{"id":37133,"date":"2014-10-06T17:27:01","date_gmt":"2014-10-06T15:27:01","guid":{"rendered":"http:\/\/www.policlinicagipuzkoa.com\/hazlo-bien-si-estas-pensando-participar-proximamente-en-alguna-carrera-2\/"},"modified":"2014-10-13T16:26:25","modified_gmt":"2014-10-13T14:26:25","slug":"hazlo-bien-si-estas-pensando-participar-proximamente-en-alguna-carrera","status":"publish","type":"post","link":"https:\/\/www.policlinicagipuzkoa.com\/eu\/berriak\/hazlo-bien-si-estas-pensando-participar-proximamente-en-alguna-carrera\/","title":{"rendered":"\u00a1HAZLO BIEN! SI EST\u00c1S PENSANDO PARTICIPAR PR\u00d3XIMAMENTE EN ALGUNA CARRERA"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Conferencia Carreras Deportivas Policl\u00ednica Gipuzkoa Ayuntamiento\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jEra-fO2wVg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Descrubre los consejos de nuestros especialistas para las pruebas deportivas<\/p>\n<p><!--more--><\/p>\n<p><strong>ANTES DE LA CARRERA<\/strong><\/p>\n<p><span style=\"color: #00ccff;\">01.<\/span> Se recomienda a todo corredor efectuar un reconocimiento M\u00e9dico-Deportivo previo a la competici\u00f3n, y sobre todo a los mayores de 30-35 a\u00f1os o con historial familiar o personal de cardiopat\u00eda, arteriosclerosis, hipertensi\u00f3n, diabetes y sobrepeso. Un reconocimiento con prueba de\u00a0 esfuerzo con an\u00e1lisis de gases y determinaci\u00f3n del<\/p>\n<p>Oferta Especial hasta el 15 de noviembre de 2014 Medicina Deportiva y Unidad del Pie.<br \/>\n<span style=\"color: #00ccff;\">02.<\/span> Se recomienda realizarse un estudio biomec\u00e1nico de la pisada para garantizar un buen rendimiento y prevenir las lesiones.<br \/>\n<span style=\"color: #00ccff;\">03.<\/span> Trate de dormir bien, la noche anterior a la carrera. No tome ning\u00fan sedante. Es conveniente 7 d\u00edas antes de la carrera aumentar las cantidades de carbohidratos (pasta o arroz) en comida y cena.<br \/>\nLA DIETA ACONSEJABLE SER\u00cdA:<br \/>\nDesayuno a realizar hasta el d\u00eda de la carrera.<br \/>\n<strong>DESAYUNO:<\/strong><br \/>\nTOSTADAS o PAN,<br \/>\nQUESO, JAM\u00d3N, PECHUGA DE PAVO<br \/>\nFRUTA o ZUMO DE FRUTAS<br \/>\nCEREALES CON LECHE o YOGURT<br \/>\nCAF\u00c9 o T\u00c9 (seg\u00fan habito)<br \/>\nFRUTOS SECOS (pasas, almendras) OPCIONAL<br \/>\nComidas y cenas a realizar hasta el d\u00eda de la prueba:<\/p>\n<p><strong>COMIDA Y CENA<\/strong><br \/>\n1er PLATO<br \/>\nARROZ \/ PASTA \/ VERDURA CON PATATA COCIDA \/<br \/>\nENSALADA DE PASTA<\/p>\n<p>2\u00ba PLATO<br \/>\nCARNE o PESCADO o HUEVOS (2-3 semana)<\/p>\n<p><strong>POSTRE<\/strong><br \/>\nYOGURT \/ FRUTA \/ ARROZ CON LECHE \/ NATILLAS<\/p>\n<p><strong>ALMUERZO<\/strong><br \/>\nPEQUE\u00d1O BOCADILLO DE JAM\u00d3N o QUESO<br \/>\nFRESCO o PIEZAS DE FRUTA<\/p>\n<p><strong>ENTRE HORAS<\/strong><br \/>\nPIEZA DE FRUTA o BARRITA ENERG\u00c9TICA.<\/p>\n<p><span style=\"color: #00ccff;\">04.<\/span> Mantenga su cuerpo hidratado. Beba repetidamente peque\u00f1as cantidades de agua fr\u00eda hasta el momento de la carrera. Se aconseja beber igualmente durante los entrenamientos para mejorar el rendimiento y acostumbrarse para el d\u00eda de la competici\u00f3n.<br \/>\n<span style=\"color: #00ccff;\">05.<\/span> V\u00edstase de acuerdo al clima. La ropa debe quedarle c\u00f3moda y no debe estar ajustada, evite usar ropa nueva y ropas de pl\u00e1stico.<\/p>\n<p><span style=\"color: #00ccff;\">06.<\/span> Aplique vaselina en la parte interior de los muslos y en los pezones para evitar roces. Se recomienda cubrirse los pezones con tiritas.<br \/>\n<span style=\"color: #00ccff;\">07.<\/span> Use zapatos apropiados para la carrera. Deben calzar bien y sentirse c\u00f3modos. No utilice zapatillas nuevas ni gastadas.<br \/>\n<span style=\"color: #00ccff;\">08.<\/span> Antes del inicio de la carrera realice ejercicios suaves de calentamiento, incluyendo ejercicios de estiramiento.<br \/>\n<strong>DURANTE LA CARRERA<\/strong><br \/>\n<span style=\"color: #00ccff;\">01.<\/span> Mant\u00e9ngase hidratado bebiendo l\u00edquidos cada 20 minutos preferentemente agua. No espere a sentirse sediento. Si espera a que llegue ese momento ya estar\u00e1 deshidratado.<br \/>\n<span style=\"color: #00ccff;\">02.<\/span> Evite los refrescos que contengan una concentraci\u00f3n de glucosa (az\u00facar) superior al 20%, a menos que los haya probado en otras ocasiones y<br \/>\ncrea que son beneficiosas para usted.<br \/>\n<span style=\"color: #00ccff;\">03.<\/span> Si le da un calambre en la pierna o siente alg\u00fan dolor disminuya la velocidad o deje de correr. Estire el m\u00fasculo afectado. Si no mejora acuda a un puesto de ayuda.<\/p>\n<p><strong>DESPU\u00c9S DE LA CARRERA<\/strong><br \/>\n<span style=\"color: #00ccff;\">01.<\/span> No deje de correr inmediatamente despu\u00e9s de la carrera. Continue caminando o trotando lentamente. Masajee o estire sus m\u00fasculos. Beba agua en abundancia.<br \/>\n<span style=\"color: #00ccff;\">02.<\/span> La mejor manera de tratar los dolores es colocando hielo en el \u00e1rea afectada. Consulte a un m\u00e9dico si el problema persiste.<br \/>\n<span style=\"color: #00ccff;\">03.<\/span> Examine sus pies despu\u00e9s de la carrera. Todas las ampollas visibles deben de ser tratadas.<br \/>\n<span style=\"color: #00ccff;\">04.<\/span> Evite enfriarse y no se olvide de hacer los ejercicios de estiramiento despu\u00e9s de la carrera.<br \/>\n<span style=\"color: #00ccff;\">05.<\/span> Despu\u00e9s de la carrera y una vez hidratado es aconsejable reponer carbohidratos (pasta o arroz), ensalada o verduras y fruta, y eventualmente pescado.<\/p>\n<p>CONOCE LOS PRECIOS ESPECIALES PARA INSCRITOS EN ALGUNA PRUEBA DEPORTIVAS HASTA EL 15 DE NOVIEMBRE DE 2014<\/p>\n<dl id=\"attachment_37113\" class=\"wp-caption alignnone\">\n<dt class=\"wp-caption-dt\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-37113\" src=\"http:\/\/www.policlinicagipuzkoa.com\/wp-content\/uploads\/2014\/10\/faldon_MD-copia-700x201.jpg\" alt=\"Oferta Especial hasta el 15 de noviembre de 2014 Medicina Deportiva y Unidad del Pie\" width=\"700\" height=\"201\" srcset=\"https:\/\/www.policlinicagipuzkoa.com\/wp-content\/uploads\/2014\/10\/faldon_MD-copia-700x201.jpg 700w, https:\/\/www.policlinicagipuzkoa.com\/wp-content\/uploads\/2014\/10\/faldon_MD-copia-1500x430.jpg 1500w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/dt>\n<\/dl>\n","protected":false},"excerpt":{"rendered":"<p>\u00a1HAZLO BIEN! SI EST\u00c1S PENSANDO PARTICIPAR PR\u00d3XIMAMENTE EN ALGUNA CARRERA. Descrubre los consejos de nuestros especialistas para las pruebas deportivas<\/p>\n","protected":false},"author":5,"featured_media":37036,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[302,287],"tags":[3466,3465,3470,3457,3460,3584,3462,3463,3583,3458,3459,3469,3454,1042,3464,1086,3467,3453,3468,3461,3455,3456],"class_list":["post-37133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kirol-medikuntza-eu","category-oinaren-unitatea-eu","tag-3-playas-2","tag-analisis-de-gases-2","tag-analisis-nutricional-2","tag-behobia-2","tag-carrera-2","tag-charla-2","tag-chequeo-deportivo-2","tag-ciclismo-2","tag-conferencia-2","tag-consejos-2","tag-deporte-2","tag-dieta-2","tag-donostia","tag-enrique-perez-de-ayala","tag-estudio-biomecanico-de-la-pisada-2","tag-javier-alfaro-santafe","tag-medicina-2","tag-plantillas-2","tag-prieba-deportiva-2","tag-salud-2","tag-san-sebastian-2","tag-umbral-anaerobico-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00a1HAZLO BIEN! 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