Cómo usar los bastones en el Trail
by: Charly TacachoPosted on:

CÓMO USAR LOS BASTONES EN EL TRAIL

El uso de bastones en Trail Running y ultramaratones se ha vuelto cada vez más popular. Alguna vez limitados en gran medida a las carreras europeas, ahora se pueden ver bastones de Trail en casi cualquier carrera en Argentina, pero también en excursionistas, trekking, montañistas y hasta raquetas de nieve.

Los avances en los materiales y la construcción han ayudado a que los bastones sean más livianos y fáciles de transportar y guardar. Se pueden usar para ayudar en la propulsión, la estabilidad y para ayudar a distribuir la carga total de correr cuesta arriba y cuesta abajo. El uso de bastones siempre es una elección personal.

Ya te enseñamos cuando usarlos, ahora veremos cómo usar bastones en el Trail Running y como elegirlos dentro de un amplio mercado cada vez más creciente.

Ventajas de correr con bastones

Ventajas de correr con bastones
Ventajas de correr con bastones

El uso adecuado de los bastones en trail running según abundantes estudios como (Monnet & Decathlon, 2007) genera numerosas ventajas como:

  • Reducción de la carga en las piernas en ascenso del 15%.
  • Reducción de la carga de las piernas en descenso del 20%, antes leer nuestro artículo de cuando usar bastones.
  • Coste energético neto nulo: bastonear incrementa en 50% el gasto de energía del tren superior, pero el ahorro de energía del volumen muscular del tren inferior, más grande, puede equilibrar dicho incremento.
  • Mejora la seguridad del corredor al contar con 4 puntos de apoyo.

1. Pueden ayudar con la postura

Algunos corredores encuentran que los bastones les ayudan a mantener una postura más erguida mientras suben, y especialmente cuando están fatigados. Si bien el remedio a largo plazo para encorvarse hacia adelante debería ser entrenar para no necesitar los bastones, a corto plazo pueden ayudar a minimizar el dolor de espalda causado por la postura alterada debido a la fatiga.

2. Pueden ayudar con la propulsión, pero a un costo

El uso de bastones en el Trail puede ayudarlo a mantener un ritmo más rápido, particularmente cuesta arriba, al agregar fuerza de propulsión sobre cuatro puntos de contacto en lugar de solo sus dos pies. Sin embargo, es posible que no le ahorren energía y, en algunos casos, serán menos económicos y, por lo tanto, requerirán más energía. Entrenar consistentemente con bastones puede mejorar tu economía al usarlos.

3. Distribuyen la carga

Una de las mayores ventajas de usar bastones es simplemente quitar parte de la carga de trabajo de las piernas a los brazos. Esto puede ser una ventaja, incluso si no eres necesariamente más rápido mientras los usas. Al reasignar parte del trabajo necesario de las piernas a los brazos, puede reducir la fatiga localizada asociada con los muchos miles de contracciones que tendrán que manejar los músculos de las piernas durante el transcurso de un ultramaratón. Esto, en teoría, dejará tus piernas frescas por más tiempo, retrasará la fatiga y te dejará mejor para la última mitad de la carrera.

Contras de correr con bastones

Contras de correr con bastones
Contras de correr con bastones.

1. Son algo más para llevar

La mayoría de los atletas usan bastones plegables que se pueden atar a una mochila. Puede que no pesen mucho, pero son bastante voluminosos y, a veces, simplemente estorban. Antes de su evento, examine el curso y determine dónde es más probable que los necesite, atendiendo a nuestro artículo anterior. Considere recogerlos en una estación de ayuda y dejarlos en una estación posterior, si las reglas lo permiten.

2. Pueden interponerse en el camino

Tomar un trago o comer mientras está en movimiento puede ser menos conveniente cuando lleva bastones. No es demasiado complicado sujetar ambos bastones con una mano mientras se ingiere comida o líquidos, pero para un corredor de ultramaratón fatigado puede ser la molestia suficiente como para retrasar o dejar de comer y beber, o detenerse por completo para comer/beber. Cualquiera de los dos, o ambos, normalmente anulan cualquier ventaja de ritmo que pueda haber proporcionado el uso de los bastones.

Consejos para usar bastones de manera efectiva

Al elegir la altura, el codo debe quedar a 90° o cerca de ese valor.
Al elegir la altura, el codo debe quedar a 90° o cerca de ese valor.

Considere estos factores antes de decidir usar o no bastones en su ultra:

  • En términos generales, cuanto más vaya a hacer caminatas potentes y mayor sea la cantidad de cambio vertical en el recorrido, más ayuda obtendrá al usar bastones.
  • Debes entrenar con bastones durante al menos cuatro semanas antes de la carrera. Esto es para adquirir la habilidad, la fuerza y ​​la resistencia necesarias en los brazos para usar los bastones con eficacia. También le dará tiempo para decidir si desea usar los bastones solo cuando se desplace cuesta arriba o tanto en las partes cuesta arriba como cuesta abajo.
  • Puede usar sus bastones para la estabilidad (cuesta arriba y cuesta abajo), para la propulsión (solo cuesta arriba) y como un medio para hacer frente a las fuerzas asociadas con la carrera cuesta abajo. Obtendrá el mayor beneficio si aprende a usarlos para los tres.
  • Encuentre el tamaño de poste correcto. Su codo debe estar doblado a aproximadamente 90 grados cuando sus codos estén a los costados y los postes estén tocando el suelo. Debería poder agarrar el mango más alto o más bajo, según la situación.
  • Si usa sus bastones para la propulsión, alinee y mida el golpe del bastón con el golpe del pie, paso a paso. Esto maximizará el trabajo realizado por la parte superior del cuerpo.

Tipos de bastones

Tipos de bastones de trekking
Tipos de bastones de Trekking y Trail Running.

Bastones de trekking: los bastones de trekking mejoran su estabilidad y pueden reducir la fuerza en sus rodillas mientras camina y viaja con mochila. La mayoría son ajustables en longitud y algunas incluyen resortes internos que absorben los impactos para reducir aún más el impacto.

Bastón de senderismo: a veces llamado bastón para caminar o bastón de viaje, este es un bastón único que es más efectivo cuando se usa en terreno relativamente plano y con poca o ninguna carga en la espalda. Los bastones de senderismo son ajustables y algunos incluyen una función de absorción de impactos. 

Características de los bastones

Luis Alberto Hernando realizando su técnica de bastoneo.
Luis Alberto Hernando realizando su técnica de bastoneo.

Dependiendo de cómo planee usar los bastones, es posible que desees considerar algunas de estas características:

Ajustable: muchos bastones de trekking se ajustan en longitud para mejorar la estabilidad en diferentes terrenos. Por lo general, se ajustan de aproximadamente 24 a 55 pulgadas de largo. Por lo general, querrá acortar los bastones cuando vaya cuesta arriba y alargarlos cuando vaya cuesta abajo.

No ajustable: algunos bastones no se ajustan en longitud. Estos bastones de longitud fija tienden a ser más ligeros que los bastones ajustables porque funcionan con menos piezas, lo que los hace populares entre la multitud de ultraligeros. Son excelentes para actividades en las que sabes que solo necesitas una cierta longitud.

Plegables: los bastones plegables funcionan como los bastones de una tienda de campaña en lugar de colapsar sobre sí mismos como los bastones ajustables. Los plegables suelen ser los más pequeños para llevar y, a menudo, son muy livianos y rápidos de desplegar. Son especialmente populares entre los ultracorredores y los trail runners.

Bastones amortiguadores: estos ofrecen resortes internos que absorben los golpes cuando caminas cuesta abajo. Con la mayoría de los bastones, esta función se puede desactivar cuando no se necesita, como cuando camina cuesta arriba. La absorción de impactos es una buena característica para cualquier excursionista, pero se recomienda especialmente si tiene caderas, rodillas o tobillos inestables o ha tenido lesiones previas en esas articulaciones.

Bastones estándar: estos no tienen una función de absorción de impactos y, como resultado, son más livianos y menos costosos. Si bien no absorben tanto impacto cuando van cuesta abajo, brindan un nivel similar de equilibrio y soporte que los postes amortiguadores.

Ultraligero: Los bastones ultraligeros ofrecen la ventaja de un menor peso de oscilación, lo que los hace más fáciles y rápidos de mover. En el transcurso de una caminata larga, esto significa menos fatiga. Los bastones ultraligeros también son más fáciles de empacar. 

Soporte de cámara: algunos bastones de senderismo incluyen un soporte de cámara incorporado debajo del mango, lo que permite utilizar el bastón como monopie.

Otras consideraciones sobre bastones

Forma correcta de pasar la mano por la dragonera o muñequera.
Forma correcta de pasar la mano por la dragonera o muñequera.

Muñequeras o dragoneras: en realidad, es bastante común ver a los Trail Runners usar incorrectamente las muñequeras de sus bastones. Para usarlos de la manera correcta, pase la mano por la parte inferior de la correa. luego tire hacia abajo y tome la empuñadura del bastón. Esta técnica sostiene la muñeca y le permite mantener la mano relajada en el agarre.

Puede ajustar la longitud de la correa para que cuando baje la mano sobre la correa quede alineada con el lugar donde desea que descanse en la empuñadura. El ajuste adecuado de la correa le permite soltar el bastón para tomar una foto, comer, beber o ajustar su mochila y luego volver a agarrar fácilmente el bastón en el lugar correcto.

Ten en cuenta que muchos bastones tienen correas específicas para la mano derecha e izquierda, y que algunos tienen correas acolchadas o forradas para ayudar a prevenir las rozaduras.

Cestas: los bastones generalmente incluyen una pequeña canasta extraíble en el extremo de la punta. Las cestas más grandes se pueden sustituir para su uso en terrenos con nieve o barro.

Puntas del bastón: las puntas de carbono o acero se usan comúnmente para proporcionar tracción, incluso sobre hielo. Los protectores de punta de goma prolongan la vida útil de las puntas y protegen su equipo cuando los bastones se guardan en su mochila. También son buenos para su uso en áreas sensibles para reducir el impacto en el suelo. Las puntas para caminar de goma en ángulo (generalmente se venden por separado) se usan en asfalto u otras superficies duras.

Formas de posicionar los bastones

Formas de posicionar los bastones
Formas de posicionar los bastones correctamente en pendientes

Alternando tus bastones y piernas

La mayoría de los corredores de Trail empiezan a usar bastones rápidamente y adoptan el ritmo adecuado de posicionar el bastón opuesto al mismo tiempo que el pie contrario (pie derecho, bastón izquierdo, pie izquierdo, bastón derecho, etc.). Si pierde el ritmo, solo sigue caminando mientras levantas los bastones del suelo por un momento para que puedas reiniciar. Comienza a posicionar los bastones nuevamente tan pronto como estés listo. Pronto esto se volverá completamente natural y ni siquiera tendrás que pensar en ello.

Posición doble

De vez en cuando, es posible que desees posicionar ambos bastones al mismo tiempo y luego dar dos pasos, posicionar ambos postes nuevamente y continuar. Esto puede ser beneficioso en subidas empinadas donde se necesita la estabilidad de ambos bastones en el suelo al mismo tiempo.

Caminar Naturalmente

Al usar bastones, es mejor caminar de forma natural y mantener un balanceo natural de los brazos como si no tuviera bastones en las manos. Los bastones pueden estar ligeramente inclinados detrás de usted para que, cuando los posicione, pueda impulsarse para ayudarlo en su movimiento hacia adelante.

Obstáculos

Los bastones pueden ser muy útiles cuando encuentra obstáculos en el camino:

  • Cruces de arroyos y ríos: los bastones brindan la estabilidad que tanto necesita cuando tiene que caminar por el agua. Asegúrate de que cada vez que posiciones tu bastón, esté seguro en la parte inferior antes de seguir adelante. Si el agua es profunda, alarga los palos.
  • Charcos: puede maniobrar alrededor de ellos, usando sus bastones para mantener la estabilidad, o puede hacer un «salto con apoyo» hacia el otro lado posicionando ambos bastones y saltando sobre ellos.
  • Rocas grandes: Para levantarse y pasar por encima de rocas grandes, los bastones pueden darle un empujón útil. Para hacer esto, posiciona ambos bastones en el suelo y mientras subes a la roca, empuja los palos para llegar hasta la roca.
  • Troncos: Para pasar por encima de un tronco, simplemente posicione los palos en el suelo y utilícelos para la estabilidad. Si está caminando sobre un tronco para cruzar el agua, puede usar los bastones para mejorar su equilibrio extendiéndolos hacia ambos lados (imagínese un equilibrista que usa un bastón grande para mantener el equilibrio).

Nuestra recomendación

Manuel Merilla utilizando bastones de caña de bambú hechos por él mismo.
Manuel Merilla utilizando bastones de caña de bambú hechos por él mismo.

Mejor que lo cuente el propio Manuel Merillas, como lo ha publicado en sus redes:

La historia de estos bastones de Bambú, no viene de hace 2 años, ya 5 años atrás como todo el mundo me gaste 120 euros(con descuento…) en unos bastones plegables con mas de 400g el par ,en menos de un año se empezaron a romper por todos lados, hasta que cuando haciendo el anillo de picos de Europa en su modalidad invernal, los partí, se intento reparar pero ya no valía para nada. Tanto mi padre como yo cansados de repararlos, decidimos probar con esa idea de usar el mejor material de la naturaleza, el bambú…
Fue en Abril del 2014 en el campeonato de España donde enfrente de mi habitación tenia unas cañas, cortamos un par, las preparamos bien y a correr al día siguiente ,hasta el día de hoy y puedo decir que es una de las mejores ideas que hemos tenido el viejo y yo!

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