[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-es-2026-04-18-recuperacion-despues-maraton":3},{"article":4,"alternates":1500},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"body":17},"6a2ee69600ac93cebc81ce2a","articles:2026-04-18-recuperacion-despues-maraton.es.md","\u002Farticles\u002Farticles:2026-04-18-recuperacion-despues-maraton.es","Recuperación después de un maratón: la guía completa para recuperarte bien","Cómo recuperarse bien después de un maratón. Alimentación, descanso, vuelta progresiva a correr y cuidado corporal. 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Pero la carrera no ha terminado del todo: ",{"type":21,"tag":36,"props":37,"children":38},"strong",{},[39],{"type":27,"value":40},"la fase de recuperación que sigue es tan importante como el entrenamiento que la precedió",{"type":27,"value":42},".",{"type":21,"tag":30,"props":44,"children":45},{},[46,48,53],{"type":27,"value":47},"Gestionar mal la recuperación post-maratón te expone a lesiones, sobreentrenamiento crónico o una bajada duradera de motivación. Por el contrario, una recuperación bien planificada permite ",{"type":21,"tag":36,"props":49,"children":50},{},[51],{"type":27,"value":52},"consolidar los beneficios de tu preparación",{"type":27,"value":54},", regenerar tu cuerpo en profundidad y sentar las bases para tus próximos objetivos.",{"type":21,"tag":30,"props":56,"children":57},{},[58],{"type":27,"value":59},"En esta guía, te detallamos día a día lo que ocurre en tu cuerpo después de un maratón y, sobre todo, lo que debes hacer (y no hacer) para recuperarte de forma óptima.",{"type":21,"tag":61,"props":62,"children":63},"hr",{},[],{"type":21,"tag":65,"props":66,"children":68},"h2",{"id":67},"qué-pasa-en-tu-cuerpo-después-de-un-maratón",[69],{"type":27,"value":70},"Qué pasa en tu cuerpo después de un maratón",{"type":21,"tag":30,"props":72,"children":73},{},[74],{"type":27,"value":75},"Antes de hablar de recuperación, hay que entender la magnitud del daño. Un maratón no es un esfuerzo cualquiera: provoca microtraumatismos importantes a todos los niveles.",{"type":21,"tag":77,"props":78,"children":80},"h3",{"id":79},"músculos-profundamente-dañados",[81],{"type":27,"value":82},"Músculos profundamente dañados",{"type":21,"tag":30,"props":84,"children":85},{},[86,88,93,95,100],{"type":27,"value":87},"Durante 42 km, tus músculos sufren miles de contracciones excéntricas (especialmente en las bajadas y en la fase de apoyo de cada zancada). El resultado: ",{"type":21,"tag":36,"props":89,"children":90},{},[91],{"type":27,"value":92},"microlesiones en las fibras musculares",{"type":27,"value":94}," que provocan las famosas agujetas de los días siguientes. Los marcadores de daño muscular (creatina quinasa, mioglobina) permanecen elevados durante ",{"type":21,"tag":36,"props":96,"children":97},{},[98],{"type":27,"value":99},"3 a 7 días",{"type":27,"value":101}," después de la carrera.",{"type":21,"tag":77,"props":103,"children":105},{"id":104},"un-sistema-inmunitario-debilitado",[106],{"type":27,"value":107},"Un sistema inmunitario debilitado",{"type":21,"tag":30,"props":109,"children":110},{},[111,113,118],{"type":27,"value":112},"El esfuerzo prolongado del maratón provoca una ",{"type":21,"tag":36,"props":114,"children":115},{},[116],{"type":27,"value":117},"inmunosupresión transitoria",{"type":27,"value":119}," de 24 a 72 horas. Es la conocida \"ventana abierta\" durante la cual eres más vulnerable a infecciones, sobre todo de las vías respiratorias superiores. No es casualidad que muchos maratonistas pillen un resfriado en los días posteriores a la carrera.",{"type":21,"tag":77,"props":121,"children":123},{"id":122},"reservas-de-glucógeno-agotadas",[124],{"type":27,"value":125},"Reservas de glucógeno agotadas",{"type":21,"tag":30,"props":127,"children":128},{},[129,131,138,140,145],{"type":27,"value":130},"Tu ",{"type":21,"tag":132,"props":133,"children":135},"a",{"href":134},"\u002Fes\u002Farticles\u002F2026-04-10-alimentacion-antes-maraton.es",[136],{"type":27,"value":137},"alimentación antes del maratón",{"type":27,"value":139}," te permitió maximizar tus reservas de glucógeno, pero después de 42 km están ",{"type":21,"tag":36,"props":141,"children":142},{},[143],{"type":27,"value":144},"prácticamente vacías",{"type":27,"value":146},". Se necesitan varios días de alimentación rica en carbohidratos para reponerlas por completo.",{"type":21,"tag":77,"props":148,"children":150},{"id":149},"inflamación-generalizada",[151],{"type":27,"value":152},"Inflamación generalizada",{"type":21,"tag":30,"props":154,"children":155},{},[156,158,163],{"type":27,"value":157},"El maratón genera un ",{"type":21,"tag":36,"props":159,"children":160},{},[161],{"type":27,"value":162},"estrés oxidativo importante",{"type":27,"value":164}," y una respuesta inflamatoria sistémica. Esta inflamación es necesaria — es el mecanismo a través del cual el cuerpo repara los tejidos dañados — pero debe acompañarse, no suprimirse prematuramente.",{"type":21,"tag":77,"props":166,"children":168},{"id":167},"articulaciones-y-tendones-sometidos-a-gran-estrés",[169],{"type":27,"value":170},"Articulaciones y tendones sometidos a gran estrés",{"type":21,"tag":30,"props":172,"children":173},{},[174,176,182,184,189],{"type":27,"value":175},"Los impactos repetidos durante 42 km someten a gran tensión las articulaciones (rodillas, tobillos, caderas) y los tendones (Aquiles, rotuliano, ",{"type":21,"tag":132,"props":177,"children":179},{"href":178},"\u002Fes\u002Farticles\u002F2026-02-01-sindrome-cintilla-iliotibial-guia-corredor.es",[180],{"type":27,"value":181},"cintilla iliotibial",{"type":27,"value":183},"). El cartílago articular necesita ",{"type":21,"tag":36,"props":185,"children":186},{},[187],{"type":27,"value":188},"varias semanas",{"type":27,"value":190}," para recuperar su grosor e hidratación normales.",{"type":21,"tag":61,"props":192,"children":193},{},[],{"type":21,"tag":65,"props":195,"children":197},{"id":196},"las-primeras-horas-tras-la-llegada-día-0",[198],{"type":27,"value":199},"Las primeras horas tras la llegada (día 0)",{"type":21,"tag":30,"props":201,"children":202},{},[203],{"type":27,"value":204},"Los minutos y las horas posteriores a la meta son cruciales. Estos son los buenos reflejos que adoptar.",{"type":21,"tag":77,"props":206,"children":208},{"id":207},"sigue-caminando",[209],{"type":27,"value":210},"Sigue caminando",{"type":21,"tag":30,"props":212,"children":213},{},[214,216,221],{"type":27,"value":215},"Resiste la tentación de tumbarte inmediatamente. ",{"type":21,"tag":36,"props":217,"children":218},{},[219],{"type":27,"value":220},"Camina 10 a 15 minutos",{"type":27,"value":222}," después de cruzar la línea de meta para permitir una disminución progresiva de la frecuencia cardíaca y favorecer la eliminación de los residuos metabólicos. Una parada brusca puede provocar episodios vagales.",{"type":21,"tag":77,"props":224,"children":226},{"id":225},"hidrátate-sin-exceso",[227],{"type":27,"value":228},"Hidrátate sin exceso",{"type":21,"tag":30,"props":230,"children":231},{},[232,234,239,241,246],{"type":27,"value":233},"Bebe ",{"type":21,"tag":36,"props":235,"children":236},{},[237],{"type":27,"value":238},"a pequeños sorbos",{"type":27,"value":240}," durante los primeros 30 minutos: agua, bebida de recuperación o agua ligeramente salada. No te fuerces a beber litros de golpe — tu estómago ha sufrido mucho en 42 km. Apunta a unos ",{"type":21,"tag":36,"props":242,"children":243},{},[244],{"type":27,"value":245},"500 ml en la primera hora",{"type":27,"value":247}," y sigue bebiendo regularmente.",{"type":21,"tag":77,"props":249,"children":251},{"id":250},"come-en-los-30-60-minutos-siguientes",[252],{"type":27,"value":253},"Come en los 30-60 minutos siguientes",{"type":21,"tag":30,"props":255,"children":256},{},[257,259,264,266,271],{"type":27,"value":258},"La ventana metabólica post-esfuerzo es el momento ideal para relanzar la reposición del glucógeno. Opta por un tentempié con ",{"type":21,"tag":36,"props":260,"children":261},{},[262],{"type":27,"value":263},"carbohidratos y proteínas",{"type":27,"value":265},": un plátano con una barrita proteica, un batido, un bocadillo de jamón o el avituallamiento de la organización. Apunta a una proporción de aproximadamente ",{"type":21,"tag":36,"props":267,"children":268},{},[269],{"type":27,"value":270},"3:1 carbohidratos\u002Fproteínas",{"type":27,"value":42},{"type":21,"tag":77,"props":273,"children":275},{"id":274},"abrígate",[276],{"type":27,"value":277},"Abrígate",{"type":21,"tag":30,"props":279,"children":280},{},[281,283,288],{"type":27,"value":282},"La termorregulación está alterada después de un maratón. Vas a ",{"type":21,"tag":36,"props":284,"children":285},{},[286],{"type":27,"value":287},"enfriarte muy rápido",{"type":27,"value":289}," una vez parado, incluso con tiempo cálido. Ponte ropa seca lo antes posible y utiliza la manta térmica si la proporcionan.",{"type":21,"tag":77,"props":291,"children":293},{"id":292},"ponte-calcetines-de-compresión",[294],{"type":27,"value":295},"Ponte calcetines de compresión",{"type":21,"tag":30,"props":297,"children":298},{},[299,301,306],{"type":27,"value":300},"Si los tienes, es el momento de usarlos. Las medias de compresión favorecen el ",{"type":21,"tag":36,"props":302,"children":303},{},[304],{"type":27,"value":305},"retorno venoso",{"type":27,"value":307}," y limitan la hinchazón de las piernas. Llévalos durante 2 a 4 horas después de la carrera.",{"type":21,"tag":61,"props":309,"children":310},{},[],{"type":21,"tag":65,"props":312,"children":314},{"id":313},"día-1-a-día-3-la-fase-aguda-de-recuperación",[315],{"type":27,"value":316},"Día 1 a día 3: la fase aguda de recuperación",{"type":21,"tag":30,"props":318,"children":319},{},[320,322,327],{"type":27,"value":321},"Los tres primeros días son los de mayor daño corporal. El objetivo es sencillo: ",{"type":21,"tag":36,"props":323,"children":324},{},[325],{"type":27,"value":326},"no hacer nada que retrase la curación",{"type":27,"value":42},{"type":21,"tag":77,"props":329,"children":331},{"id":330},"solo-descanso-activo",[332],{"type":27,"value":333},"Solo descanso activo",{"type":21,"tag":30,"props":335,"children":336},{},[337,339,344],{"type":27,"value":338},"Nada de correr, nada de deporte intenso. Puedes caminar (10-20 minutos), nadar muy suavemente o pedalear a muy baja intensidad si te sientes capaz. Pero a menudo lo mejor es ",{"type":21,"tag":36,"props":340,"children":341},{},[342],{"type":27,"value":343},"no hacer nada en absoluto",{"type":27,"value":42},{"type":21,"tag":77,"props":346,"children":348},{"id":347},"alimentación-de-reconstrucción",[349],{"type":27,"value":350},"Alimentación de reconstrucción",{"type":21,"tag":30,"props":352,"children":353},{},[354],{"type":27,"value":355},"Durante 3 días, tu alimentación debe ser rica en:",{"type":21,"tag":357,"props":358,"children":359},"ul",{},[360,371,388,398],{"type":21,"tag":361,"props":362,"children":363},"li",{},[364,369],{"type":21,"tag":36,"props":365,"children":366},{},[367],{"type":27,"value":368},"Carbohidratos complejos",{"type":27,"value":370}," (arroz, pasta, pan integral, boniato) para reponer el glucógeno",{"type":21,"tag":361,"props":372,"children":373},{},[374,379,381,386],{"type":21,"tag":36,"props":375,"children":376},{},[377],{"type":27,"value":378},"Proteínas de calidad",{"type":27,"value":380}," (huevos, pescado, pollo, legumbres) a razón de ",{"type":21,"tag":36,"props":382,"children":383},{},[384],{"type":27,"value":385},"1,5 a 2 g\u002Fkg de peso corporal\u002Fdía",{"type":27,"value":387}," para la reparación muscular",{"type":21,"tag":361,"props":389,"children":390},{},[391,396],{"type":21,"tag":36,"props":392,"children":393},{},[394],{"type":27,"value":395},"Frutas y verduras de colores",{"type":27,"value":397}," ricas en antioxidantes naturales (arándanos, cerezas, espinacas, brócoli)",{"type":21,"tag":361,"props":399,"children":400},{},[401,406],{"type":21,"tag":36,"props":402,"children":403},{},[404],{"type":27,"value":405},"Alimentos antiinflamatorios",{"type":27,"value":407},": cúrcuma, jengibre, pescado azul (salmón, sardinas)",{"type":21,"tag":30,"props":409,"children":410},{},[411,413,419],{"type":27,"value":412},"El ",{"type":21,"tag":132,"props":414,"children":416},{"href":415},"\u002Fes\u002Farticles\u002F2026-04-09-magnesio-beneficios-riesgos-corredores.es",[417],{"type":27,"value":418},"magnesio",{"type":27,"value":420}," juega un papel clave en la recuperación muscular y la calidad del sueño. Asegúrate de consumir suficiente a través de la alimentación (frutos secos, chocolate negro, legumbres) o mediante suplementación si es necesario.",{"type":21,"tag":77,"props":422,"children":424},{"id":423},"sueño-tu-arma-secreta",[425],{"type":27,"value":426},"Sueño: tu arma secreta",{"type":21,"tag":30,"props":428,"children":429},{},[430,432,437],{"type":27,"value":431},"Apunta a ",{"type":21,"tag":36,"props":433,"children":434},{},[435],{"type":27,"value":436},"8-9 horas de sueño",{"type":27,"value":438}," por noche durante esta fase. La hormona del crecimiento se secreta en mayor cantidad durante el sueño profundo, favoreciendo la reparación de los tejidos musculares y tendinosos. Si puedes, haz una siesta de 20-30 minutos a primera hora de la tarde.",{"type":21,"tag":77,"props":440,"children":442},{"id":441},"evita-los-antiinflamatorios",[443],{"type":27,"value":444},"Evita los antiinflamatorios",{"type":21,"tag":30,"props":446,"children":447},{},[448,450,455],{"type":27,"value":449},"Es contradictorio, pero ",{"type":21,"tag":36,"props":451,"children":452},{},[453],{"type":27,"value":454},"evita el ibuprofeno y los AINE",{"type":27,"value":456}," en los primeros días. La inflamación es un proceso de reparación necesario. Bloquearla retrasa la curación y puede enmascarar dolores que señalan un problema más grave. Además, los AINE después de un esfuerzo prolongado aumentan el riesgo de daño renal.",{"type":21,"tag":458,"props":459,"children":460},"blockquote",{},[461],{"type":21,"tag":30,"props":462,"children":463},{},[464,469],{"type":21,"tag":36,"props":465,"children":466},{},[467],{"type":27,"value":468},"Excepción",{"type":27,"value":470},": si el dolor es realmente insoportable o sospechas de una lesión, consulta a un médico en lugar de automedicarte.",{"type":21,"tag":77,"props":472,"children":474},{"id":473},"el-frío-sí-pero-con-moderación",[475],{"type":27,"value":476},"El frío: sí, pero con moderación",{"type":21,"tag":30,"props":478,"children":479},{},[480],{"type":27,"value":481},"Un baño frío (10-15°C, 10 minutos máximo) en las primeras 12 horas puede reducir la sensación de dolor y la hinchazón. 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