{"id":625,"date":"2026-04-16T21:20:15","date_gmt":"2026-04-16T21:20:15","guid":{"rendered":"https:\/\/candeiak.com.ar\/nutriprofe\/?p=625"},"modified":"2026-04-16T21:20:17","modified_gmt":"2026-04-16T21:20:17","slug":"running-como-cambian-las-necesidades-segun-la-distancia","status":"publish","type":"post","link":"https:\/\/candeiak.com.ar\/nutriprofe\/running-como-cambian-las-necesidades-segun-la-distancia\/","title":{"rendered":"Running: c\u00f3mo cambian las necesidades seg\u00fan la distancia"},"content":{"rendered":"\n<p>En running, no todas las distancias exigen lo mismo. A medida que aumenta la duraci\u00f3n del esfuerzo, cambian tanto la forma de entrenar como las necesidades de alimentaci\u00f3n.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\"><strong>Distancias cortas (5K \u2013 10K)<\/strong><\/h6>\n\n\n\n<p>En este tipo de pruebas, el foco est\u00e1 en la intensidad, la t\u00e9cnica y la capacidad de sostener ritmos elevados.<\/p>\n\n\n\n<p>En estos casos, la alimentaci\u00f3n cumple un rol importante en la recuperaci\u00f3n, pero no suele ser necesario ingerir alimentos durante el entrenamiento o la carrera.<\/p>\n\n\n\n<p>Lo m\u00e1s relevante es llegar bien alimentado y recuperar adecuadamente.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\"><strong>Media marat\u00f3n y marat\u00f3n<\/strong><\/h6>\n\n\n\n<p>A medida que la distancia aumenta, la alimentaci\u00f3n pasa a ser parte del rendimiento.<\/p>\n\n\n\n<p>El cuerpo necesita sostener la energ\u00eda durante m\u00e1s tiempo, por lo que empieza a ser importante no solo qu\u00e9 com\u00e9s antes, sino tambi\u00e9n durante el esfuerzo.<\/p>\n\n\n\n<p>Ac\u00e1 aparecen estrategias como la hidrataci\u00f3n planificada y el uso de carbohidratos durante entrenamientos largos.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\"><strong>Larga distancia o trail<\/strong><\/h6>\n\n\n\n<p>En distancias m\u00e1s prolongadas, la planificaci\u00f3n es clave.<\/p>\n\n\n\n<p>No solo se entrena el cuerpo, tambi\u00e9n se entrena la alimentaci\u00f3n. Es importante probar qu\u00e9 alimentos se toleran, c\u00f3mo hidratarse y c\u00f3mo sostener la energ\u00eda durante varias horas.<\/p>\n\n\n\n<p>Improvisar en este tipo de pruebas suele llevar a una ca\u00edda en el rendimiento.<\/p>\n\n\n\n<h6 class=\"wp-block-heading\"><strong>El error frecuente en running<\/strong><\/h6>\n\n\n\n<p>No ajustar la alimentaci\u00f3n al volumen de entrenamiento y no incluyen entrenamientos de fuerza. La fuerza es importante para mejorar el rendimiento y reducir el riesgo de lesiones.<\/p>\n\n\n\n<p>Si sent\u00eds que te cuesta sostener el entrenamiento, que empez\u00e1s y abandon\u00e1s o que termin\u00e1s improvisando sin una estructura clara, en NutriProfe trabajamos con distintas opciones que se adaptan a vos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Entrenamientos online (individuales o grupales en vivo)<\/li>\n\n\n\n<li>Planificaciones mensuales con seguimiento quincenal<\/li>\n\n\n\n<li>Entrenamientos presenciales con profesores de educaci\u00f3n f\u00edsica del equipo<\/li>\n<\/ul>\n\n\n\n<p>De esta forma, pod\u00e9s encontrar una modalidad que realmente se ajuste a tu rutina y te permita sostener el proceso en el tiempo.<\/p>\n\n\n\n<p>Adem\u00e1s, si busc\u00e1s potenciar resultados, pod\u00e9s combinar el entrenamiento con los programas de h\u00e1bitos y alimentaci\u00f3n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En running, no todas las distancias exigen lo mismo. A medida que aumenta la duraci\u00f3n del esfuerzo, cambian tanto la [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":609,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_joinchat":[],"footnotes":""},"categories":[33],"tags":[],"class_list":["post-625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actividad-fisica"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/posts\/625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/comments?post=625"}],"version-history":[{"count":1,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/posts\/625\/revisions"}],"predecessor-version":[{"id":626,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/posts\/625\/revisions\/626"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/media\/609"}],"wp:attachment":[{"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/media?parent=625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/categories?post=625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/candeiak.com.ar\/nutriprofe\/wp-json\/wp\/v2\/tags?post=625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}