{"id":2042,"date":"2019-02-06T13:42:00","date_gmt":"2019-02-06T12:42:00","guid":{"rendered":"https:\/\/powergym.com\/blog\/2019\/02\/06\/guia-de-trail-running-como-empezar-a-correr-por-montana\/"},"modified":"2020-07-31T09:59:22","modified_gmt":"2020-07-31T07:59:22","slug":"guia-de-trail-running-como-empezar-a-correr-por-montana","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/guia-de-trail-running-como-empezar-a-correr-por-montana.html","title":{"rendered":"GU\u00cdA DE TRAIL RUNNING: C\u00d3MO EMPEZAR A CORRER POR MONTA\u00d1A"},"content":{"rendered":"<h2 style=\"text-align: justify;\"><span style=\"color: #333333;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">El <\/span><\/span><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><a style=\"color: #333333;\" title=\"iniciaci\u00f3n al trail running, errores que debes evitar\" href=\"https:\/\/www.powergym.com\/es\/blog\/iniciacion-al-trail-running-los-errores-que-debes-evitar.html\" target=\"_blank\" rel=\"noopener noreferrer\">trail running<\/a><\/span><\/span><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"> es una modalidad deportiva cuyo \u00e9xito radica, seg\u00fan muchos practicantes, en el contacto directo con la naturaleza. Al ser una modalidad deportiva que est\u00e1 de moda, en los \u00faltimos a\u00f1os, muchos runners de asfalto han querido iniciarse en el running de monta\u00f1a. <\/span><\/span><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Por esta raz\u00f3n, os daremos consejos sobre c\u00f3mo empezar a correr por la monta\u00f1a con menos dificultades y con todas las garant\u00edas para que sea un \u00e9xito. Tambi\u00e9n, explicaremos las precauciones que se deben tomar, c\u00f3mo es la t\u00e9cnica, la importancia de la alimentaci\u00f3n, de\u00a0hidrataci\u00f3n, c\u00f3mo debe ser la recuperaci\u00f3n,&#8230;<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #333333;\"><strong><span style=\"font-family: arial,helvetica,sans-serif;\">PUEDES VER EL RESUMEN DEL POST EN YOUTUBE<\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><iframe src=\"https:\/\/www.youtube.com\/embed\/aytjNgxygM4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">1. No solo se trata de correr, hay que planificar. <\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">En primer lugar, hemos de tener una<strong> buena organizaci\u00f3n\u00a0del entreno <\/strong>en el que no solo planifiquemos las horas de correr, sino tambi\u00e9n sesiones de <strong>fuerza en el gimnasio para fortalecer la musculatura y tendones<\/strong>, de manera, que evitaremos lesiones. Asimismo, el experto en suplementaci\u00f3n deportiva, Joan Canals, recomienda \u201c<strong>introducir sesiones de estiramientos<\/strong> cuando acabemos los entrenos para relajar la musculatura y as\u00ed <strong><a style=\"color: #333333;\" title=\"evitar lesiones a trav\u00e9s de la nutrici\u00f3n\" href=\"https:\/\/www.powergym.com\/es\/blog\/6-consejos-para-prevenir-lesiones-deportivas-a-traves-de-la-nutricion-deportiva.html\" target=\"_blank\" rel=\"noopener noreferrer\">evitar roturas y lesiones<\/a><\/strong>. Con unos minutos de estiramientos suaves cada d\u00eda, despu\u00e9s de los entrenamientos, ser\u00e1 suficiente\u201d.\u00a0<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Asimismo, debemos tener en cuenta que\u00a0<\/span><span style=\"font-family: 'open sans', sans-serif;\">en la monta\u00f1a continuamente, estaremos cambiando de ritmo, por tanto, en <strong>los entrenos \u00a0de trail running<\/strong> semanales se deber\u00e1n incluir\u00a0<\/span><strong>sesiones de cuestas<\/strong><span style=\"font-family: 'open sans', sans-serif;\">,\u00a0<\/span><strong>sesiones de fartlek<\/strong><span style=\"font-family: 'open sans', sans-serif;\">\u00a0con distancias cortas y largas, entrenos en los que se alterne\u00a0<\/span><strong>correr con caminar<\/strong><span style=\"font-family: 'open sans', sans-serif;\">\u00a0y\u00a0<\/span><strong>tiradas largas<\/strong><span style=\"font-family: 'open sans', sans-serif;\">\u00a0en las que se lleve\u00a0un\u00a0<\/span><strong>ritmo m\u00e1s lento<\/strong><span style=\"font-family: 'open sans', sans-serif;\">.<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">2. La t\u00e9cnica en trail running<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><img decoding=\"async\" style=\"float: left; height: 396px; margin: 10px; width: 400px;\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/trail-runner-en-montana-fatigado.jpg\" alt=\"trail runner fatigado en monta\u00f1a\" longdesc=\"trail runner fatigado en monta\u00f1a\" \/>Aunque el <strong>trail running <\/strong>sea una disciplina de correr, la t\u00e9cnica es muy diferente a la de asfalto. Seg\u00fan el trail runner, Javier Carrascosa <strong>\u201cla t\u00e9cnica en\u00a0subida es muy diferente <\/strong>a la de cuando vamos en plano por la monta\u00f1a o en descensos. Mientras que en asfalto se trabaja m\u00e1s la longitud de la zancada, la patada, la recogida,\u2026 En <strong>trail running,<\/strong> se presta m\u00e1s <strong>atenci\u00f3n a la colocaci\u00f3n del pie<\/strong>. Por ejemplo, en los ascensos corremos un poco m\u00e1s de puntillas y en las bajadas se coloca m\u00e1s el tal\u00f3n\u201d.<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">3. Primero camina, despu\u00e9s corre<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Los primeros d\u00edas y sesiones, se recomienda que <strong>los nuevos corredores de monta\u00f1a corran en los tramos planos,<\/strong> mientras que en las <strong>subidas y bajadas,<\/strong> es recomendable que<strong> caminen a un ritmo r\u00e1pido <\/strong>prestando atenci\u00f3n a la t\u00e9cnica y a la colocaci\u00f3n de pie. De manera, que las primeras semanas servir\u00e1n para<strong> aprender a correr con una t\u00e9cnica<\/strong> <strong>correcta<\/strong> y para empezar a <strong>coger un poco m\u00e1s de fondo<\/strong>.<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">4. Ritmos en asfalto son diferentes a las carreras de monta\u00f1a<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Cuando empezamos a<strong> correr por la monta\u00f1a,<\/strong> hemos de tener en cuenta que<strong> los ritmos en trail running no son como en el asfalto, donde podemos llevar un ritmo constante <\/strong>por kil\u00f3metro, debido a que el terreno var\u00eda muy poco. \u201cUn atleta que corre un 5000, puede hacer kil\u00f3metros a 3:10 durante una distancia larga, pero en los entrenos y <strong>carreras de trail <\/strong>hemos de ser conscientes que es <strong>muy dif\u00edcil mantener un ritmo constante<\/strong>. Hemos de ir adapt\u00e1ndonos a cada momento\u201d. Seg\u00fan el trail runner, Javier Carrascosa, es <strong>primordial estudiar el terreno antes de cada entreno o carrera para organizar los tiempos <\/strong>y sobre todo, para aprender a <strong>dosificar la energ\u00eda <\/strong>y <strong>establecer los puntos estrat\u00e9gicos <\/strong>donde beberemos, comeremos y utilizaremos la <strong>suplementaci\u00f3n deportiva. <\/strong><\/span><\/span><\/p>\n<h3 style=\"text-align: center;\"><span style=\"font-size: 20px; color: #333333;\"><strong><span style=\"font-family: arial,helvetica,sans-serif;\">Escucha nuestro podcast<\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: center;\"><iframe style=\"border: 0px solid #EEE; box-sizing: border-box; width: 100%;\" src=\"https:\/\/abbcast.com\/admin\/audio\/reproductor\/959\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">5. \u00bfC\u00f3mo debemos alimentarnos rendir en\u00a0trail running?<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">La <strong>alimentaci\u00f3n en el trail running <\/strong>tambi\u00e9n juega un papel vital en el rendimiento y recuperaci\u00f3n, pero tambi\u00e9n para evitar lesiones. El <strong>running de monta\u00f1a<img decoding=\"async\" style=\"float: right; height: 449px; margin: 10px; width: 450px;\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/hidratos-de-carbono-en-carreras-de-trail-running.jpg\" alt=\"bodeg\u00f3n de hidratos de carbono de calidad para entrenar trail running\" longdesc=\"bodeg\u00f3n de hidratos de carbono de calidad para entrenar trail running\" \/> <\/strong>es una disciplina que genera mucho desgaste cal\u00f3rico en nuestro organismo y seg\u00fan la nutricinista deportiva, Andrea Juan, \u201chay que<strong> aportar una buena raci\u00f3n de hidratos de carbono de calidad<\/strong> como el arroz, la pasta, cereales integrales, frutas, verduras,\u2026\u201d. <\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Tambi\u00e9n es muy importante aportar <strong>colores a la comida<\/strong> porque nos asegurar\u00e1n la ingesta adecuada de vitaminas y minerales: Frutas, verduras, semillas, cereales,\u2026 y l<strong>as prote\u00ednas<\/strong>, tambi\u00e9n son esenciales porque nos ayudar\u00e1n a<strong> recuperar las fibras da\u00f1adas durante el entreno\u201d<\/strong>. <\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Es<strong> aconsejable que sean <a style=\"color: #333333;\" title=\"claves para escoger un buen suplemento de prote\u00ednas\" href=\"https:\/\/www.powergym.com\/es\/blog\/consejos\/-como-escojo-mi-suplemento-de-proteinas.html\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednas de calidad<\/a> <\/strong>y en caso de ingerir prote\u00ednas, solo de origen vegetal, es importante saber combinarlas correctamente para poder \u2018crear\u2019 una prote\u00edna de calidad con todos los amino\u00e1cidos\u201d, asegura Andrea Juan. Un ejemplo es la combinaci\u00f3n de arroz con legumbres, como las lentejas.<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">6. La hidrataci\u00f3n es esencial<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Seg\u00fan el experto en nutrici\u00f3n deportiva, Joan Canals, <strong>la hidrataci\u00f3n es un factor limitante en las carreras de resistencia.<\/strong> Una manera muy efectiva de <a style=\"color: #333333;\" title=\"consejos para realizar una correcta hidrataci\u00f3n deportiva\" href=\"https:\/\/www.powergym.com\/es\/blog\/como-debe-ser-una-correcta-hidratacion-deportiva.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>realizar una prehidrataci\u00f3n correcta<\/strong> <\/a>es que durante la semana previa a la competici\u00f3n se aumente la ingesta de hidratos de carbono de calidad, se beba mucha agua y se ingieran gran cantidad de frutas. Asimismo, durante los tres d\u00edas previos a la competici\u00f3n, se recomienda a\u00f1adir un sobre de <strong><a style=\"color: #333333;\" title=\"bebida isot\u00f3nica profesional con electrolitos y extracto de pino mar\u00edtimo\" href=\"https:\/\/www.powergym.com\/es\/shop\/1091-isopower.html\" target=\"_blank\" rel=\"noopener noreferrer\">ISOPOWER<\/a><\/strong>\u00a0al d\u00eda disuelto en agua. Nos aportar\u00e1 hidratos de carbono, minerales y electrolitos que nos ayudar\u00e1n de forma efectiva a rehidratrarnos y a <strong>cargar los dep\u00f3sitos de gluc\u00f3geno muscular para rendir al m\u00e1ximo.<\/strong><\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"color: #333333;\"><strong><span style=\"font-size: 20px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">7. Suplementos deportivos para trail running<\/span><\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Hemos de tener en cuenta que en<strong>\u00a0trail running<\/strong> se realizan entrenos muy largos y exigentes donde el desgaste muscular es muy importante. Por este <\/span><\/span><span style=\"color: #333333;\"><a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone\" style=\"float: left; font-family: arial, helvetica, sans-serif; font-size: 16px; height: 396px; margin: 10px; text-align: justify; width: 428px;\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products719x665_c_novedad-isopower-600-mango-1.jpg\" alt=\"bote de Isopower sabor mango para mejorar la hidrataci\u00f3n \" width=\"719\" height=\"665\" longdesc=\"https:\/\/www.powergym.com\/admin\/entry\/editentry\/bote%20de%20Isopower%20sabor%20mango%20para%20mejorar%20la%20hidrataci%C3%B3n\" \/><\/a><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\">motivo, hay <strong>tres suplementos deportivos b\u00e1sicos<\/strong> que no pueden faltar: <\/span><\/span><\/span><span style=\"color: #333333;\"><a style=\"font-family: arial, helvetica, sans-serif; font-size: 16px; text-align: justify; color: #333333;\" title=\"carbohidratos de bajo \u00edndice gluc\u00e9mico para antes de los entrenos y competiciones\" href=\"https:\/\/www.powergym.com\/es\/shop\/1086-energy-plus.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ENERGYPLUS<\/strong><\/a><span style=\"font-size: 16px;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong>, <\/strong><strong><a style=\"color: #333333;\" title=\"bebida isot\u00f3nica profesional con electrolitos y extracto de pino mar\u00edtimo\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\" target=\"_blank\" rel=\"noopener noreferrer\">ISOPOWER<\/a> y <a style=\"color: #333333;\" title=\"suplemento deportivo recuperador para trail running\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/recoplus.html\" target=\"_blank\" rel=\"noopener noreferrer\">RECOPLUS.<\/a><\/strong><\/span><\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><a style=\"color: #333333;\" title=\"carbohidratos de bajo \u00edndice gluc\u00e9mico para antes de los entrenos y competiciones\" href=\"https:\/\/www.powergym.com\/es\/shop\/1101-recoplus.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ENERGYPLUS<\/strong><\/a>\u00a0son hidratos de alto \u00edndice gluc\u00e9mico que nos ayudar\u00e1 a llenar los dep\u00f3sitos de gluc\u00f3geno muscular para poder <strong><a style=\"color: #333333;\" title=\"suplementos para mejorar los niveles de energ\u00eda en trail running\" href=\"https:\/\/www.powergym.com\/es\/blog\/suplementos-deportivos-que-te-daran-mas-energia--en-el-trail-running.html\" target=\"_blank\" rel=\"noopener noreferrer\">entrenar sin que nos falte la energ\u00eda, <\/a><\/strong>asimismo, retrasa la aparici\u00f3n de la fatiga de manera que podemos<strong> alargar el tiempo de entreno<\/strong> y contiene electrolitos, que facilitan una <strong>hidrataci\u00f3n efectiva<\/strong> antes del ejercicio<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><strong><a style=\"color: #333333;\" title=\"bebida isot\u00f3nica profesional con electrolitos para trail running\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\" target=\"_blank\" rel=\"noopener noreferrer\">ISOPOWER<\/a>.<\/strong> Es una bebida electrol\u00edtica profesional con vitaminas, minerales y electrolitos, que\u00a0 os ayudar\u00e1 a reponer los electrolitos y sales que perdemos a trav\u00e9s de la sudoraci\u00f3n y por tanto, nos <strong>ayudar\u00e1 a que no nos deshidratemos<\/strong>. <strong><a style=\"color: #333333;\" title=\"bebida isot\u00f3nica profesional con electrolitos para trail running\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\" target=\"_blank\" rel=\"noopener noreferrer\">ISOPOWER<\/a><\/strong>\u00a0tambi\u00e9n<strong> mejorar\u00e1 nuestros niveles de energ\u00eda<\/strong> porque est\u00e1 formulado con hidratos de carbono por tanto<strong> retrasar\u00e1 la aparici\u00f3n de la fatiga.<\/strong> Por \u00faltimo, contiene extracto de pino mar\u00edtimo de manera que nos <strong>ayudar\u00e1 a evitar\u00a0calambres musculares. <\/strong>Debe tomarse durante los entrenos y competiciones disuelto con agua.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\"><a style=\"color: #333333;\" title=\"suplemento recuperador post ejercicio \" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/recoplus.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>RECOPLUS.<\/strong> <\/a>Es un <strong>recuperador completo <\/strong>con hidratos de carbono, prote\u00ednas, vitaminas y minerales, en optidosis, que nos <strong>ayudar\u00e1\u00a0 a recuperarnos de forma r\u00e1pida y efectiva<\/strong> tras los entrenos. Se debe tomar disuelto en agua en los 45 minutos posteriores al entreno o competici\u00f3n.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Si adem\u00e1s, queremos conseguir un plus de energ\u00eda, es aconsejable tomar un <strong><a style=\"color: #333333;\" title=\"suplemento preworkout para trail running\" href=\"https:\/\/www.powergym.com\/es\/shop\/1087-fire-up.html\" target=\"_blank\" rel=\"noopener noreferrer\">POWER FIRE UP.<\/a> <\/strong>Un preentreno muy eficaz que mejorar\u00e1 nuestros sistemas de producci\u00f3n de energ\u00eda, <strong>retrasar\u00e1 la aparici\u00f3n de la fatiga<\/strong> y mejorar\u00e1 nuestra <strong>concentraci\u00f3n<\/strong>. <\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Durante la carrera, en los momentos de \u2018baj\u00f3n\u2019, se puede tomar un vial de <strong><a style=\"color: #333333;\" title=\"v\u00edal energ\u00e9tico para antes de los entrenos y competiciones\" href=\"https:\/\/www.powergym.com\/es\/shop\/1098-powerbomb.html\" target=\"_blank\" rel=\"noopener noreferrer\">POWERBOMB<\/a>,<\/strong>\u00a0ya que mejora la<strong> utilizaci\u00f3n de\u00a0grasa como combustible<\/strong>, ahorra gluc\u00f3geno muscular, mejora la fuerza de contracci\u00f3n muscular y retrasa la aparici\u00f3n de la fatiga.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #333333;\"><span style=\"font-family: arial,helvetica,sans-serif;\">Por \u00faltimo, para evitar da\u00f1os en las articulaciones es recomendable tomar un suplemento como el <a style=\"color: #333333;\" title=\"protector articular para corredores de monta\u00f1a y trail running\" href=\"https:\/\/www.powergym.com\/es\/shop\/1099-powerflex.html\"><strong>POWERFLEX.<\/strong><\/a> Es un concentrado de alta pureza de mucopolisac\u00e1ridos, con extracto de cart\u00edlago de tibur\u00f3n, vitaminas y minerales que <strong>devuelven a la normalidad la estructura da\u00f1ada del cart\u00edlago<\/strong> y, por tanto, se <strong>restablecen sus funciones de elasticidad<\/strong> y resistencia a la compresi\u00f3n. <\/span><\/span><\/p>\n<h3><span style=\"color: #333333;\"><span style=\"font-size: 20px;\"><strong>PRODUCTOS RELACIONADOS<\/strong><\/span><\/span><\/h3>\n<div class=\"col-md-3 col-sm-6\" style=\"box-sizing: border-box; position: relative; min-height: 1px; padding-right: 15px; padding-left: 15px; float: left; width: 292.5px; color: #666666;\">\n<div class=\"wow fadeInUp animated\" style=\"box-sizing: border-box; visibility: visible; animation-delay: 0s;\">\n<div class=\"product-item\" style=\"box-sizing: border-box;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; display: block; height: 350px; border: 1px solid #efefef; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1086-energy-plus.html\"><img decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"ENERGYPLUS\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_energyplus-bote-y-caja-car-6.jpg\" alt=\"ENERGYPLUS - Carga los desp\u00f3sitos\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/shop\/1086-energy-plus.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1086-energy-plus.html\">ENERGYPLUS<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">CARBOHIDRATOS DE BAJO \u00cdNDICE GLUC\u00c9MICO<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">30,45 \u20ac<\/span><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: #666666;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: 0px; display: block; height: 350px; border: 1px solid #efefef;\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\"><img decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"ISOPOWER - Bebida Isot\u00f3nica\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_novedad-isopower-600-mango-5.jpg\" alt=\"ISOPOWER - Bebida Isot\u00f3nica\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: #666666;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isopower.html\">ISOPOWER &#8211; BEBIDA ISOT\u00d3NICA<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">BEBIDA ISOT\u00d3NICA EN POLVO. BEBIDA REHIDRATANTE Y RECUPERADORA PROFESIONAL<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">22,31 \u20ac<\/span><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: #666666;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: 0px; display: block; height: 350px; border: 1px solid #efefef;\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/recoplus.html\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"RECOPLUS\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_suplementorecuperadorcookiescongalletas-4.jpg\" alt=\"RECOPLUS - Recuperador post ejercicio\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: #666666;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/recoplus.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/recoplus.html\">RECOPLUS<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">SUPLEMENTO RECUPERADOR POSTEJERCICIO<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">24,90 \u20ac<\/span><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: #666666;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: 0px; display: block; height: 350px; border: 1px solid #efefef;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1087-fire-up.html\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"POWER FIRE UP - Preworkout\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_preworkoutpowerfireup-5.jpg\" alt=\"POWER FIRE UP - Preworkout\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: #666666;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/shop\/1087-fire-up.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1087-fire-up.html\">POWER FIRE UP &#8211; PREWORKOUT<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">HIGH INTENSITY PREWORKOUT F\u00d3RMULA IDEAL PARA ENTRENOS DE ALTA INTENSIDAD<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">29,80 \u20ac<\/span><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: #666666;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; display: block; height: 350px; border: 1px solid #efefef; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1098-powerbomb.html\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"POWERBOMB\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_powerbomb-car.jpg\" alt=\"Powerbomb - Energ\u00eda al instante\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: #666666;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/shop\/1098-powerbomb.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1098-powerbomb.html\">POWERBOMB<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">ENERG\u00cdA DE ALTO OCTANAJE AL INSTANTE<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">44,31 \u20ac<\/span><\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\">\n<div class=\"product-image-actions\" style=\"box-sizing: border-box; height: 350px; text-align: center; position: relative; color: #666666;\"><span style=\"color: #333333;\"><a class=\"product-image\" style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: 0px; display: block; height: 350px; border: 1px solid #efefef;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1099-powerflex.html\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" style=\"border-style: initial; border-width: 0px; box-sizing: border-box; max-height: 100%; max-width: 100%; position: relative; top: 174.01px; transform: translateY(-50%); vertical-align: middle;\" title=\"POWERFLEX - Protector Articular\" src=\"https:\/\/powergym.com\/blog\/wp-content\/uploads\/2019\/10\/uploads_images_products_220x215_c_powerflex-suplemento-articulaciones-5.jpg\" alt=\"POWERFLEX - Suplemento articulaciones\" width=\"220\" height=\"215\" \/><\/a><\/span><\/div>\n<div class=\"product-item-info text-left\" style=\"box-sizing: border-box; padding: 0px; margin-bottom: 30px; color: #666666;\">\n<div class=\"btn-group-product-actions row\" style=\"box-sizing: border-box; margin: 0px;\"><span style=\"color: #333333;\"><a class=\"btn btn-action col-xs-12\" style=\"box-sizing: border-box; background: #cccccc; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; position: relative; min-height: 1px; padding: 6px 12px; float: left; width: 262.5px; display: inline-block; margin-bottom: 0px; line-height: 1.42857; text-align: center; white-space: nowrap; vertical-align: middle; touch-action: manipulation; user-select: none; border: 1px solid transparent; border-radius: 0px; text-transform: uppercase; font-family: Oswald, sans-serif; outline: none !important;\" title=\"Add to Cart\" href=\"https:\/\/www.powergym.com\/es\/shop\/1099-powerflex.html\">VER DETALLES<\/a><\/span><\/div>\n<h3><span style=\"color: #333333;\"><a style=\"box-sizing: border-box; background-color: transparent; color: #333333; transition: all 0.2s linear 0s; cursor: pointer; outline: none !important;\" href=\"https:\/\/www.powergym.com\/es\/shop\/1099-powerflex.html\">POWERFLEX &#8211; PROTECTOR ARTICULAR<\/a><\/span><\/h3>\n<div class=\"amount\" style=\"box-sizing: border-box; color: #787878;\">\n<p style=\"margin-left: 0px; margin-right: 0px;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">SUPLEMENTO PARA LAS ARTICULACIONES. REGENERADOR ARTICULAR DE M\u00c1XIMA POTENCIA<\/span><\/p>\n<\/div>\n<div class=\"preu\" style=\"box-sizing: border-box; color: #0fb799; font-weight: 600;\"><span style=\"color: #333333; font-family: oswald, sans-serif; font-size: 16px;\">43,69 \u20ac<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>El trail running es una modalidad deportiva cuyo \u00e9xito radica, seg\u00fan muchos practicantes, en el contacto directo con la naturaleza. Al ser una modalidad deportiva que est\u00e1 de moda, en los \u00faltimos a\u00f1os, muchos runners de asfalto han querido iniciarse en el running de monta\u00f1a. Por esta raz\u00f3n, os daremos consejos sobre c\u00f3mo empezar a correr por la monta\u00f1a con menos dificultades y con todas las garant\u00edas.<\/p>\n","protected":false},"author":1,"featured_media":2041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5,462,74,6],"tags":[218,49,222,17,216,13,175,179,217,219,215,167,206,221,220,60,94,50,53,213,214],"class_list":["post-2042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-destacadas","category-entrenamiento","category-podcast-radio","tag-alimentos","tag-deporte","tag-energyplus","tag-entrenamiento","tag-entrenos","tag-evitar-lesiones","tag-hidratacion","tag-isopower","tag-javier-carrascosa","tag-joan-canals","tag-montana","tag-nutricion-deportiva","tag-podcast","tag-power-fire-up","tag-powerflex","tag-recoplus","tag-runners","tag-sport","tag-sport-nutrition","tag-trail","tag-trail-running"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>GU\u00cdA DE TRAIL RUNNING: C\u00d3MO EMPEZAR A CORRER POR MONTA\u00d1A - PowerBlog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.powergym.com\/blog\/guia-de-trail-running-como-empezar-a-correr-por-montana.html\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GU\u00cdA DE TRAIL RUNNING: C\u00d3MO EMPEZAR A CORRER POR MONTA\u00d1A - PowerBlog\" \/>\n<meta property=\"og:description\" content=\"El trail running es una modalidad deportiva cuyo \u00e9xito radica, seg\u00fan muchos practicantes, en el contacto directo con la naturaleza. Al ser una modalidad deportiva que est\u00e1 de moda, en los \u00faltimos a\u00f1os, muchos runners de asfalto han querido iniciarse en el running de monta\u00f1a. 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