comer

    Esto ocurre sobre todo en carreras largas o bajo altas temperaturas.

     

    ¿Y por qué las emociones también cambian durante estas pruebas?

    Porque las pruebas de resistencia, como una maratón, producen cambios psicológicos intensos.

    Cuando nos encontramos inmersos en horas de esfuerzo continuo aparecen mil emociones: euforia, irritabilidad, bloqueo, desconexión, cambios de motivación drásticos…

    Parte de esto tiene relación con la fatiga neurológica, las hormonas del estrés, el dolor y el agotamiento de la energía. Y es que nuestro cuerpo entra en un estado fisiológico muy distinto al habitual.

    Sin embargo, muchas personas disfrutan enormemente de estas pruebas, porque generan una sensación muy particular de desafío, adaptación y control corporal. En ellas, el organismo está gestionando sin descanso la energía, la temperatura, la hidratación, el daño muscular y la fatiga neurológica.

    Desde fuera, puede parecer simplemente una carrera larga, pero ahora sabes qué le ocurre al cuerpo en una maratón y por qué estas pruebas llevan al organismo a límites físicos y mentales tan exigentes y tan adictivos para algunas personas.

  • Hacer ejercicio con agujetas leves: ¿sí o no?

    ByNuria Pedrete

    hacer ejercicio con agujetas

    Te levantas de la cama y, de repente, bajar las escaleras parece una prueba olímpica. Ayer entrenaste con ganas y hoy tus piernas protestan por cada movimiento. ¿Qué haces? ¿Te quedas en el sofá o vuelves al gimnasio? Pues que sepas que hacer ejercicio con agujetas leves puede ser compatible con una recuperación normal, pero hay que saber cuándo moverse y cuándo bajar el ritmo. Porque no, sufrir más no significa entrenar mejor.

    Las agujetas suelen aparecer entre 12 y 24 horas después de un esfuerzo poco habitual y pueden alcanzar su punto máximo entre las 24 y las 72 horas. Son frecuentes cuando empiezas una actividad nueva, aumentas la carga o vuelves a entrenar después de un parón. Por ejemplo, esa primera sesión de sentadillas tras varias semanas sin pisar el gimnasio puede dejarte un recuerdo bastante duradero.

    De hecho, las agujetas después de retomar el entrenamiento no son una señal de que hayas hecho algo mal. Tu musculatura está respondiendo a una carga a la que no estaba acostumbrada. Eso sí, sentir molestias no demuestra que el entrenamiento haya sido más eficaz. Puedes ganar fuerza y mejorar tu resistencia sin acabar caminando como un robot.

    Hacer ejercicio con agujetas: cuándo sí y cuándo no

    La respuesta depende de la intensidad del dolor y de cómo te muevas. Si notas una molestia leve, puedes caminar con normalidad y no tienes una pérdida importante de movilidad, quizá te venga bien mantenerte activo. Una sesión suave puede reducir la sensación de rigidez y ayudarte a recuperar la movilidad.

    Imagina que el lunes entrenaste piernas y el martes notas los muslos cargados. En lugar de repetir sentadillas con peso, puedes dar un paseo de 20 minutos, pedalear tranquilamente en una bicicleta estática o trabajar el tren superior. La clave está en reducir la intensidad y evitar que el ejercicio agrave las molestias.

    Sin embargo, si bajar un escalón te obliga a agarrarte a la barandilla porque el dolor es intenso, no es el momento de demostrar tu fortaleza mental. Descansa de los ejercicios que cargan esos músculos y deja que se recuperen. Además, si cambias la forma de moverte para esquivar el dolor, puedes acabar sobrecargando otras zonas.

    ¿Agujetas normales o una posible lesión?

    Las agujetas suelen producir una molestia difusa en los músculos trabajados, rigidez y sensibilidad al tocarlos. Aparecen de forma gradual después del ejercicio y mejoran en unos días. En cambio, un dolor repentino durante una repetición, una punzada localizada o una hinchazón importante pueden indicar algo distinto.

    También conviene prestar atención a la evolución. Si el dolor empeora, no mejora con el descanso o dura más de una semana, consulta con un profesional sanitario. Si aparece debilidad intensa, hinchazón marcada u orina muy oscura, busca atención médica urgente: pueden ser señales de un problema muscular serio, como la rabdomiólisis.

    Cómo recuperarte sin abandonar tu rutina

    No necesitas elegir entre entrenar al máximo y pasar el día tumbado. La recuperación admite puntos intermedios. El ejercicio suave para aliviar las agujetas puede ayudarte a mantener la movilidad, aunque no elimina el dolor por arte de magia ni sustituye el descanso.

    Además, beber agua con regularidad, dormir lo suficiente y comer de forma equilibrada favorece la recuperación general. No hace falta recurrir a suplementos milagrosos ni a remedios extraños que prometen borrar las molestias en diez minutos. El cuerpo necesita tiempo.

    Entonces, ¿cuándo descansar por agujetas? Si el dolor altera tus movimientos, limita tus tareas cotidianas o aumenta al entrenar, reduce la carga o descansa de esa actividad. También puedes trabajar otros grupos musculares, siempre que no tengas que compensar el movimiento ni aparezcan nuevas molestias.

    Antes de volver a tu rutina habitual, prueba con un calentamiento progresivo. Si al empezar te mueves mejor y el dolor sigue siendo leve, continúa con una sesión adaptada. Si empeora, para. No tienes que completar el entrenamiento previsto a cualquier precio.

    En resumen, hacer ejercicio con agujetas leves puede ser razonable si respetas tus límites y ajustas el esfuerzo. Estas pautas te ayudarán a decidir:

    • Si las molestias son leves: prueba con una caminata, bicicleta suave o movilidad articular. Mantén un ritmo cómodo y evita las cargas intensas sobre los músculos doloridos.
    • Si notas rigidez al empezar: calienta de forma gradual y comprueba cómo responde el cuerpo. Si mejoras, puedes seguir con una sesión ligera; si empeoras, detente.
    • Si el dolor limita tus movimientos: descansa de los ejercicios que afectan a esa zona. No fuerces sentadillas, saltos o carreras si alteran tu técnica.
    • Si aparece dolor agudo o hinchazón importante: no lo atribuyas automáticamente a las agujetas. Suspende el ejercicio y busca valoración sanitaria según la intensidad de los síntomas.
    • Si las molestias se repiten tras cada sesión: revisa la carga, el volumen y la progresión del entrenamiento. Aumentar el esfuerzo poco a poco suele ser más sensato que intentar recuperar en dos días todo lo perdido durante un mes.

    Recuerda: hacer ejercicio con agujetas no es una obligación ni una prueba de carácter. Entrenar con cabeza también significa saber cuándo apretar, cuándo cambiar de actividad y cuándo descansar. Tu objetivo no es sobrevivir a cada sesión, sino poder seguir entrenando la semana que viene.

  • Golpes de calor en verano: practica deporte de forma segura

    ByNuria Pedrete

    Golpes de calor en verano

    Sí, el verano está para disfrutarlo: sol, vacaciones, ropa ligera y esa energía que invita a moverse más. Pero ojo, no todo es felicidad tropical. Si te animas a hacer deporte bajo un sol implacable, puedes pasar de «soy un atleta» a «necesito una sombrilla y tres litros de agua» en cuestión de minutos. Los golpes de calor en verano no son una broma, y si no tomas precauciones, puedes acabar más derretido que un helado olvidado en el coche. Así que si quieres mantenerte activo sin terminar como pollo al horno, sigue leyendo.

    Lo primero es tener claro que el calor no es tu enemigo… siempre que sepas cuándo, cómo y dónde entrenar. Por ejemplo, salir a correr a las tres de la tarde no es valentía, es locura veraniega. Opta por las primeras horas del día o las últimas de la tarde, cuando el sol no intenta freírte la frente. Y si puedes entrenar en sombra o lugares ventilados, mejor que mejor. No subestimes la hidratación: bebe antes, durante y después del ejercicio, aunque no tengas sed. No estás en una peli de acción, no necesitas demostrar que aguantas. Necesitas agua.

    Y claro, no todo se reduce a la temperatura exterior. Tu cuerpo también necesita una buena base para rendir sin colapsar. Aquí entra en juego la alimentación antes de entrenar. No vale eso de salir a hacer deporte con el estómago vacío o tras una comilona de barbacoa. Elige alimentos ligeros, ricos en agua, fáciles de digerir y con un buen aporte de energía. Una fruta, un yogur, un poco de avena o frutos secos pueden marcar la diferencia entre un entrenamiento digno y una retirada al primer kilómetro. Dale a tu cuerpo lo que necesita y él te lo devolverá sin mareos.

    Consejos para esquivar los golpes de calor en verano

    Practicar deporte en verano es posible y saludable, siempre que lo hagas con cabeza. Aquí van algunos consejos clave para evitar los temidos golpes de calor en verano mientras te mantienes en forma:

    • Elige bien la hora: evita el sol del mediodía. Madruga un poco o entrena al atardecer.
    • Vístete para el éxito: ropa ligera, transpirable y de colores claros. El negro se lo dejamos al invierno.
    • Hidrátate constantemente: no esperes a tener sed. Agua, isotónicos o bebidas naturales son tus aliados.
    • Escucha a tu cuerpo: si sientes mareo, náuseas o debilidad, para. No es flojera, es supervivencia.
    • Busca sombra y ventilación: elige rutas con árboles, gimnasios con aire o patios con brisa.

    El deporte no se va de vacaciones, pero tu salud tampoco. Así que prepárate, muévete, disfruta y, sobre todo, cuídate para evitar golpes de calor en verano.