{"id":2413,"date":"2019-09-25T08:55:18","date_gmt":"2019-09-25T06:55:18","guid":{"rendered":"https:\/\/powergym.com\/blog\/?p=2413"},"modified":"2020-07-31T09:59:17","modified_gmt":"2020-07-31T07:59:17","slug":"plan-de-entrenamiento-para-una-maraton","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/plan-de-entrenamiento-para-una-maraton.html","title":{"rendered":"PLAN DE ENTRENAMIENTO PARA UNA MARAT\u00d3N"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de contenido<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.powergym.com\/blog\/plan-de-entrenamiento-para-una-maraton.html\/#TRABAJO_DE_FUERZA\" >TRABAJO DE FUERZA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.powergym.com\/blog\/plan-de-entrenamiento-para-una-maraton.html\/#ENTRENAMIENTO_DE_CALIDAD\" >ENTRENAMIENTO DE CALIDAD<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.powergym.com\/blog\/plan-de-entrenamiento-para-una-maraton.html\/#DESCANSO\" >DESCANSO<\/a><\/li><\/ul><\/nav><\/div>\n\r\n<p class=\"wp-block-paragraph\"><strong>Enfocar y planificar una marat\u00f3n o media marat\u00f3n es fundamental, ya que se trata de un reto exigente.\u00a0<\/strong>Un plan de entrenamiento para una marat\u00f3n exige compromiso y sacrificio.\u00a0<strong>Lo m\u00e1s interesante es centrarse en el entrenamiento y establecer unas pautas:<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>TRABAJO DE FUERZA<\/strong><\/li>\r\n<li><strong>ENTRENAMIENTO DE CALIDAD<\/strong><\/li>\r\n<li><strong>DESCANSO<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Estos son los tres \u00edtems que podr\u00edan ser los pilares de un buen plan de entrenamiento para una marat\u00f3n (42K, 21K).\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"TRABAJO_DE_FUERZA\"><\/span><strong>TRABAJO DE FUERZA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Este trabajo es el primer punto para tener en cuenta, si conseguimos una musculatura fuerte y adaptada a la carrera, los beneficios ser\u00e1n completos. Muchas personas lo llaman entrenamiento cruzado.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-2535\" src=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/carrera-cafe\u00edna-680x1024.jpg\" alt=\"plan de entrenamiento para una marat\u00f3n\" width=\"445\" height=\"670\" srcset=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/carrera-cafe\u00edna-680x1024.jpg 680w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/carrera-cafe\u00edna-199x300.jpg 199w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/carrera-cafe\u00edna-768x1156.jpg 768w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/carrera-cafe\u00edna.jpg 833w\" sizes=\"(max-width: 445px) 100vw, 445px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Antes de nada,\u00a0<strong>es importante diferenciar entre el trabajo de fuerza donde se busca una hipertrofia y el trabajo de\u00a0<a href=\"https:\/\/g-se.com\/entrenamiento-de-la-fuerza-para-corredores-de-distancia-una-perspectiva-cientifica-1264-sa-k57cfb271dfa2d\">fuerza\/potencia<\/a><\/strong>. \u00c9ste, en concreto, ser\u00eda el que los corredores deber\u00edan de introducir dentro de los planes de entrenamiento.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Otra parte importante dentro del trabajo de fuerza\/potencia es la recuperaci\u00f3n muscular\u00a0<\/strong>despu\u00e9s del entrenamiento. Esta recuperaci\u00f3n<strong>\u00a0se puede realizar con prote\u00ednas.<\/strong><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/www.powergym.com\/es\/shop\/1092-isowhey-100.html\"><img decoding=\"async\" width=\"1024\" height=\"683\" class=\"wp-image-2536\" src=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/isowhey100-1kg-chocolate-1024x683.png\" alt=\"ISOWHEY 100\" srcset=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/isowhey100-1kg-chocolate-1024x683.png 1024w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/isowhey100-1kg-chocolate-300x200.png 300w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/isowhey100-1kg-chocolate-768x512.png 768w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/isowhey100-1kg-chocolate.png 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a>\r\n<figcaption><strong>ISOWHEY 100 <\/strong><br \/>Con certificaci\u00f3n DOPING FREE y avalado por el CAR &#8211; Centro de Alto Rendimiento<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Para ello tenemos una de las mejores opciones dentro de la gama de POWERGYM,\u00a0\u00a0<strong><a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/isowhey100.html\">ISOWHEY 100<\/a><\/strong>, un suplemento deportivo proteico de alta pureza y sin desnaturalizar. Una prote\u00edna completa y eficaz, donde su contenido proteico es del 88%.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"ENTRENAMIENTO_DE_CALIDAD\"><\/span><strong>ENTRENAMIENTO DE CALIDAD<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Otro de los pilares importantes de un buen plan de entrenamiento para marat\u00f3n es realizar entrenamientos de calidad. Aqu\u00ed englobar\u00edamos las famosas series:\u00a0<strong>entrenamientos que consisten en fraccionar las distancias en distancias m\u00e1s peque\u00f1as y repetirlas un n\u00famero de veces (series)<\/strong>. Cuanto m\u00e1s corta sea la distancia m\u00e1s r\u00e1pido se podr\u00e1 ir y mayor numero de series se podr\u00e1n hacer.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Dependiendo del momento en el que estemos en el plan de entrenamiento la distancia ser\u00e1 m\u00e1s larga o corta.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"DESCANSO\"><\/span><strong>DESCANSO<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Como \u00faltimo punto,\u00a0el descanso tambi\u00e9n tiene una parte muy\u00a0importante, y es que un\u00a0buen descanso ayuda a disminuir las posibilidades de lesi\u00f3n en los entrenamientos deportivos en general. Cuando el entrenamiento es exigente, como el de una marat\u00f3n,\u00a0 descansar correctamente se hace imprescindible para completar el ejercicio en \u00f3ptimas condiciones.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"425\" class=\"wp-image-2538\" src=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/descanso.jpg\" alt=\"el descanso es vital para un deportista\" srcset=\"https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/descanso.jpg 640w, https:\/\/www.powergym.com\/blog\/wp-content\/uploads\/2020\/01\/descanso-300x199.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Adem\u00e1s, si a\u00fan as\u00ed tenemos miedo de sufrir alg\u00fan calambre en plena carrera, podemos tomar un descontracturante, como\u00a0<strong><a href=\"https:\/\/www.powergym.com\/es\/tienda\/por-producto\/suplementos\/power-magnesium-plus.html\">POWER MAGNESIUM PLUS<\/a><\/strong>,\u00a0complemento de Magnesio, el cual tiene un papel crucial en la relajaci\u00f3n muscular, interviene en el metabolismo de carbohidratos y producci\u00f3n energ\u00e9tica.<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Enfocar y planificar una marat\u00f3n o media marat\u00f3n es fundamental, ya que se trata de un reto exigente. Un plan de entrenamiento para una marat\u00f3n exige compromiso y sacrificio. Lo m\u00e1s interesante es centrarse en el entrenamiento y establecer unas pautas.<\/p>\n","protected":false},"author":2,"featured_media":2539,"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],"tags":[93,91,17,99,98,102,103,96,97,92,101,95,25,36,100,94],"class_list":["post-2413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-destacadas","category-entrenamiento","tag-carrera","tag-descanso","tag-entrenamiento","tag-entreno","tag-fuerza","tag-isowhey","tag-isowhey100","tag-magnesium","tag-magnesium-plus","tag-maraton","tag-potencia","tag-power","tag-powergym","tag-protein","tag-retos","tag-runners"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>PLAN DE ENTRENAMIENTO PARA UNA MARAT\u00d3N - 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\/plan-de-entrenamiento-para-una-maraton.html\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLAN DE ENTRENAMIENTO PARA UNA MARAT\u00d3N - PowerBlog\" \/>\n<meta property=\"og:description\" content=\"Enfocar y planificar una marat\u00f3n o media marat\u00f3n es fundamental, ya que se trata de un reto exigente. 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