{"id":7570,"date":"2022-04-26T22:24:07","date_gmt":"2022-04-26T22:24:07","guid":{"rendered":"https:\/\/aictive.co\/?p=7570"},"modified":"2022-04-26T22:24:07","modified_gmt":"2022-04-26T22:24:07","slug":"la-importancia-de-dormir-bien-para-los-runners","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/la-importancia-de-dormir-bien-para-los-runners\/","title":{"rendered":"La importancia de dormir bien para los runners"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">En el running la prevalencia de lesiones es cercana al 50%. Esto ocurre principalmente por la larga distancias que se entrenan y compiten, y por las demandas que significan para el cuerpo esa exigencia. Es un deporte que se realiza solo en un plano, en una direcci\u00f3n, hay una alta fuerza de reacci\u00f3n\u00a0 del suelo y dos pies impactando aproximadamente 1.200 veces el suelo por kil\u00f3metro.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hay muchos factores a considerar en el riesgo de lesi\u00f3n como una buena salud f\u00edsica, emocional y mental, un patr\u00f3n de marcha sim\u00e9trico y eficiente, adecuados rangos de movimiento, fuerza, calzado adecuado, filosof\u00eda de running, entre otros. Hoy nos vamos a centrar en la importancia del sue\u00f1o.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">El sue\u00f1o es considerado vital para la salud del ser humano, y cr\u00edtico para un buen funcionamiento fisiol\u00f3gico y cognitivo. Y se ha sugerido que es una de las estrategias de recuperaci\u00f3n m\u00e1s efectva que tienen los deportistas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durante las horas de sue\u00f1o se secreta la hormona del crecimiento, que es responsable del crecimiento, reparaci\u00f3n muscular, y creadora de hueso. Un 95% de esta hormona se secreta en la etapa del sue\u00f1o profundo. En esta misma etapa, hay una alta actividad neuronal, asociada a una consolidaci\u00f3n de la memoria y aprendizaje de habilidades motoras.\u00a0<\/span><\/p>\n<p><b>\u00bfQu\u00e9 pasa si no dormimos suficiente?<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aumenta el riesgo de lesi\u00f3n<\/b><span style=\"font-weight: 400;\">: Los atletas que duermen menos de 8 horas tienen 1.7 veces m\u00e1s probabilidad de sufrir lesiones que los que duermen m\u00e1s de 8 horas por noche, pues no le est\u00e1n dando el tiempo suficiente al cuerpo para recuperarse despu\u00e9s del entrenamiento.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Disminuye el rendimiento atl\u00e9tico<\/b><span style=\"font-weight: 400;\">: No dormir lo suficiente afecta la velocidad, resistencia, tiempo de reacci\u00f3n, concentraci\u00f3n y habilidades motoras. Dormir m\u00e1s de 8 horas ha demostrado aumentar entre un 15-20% las habilidades motoras.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce la recuperaci\u00f3n, reparaci\u00f3n y crecimiento muscular:<\/b><span style=\"font-weight: 400;\"> Ya explicamos que durante el sue\u00f1o profundo se secreta la hormona del crecimiento, responsable de la reparaci\u00f3n despu\u00e9s del ejercicio. No dormir lo suficiente disminuye la funci\u00f3n neurocognitiva, como la memoria y la atenci\u00f3n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aumenta el riesgo de enfermedad:<\/b><span style=\"font-weight: 400;\"> El ejercicio es un estresor, que activa hormonas que regulan el sistema inmune y funciones metab\u00f3licas. Dormir menos disminuye la protecci\u00f3n de nuestro sistema inmune, aumentando el riesgo de enfermedades o lesiones. Adem\u00e1s se ha asociado con aumento de depresi\u00f3n y ansiedad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dificultad para mantener un peso saludable<\/b><span style=\"font-weight: 400;\">: Menos horas de sue\u00f1o se asocian a un aumento de IMC, ya que afecta a hormonas relacionadas con el apetito y el consumo de alimentos.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Todo cuerpo funciona mejor si dormimos suficiente, por lo tanto, aqu\u00ed algunos consejos para mejorar la calidad del sue\u00f1o.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Despejar mente<\/b><span style=\"font-weight: 400;\">: Antes de dormir, anotar en un papel todo lo que tienes en mente (preocupaciones, pendientes, etc), va a ayudar a disminuir la carga mental y a promover la relajaci\u00f3n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tiempo en pantalla<\/b><span style=\"font-weight: 400;\">: Dejar de usar pantallas una horas antes de ir a dormir ayuda a mejorar la salud del sue\u00f1o. La luz de distintos dispositivos como el celular, computador o la televisi\u00f3n estimula el cerebro, alej\u00e1ndonos de la relajaci\u00f3n necesaria para dormir.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Luz del hogar:<\/b><span style=\"font-weight: 400;\"> Nuestro ritmo circadiano natural, depende de la luz. Disminuir el uso de luz artificial cercana a la hora de ir a dormir, nos sirve para favorecer un estado de descanso y menos estimulaci\u00f3n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ba\u00f1os calientes:<\/b><span style=\"font-weight: 400;\"> El ritmo circadiano favorece una disminuci\u00f3n en la temperatura corporal. Por lo tanto, al tomar una ducha caliente, este efecto de bajas de temperatura es mayor y favorece la somnolencia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Habitaci\u00f3n es un lugar para dormir:<\/b><span style=\"font-weight: 400;\"> Usar la habitaci\u00f3n s\u00f3lo para dormir, y no para trabajar. Lo ideal es que sea un lugar m\u00e1s oscuro, tranquilo, y mas templado que el resto de la casa\u00a0 favorece el descanso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Horario e intensidad de la actividad f\u00edsica<\/b><span style=\"font-weight: 400;\">: La melatonina es un inductor del sue\u00f1o y\u00a0 se sincroniza con el ambiente, ya que depende de la luz. Por lo tanto realizar actividad f\u00edsica a alta intensidad cuando hay menos luz, es contraproducente para la producci\u00f3n de esta hormona. Lo ideal es priorizar actividades en la ma\u00f1ana o durante el d\u00eda.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">En conclusi\u00f3n, para mejorar el rendimiento, recuperaci\u00f3n y disminuir el riesgo de lesiones en el running es importante considerar entre 8-9 horas diarias y un buen dormir. Te invitamos a seguir nuestros consejos para que puedas tener un mejor entrenamiento y poder alcanzar tus objetivos.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>En el running la prevalencia de lesiones es cercana al 50%. Esto ocurre principalmente por la larga distancias que se [&hellip;]<\/p>","protected":false},"author":6,"featured_media":7571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"","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":""}},"footnotes":""},"categories":[1,30],"tags":[114,131,61,42,149,148,150,142,32,128,66,104,41,115,147],"class_list":["post-7570","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-es","tag-bienestar","tag-carrera","tag-corredores","tag-deporte","tag-descansar","tag-dormir","tag-entreamiento","tag-gatorade-maraton-de-santiago","tag-maraton","tag-maraton-de-santiago","tag-move-check-running","tag-runners","tag-running","tag-salud","tag-sueno"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La importancia de dormir bien para los runners -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/aictive.co\/blog\/la-importancia-de-dormir-bien-para-los-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La importancia de dormir bien para los runners -\" \/>\n<meta property=\"og:description\" content=\"En el running la prevalencia de lesiones es cercana al 50%. Esto ocurre principalmente por la larga distancias que se [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/aictive.co\/blog\/la-importancia-de-dormir-bien-para-los-runners\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-26T22:24:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/aictive.co\/wp-content\/uploads\/2022\/04\/sueno_es.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1567\" \/>\n\t<meta property=\"og:image:height\" content=\"732\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Cristian Perez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cristian Perez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" 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