ESCUCHA A TU CUERPO. ESTO&nbsp;SER&Aacute; VITAL PARA LLEVAR UN CONTROL&nbsp;ADECUADO DE TUS ENTRENAMIENTOS Y COMPETENCIAS. EVITAR&Aacute;S FUTURAS&nbsp;LESIONES QUE PUEDAN LIMITAR TU VIDA&nbsp;COMO &lsquo;RUNNER&rsquo;.Con&nbsp;la&nbsp;edad,&nbsp;nuestro&nbsp;organismo&nbsp;experimenta&nbsp;cambios&nbsp;importantes&nbsp;que&nbsp;debemos&nbsp;considerar&nbsp;a&nbsp;la&nbsp;hora&nbsp;de&nbsp;plantear&nbsp;nuestros&nbsp;entrenamientos&nbsp;y&nbsp;objetivos.&nbsp;Mentalmente&nbsp;tambi&eacute;n&nbsp;pasamos&nbsp;por&nbsp;diferentes&nbsp;estados&nbsp;que&nbsp;necesitamos&nbsp;comprender&nbsp;para&nbsp;reinventar&nbsp;nuestra&nbsp;ilusi&oacute;n&nbsp;y&nbsp;motivaci&oacute;n. Y por&nbsp;supuesto&nbsp;que, con un&nbsp;gran&nbsp;peso&nbsp;adem&aacute;s, el&nbsp;papel&nbsp;de tu&nbsp;c&iacute;rculo&nbsp;familiar,&nbsp;laboral&nbsp;y&nbsp;relacional&nbsp;ir&aacute;&nbsp;evolucionando&nbsp;y&nbsp;tendr&aacute;&nbsp;una&nbsp;gran&nbsp;influencia&nbsp;en&nbsp;nuestra&nbsp;forma de&nbsp;entender&nbsp;y&nbsp;practicar&nbsp;el running.&nbsp;<img src="http://magarticles.magzter.com/articles/7566/172275/577bfa4a99535/1467741342102.jpg" owidth=678 oheight=461" style="height:408px; width:600px" />Pero&hellip; &iquest;por qu&eacute;&nbsp;correr&nbsp;hasta&nbsp;que nos&nbsp;hagamos&nbsp;viejos? &iquest;No&nbsp;dicen&nbsp;que es&nbsp;malo para&nbsp;las&nbsp;rodillas? &ldquo;El&nbsp;m&eacute;dico&nbsp;me ha&nbsp;dicho&nbsp;que ya&nbsp;estoy&nbsp;muy&nbsp;grande&nbsp;para&nbsp;hacer&nbsp;estas&nbsp;cosas&hellip;&rdquo;. Si&nbsp;planteas&nbsp;bien&nbsp;tu&nbsp;manera&nbsp;de&nbsp;entender&nbsp;y&nbsp;practicar&nbsp;el running, son&nbsp;muchos&nbsp;los&nbsp;beneficios&nbsp;de&nbsp;continuar&nbsp;corriendo.&nbsp;Seg&uacute;n&nbsp;un&nbsp;estudio&nbsp;de la Universidad de Stanford,&nbsp;los&nbsp;corredores&nbsp;sufren&nbsp;menos&nbsp;enfermedades,&nbsp;especialmente&nbsp;en el&nbsp;caso&nbsp;de las&nbsp;relacionadas&nbsp;con la&nbsp;edad, que se&nbsp;retrasan&nbsp;hasta&nbsp;dos&nbsp;d&eacute;cadas.&nbsp;Tambi&eacute;n&nbsp;(apunta&nbsp;este&nbsp;dato)&nbsp;sufren&nbsp;menos&nbsp;problemas&nbsp;de&nbsp;rodillas&nbsp;que los no&nbsp;corredores,&nbsp;tienen&nbsp;un&nbsp;riesgo&nbsp;menor&nbsp;de&nbsp;c&aacute;ncer&nbsp;y&nbsp;padecimentos&nbsp;neurol&oacute;gicos, y la&nbsp;mitad&nbsp;de&nbsp;probabilidades&nbsp;de&nbsp;morir&nbsp;j&oacute;venes.15 CLAVES PARA CORRER DURANTE TODA TU VIDASER&Aacute; UN CAMINO LARGO, PERO SEGURO QUE LO DISFRUTAR&Aacute;S. CONSEGUIRLO SIGNIFICAR&Aacute; HABER TENIDO UNA VIDA SANA, PLENA,ACTIVA Y FELIZ. PARA LOGRARLO SON IMPRESCINDIBLES LA CONSTANCIA Y EL ENFOQUE A LARGO PLAZO; CUIDARTE EN TODOS LOS ASPECTOS.EL CUERPO TIENE QUE DURAR EN EL MEJOR ESTADO HASTA EL &Uacute;LTIMO DE TUS D&Iacute;AS Y, PARA ELLO, EL RUNNING TE AYUDAR&Aacute; MUCH&Iacute;SIMO.1.&nbsp;S&Eacute; ESTRICTO CON EL SUE&Ntilde;O&nbsp;Cuando duermes ocurren procesos importantes en tu organismo. muchos se denominan procesos anab&oacute;licos, lo cual quiere decir que te ayudan a descansar, regenerar y reconstruir los tejidos. durante el sue&ntilde;o, incrementas la absorci&oacute;n de amino&aacute;cidos por los tejidos, aumentas la s&iacute;ntesis de prote&iacute;nas y la producci&oacute;n de gl&oacute;bulos rojos. varios estudios recomiendan como tiempo ideal de regeneraci&oacute;n 10 horas de sue&ntilde;o diarias. esto es casi imposible por nuestro ritmo de vida, pero intenta respetar al menos 7 horas al d&iacute;a.2.&nbsp;CONTROLA TUS POSTURAS&nbsp;El cuerpo est&aacute; en constante movimiento y generando diferentes fuerzas y tensiones. una mala repartici&oacute;n de las mismas o un posicionamiento postural m&aacute;s apoyado en la cadena articular puede sobrecargar y provocar lesiones y dolencias a medio y largo plazo. la simetr&iacute;a suele ser un gran aliado para una repartici&oacute;n homog&eacute;nea de los pesos y de las cargas. pero no s&oacute;lo eso, en cada posici&oacute;n que tomas, puedes buscar la simetr&iacute;a en tu postura y tratar de descargar las zonas con m&aacute;s peso, principalmente la espalda.3. EVITA EL ASFALTO&nbsp;Los impactos en superficies duras de baja absorci&oacute;n, como el asfalto o las aceras, son m&aacute;s lesivos. Por ello, ser&aacute; conveniente reducirlos en la medida de lo posible. Busca terrenos alternativos como parques y montes.4. ESTIRA&nbsp;es vital estirar todos los d&iacute;as, incluso aunque no entrenes. relajar el sistema muscular, liberarlo de tensi&oacute;n y favorecer un descanso m&aacute;s general, son aspectos imprescindibles para correr y estar sano a corto, mediano y largo plazo.5. CUIDA TU PIEL Los corredores pasan muchas horas al aire libre y bajo la radiaci&oacute;n solar. utiliza una protecci&oacute;n adecuada para evitar problemas de salud. cada a&ntilde;o existen m&aacute;s casos de c&aacute;ncer de piel, por lo que debes tener cuidado.<img src="http://magarticles.magzter.com/articles/7566/172275/577bfa4a99535/1467742239188.jpg" owidth=1112 oheight=1423" style="height:896px; width:700px" />6. CONTROLA TU PESO <ul>	<li>Un exceso de peso: aumenta el riesgo de lesi&oacute;n.</li>	<li>Provoca m&aacute;s desgaste en la mayor&iacute;a de las articulaciones.</li>	<li>Dificulta una correcta biomec&aacute;nica de carrera.</li>	<li>Baja el V02 max, fundamental en deportes de resistencia.</li>	<li>Aumenta el riesgo de sufrir&nbsp;otras enfermedades.</li></ul>7. CUIDA TU ALIMENTACI&Oacute;N&nbsp;Eres lo que comes. Debes comer y beber bien toda la vida si quieres llegar a correr siempre. realiza cinco comidas diarias con una adecuada proporci&oacute;n de hidratos de carbono, prote&iacute;nas y grasas (45%, 35%, 20%). invierte en alimentos de calidad, son m&aacute;s caros, pero vale la pena.8. PROTEGE TUS HUESOS&nbsp;Algo muy importante que debes saber es que correr protege tus huesos. en ocasiones se ha mencionado que los impactos podr&iacute;an ser perjudiciales y causar artrosis. lo cierto es que haciendo las cosas bien y con moderaci&oacute;n no tiene pr&aacute;cticamente ning&uacute;n tipo de&nbsp;riesgo de ser lesivo.9. NO PARES NUNCA DEL TODO&nbsp;Es b&aacute;sico que el ejercicio f&iacute;sico te acompa&ntilde;e siempre. Aun as&iacute;, ser&aacute; interesante plantear entrenamientos m&aacute;s completos y otros m&aacute;s suaves. cada a&ntilde;o lo puedes estructurar en 10/11 meses de una preparaci&oacute;n m&aacute;s concienzuda y 1 o 2 de entrenamientos m&aacute;s suaves y multidisciplinares.10. VIGILA TU VELOCIDAD&nbsp;Una vez se cumplen los 25 a&ntilde;os, por desgracia, se empiezan a perder en torno al 1% de fibras musculares r&aacute;pidas. Para evitarlo, claro, en la medida de lo posible, ser&aacute; favorable a&ntilde;adir a nuestra rutina de entrenamientos sesiones de intensidad y fuerza.<img src="http://magarticles.magzter.com/articles/7566/172275/577bfa4a99535/1467742538148.jpg" owidth=1026 oheight=1421" style="height:1039px; width:750px" />11. CUIDA TUS M&Uacute;SCULOSUna de las principales modificaciones que el cuerpo experimentar&aacute; con la edad es la p&eacute;rdida de masa muscular. mantenerla mediante el trabajo de fuerza ser&aacute; importante para:<ul>	<li>Mejorar la absorci&oacute;n de los impactos, tensi&oacute;n y carga que el ejercicio genera.</li>	<li>Disminuir el riesgo de sufrir lesiones.</li>	<li>Evitar la desactivaci&oacute;n progresiva del metabolismo.</li>	<li>Generar un mayor gasto cal&oacute;rico y tener un peso estable.</li></ul>No hace falta ir al gimnasio, aunque es un buen recurso si est&aacute; bien pautado y supervisado. Existen otras formas de trabajar la fuerza, como pueden ser las ligas, cuestas, multisaltos, ejercicios con autocarga o incluso otros deportes alternativos como el Pilates, yoga, nataci&oacute;n o incluso el CrossFit.12. LA INTENSIDAD ES M&Aacute;S IMPORTANTE QUE EL VOLUMEN&nbsp;Plantear entrenamientos de intensidad tiene grandes beneficios a nivel fisiol&oacute;gico. la clave estar&aacute; en saber combinarlos y estructurar bien su planificaci&oacute;n, siempre con un equilibrio entre las rutinas de intensidad y de volumen, respetando los periodos de recuperaci&oacute;n necesarios.13. COMPLEMENTA CON EJERCICIOS LIBRES DE IMPACTO&nbsp;El running es uno de los ejercicios m&aacute;s completos que existen. aunque siempre ser&aacute; recomendable realizar deportes complementarios que refuercen aspectos de tu postura, espalda y abdomen, que te ayuden a movilizar m&aacute;s el tren superior, tales como el yoga, Pilates, ciclismo, etc.14. PON MUCHA ATENCI&Oacute;N EN TU RECUPERACI&Oacute;NNo se trata tanto del entrenamiento que haces, sino del que te recuperas. despu&eacute;s de entrenar, rep&oacute;n tus dep&oacute;sitos de gluc&oacute;geno en los 15&rsquo; siguientes al entrenamiento (bastan 50-100 gramos de carbohidratos) e hidr&aacute;tate bien. recupera m&aacute;s tiempo tras los entrenamientos de intensidad. Con 20 a&ntilde;os, aproximadamente en 48 horas la recuperaci&oacute;n es total. a partir de los 60 necesitar&aacute;s el doble de tiempo.15. HAZ AMIGOS&nbsp;La parte social es importante en la longevidad de cualquier actividad deportiva. Consigue que cada entrenamiento sea divertido y puedas compartir tu afici&oacute;n con personas afines a ti. tener un grupo te ayudar&aacute; a comprometerte con otras personas a entrenar varias veces a la semana, a controlar mejor tus ritmos y, sobre todo, a compartir las metas e ilusiones. Construir todas estas relaciones, aparte de ser muy sano, te abrir&aacute; un abanico de posibilidades para su disfrute y recreaci&oacute;n. Por ejemplo, poder ir juntos a carreras, viajar, fiestas, maratones, logros, etc.

&iexcl;Correr para siempre!

&iquest;C&oacute;mo llegar a viejo corriendo?

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{{magzter}} is the World's largest and fastest growing self-service, cross-platform digital newsstand with over 87 million users since its inception in 2011 and thousands of magazines and newspapers across 40+ categories and 60+ languages. Headquartered in New York, Magzter has its local presence in Amsterdam, London, Mexico City, Chennai, Mumbai, New Delhi, Bengaluru, Singapore, and will soon be expanding to other countries. Founded by global entrepreneurs, Girish Ramdas and Vijay Radhakrishnan in June 2011, Magzter enables magazine and newspaper publishers around the world to create and deliver digital editions of their titles to global consumers.