{"id":88990,"date":"2021-11-17T21:00:00","date_gmt":"2021-11-18T05:00:00","guid":{"rendered":"https:/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg//image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/www.culturaltravelmyth.com/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/?p=88990"},"modified":"2021-11-18T17:37:57","modified_gmt":"2021-11-19T01:37:57","slug":"how-to-train-for-a-marathon-for-beginners","status":"publish","type":"post","link":"https:/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg//image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/www.culturaltravelmyth.com/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/en-us/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/story/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/how-to-train-for-a-marathon-for-beginners","title":{"rendered":"The Bad Habits You Definitely Need to Lose If You/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019re Thinking About Running a Marathon"},"content":{"rendered":"/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Otra temporada de maratón ha llegado a su fin, y si tú/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019nunca has corrido un maratón y siempre anhelaste hacerlo a escondidas, eso significa que tú/image0460/e6/7b9965e40362fa9c6022ea0c19e82d-Observó resentimiento cuando sus amigos y colegas publicaron instantáneas de sus elegantes medallas y dorsales, se jactaron de sus tiempos parciales mejorados y abofetearon nuevos /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201c26.2/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8s1d de pegatinas en la parte posterior de jpgu20e1dsus vehículos. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201cEse seré yo algún día!/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201d intentas convencerte mientras prácticamente te bañas en una ponchera llena deponche de huevo. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Para llegar allí, por supuesto, comienza con dejar el ponche de huevo, el primero de muchos pasos para despejar el mazo de malos hábitos que pueden plagar tus esfuerzos para finalmente capturar esa llamativa y ostentosa medalla/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s medal. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Rachela Falta ciertamente tuvo que prescindir de muchas de sus peores rutinas para preparar su cuerpo para dar su primer paso hacia la gloria de las carreras de distanciahasta los 39. Hoy, ahora que Lack completó varias carreras de 100 millas y ganó un Campeonato Nacional de Atletismo de EE. UU. en su grupo de edad en esa distancia, 26.2 millas no parecen tan malas.todavía recuerda todos los sacrificios y cambios que tuvo que hacer para correr solo una fracción de esa distancia. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg"/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg"/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpg/ /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Si tomamos a una persona promedio de la calle que tiene/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t con sobrepeso, pero ellos/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019nunca antes han entrenado seriamente un maratón, y quieren correr un maratón antes¿Crees que necesitan a partir de ese momento antes de que puedan correr un maratón? /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Porque lo he hecho, creo que cualquiera que dedique tiempo y esfuerzo puede estar preparado para correr un maratón si sigue un programa de cuatro o cinco meses y si hace el trabajoSi no pones/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t el esfuerzo y el entrenamiento, no vas a poder correr un maratón.caminar uno, y cualquiera puede caminar y ejecutar uno, pero si va a ejecutar uno, debe esforzarse y cualquiera puede prepararse para ejecutar uno en cuatro o cinco meses. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

¿Qué significa esforzarse? ¿Eso significa correr una distancia específica todos los días? /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

No, significa seguir un programa. Seguir la disciplina. Tienes que comprometerte a mejorar cada semana. Digamos que comienzas con 10 millas, quieres avanzar lentamente hasta 12 y luego 15. Don/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t acaba de levantarse y decir, /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201cI/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019m va a correr 15 millas hoy, / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201d y luego llamar a un día. tienesponer el esfuerzo y el tiempo, y ponerlo en las etapas correctas. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

¿Cuál de estas tres cosas es más probable que haga descarrilar a un corredor de lograr su objetivo de maratón? 1 la falta de disciplina en el entrenamiento;2 falta de disciplina en la alimentación;o 3 ¿falta de fortaleza mental? /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

I couldn / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t elegir sólo uno, ya que / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s los tres! Cuando estaba entrenando, he tenido que decir a mis amigos, /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201cI/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019m Lamentablemente puedo beber / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t con ustedes este fin de semana, tengo una larga carrera en la weekend./image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu201d sabía que yo no estaba / image0460 / e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019no iba a ganar la carrera, pero me acosté temprano porque necesitaba disciplina, y no podía/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019no beber alcohol ese fin de semana. Ninguno de mis otros amigos corría largas distancias, así que no/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019no tienes que ser disciplinado de esa manera.Si no eres capaz de luchar contra ti/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.Pega la pared cuando te derrumbes y te duelan las piernas y empieces a preguntarte por qué/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019 estás corriendo 26 millas, tú/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019 no vas a lograrlo.Así que tienes que ser mentalmente fuerte. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Es / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s duro, porque si no / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t mantener todas esas cosas y también don / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t tener a alguien detrás de ti enraizamiento para usted,usted / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019re no va a lograrlo. Y si no / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t se dice que usted puede hacerlo, usted / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019re no va a hacerlo. usted/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019vamos a salir. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

¿Tuviste algún desafío especial que tuviste que superar o malos hábitos que tuviste que romper para comenzar a correr? /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

No quiero/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019 No quiero ser el malo en decir esto, pero bajar de peso marcó una gran diferencia.7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2014 I / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019m corta /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2014 y me di por vencido durante mi primer intento de corredor en 2012 porque le dolía mis rodillas y mis piernas. yo no / image0460 / E6 /7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019 No me di cuenta de que pesaba mucho en ese momento, porque estaba contento con mi cuerpo, pero cuando perdí todo ese peso, no tuve más problemas., y corrí sin dolor. Perdí 55 libras en el transcurso de un año usando MyFitnessPal, lo que me ayudó a darme cuenta de lo que estaba comiendo. Luego me ejercité en el gimnasio todos los días con clases de spinning y clases de levantamiento de pesas. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Sé que el peso es un tema delicado cuando se trata de correr. No tienes/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t tienes que ser flaco. I/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019m no flaco.marca la diferencia cuando/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019corres una distancia tan larga. Mis calambres en la espinilla desaparecieron. No tuve problemas en las rodillas, y yo/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019 he estado corriendo libre de lesiones mientras corríacorriendo 2,800 millas por año, así que eso tiene que significar algo. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

¿Qué otros consejos clave le darías a alguien que aspira a correr solo una maratón? /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Cuando corrí mi primera, no tenía idea de lo que estaba haciendo. Había mucho que aprender, y especialmente siendo un corredor nuevo que nunca corrió en la escuela ni nada por el estilo, no/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t sabe cómo cargar combustible durante una carrera, le gusta comer o llevar ungel. I didn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t saber cuánto agua para tomar. Aprendes eso por tu cuenta a medida que avanzas en la distancia, porque si no/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t sabes cómo hacer todo eso, definitivamente vas a/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e19.jpgu2chocar contra una pared durante el maratón. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Cuando corrí mi primer maratón, incluso me detuve para usar el baño en la marca de la media maratón porque nadie me dijo que era/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t algo que tenía que hacer. Simplemente pensé que debería dejar de usarloporque todavía tenía la mitad de una carrera para ir. Pero si / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019re tratando de calificar para Boston y que don / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t tener un colchón, usted / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019d¡mejor no parar! /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Además, calce bien para el zapato correcto. Ya sea que la gente lo crea o no, un zapato hace una gran diferencia. Hay algunos zapatos caros por ahí y, sinceramente, cuanto más caro es el zapato, más probable es que ayude.corres más eficientemente. La nutrición es importante. Si no/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019t practicas una buena nutrición, puede arruinar tu día de carrera. Además, entrena en todo tipo de clima..jpgu2019s la lluvia, tren cuando / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s nieva, tren cuando / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s extremadamente caliente y húmedo, y el tren cuando / image0460 / E6 / 7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s congelación. En los días de carreras, simplemente no sabe qué tipo de clima se le presentará y si no está preparado para competir enit, it/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s nadie más/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019s culpa. /image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn

Todos competirán en las mismas condiciones, así que si tú/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019te has preparado para todo, tú/image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgu2019tendrás el éxito suficiente, si lo deseas lo suficiente.definitivamente hazlo./image0460/e6/7b9965e40362fa9c6022ea0c5e82d8e1.jpgn","protected":false},"extracto":{"renderizado":"

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