by: Charly TacachoPosted on:

Cadencia del corredor. Que es y cómo mejorarla

En las últimas décadas la actividad física creció, principalmente salir a caminar y la carrera a pie o “running” como se adoptó éste término anglosajón en América Latina, ya que son actividades naturales para el ser humano y accesible para todo el mundo.
A partir de la década de 1970 se produce un crecimiento exponencial del deporte a pie y outdoor (fuera de casa o al aire libre) que se ve reflejado en carreras de corta y larga distancia, y que a día de hoy sigue siendo tanto una actividad recreativa muy popular como un deporte competitivo y de desafío personal. Prueba de ello, es la participación masiva en la multitud de acontecimientos como carreras populares y maratones, lo cual muestra la importancia de las carreras de fondo en la sociedad actual (1).

Esto ha ocasionado un aumento de lesiones que antes no existían y muchos estudios se centraron en el número de pasos por minutos (cadencia) que un corredor hace a lo largo de un entrenamiento o competencia para intentar mejorar la salud articular y evitar posibles molestias o lesiones.

¿Cuál es la mejor cadencia?

La cantidad de pasos por minuto o cadencia de un corredor es un dato que vemos habitualmente en los relojes GPS o en las aplicaciones para correr que existen y veremos más adelante.

Desde que el entrenador norteamericano Jack Daniels observó en los Juegos Olímpicos de los Ángeles en 1.984 el número de pasos que los atletas Olímpicos, tanto hombres como mujeres, de 800m daban mientras competían sabemos que 180 pasos por minuto es lo ideal para mejorar la economía de carrera, entre otros aspectos.

Descubrió que cuanto más lenta es la cadencia, más tiempo tiempo están en el aire, por lo tanto, un mayor impacto en el suelo, lo que puede conducir a un mayor riesgo de lesión, mientras que una cadencia mayor reduce la fuerza de impacto en el suelo.

BENEFICIOS DE MEJORAR TU CADENCIA AL CORRER

La ciencia a lo largo de los años ha estudiado como reducir esos impactos en el suelo y así mejorar la técnica de carrera y cadencia.

Veamos algunos beneficios de mejorar la cadencia para reducir algunos posibles factores lesivos en los corredores.

Carga plantar

Las lesiones por sobrecarga plantar son comunes en corredores, tanto profesionales como recreativos. Los ejercicios de fuerza específica están recomendados para prevenir este tipo de lesiones.

Pero un estudio científico es concluyente y demuestra que un aumento de cadencia de entre un 5% y un 10% a la autoseleccionada genera una disminución en el tiempo de contacto con el suelo, algo que genera positivamente en una menor transferencia de cargas verticales                y menor estrés en las estructuras del pie, rodilla y cadera (2,3). No se han observado déficits en el rendimiento y consumo de oxígeno a largo plazo en los corredores que han implementado este cambio, siempre y cuando los aumentos no excedan el 10%. Así vamos a prevenir las concurrentes fascitis plantar en corredores.

Eficiencia de carrera

La eficiencia de carrera es la relación que existe entre la energía invertida en el deporte y la energía útil, por lo tanto, es la cantidad mínima de esfuerzo que debemos invertir para obtener el mejor resultado. Así incrementamos la capacidad de mantener ese esfuerzo durante el tiempo que necesitemos.

El término economía de carrera (EC) suele referirse al estado estable de consumo de oxígeno a una intensidad determinada (4). Esta variable nos indica el gasto de energía necesario para realizar esa intensidad de carrera. La economía del esfuerzo o carrera es una variable que se ha utilizado en la literatura científica para la evaluación de deportes de resistencia.

Un estudio piloto trató de analizar este parámetro en corredores habituales y las consecuencias, tanto positivas como negativas, de modificar la cadencia. Los resultados obtenidos mostraron que, incrementando un 10% la cadencia de carrera respecto a la utilizada normalmente, no se producen variaciones considerables en el consumo de oxígeno (economía de carrera) (5).

Por tanto, según los estudios mencionados, el aumentar el número de pasos por minuto sería beneficioso en términos de prevención de lesiones para el corredor, pero ineficaz en términos de consumo de oxígeno.

Biomecánica de carrera

El análisis biomecánico de carrera sirve para prevenir o detectar posibles lesiones, así como mejorar el rendimiento en carrera.

El estudio anterior también analizó minuciosamente los cambios que se producían en la técnica de carrera de ese mismo grupo al modificar su cadencia en un 10%. Estos fueron los resultados (5):

  • Decrece el grado de dorsiflexión (movimiento en la articulación del tobillo por el cual los dedos del pie se acercan a la espinilla, se curvan hacia arriba y disminuyen el ángulo entre el dorso del pie y la pierna) de tobillo en la fase inicial de contacto.
  • Menor aducción (movimiento que se aleja de la línea media del cuerpo) de cadera.
  • Disminución de la carga vertical sobre las articulaciones del tren inferior.

Esto se traduce directamente en un menor riesgo de lesiones por sobreuso, que afectan a un gran número de corredores habituales.

CONSEJOS PARA MEJOARR TU CADENCIA

Sé paciente

En este mundo donde la sobreinformación abunda posiblemente desees generar los cambios de forma inmediata, pero esto podría empeorar las cosas. Sé paciente e intenta de a poco la mejora, más adelante te daremos opciones de entrenamientos para éste fin.

Los pasos más cortos harán que mejores tu cadencia, al inicio puede verse extraño o hacer parecer que corres mal, pero es todo lo contrario, estas practicando para ser un mejor corredor.

Mayor cadencia no se traduce en mayor velocidad

El objetivo de aumentar la cadencia no es ir más rápido o correr más fuerte, se trata de mejorar tu rendimiento y prevenir lesiones.

Lo que debemos practicar es un menor tiempo de contacto con el suelo, así mejorar la zancada y el apoyo del pie en el suelo. Lo primero que practicaremos es salir rápidamente del suelo, como el juego de niños que decíamos que el piso es de lava. A partir de este ejercicio podremos seguir avanzando.

Elige tu música para mejorar la cadencia

La música y el ritmo de la música es un método inconsciente para mejorar tu cadencia de corredor. En Spotify vas a encontrar lista de música a ritmos de 150/160 o más bpm (beats por minuto lo que traduces a pasos por minuto), puedes armar tu lista para comenzar a mejorar de forma agradable e inconsciente.

Un estudio ha demostrado que el tempo de la música es capaz de afectar el rendimiento del ejercicio de las actividades de resistencia repetitivas y un medio espontáneo para mejorar la cadencia del corredor (6). Los aumentos en la frecuencia de pasos pueden resultar beneficiosos en la prevención y el tratamiento de lesiones comunes relacionadas con la carrera y puede ser especialmente relevante para fines de tratamiento, como la prescripción de ejercicios y el reentrenamiento de la marcha.

APLICACIONES PARA ENTRENAR A UNA CADENCIA DETERMINADA

Para buscar e ir mejorando de a poco la sincronía del movimiento de las piernas con la frecuencia de pasos un metrónomo es lo ideal.

Un metrónomo es un instrumento para medir el tempo o pulso de una composición musical y marchar de modo exacto al compás.

Este instrumento puede ser útil a la hora de corregir la cadencia de forma gradual. El tempo se mide en beats por minuto (BPM), o lo que es igual en pasos por minuto (ppm).

Te presentamos 5 (cinco) aplicaciones de metrónomos que puedes descargar que serán muy útiles:

  1. METRONOME
  2. METRONOME BEATS
  3. AUDIOSTEPS (además de seleccionar la cadencia determinada, te busca música con este tiempo musical).
  4. CADENCE TRAINER (sirve para corredores y ciclista, ideal para los entrenamientos cruzados).
  5. MUSIC MOTION RUNNING (también sincroniza la música con la cadencia y realiza un seguimiento de distancia, tiempo y ritmo).

También puedes contar con éstas aplicaciones que van a medir tu cadencia entre otros parámetros del entrenamiento, algunas vienen con tu reloj. Con este dato vas a tener un parámetro inicial para empezar a mejorar:

  1. RUNKEEPER
  2. RUNSTATIC
  3. STRAVA
  4. NIKE +
  5. 5K
  6. GARMIN CONNECT
  7. SUUNTO
  8. POLAR
  9. COROS

ENTRENAMIENTOS PARA AUMENTAR TU CADENCIA

  1. Después de una carrera fácil o entrada en calor, haz cincosprints de aceleración por una pendiente suave de 150 a 200 metros, alcanzando la máxima velocidad en la parte inferior. Realiza un descanso óptimo de forma activa o caminando para recuperar entre series.
  2. Utilizando zancadas cortas y rápidas, da tantos pasos como puedas en 20 metros.Mantén el contacto con el suelo lo más corto posible. Corre durante 20 metros. Repite cuatro o cinco veces.
  3. Corre fartleksde 30 segundos, 1 minuto, 2 minutos y 3 minuto a ritmo de 5 Km. Entre series haz un descanso activo caminando o al trote muy suave. Haz dos a tres series. Cuenta tus pasos o utiliza el metrónomo durante cada repetición.

CONCLUSIÓN

Claramente la ciencia ha demostrado que la mejora biomecánica y la cadencia puede prevenir de lesiones en la fascia y/o diferentes estructuras del pie y tren inferior. Hay muchos métodos para lograrlo y con la ayuda de la tecnología será más sencillo.

Siempre te recomendamos que tengas a un profesional para poder guiarte y en nuestro grupo vas a encontrar a los mejores, te invitamos a que seas parte del Team Vultur.

REFERENCIAS

  1. Marienke van Middelkop, Kolkman, van Otchen Bierma-Zeinstra, & Koes (2007)
  2. Heidersscheit B, Chumanov E, Michalski M, Wille C, Ryan M; Effects of Step Rate Manipulation on Joint Mechanics during Running; Med Sci Sports Exerc. 2011 February; 43(2): 296–302.
  3. Hobara H, Sato T, Sakaguchi M, Sato T, Nakazawa K; Step Frequency and Lower Extremity Loading During Running; Int J Sports Med 2012; 33: 310–313.
  4. Conley DL, Krahenbuhl GS. Running economy and distance running performance of highly trained athletes. Med Sci Sports Exerc. 1980; 12:357-60.
  5. Hafer, JF, Brown, AM, de Mille, P., Hillstrom, HJ, y Garber, CE (2015). El efecto de un protocolo de reentrenamiento cadencia en el funcionamiento de la biomecánica y la eficiencia: un estudio piloto. Journal of Sports Sciences, 33 (7), 724-731.
  6. Edith Van Dyck, 1Bart Moens,1 Jeska Buhmann,1 Michiel Demey,1 Esther Coorevits,1 Simone Dalla Bella,2 and Marc Leman. December 2015. Spontaneus entrainment of running cadence to music tempo.

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