[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-es-2026-01-16-como-equiparse-para-correr-bajo-lluvia":3},{"article":4,"alternates":337},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"lang":15,"translationKey":16,"body":17,"published":14},"6a2ee69600ac93cebc81cdbc","articles:2026-01-16-como-equiparse-para-correr-bajo-lluvia.es.md","\u002Farticles\u002Farticles:2026-01-16-como-equiparse-para-correr-bajo-lluvia.es","Cómo equiparse para correr bajo la lluvia","¡No dejes que el tiempo arruine tus entrenamientos! Descubre nuestros consejos para elegir la ropa ideal: chaqueta, zapatillas, accesorios y estrategias para mantenerte (casi) seco.","\u002Fimg\u002Frunning-rain.jpg","Equipamiento","seb","2026-01-16",true,"es","equiper-pluie",{"type":18,"children":19},"root",[20,29,35,40,47,52,59,79,85,90,96,101,126,132,137,170,176,182,187,193,198,204,249,255,260,291,296,300,306],{"type":21,"tag":22,"props":23,"children":25},"element","h1",{"id":24},"correr-bajo-la-lluvia-cuestión-de-equipamiento-y-mentalidad",[26],{"type":27,"value":28},"text","Correr bajo la lluvia: Cuestión de equipamiento y mentalidad",{"type":21,"tag":30,"props":31,"children":32},"p",{},[33],{"type":27,"value":34},"\"No existe el mal tiempo, solo la ropa inadecuada.\" Este dicho escandinavo se aplica perfectamente al running. Correr bajo la lluvia puede ser una experiencia increíblemente refrescante y meditativa, siempre y cuando no acabes empapado y congelado a los 5 minutos.",{"type":21,"tag":30,"props":36,"children":37},{},[38],{"type":27,"value":39},"Aquí te explicamos cómo adaptar tu equipamiento para enfrentarte a los elementos con una sonrisa.",{"type":21,"tag":41,"props":42,"children":44},"h2",{"id":43},"_1-parte-superior-la-estrategia-de-capas",[45],{"type":27,"value":46},"1. Parte superior: La estrategia de capas",{"type":21,"tag":30,"props":48,"children":49},{},[50],{"type":27,"value":51},"La gestión del sudor es aún más crítica bajo la lluvia. Si estás mojado por tu propio sudor dentro de una chaqueta impermeable, el resultado será el mismo que sin chaqueta: tendrás frío.",{"type":21,"tag":53,"props":54,"children":56},"h3",{"id":55},"la-capa-base",[57],{"type":27,"value":58},"La capa base",{"type":21,"tag":30,"props":60,"children":61},{},[62,64,70,72,77],{"type":27,"value":63},"Olvídate del algodón que absorbe el agua y enfría el cuerpo. Opta por una ",{"type":21,"tag":65,"props":66,"children":67},"strong",{},[68],{"type":27,"value":69},"camiseta técnica transpirable",{"type":27,"value":71}," o, si hace fresco, una primera capa de ",{"type":21,"tag":65,"props":73,"children":74},{},[75],{"type":27,"value":76},"lana merino",{"type":27,"value":78}," que conserva el calor incluso mojada.",{"type":21,"tag":53,"props":80,"children":82},{"id":81},"la-capa-intermedia-opcional",[83],{"type":27,"value":84},"La capa intermedia (opcional)",{"type":21,"tag":30,"props":86,"children":87},{},[88],{"type":27,"value":89},"Según la temperatura, añade un maillot de manga larga. El objetivo es el aislamiento térmico.",{"type":21,"tag":53,"props":91,"children":93},{"id":92},"la-capa-exterior-hidrofugante-vs-impermeable",[94],{"type":27,"value":95},"La capa exterior: Hidrofugante vs Impermeable",{"type":21,"tag":30,"props":97,"children":98},{},[99],{"type":27,"value":100},"Aquí es donde suele cometerse el error.",{"type":21,"tag":102,"props":103,"children":104},"ul",{},[105,116],{"type":21,"tag":106,"props":107,"children":108},"li",{},[109,114],{"type":21,"tag":65,"props":110,"children":111},{},[112],{"type":27,"value":113},"Chaqueta hidrofugante (Water-repellent):",{"type":27,"value":115}," El agua resbala por el tejido pero puede acabar traspasando en un aguacero fuerte. Ventaja: excelente transpirabilidad. Ideal para lluvia ligera o entrenamientos intensos.",{"type":21,"tag":106,"props":117,"children":118},{},[119,124],{"type":21,"tag":65,"props":120,"children":121},{},[122],{"type":27,"value":123},"Chaqueta impermeable (Waterproof):",{"type":27,"value":125}," Bloquea el agua. Busca la indicación \"Schmerber\" (índice de impermeabilidad). Para running, una chaqueta de 10.000 Schmerber es un buen estándar. Asegúrate de que también sea transpirable (RET \u003C 6 idealmente) para evacuar la condensación.",{"type":21,"tag":41,"props":127,"children":129},{"id":128},"_2-parte-inferior-minimizar-el-roce",[130],{"type":27,"value":131},"2. Parte inferior: Minimizar el roce",{"type":21,"tag":30,"props":133,"children":134},{},[135],{"type":27,"value":136},"Las piernas sufren menos el frío que el torso ya que los músculos están en acción constante.",{"type":21,"tag":102,"props":138,"children":139},{},[140,150,160],{"type":21,"tag":106,"props":141,"children":142},{},[143,148],{"type":21,"tag":65,"props":144,"children":145},{},[146],{"type":27,"value":147},"Pantalón corto:",{"type":27,"value":149}," Con tiempo templado, suele ser la mejor opción. La piel se seca más rápido que cualquier tejido.",{"type":21,"tag":106,"props":151,"children":152},{},[153,158],{"type":21,"tag":65,"props":154,"children":155},{},[156],{"type":27,"value":157},"Mallas \u002F leggings:",{"type":27,"value":159}," Con tiempo frío, protegen los músculos. Cuidado con los materiales que se vuelven pesados cuando se empapan.",{"type":21,"tag":106,"props":161,"children":162},{},[163,168],{"type":21,"tag":65,"props":164,"children":165},{},[166],{"type":27,"value":167},"Crema anti-rozaduras:",{"type":27,"value":169}," ¡Imprescindible! La lluvia acentúa las irritaciones (entre los muslos, bajo los brazos, pezones). Aplica generosamente en las zonas sensibles antes de salir (tipo BodyGlide o Vaselina).",{"type":21,"tag":41,"props":171,"children":173},{"id":172},"_3-las-extremidades-el-diablo-está-en-los-detalles",[174],{"type":27,"value":175},"3. Las extremidades: El diablo está en los detalles",{"type":21,"tag":53,"props":177,"children":179},{"id":178},"la-gorra-el-accesorio-nº1",[180],{"type":27,"value":181},"La gorra (El accesorio nº1)",{"type":21,"tag":30,"props":183,"children":184},{},[185],{"type":27,"value":186},"Es el arma secreta del corredor bajo la lluvia. La visera protege tus ojos y gafas de las gotas, permitiéndote mantener la cabeza alta y buena visibilidad.",{"type":21,"tag":53,"props":188,"children":190},{"id":189},"los-calcetines",[191],{"type":27,"value":192},"Los calcetines",{"type":21,"tag":30,"props":194,"children":195},{},[196],{"type":27,"value":197},"Evita los calcetines gruesos de algodón. Elige calcetines finos técnicos (sintéticos o merino) que minimizan el roce incluso mojados. Las ampollas aparecen mucho más rápido con la humedad.",{"type":21,"tag":41,"props":199,"children":201},{"id":200},"_4-las-zapatillas-agarre-y-drenaje",[202],{"type":27,"value":203},"4. Las zapatillas: Agarre y drenaje",{"type":21,"tag":102,"props":205,"children":206},{},[207,217],{"type":21,"tag":106,"props":208,"children":209},{},[210,215],{"type":21,"tag":65,"props":211,"children":212},{},[213],{"type":27,"value":214},"El Grip:",{"type":27,"value":216}," El asfalto mojado y las hojas caídas son pistas de patinaje. Busca zapatillas con goma adherente (tipo Continental en Adidas o Pumagrip en Puma).",{"type":21,"tag":106,"props":218,"children":219},{},[220,225],{"type":21,"tag":65,"props":221,"children":222},{},[223],{"type":27,"value":224},"¿Gore-Tex (GTX) o no?",{"type":21,"tag":102,"props":226,"children":227},{},[228,239],{"type":21,"tag":106,"props":229,"children":230},{},[231,237],{"type":21,"tag":232,"props":233,"children":234},"em",{},[235],{"type":27,"value":236},"Sí",{"type":27,"value":238}," si corres por hierba mojada, nieve derretida o charcos poco profundos.",{"type":21,"tag":106,"props":240,"children":241},{},[242,247],{"type":21,"tag":232,"props":243,"children":244},{},[245],{"type":27,"value":246},"No",{"type":27,"value":248}," si la lluvia es torrencial. Una vez que el agua entra por arriba dela zapatilla (y lo hará), la membrana Gore-Tex impedirá que salga. Correrás con dos acuarios en los pies. Una zapatilla clásica de malla evacuará el agua mucho más rápido.",{"type":21,"tag":41,"props":250,"children":252},{"id":251},"_5-después-de-la-salida",[253],{"type":27,"value":254},"5. Después de la salida",{"type":21,"tag":30,"props":256,"children":257},{},[258],{"type":27,"value":259},"En cuanto dejas de correr, el enfriamiento es inmediato.",{"type":21,"tag":261,"props":262,"children":263},"ol",{},[264,269,274],{"type":21,"tag":106,"props":265,"children":266},{},[267],{"type":27,"value":268},"Quítate la ropa mojada enseguida.",{"type":21,"tag":106,"props":270,"children":271},{},[272],{"type":27,"value":273},"Date una ducha caliente.",{"type":21,"tag":106,"props":275,"children":276},{},[277,282,284,289],{"type":21,"tag":65,"props":278,"children":279},{},[280],{"type":27,"value":281},"Secado de zapatillas:",{"type":27,"value":283}," Saca la plantilla, rellena las zapatillas con papel de periódico para absorber la humedad. 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