{"id":4711,"date":"2022-08-20T20:25:13","date_gmt":"2022-08-20T20:25:13","guid":{"rendered":"https:\/\/autos0to60.com\/?p=4711"},"modified":"2022-08-20T20:28:05","modified_gmt":"2022-08-20T20:28:05","slug":"run-every-day-for-2-years-dont-follow-my-example-listen-to-the-experts-instead","status":"publish","type":"post","link":"https:\/\/autos0to60.com\/en\/run-every-day-for-2-years-dont-follow-my-example-listen-to-the-experts-instead\/","title":{"rendered":"Run every day for 2 years? Don’t follow my example; listen to the experts instead"},"content":{"rendered":"

First of all, I have to say that I don’t consider myself a true runner. I just run every day. There’s a difference.<\/span><\/p>\n

A lot of people have told me that anyone who runs everyday for 2 years <\/span>IS<\/b> a runner, but I cook everyday too, and I am not a Chef; I play the guitar almost everyday and, most definitely, I am not a guitar player. You get the idea.<\/span><\/p>\n

I don’t warm up, I don’t stretch, I am not training for anything, I don’t like to participate in organized races – I have only done one official 5K<\/a> in my life-, I have not really improved my times or distance in the past 2 years.<\/span><\/p>\n

\"\"<\/p>\n

In fact, I would say that I don’t like running. It’s boring, but I really appreciate what happens when you run \u2026 every day, for 2 years. You sleep better, you work better, you can eat and drink more.<\/span><\/p>\n

For me, the best part is the challenge itself; planning ahead of every run and new goal.<\/span><\/p>\n

Soccer on the other hand (or foot), I loved, but I was not a soccer player either.\u00a0<\/span><\/p>\n

I played since I could walk, but I never got good at it either. That’s why I played at every position possible, not because of my skills, but just to get a chance to get in the game. Nine fractured bones, 3 knee surgeries – 2 meniscus and 1 meniscus plus torn ACL, a severely dislocated shoulder and countless other minor injuries later, I stopped playing at an organized level at the end of 2012.\u00a0<\/span><\/p>\n

That’s when I dislocated the left shoulder at one of my last soccer games. I was playing in a 30-and-under-league at age 50 – or, as someone told me then, being stupid -, and I was also training to run the Miami Half Marathon.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

On Sunday, November, 25th, 2012 I ran 10.18 miles in 1 hour, 49 minutes, and 58 seconds (10:48 minutes per mile pace), with no issues. The 13.1 miles for the half marathon seemed doable, but after the shoulder dislocation the next week, I stopped everything. No running, no soccer, no exercise at all for a whole year.<\/span><\/p>\n

Then, on Sunday, December, 22, 2013, I woke up and decided to go for a run: 6.01 miles at 8:55 minutes per mile pace. Again, no warm up, no stretching, no training. I just woke up and went.<\/span><\/p>\n

I didn\u00b4t run again until Thursday, July 10, 2014 (3.34 miles at 10:46 minutes a mile pace) and took a 3 year break. On Tuesday, September, 16h, 2017, I did 2.09 miles at 11:07 miles per minute.\u00a0<\/span><\/p>\n

Since then, I started to be more consistent with at least 1 run a week and an occasional informal soccer game. I never learned my lessons!<\/span><\/p>\n

Then 2020 happened.<\/span><\/p>\n

The start line for the streak<\/span><\/h2>\n

Because of my job as an automotive journalist, I travel pretty much every week – I was on the road for 320 days in 2019 -, so when we were locked down because of COVID, I started to run more often at home. I did 18 runs in June, 2020 for a total of 77.83 miles.\u00a0<\/span><\/p>\n

That’s when I was invited to join the private <\/span>Facebook Automotive Industry Ragnar Relay Interest Group<\/b><\/a> for a 500 mile challenge in 2 weeks. It sounds like a lot, but it wasn\u00b4t: 12 runners, 14 days, 3 miles a day each. We did it!\u00a0<\/span><\/p>\n

And then what? After a couple of days off, I added an individual challenge to keep running the rest of July, which I did (127.7 miles), and then August \u2026 under the Miami summer heat! I survived with a total of 110.9 miles, for the official start of the current streak.<\/span><\/p>\n

The next challenge became 100 days in a row, which I achieved in October, 2020 and then, to finish the year with consecutive runs every day. After that I have not found a reason to stop.\u00a0<\/span><\/p>\n

The work trips slowly restarted in 2021 and with that, the real challenge has been finding the time and conditions to keep running every day.\u00a0<\/span><\/p>\n

I have run in 6 countries and over 50 cities, starting as early as 5 AM and as late as 11:45 PM; at 30F degrees under the snow in Ankara, Turkey, and at 120F in Austin, Texas. I once jumped out of the car at 11 PM on my way home from the airport to run the last 3 miles, just to keep the streak going.<\/span><\/p>\n

The longest run – almost 9.5 miles- was in Munich, Germany, last September, just because I got lost and ran the last 5 miles in record time, afraid that I was going to miss the start of my work assignment. The fastest: a 10K at 7:58 minute per-mile pace at home. It was a surprise even for me.<\/span><\/p>\n

I\u00b4ve been invited to run a marathon, but now I wouldn’t even consider a half. I think that running long distances creates a higher risk of getting injured. I\u00b4ve heard from people who say they regret not stopping running after a certain age (around 50), because of all of the injuries and long lasting effects on the knees and hips. Yes, all of them used to run marathons and are overweight.<\/span><\/p>\n

I run until \u2026 I won\u00b4t<\/strong><\/h2>\n

\"\"<\/p>\n

There\u00b4s never been a day that I didn’t feel like running, despite lack of sleep, occasional hangovers and always some kind of pain: from the left shoulder, which has not been fully repaired from the dislocation now more than 10 years ago, to lower back spasms and slow 3-day recovery after a soccer game last February; regular field, 90 minutes, and a total of 6 miles of running during the game, after 2 running to get to the field.<\/span><\/p>\n

I haven’t had a full medical check-up during the streak, but I donated blood twice, got the COVID-19 vaccine and boosters and, as far as I know, I have not gotten infected, despite getting back to travel every week.<\/span><\/p>\n

I’ve also been told that I should wear proper running shoes – I am flat footed -, but until late May, when I got a pair of New Balance Fresh Foam 1080 shoes, I ran with all brands and styles and didn\u2019t feel any difference.<\/span><\/p>\n

And then, there’s the issue about how long I should keep running on old shoes. For me, it’s until I see enough holes either in the top or bottom.<\/span><\/p>\n

I don’t know any better, I am not a runner. I just run every day.<\/span><\/p>\n

Next challenge: keep my Vo2MAX at \u201csuperior level\u201d (52) and my \u201cFitness age at 20\u201d – per my Garmin Fenix 5 Plus -, until I turn 60, which is next December.<\/span><\/p>\n

After that I am sure I will find a new challenge, a new streak, because, when I think about it, I\u00b4ve been doing that all my life.<\/span><\/p>\n

I starting my first job as a journalist on Thursday, January 13, 1983 and I\u00b4ve never missed a day of work since; I covered the 162 games of the inaugural season of the then Florida Marlins in 1993 and then 5 full seasons until they won their first World Series in 1997 then; I\u00b4ve never been back to a whole baseball game since. That\u00b4s a much longer streak<\/span><\/p>\n

Some people might conclude that I am more stubborn than determined or good at anything. They might be right.<\/span><\/p>\n

So, for now, I will just keep running everyday, until, one day, I won\u00b4t.<\/span><\/p>\n

Now, listen to the experts<\/strong><\/h2>\n

\"\"<\/p>\n

Since I think I am going to keep going for the near future, I got the opinion of a couple of people who really know about running and health care to learn about some of the issues mentioned.<\/span><\/p>\n

Like <\/span>Certified Running Coach (<\/b>RRCA<\/b><\/a>), Level II –<\/b> Adolfo Salgueiro<\/b>:\u00a0<\/span><\/p>\n

If you run, you are a runner. You may not be a competitive runner, but that is another issue.\u00a0<\/span><\/p>\n

Like Bart Yasso said, \u201cI\u2019ve never met a fake runner\u201d. I think you are mistaking all the activities you are mentioning as being good\/great at it. We can\u2019t all be Eliud Kipchoges at running, or Todd English at cooking, or Brian Mays at playing guitar. Those are the exceptions, not the rules.<\/span><\/p>\n

Shoes are more important than you give them credit for<\/b>. Once the outer sole wears off in any part of the shoe, it is time to change it. They usually last from 300-350 miles. The best way to figure out what shoe is good for you is to go to a running store, where you have a runner fitting you, not a teenager trying to get a commission.<\/span><\/p>\n

A watch cannot measure VO2Max<\/b>. This is not measured by an equation. VO2MAX is the amount of oxygen your body can consume at maximum effort. This gets measured by a machine that quantifies the O2 that goes in and the O2 that comes out. The difference is the O2 you consume. Unless your watch is connected to this machine, it can\u2019t measure it. Also, VO2Max is good to know but it is not the parameter that will measure everything for you. And, if you are not training for a run or performance, it shouldn\u2019t even matter.<\/span><\/p>\n

How risky is it to run everyday?<\/b>\u00a0<\/b><\/p>\n

There is a universal answer to this question: It depends.<\/span><\/p>\n

Running every day is not necessarily risky per se, but it is not for everybody either. A running streak could be a nice challenge for certain runners and could be a road to injury for others. The key is to make sure you are recovered properly in between runs and that you adjust each run to the state of your body so you don\u2019t overtax it.<\/span><\/p>\n

There are many confirmed 20+ year streaks. It is said the longest one was over 50 years, but I am not sure how that can be confirmed beyond the honor system considering there was no technology to verify it.<\/span><\/p>\n

There are clubs for streakers. You can check this <\/span>website<\/span><\/a>.<\/span>\u00a0<\/b><\/p>\n

\"\"<\/p>\n

Do you recommend it?<\/b><\/p>\n

The key is not to become a prisoner of the streak. When you go beyond your limits only because you don\u2019t want to break the streak, you are edging towards the possibility of an injury. Most running injuries are because of overuse and repetitive movement so, if you don\u2019t allow your body to recover because you must run regardless, you are asking for trouble.<\/span><\/p>\n

Personally, I\u2019ve never been inclined to try a streak, but that only means it is not attractive to me, not that it shouldn\u2019t be done. If a streak is for you, be smart about it, keep it going as long as it doesn\u2019t become a chore and, most important: don\u2019t be afraid to break it and start a new one if it is necessary. Nobody is going to love you any less because you didn\u2019t run one day.<\/span><\/p>\n

How important is resting-recovery? How long in between runs?<\/b><\/p>\n

It depends. Not everybody recovers at the same rate. Being ready to run tomorrow after an easy 3-miler on a cool spring morning is very different from doing so if you pushed for 20 miles under the sun. Also, age, weather, nutrition, health, sleep and fitness, among others, are factors that will determine whether you are ready to go again tomorrow or not.<\/span><\/p>\n

Recovery doesn\u2019t necessarily mean to take a day or two or a week off. It is an individual parameter that every runner needs to find out what works for them. The main thing to understand is that training consists of two equally important elements: <\/span>Work and recovery<\/b>.<\/span><\/p>\n

Does distance running create more risk for injuries?<\/b><\/p>\n

Just by moving around we are subject to injuries. I have read stats that 50% of runners get injured every year and that 90% will get injured during their lifetime. I don\u2019t have the source of these at hand right now, but regardless of how accurate they are, they show you that you must prepare your body for the task at hand.<\/span><\/p>\n

Cross training, dynamic stretching, weightlifting, cycling and\/or yoga, are just a few of the activities that will help you counterbalance the effects of running in your body. To become a lifetime runner, I believe you should do something other than just running.<\/span><\/p>\n

Unless you have an underlying health issue or a structural problem in your body, most people can finish a 5K or a 10K race if they commit to it. Beyond that, there are millions of people who run half marathons, marathons and ultra-marathons.\u00a0 So, it is a matter of preparing your body for what you want to accomplish and being smart about figuring out what your limits are.<\/span><\/p>\n

Running a marathon without training is possible, sure, but you will go through hell and, if you are lucky not to get injured, it will take you a while to recover.\u00a0<\/span><\/p>\n

This only means you can run a marathon without training, not that you are fit to run a marathon. Same applies to every distance. You must prepare your body for what it is about to undertake.\u00a0<\/span><\/p>\n

If you do so and you recover properly so you can do it again, you could keep running until the day you die.<\/span><\/p>\n

Scott Lang MD, Professor of Family Medicine – UCF College of Medicine<\/strong><\/h2>\n

\"\"<\/p>\n

The Human body is a perfectly designed system for the following three activities: <\/span>locomotion, food acquisition, and sex<\/b>.\u00a0<\/span><\/p>\n

Sedentarism is by far more dangerous from an overall health perspective than is running everyday. The truth of the matter is most people are deconditioned prior to deciding that they want to be daily \u201crunners\u201d.\u00a0<\/span><\/p>\n

They then “flip the switch” and all of a sudden begin running on hard surfaces at the precise rate of <\/span>TOO FAR-TOO FAST-TOO SOON<\/b>.<\/span><\/p>\n

This population of people is at risk for overuse injuries which is the risk I assume you are alluding to.\u00a0<\/span><\/p>\n

Preventing these overuse injuries there are a few principles which every athlete at any stage must follow.<\/span><\/p>\n

Number 1: <\/b>Start low low, and go slow. Way slower and way lower than you think you need to.<\/span><\/p>\n

Number 2:<\/b> Do not increase your running mileage by more than 10% per week.<\/span><\/p>\n

Number 3: <\/b>Do not run more than 45 miles per week. There is no evidence that I see that running more than 45 miles per week improves performance or overall health, but there’s a great deal of evidence that running more than 45 miles per week puts you at risk for an overuse injury.<\/span><\/p>\n

Number 4: <\/b>The best running surfaces are soft and flat.<\/span><\/p>\n

Number 5: <\/b>Do not “run through pain\u201d.\u00a0 If you have muscle or joint pain when your run, ice and rest up.\u00a0 If the pain persists for more than a week, go see your doctor.<\/span><\/p>\n

Number 6: <\/b>Follow any perceivably “hard training days” with easy days. That doesn’t mean you have to sit on your couch and eat Haagen Daaz, but have a perceivably easy day, and try not to have two \u201chard” training days doing the same activity two days in a row.<\/span><\/p>\n

Number 7: <\/b>Get new shoes every 500 miles. These rules are not perfect, but they work for the majority of new athletes.<\/span><\/p>\n

\"\"<\/p>\n

Smart watches are perfectly accurate at calculating your heart rate<\/b><\/p>\n

They can do so with precision and accuracy.\u00a0 Anything else that comes out of your smart watch is a vague calculation based on a flawed formula and is ultimately inaccurate.\u00a0<\/span><\/p>\n

Without getting too deep into the details, in order to calculate a true VO2Max, you would have to be set up on a treadmill or a bike with a mask over your face and take someone through a vigorous exercise protocol calculating O2 consumption and co2 production during maximal exercise via the attached mask.\u00a0\u00a0<\/span><\/p>\n

Your watch does not do that. I dont have any idea how a \u201cfitness age\u201d is calculated, but it sure sounds like a marketing tool. Maybe you can enlighten me?<\/span><\/p>\n

Moderate Exercise every day is an amazing and miraculous medicine\u00a0<\/b><\/p>\n

It helps prevent heart attacks and strokes by improving nearly every metabolic risk factor: lowering blood pressure, lowering cholesterol, decreasing the incidence that you’ll develop diabetes over your lifetime, developing healthy strong bones and muscles as you age, and serving as a perfectly effective medicine in both the treatment and prevention of anxiety and depression.<\/span><\/p>\n

The risk of Exercise gets slightly more dangerous at the extreme end of the spectrum and when done compulsively, but that is a nuanced discussion for another time and purpose.\u00a0<\/span><\/p>\n

End story, for the overwhelming majority of humans alive today, exercise is a positively transformational medicine that should be practiced to optimize one\u2019s healthspan and lifespan.\u00a0<\/span><\/p>\n

Listen this story here<\/a>\u00a0<\/strong><\/p>\n

Espa\u00f1ol<\/strong><\/h2>\n

Si quieres correr todos los d\u00edas durante 2 a\u00f1os, no sigas mi ejemplo; mejor, hazle caso a los expertos<\/strong><\/h2>\n

En primer lugar, tengo que decir que no me considero un verdadero corredor. Solo corro todos los d\u00edas. Hay una diferencia.<\/span><\/p>\n

Mucha gente me ha dicho que cualquier persona que corre todos los d\u00edas durante 2 a\u00f1os <\/span>es un corredor<\/b>, pero yo tambi\u00e9n cocino todos los d\u00edas y no soy Chef; toco la guitarra casi todos los d\u00edas y, definitivamente, no soy guitarrista. \u00bfEntiendes la idea?<\/span><\/p>\n

No hago calentamiento, no estiro, no estoy entrenando para nada, no me gusta participar en carreras organizadas – solo he hecho un 5K oficial en mi vida -, no he mejorado mucho mis tiempos o distancia en los \u00faltimos 2 a\u00f1os.<\/span><\/p>\n

De hecho, dir\u00eda que no me gusta correr. Es aburrido, pero realmente aprecio los beneficios cuando corres … todos los d\u00edas, durante 2 a\u00f1os; duermes mejor, trabajas mejor, puedes comer y beber m\u00e1s.<\/span><\/p>\n

Para m\u00ed, la mejor parte en esta racha es el desaf\u00edo en s\u00ed mismo; planear antes de cada carrera y cada nuevo objetivo.<\/span><\/p>\n

El f\u00fatbol en cambio, me encantaba, pero tampoco fui un verdadero futbolista.<\/span><\/p>\n

Jugu\u00e9 desde que pod\u00eda caminar, pero tampoco lo hice bien. Es por eso que jugu\u00e9 en todas las posiciones posibles, no por mis habilidades, sino solo para tener la oportunidad de entrar en el juego.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Nueve huesos fracturados, 3 cirug\u00edas de rodilla – dos de meniscos y una de menisco m\u00e1s el ligamento anterior cruzado desgarrado, un hombro severamente dislocado y un sinn\u00famero de otras lesiones menores m\u00e1s tarde, dej\u00e9 de jugar en un nivel organizado a fines de 2012.<\/span><\/p>\n

Fue entonces cuando me disloqu\u00e9 el hombro izquierdo en uno de mis \u00faltimos partidos de f\u00fatbol. Estaba jugando en una liga de menores de 30 a\u00f1os a mis 50, o, como alguien me dijo entonces, siendo est\u00fapido. Tambi\u00e9n estaba entrenando para correr el Medio Marat\u00f3n de Miami a principios de 2013.<\/span><\/p>\n

El domingo 25 de noviembre de 2012 corr\u00ed 10,18 millas en 1 hora, 49 minutos y 58 segundos (ritmo de 10:48 minutos por milla), sin problemas. Las 13.1 millas para la media marat\u00f3n parec\u00edan factibles, pero despu\u00e9s de la dislocaci\u00f3n del hombro la semana siguiente, detuve todo. Nada de correr, nada de f\u00fatbol, nada de ejercicio durante todo un a\u00f1o.<\/span><\/p>\n

Entonces, el domingo 22 de diciembre de 2013, me despert\u00e9 y decid\u00ed salir a correr: 6,01 millas a un ritmo de 8:55 minutos por milla. Nuevamente, sin calentamiento, sin estiramiento, sin entrenamiento. Simplemente despert\u00e9 y sal\u00ed a correr.<\/span><\/p>\n

No lo volv\u00ed a hacer hasta el jueves 10 de julio de 2014 (3,34 millas a 10:46 minutos por milla) y luego me tom\u00e9 un descanso de 3 a\u00f1os. El martes 16 de septiembre de 2017 hice 2,09 millas a 11:07 millas por minuto.<\/span><\/p>\n

Desde entonces, comenc\u00e9 a ser m\u00e1s constante con al menos 1 carrera a la semana y ocasionalmente un partido informal de f\u00fatbol. \u00a1Nunca aprend\u00ed la lecci\u00f3n!<\/span><\/p>\n

Y entonces lleg\u00f3 el 2020.<\/span><\/p>\n

El inicio de la racha<\/span><\/h2>\n

\"\"<\/p>\n

Debido a mi trabajo como periodista automotriz, viajo casi todas las semanas (estuve de viaje de trabajo 320 de los 365 d\u00edas en 2019), as\u00ed que cuando me qued\u00e9 encerrado debido a la pandemia del COVID, comenc\u00e9 a correr m\u00e1s a menudo en casa. Hice 18 salidas en junio de 2020 para un total de 77.83 millas.<\/span><\/p>\n

Fue entonces cuando me invitaron a unirme al grupo privado <\/span>Automotive Industry Ragnar Relay Interest Group<\/b> en Facebook para un challenge de 500 millas en 2 semanas a partir del fin de semana del 4 de julio. Suena como mucho, pero no lo fue: 12 corredores, 14 d\u00edas, 3 millas diarias cada uno. \u00a1Lo hicimos!<\/span><\/p>\n

\u00bfY ahora qu\u00e9? Despu\u00e9s de un par de d\u00edas libres agregu\u00e9 un desaf\u00edo individual para seguir corriendo el resto de Julio (127.7 millas) para el inicio oficial de la racha actual. Luego agosto … \u00a1bajo el calor del verano de Miami! Sobreviv\u00ed con un total de 110.9 millas.<\/span><\/p>\n

El pr\u00f3ximo desaf\u00edo se convirti\u00f3 en 100 d\u00edas seguidos, lo cual logr\u00e9 en octubre de 2020 y luego, terminar el a\u00f1o con corridas consecutivas todos los d\u00edas.\u00a0<\/span><\/p>\n

Despu\u00e9s de eso no he encontrado una raz\u00f3n para parar.<\/span><\/p>\n

Los viajes de trabajo se reiniciaron lentamente en 2021 y con eso, el verdadero desaf\u00edo ha sido encontrar el tiempo y las condiciones para seguir corriendo todos los d\u00edas.<\/span><\/p>\n

He corrido en 6 pa\u00edses y m\u00e1s de 50 ciudades, arrancando desde antes de las 5 de la ma\u00f1ana y tan tarde como las 11:45 de la noche; a 30 grados F bajo la nieve en Ankara, Turqu\u00eda, y a 120 F en Austin, Texas. Una vez me baj\u00e9 del auto a las 11 de la noche camino a casa desde el aeropuerto para correr las \u00faltimas 3 millas, s\u00f3lo para mantener viva la racha.<\/span><\/p>\n

La carrera m\u00e1s larga – casi 9.5 millas, fue en Munich, Alemania-, en septiembre pasado, solo porque me perd\u00ed y corr\u00ed las \u00faltimas 5 millas en un tiempo r\u00e9cord, por el miedo de perderme el comienzo de mi asignaci\u00f3n de trabajo.\u00a0<\/span><\/p>\n

La carrera m\u00e1s r\u00e1pida: un 10K en Miami, a ritmo de 7:58 minutos por milla. Fue una sorpresa incluso para m\u00ed.<\/span><\/p>\n

Me han invitado a correr una marat\u00f3n, pero ahora ni siquiera considerar\u00eda un medio.<\/span><\/p>\n

Creo que correr largas distancias crea un mayor riesgo de lesionarse. He escuchado de amigos que dicen que se arrepienten de no haber dejado de correr despu\u00e9s de cierta edad (alrededor de los 50), debido a todas las lesiones y efectos permanentes en las rodillas y las caderas. S\u00ed, todos sol\u00edan correr maratones y ten\u00edan sobrepeso.<\/span><\/p>\n

\"\"<\/p>\n

Correr\u00e9 hasta que … no lo haga m\u00e1s<\/span><\/h2>\n

No ha habido un d\u00eda que no tuviera ganas de salir a correr a pesar de la falta de sue\u00f1o, las ocasionales resacas y siempre alg\u00fan tipo de dolor: desde el hombro izquierdo, que no ha sido reparado del todo por la luxaci\u00f3n de hace ahora m\u00e1s de 10 a\u00f1os, hasta espasmos en la parte inferior de la espalda y la lenta recuperaci\u00f3n de 3 d\u00edas despu\u00e9s de un partido de f\u00fatbol en febrero pasado en un campo regular, 90 minutos y un total de 6 millas de carrera durante el juego, despu\u00e9s de 2 corriendo para llegar a la cancha.<\/span><\/p>\n

No me he hecho una revisi\u00f3n m\u00e9dica completa durante la racha, pero he donado sangre dos veces, me he puesto la vacuna y los refuerzos contra el COVID-19 y, que yo sepa, no me he contagiado a pesar de volver a viajar todas las semanas.<\/span><\/p>\n

Tambi\u00e9n me han dicho que debo usar zapatillas adecuadas para correr -tengo pies planos-, pero hasta finales de mayo, cuando recib\u00ed un par de New Balance Fresh Foam 1080, corr\u00eda con todas las marcas y estilos, y no sent\u00eda diferencia alguna.<\/span><\/p>\n

Y luego, est\u00e1 la cuesti\u00f3n de cu\u00e1nto tiempo debo seguir corriendo con zapatillas viejas. Para m\u00ed, es hasta que veo suficientes agujeros en la parte superior o en la suela. Qu\u00e9 s\u00e9 yo de eso. No soy un corredor. Solo corro todos los d\u00edas.<\/span><\/p>\n

Pr\u00f3ximo reto<\/b>: mantener mi Vo2MAX en \u201cnivel superior\u201d (52) y mi \u201cEdad Fitness a los 20 a\u00f1os\u201d -seg\u00fan mi Garmin Fenix \u200b\u200b5 Plus-, hasta cumplir 60 en diciembre.<\/span><\/p>\n

Despu\u00e9s de eso, estoy seguro de que encontrar\u00e9 un nuevo desaf\u00edo, una nueva racha, porque cuando lo pienso, he estado haciendo eso toda mi vida.<\/span><\/p>\n

Comenc\u00e9 mi primer trabajo como periodista el jueves 13 de enero de 1983 y desde entonces nunca he perdido un d\u00eda de trabajo; cubr\u00ed los 162 juegos de la temporada inaugural de los entonces Florida Marlins en 1993 y luego 5 temporadas completas hasta que ganaron su primera Serie Mundial en 1997. Desde entonces nunca he vuelto a un juego de b\u00e9isbol completo. Esa es una racha mucho m\u00e1s larga.<\/span><\/p>\n

\"\"<\/p>\n

Algunos pueden llegar a la conclusi\u00f3n de que soy m\u00e1s terco que determinado, pero no lo suficiente bueno para nada en particular. Puede que tengan raz\u00f3n.<\/span><\/p>\n

Entonces, por ahora, seguir\u00e9 corriendo todos los d\u00edas, hasta que un d\u00eda, no lo haga m\u00e1s.<\/span><\/p>\n

Pero para seguir, consegu\u00ed la opini\u00f3n de un par de expertos que realmente saben sobre el tema del deporte de correr y el cuidado de la salud a la hora de hacerlo.<\/span><\/p>\n

Hazle caso a los expertos<\/span><\/h2>\n

Adolfo Salgueiro: Coach de Carreras Certificado (<\/b>RRCA<\/b><\/a>, Nivel II)\u00a0<\/b><\/h3>\n

Si corres, eres un corredor. Puede que no seas un corredor competitivo, pero ese es otro tema.<\/span><\/p>\n

Como dijo Bart Yasso: \u201cNunca conoc\u00ed a un corredor falso\u201d.<\/span><\/p>\n

Creo que est\u00e1s confundiendo todas las actividades que mencionas con el hecho de ser bueno o excelente en ellas.\u00a0<\/span><\/p>\n

No todos podemos ser Eliud Kipchoges corriendo, Todd English cocinando o Brian Mays tocando la guitarra. Ellos son las excepciones, no la regla.<\/span><\/p>\n

Zapatos y relojes inteligentes<\/b><\/p>\n

\"\"<\/p>\n

Los zapatos son m\u00e1s importantes de lo que les das cr\u00e9dito. Una vez que la suela se desgasta en alguna parte, es el momento de cambiarlos. Suelen durar entre 300 y 350 millas.<\/span><\/p>\n

La mejor manera de averiguar qu\u00e9 zapato es bueno para ti es ir a una tienda especializada de atletismo, donde encuentres a un profesional que determine tu medida y estilo justos, no un vendedor adolescente que solo busca ganarse una comisi\u00f3n con cada venta.<\/span><\/p>\n

Un reloj \u201cinteligente\u201d no puede medir el VO2Max. Esto no se mide con una ecuaci\u00f3n cient\u00edfica.\u00a0<\/span><\/p>\n

El VO2MAX es la cantidad de ox\u00edgeno que tu cuerpo puede consumir con el m\u00e1ximo esfuerzo. Esto lo mide una m\u00e1quina que cuantifica el ox\u00edgeno que entra y el que sale. La diferencia es la cantidad que consumes.<\/span><\/p>\n

A menos que tu reloj est\u00e9 conectado a esta m\u00e1quina, no puede medir el\u00a0 VO2Max.\u00a0<\/span><\/p>\n

Es bueno saber el VO2Max, pero no es el par\u00e1metro que medir\u00e1 todo por ti.\u00a0 Y, si no est\u00e1s entrenando para una carrera, ni siquiera deber\u00eda importarte.<\/span><\/p>\n

\"\"<\/p>\n

\u00bfQu\u00e9 tan arriesgado es correr todos los d\u00edas?<\/b><\/p>\n

Hay una respuesta universal a esta pregunta: depende.<\/span><\/p>\n

Correr todos los d\u00edas no es necesariamente arriesgado <\/span>per se<\/span><\/i>, pero tampoco es algo para todo el mundo.<\/span><\/p>\n

Una racha de carreras puede ser un buen reto para ciertos corredores, pero podr\u00eda ser el camino hacia las lesiones para otros.<\/span><\/p>\n

La clave es asegurarse de lograr una recuperaci\u00f3n adecuada entre carreras y un ajuste en cada carrera con el estado de tu cuerpo para no sobrecargarlo.<\/span><\/p>\n

Hay muchas rachas confirmadas de m\u00e1s de 20 a\u00f1os. Se dice que la m\u00e1s larga fue de m\u00e1s de 50 a\u00f1os, pero no estoy seguro de c\u00f3mo se puede confirmar eso m\u00e1s all\u00e1 del sistema de honor, considerando que no hab\u00eda tecnolog\u00eda para verificarlo.<\/span><\/p>\n

Hay clubes para rachas. Puede consultar este <\/span>sitio web<\/span><\/a>.<\/span><\/p>\n

\u00bfRecomiendas hacer una racha?<\/b><\/p>\n

La clave es no volverse prisionero de la racha.\u00a0<\/span><\/p>\n

Cuando vas m\u00e1s all\u00e1 de tus l\u00edmites s\u00f3lo porque no quieres romper la racha, te est\u00e1s acercando a la posibilidad de una lesi\u00f3n.<\/span><\/p>\n

La mayor\u00eda de las lesiones por correr se deben al <\/span>uso excesivo y al movimiento repetitivo<\/b>, por lo que, si no permites que tu cuerpo se recupere porque debes correr para seguir la racha s\u00ed o s\u00ed, te est\u00e1s buscando problemas.<\/span><\/p>\n

Personalmente, nunca me he inclinado por probar una racha, pero eso solo significa que no me atrae, no que no se deba hacer.<\/span><\/p>\n

Si una racha es para ti, s\u00e9 inteligente al respecto, mantenla mientras no se convierta en una tarea y, lo m\u00e1s importante: no tengas miedo de romperla y comenzar una nueva si es necesario.<\/span><\/p>\n

Nadie te va a querer menos porque no corriste un d\u00eda.<\/span><\/p>\n

\"\"<\/p>\n

\u00bfQu\u00e9 tan importante es el descanso-recuperaci\u00f3n? \u00bfCu\u00e1nto tiempo entre carreras?<\/b><\/p>\n

Tambi\u00e9n depende. No todos se recuperan al mismo ritmo. Estar listo para correr ma\u00f1ana despu\u00e9s de una f\u00e1cil carrera de 3 millas en una fresca ma\u00f1ana de primavera es muy diferente a hacerlo si haces 20 millas bajo el sol.<\/span><\/p>\n

Adem\u00e1s, la edad, el clima, la nutrici\u00f3n, la salud, el sue\u00f1o y el estado f\u00edsico, entre otros, son factores que determinar\u00e1n si est\u00e1s listo para volver a correr o no ma\u00f1ana.<\/span><\/p>\n

La recuperaci\u00f3n no significa necesariamente tomarse un d\u00eda o dos o una semana de descanso. Es un par\u00e1metro individual que cada corredor necesita para encontrar lo que funciona para ellos.<\/span><\/p>\n

Lo principal a entender es que el entrenamiento consta de dos elementos igualmente importantes: Trabajo y recuperaci\u00f3n.<\/span><\/p>\n

\u00bfLas carreras de distancia crean m\u00e1s riesgo de lesiones?<\/b><\/p>\n

Con solo movernos estamos en riesgo de sufrir lesiones.\u00a0<\/span><\/p>\n

He le\u00eddo estad\u00edsticas que indican que el 50% de los corredores se lesionan cada a\u00f1o y que el 90% se lesionar\u00e1n durante su vida. No tengo la fuente de estos a mano, pero independientemente de cu\u00e1n precisos sean, esos datos te muestran que debes preparar tu cuerpo para la tarea que tienes en mente.<\/span><\/p>\n

El<\/span> cross training<\/i><\/b> –<\/span><\/i>estiramientos din\u00e1micos, levantamiento de pesas, ciclismo y\/o yoga -, son solo algunas de las actividades que te ayudar\u00e1n a contrarrestar los efectos del <\/span>running<\/span><\/i> en tu cuerpo.<\/span><\/p>\n

Para convertirte en un corredor de por vida, debes hacer algo m\u00e1s que correr.<\/span><\/p>\n

A menos que tengas un problema de salud subyacente o un problema estructural en el cuerpo, la mayor\u00eda de las personas pueden terminar un 5K o un 10K si se comprometen a hacerlo.M\u00e1s all\u00e1 de eso, hay millones de personas que corren medias maratones, maratones y ultramaratones.\u00a0<\/span><\/p>\n

Por lo tanto, se trata de preparar tu cuerpo para lo que quieres lograr y ser inteligente para descubrir cu\u00e1les son tus l\u00edmites.<\/span><\/p>\n

Correr una marat\u00f3n sin entrenar es posible, pero sufrir\u00e1s un infierno y, si tienes suerte de no lesionarte, te llevar\u00e1 un tiempo recuperarte. Esto solo significa que puedes correr un marat\u00f3n sin entrenamiento, no que est\u00e9s en condiciones de correr un marat\u00f3n.<\/span><\/p>\n

Lo mismo se aplica a todas las distancias. Debes preparar tu cuerpo para lo que est\u00e1 a punto de emprender.\u00a0<\/span><\/p>\n

Si lo haces y te recuperas adecuadamente para poder volver a hacerlo, podr\u00edas seguir corriendo hasta el d\u00eda de tu muerte.<\/span><\/p>\n

\"\"<\/p>\n

Y ahora el punto de vista m\u00e9dico<\/span><\/h2>\n

Scott Lang MD, Profesor de Medicina Familiar – UCF College of Medicine<\/strong><\/h2>\n

El cuerpo humano es un sistema perfectamente dise\u00f1ado para las siguientes tres actividades: <\/span>locomoci\u00f3n, adquisici\u00f3n de alimentos y sexo<\/b>.<\/span><\/p>\n

El sedentarismo es mucho m\u00e1s peligroso desde una perspectiva de salud general que lo que ocurre todos los d\u00edas.<\/span><\/p>\n

La verdad es que la mayor\u00eda de las personas no est\u00e1n en condiciones antes de decidir que quieren ser “corredores de todos los d\u00edas”.<\/span><\/p>\n

Luego prenden el switch y, de repente, comienzan a correr sobre superficies duras a la velocidad precisa de <\/span>DEMASIADO-DEMASIADO R\u00c1PIDO-DEMASIADO PRONTO<\/b>.<\/span><\/p>\n

Estas personas corren el riesgo de sufrir <\/span>lesiones por uso excesivo<\/b>.<\/span><\/p>\n

Para prevenir estas lesiones hay algunos principios b\u00e1sicos que todo atleta en cualquier etapa debe seguir.<\/span><\/p>\n

1: <\/b>Comienza de a poco y ve despacio. Mucho m\u00e1s lento y mucho menos distancia de lo que crees que puedes.<\/span><\/p>\n

2: <\/b>No aumentes la distancia de carrera en m\u00e1s del 10% por semana.<\/span><\/p>\n

3: <\/b>No corras m\u00e1s de 45 millas por semana. No hay evidencia de que correr m\u00e1s de 45 millas por semana mejore el rendimiento o la salud en general, pero hay una gran cantidad de evidencia de que correr m\u00e1s de 45 millas por semana te pone en riesgo de sufrir una lesi\u00f3n por uso excesivo.<\/span><\/p>\n

4:<\/b> Las mejores superficies para correr son suaves y planas.<\/span><\/p>\n

5: <\/b>Nunca corras con dolor. Si tienes dolor muscular o articular cuando corres, ponte hielo y descansa. Si el dolor persiste por m\u00e1s de una semana, ve a ver a tu m\u00e9dico.<\/span><\/p>\n

6: <\/b>Despu\u00e9s de cualquier “d\u00eda de entrenamiento duro\u201d, programa d\u00edas f\u00e1ciles para recuperarte. Eso no significa que tengas que sentarte en tu sof\u00e1 y comer Haagen Daaz, sino tener un d\u00eda perceptiblemente f\u00e1cil y tratar de no tener dos d\u00edas de entrenamiento “duro” haciendo la misma actividad dos d\u00edas seguidos.<\/span><\/p>\n

7: <\/b>Usa zapatos nuevos cada 500 millas. Estas reglas no son perfectas, pero funcionan para la mayor\u00eda de los atletas nuevos.<\/span><\/p>\n

\"\"<\/p>\n

Relojes inteligentes<\/b><\/p>\n

Los relojes inteligentes son perfectamente precisos para calcular tu frecuencia card\u00edaca. Pueden hacerlo con precisi\u00f3n y exactitud. Cualquier otra cosa que salga de tu reloj inteligente es un c\u00e1lculo vago, basado en una f\u00f3rmula defectuosa y, en \u00faltima instancia, inexacta.<\/span><\/p>\n

Sin profundizar demasiado en los detalles, para calcular tu verdadero VO2Max, tendr\u00edas que estar en una cinta de correr o en una bicicleta fija con una m\u00e1scara sobre la cara y llevar a alguien a trav\u00e9s de un protocolo de ejercicio vigoroso que calcule el consumo de ox\u00edgeno y la producci\u00f3n de CO2 durante ejercicio m\u00e1ximo, a trav\u00e9s de la m\u00e1scara adjunta.<\/span><\/p>\n

Tu reloj no hace eso<\/b>. No tengo idea de c\u00f3mo se calcula una “edad fitness”, pero seguro que suena como una herramienta de marketing. \u00bfTal vez alguien podr\u00eda iluminarme en esto?<\/span><\/p>\n

\"\"<\/p>\n

El ejercicio moderado todos los d\u00edas es una medicina asombrosa y milagrosa<\/b><\/p>\n

Ayuda a prevenir ataques card\u00edacos y accidentes cerebrovasculares al mejorar casi todos los factores de riesgo metab\u00f3licos: reducir la presi\u00f3n arterial, reducir el colesterol, disminuir la incidencia de diabetes a lo largo de su vida, desarrollar huesos y m\u00fasculos sanos y fuertes con la edad y servir como un remedio perfectamente eficaz. Es una medicina tanto en el tratamiento, como en la prevenci\u00f3n de la ansiedad y la depresi\u00f3n.<\/span><\/p>\n

El riesgo del ejercicio se vuelve un poco m\u00e1s alto en el extremo del espectro y cuando se hace compulsivamente, pero esa es una discusi\u00f3n matizada para otro momento y prop\u00f3sito.<\/span><\/p>\n

As\u00ed que para la gran mayor\u00eda de los seres humanos, el ejercicio es <\/span>una medicina positivamente transformadora<\/b> que debe practicarse para optimizar la vida y la salud.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

First of all, I have to say that I don’t consider myself a true runner. I just run every day. There’s a difference. A lot of people have told me that anyone who runs everyday for 2 years IS a runner, but I cook everyday too, and I am not a Chef; I play the […]<\/p>\n","protected":false},"author":38,"featured_media":4713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1,12,38],"tags":[1378,1375,1382,1379,1376,1381,1374,1377,1380],"class_list":["post-4711","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-automotriz","category-blog","category-video","tag-adolfo-salgueiro","tag-fitness","tag-garmin","tag-motivation","tag-new-balance","tag-profesor-de-medicina-familiar-ucf-college-of-medicine","tag-run","tag-running-coach","tag-scott-lang-md","post_format-post-format-video"],"acf":[],"yoast_head":"\nRun every day for 2 years? 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