Haz una rutina de fuerza. Aún si tu meta es correr una maratón, debes practicar ejercicios de fuerza y resistencia. Unos músculos fuertes queman más calorías, ayudan a prevenir lesiones y endurecen tus huesos.
Comienza a trabajar con pesas o haciendo ejercicios como lagartijas y nunca olvides realizar un estiramiento adecuado. Descansa después de ejercitar cada grupo muscular por al menos 2 o 3 días.
Aprende con técnica. Así sea correr o levantar pesas, aprender una buena técnica evitará que te lesiones. No asumas que lo estás haciendo bien, especialmente si tu rutina te está causando dolor.
Busca un entrenador o especialista que te pueda orientar o lee revistas o mira videos que te expliquen cómo hacer ejercicios con la técnica correcta. No olvides usar ropa deportiva cómoda. Evita salir a correr con el calzado equivocado o ropa que no sea cómoda para ti.
Referencias:
Christopher B Forsyth, Robin M Voigt, Helen J Burgess, Garth R Swanson, Ali Keshavarzian. Circadian rhythms, alcohol and gut interactions. Alcohol 2015 May 20,;49(4):389-398. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4431951/
Swanson GR, Gorenz A, Shaikh M, Desai V, Kaminsky T, Van Den Berg J, et al. Night workers with circadian misalignment are susceptible to alcohol-induced intestinal hyperpermeability with social drinking. Am J Physiol Gastrointest Liver Physiol 2016 Jul 01,;311(1):192. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4967173/
Burke TM, Markwald RR, McHill AW, Chinoy ED, Snider JA, Bessman SC, et al. Effects of caffeine on the human circadian clock in vivo and in vitro. Sci Transl Med 2015 Sep 16,;7(305):305ra146. https://www.ncbi.nlm.nih.gov/pubmed/26378246
Landolt HP. CIRCADIAN RHYTHMS. Caffeine, the circadian clock, and sleep. Science 2015 Sep 18,;349(6254):1289. http://science.sciencemag.org/content/349/6254/1289
Sepkowitz KA. Energy Drinks and Caffeine-Related Adverse Effects. JAMA 2013 /01/16;309(3):243-244. https://jamanetwork.com/journals/jama/article-abstract/1487123?redirect=true
Shah SA, Occiano A, Nguyen TA, Nguyen NN, Chan A, Sky JC, et al. Electrocardiographic and blood pressure effects of energy drinks and Panax ginseng in healthy volunteers: A randomized clinical trial. International Journal of Cardiology 2016 Sep 1,;218:318-323. http://www.internationaljournalofcardiology.com/article/S0167-5273(16)30900-7/fulltext
Visram S, Cheetham M, Riby DM, Crossley SJ, Lake AA. Consumption of energy drinks by children and young people: a rapid review examining evidence of physical effects and consumer attitudes. BMJ Open 2016 Oct 08,;6(10):e010380. http://bmjopen.bmj.com/content/6/10/e010380.long
Marczinski CA, Fillmore MT, Henges AL, Ramsey MA, Young CR. Effects of energy drinks mixed with alcohol on information processing, motor coordination and subjective reports of intoxication. Experimental and Clinical Psychopharmacology. 2012;20:129-138.
https://www.ncbi.nlm.nih.gov/pubmed/22023670
Kokubo T, Ikeshima E, Kirisako T, Miura Y, Horiuchi M, Tsuda A. A randomized, double-masked, placebo-controlled crossover trial on the effects of L-ornithine on salivary cortisol and feelings of fatigue of flushers the morning after alcohol consumption. BioPsychoSocial Medicine. 2013;7:6-6. https://bpsmedicine.biomedcentral.com/articles/10.1186/1751-0759-7-6
Cvejic E, Lloyd AR, Vollmer-Conna U. Neurocognitive improvements after best-practice intervention for chronic fatigue syndrome: Preliminary evidence of divergence between objective indices and subjective perceptions. Comprehensive Psychiatry. 2016;66:166-175.
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