REGLA 1 Entrena por sensacionesPara conseguir marcas hay que ser m&aacute;s que riguroso, pero para mantener nuestra salud y bienestar f&iacute;sico, debemos hacer los rodajes y cambios de ritmo teniendo en cuenta las sensaciones del cuerpo. Es decir, si te apetece ir m&aacute;s r&aacute;pido, incrementas el ritmo y si no, pues aflojas. Esto no tiene que ser una excusa para entrenar siempre despacio, habr&aacute; que dejar la pereza atr&aacute;s y de vez en cuando darle una alegr&iacute;a al organismo para sacudir el estr&eacute;s con unas peque&ntilde;as series, unas cuestas, unos progresivos&hellip;REGLA 2No &ldquo;recuperes&rdquo; los entrenamientos que no has realizadoA todos nos surgen imprevistos que espor&aacute;dicamente nos impiden realizar el entrenamiento programado. Si te tienes que saltar una pr&aacute;ctica, no debes tratar de recuperarla en los d&iacute;as sucesivos. Contin&uacute;a con lo siguiente que te toque y olv&iacute;date de lo que no has realizado. Si coincide que durante una semana, por una cosa u otra, no entrenas nada, debes aprovecharla como de descanso, que ser&aacute; algo que tengas que realizar todos los meses para poder asimilar los entrenamientos de las semanas anteriores. Tampoco pasa nada si en un determinado mes este lapso se alarga a dos. Esto no debe agobiarte; tendr&aacute;s que pensar que est&aacute;s recuperando el cuerpo de los entrenamientos pasados y que en 15 d&iacute;as apenas se pierde un poco de nivel, simplemente te encontrar&aacute;s sin ritmo cuando retomes de nuevo los entrenamientos, pero pronto recuperar&aacute;s la forma f&iacute;sica anterior.REGLA 3 Contabiliza minutos en lugar de kil&oacute;metrosEn muchos de los planes de entrenamientos se establecen las sesiones a realizar con base en los kil&oacute;metros, y esto nos puede llevar a error dependiendo del nivel del atleta, ya que unos rodar&aacute;n c&oacute;modos a cuatro minutos el kil&oacute;metro y otros lo har&aacute;n a m&aacute;s de seis. Por tanto, es crucial seguir las sesiones por tiempo en lugar de por distancia. As&iacute; podremos controlarlos mejor.REGLA 4 Entrenar el doble no significa mejorar en esa proporci&oacute;nPara mantener un nivel f&iacute;sico considerable no es necesario matarse al entrenar, ya que aumentar los d&iacute;as de entrenamiento, de tres a seis, no conlleva mejorar lo doble. Si no dispones del suficiente tiempo o notas que no disfrutas cuando entrenas muchos d&iacute;as, deber&iacute;as quedarte en el punto de nuestra gr&aacute;fica, en el cual con el m&iacute;nimo entrenamiento, obtengas el m&aacute;ximo rendimiento y eso podr&iacute;a ser entrenar tan solo entre dos y tres d&iacute;as semanales.ENTRENAMIENTO SEMANAL POR MESES A continuaci&oacute;n expondremos un ejemplo pr&aacute;ctico de un entre namiento anual muy sencillo para aquellos corredores de nivel medio que no quieran agobiarse y pretendan disfrutar todo el a&ntilde;o sin que su rendimiento se vea resentido.<img class="img1-thumbnail" src="http://magarticles.magzter.com/articles/7566/215084/58dc4936bc3ec/page671490831657.jpg" owidth=502 oheight=581" />NOTA IMPORTANTE: en cada mes hay que dejar una semana (no importa si es a principios, mediados o al final) de descanso total en la que no se podr&aacute; correr, pero s&iacute; hacer otros deportes que apetezcan y no produzcan demasiada fatiga. Procura que esa semana coincida con los compromisos y las obligaciones.

4 reglas de oro para no agobiarte entrenando

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