{"id":15345,"date":"2026-02-18T11:00:50","date_gmt":"2026-02-18T10:00:50","guid":{"rendered":"\/es-es\/blogs\/running\/?p=15345"},"modified":"2026-02-19T12:18:02","modified_gmt":"2026-02-19T11:18:02","slug":"test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado","status":"publish","type":"post","link":"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/","title":{"rendered":"Test de recuperaci\u00f3n para runners: \u00bfC\u00f3mo saber si estoy entrenando demasiado?"},"content":{"rendered":"<p>El sobreentrenamiento puede ser en ocasiones tan perjudicial como la falta de ejercicio f\u00edsico. Este test de recuperaci\u00f3n para runners te ayudar\u00e1 a saber si est\u00e1s entrenando como debes en funci\u00f3n de tu estado de forma: \u00a1es muy sencillo de realizar! Sigue leyendo.<br \/>\n<!--more--><br \/>\nEs indispensable saber si el entrenamiento que est\u00e1s realizando es el adecuado para tu estado f\u00edsico y no sobrepasarte atendiendo a tu ritmo de recuperaci\u00f3n. <strong>El test de recuperaci\u00f3n para runners sirve para comprobar si est\u00e1s entrenado como deber\u00edas o es demasiado<\/strong>.<\/p>\n<h2><strong>\u00bfEn que se basa el test de recuperaci\u00f3n para runners? <\/strong><\/h2>\n<p>Se ha comprobado que la resistencia cardiovascular influye en el tiempo de recuperaci\u00f3n tras un esfuerzo.<\/p>\n<p>Por lo tanto, <strong>el registro de tus pulsaciones durante el tiempo de recuperaci\u00f3n te informar\u00e1 indirectamente del grado de resistencia que tienes en ese momento<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"26045\" data-permalink=\"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/ig1402_6\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ig1402 6\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6.jpg\" class=\"alignnone wp-image-26045 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6.jpg\" alt=\"test de recuperaci\u00f3n para runners\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_6-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Se consideran corredores con una resistencia muy buena los que pueden bajar 50 pulsaciones en menos de 1 minuto.<\/strong><\/li>\n<li>De <strong>buena<\/strong> los que pueden recuperar <strong>40<\/strong>.<\/li>\n<li>&#8230; y <strong>regular<\/strong> los que recuperan <strong>30<\/strong>.<\/li>\n<li><strong>Si despu\u00e9s de entrenar no bajas 30 segundos tus pulsaciones en un minuto es que has entrenado demasiado fuerte<\/strong> para tu estado real de forma.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"26046\" data-permalink=\"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/ig1402_7\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ig1402 7\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7.jpg\" class=\"alignnone wp-image-26046 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7.jpg\" alt=\"test de recuperaci\u00f3n para runners\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_7-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00cdNDICE DE RECUPERACI\u00d3N<\/strong><\/h2>\n<p>Es el <strong>valor num\u00e9rico que se le asigna a las pulsaciones recuperadas en un minuto<\/strong>, despu\u00e9s de un entrenamiento intenso de series.<\/p>\n<p>A m\u00e1s recuperaci\u00f3n, un \u00edndice mayor. Cada 10 pulsaciones se incrementa en un punto el \u00edndice.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"26047\" data-permalink=\"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/ig1402_5\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ig1402 5\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5.jpg\" class=\"alignnone wp-image-26047 size-full\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5.jpg\" alt=\"test de recuperaci\u00f3n para runners\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/ig1402_5-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ejemplo \u00edndice de Recuperaci\u00f3n (pulsaciones recuperadas en 1minuto).<\/strong><\/p>\n<table style=\"border: 1px solid black;\" width=\"468\">\n<thead>\n<tr class=\"tableizer-firstrow\">\n<th style=\"text-align: center;\">FC<\/th>\n<th style=\"text-align: center;\">\u00cdNDICE<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><strong>10 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 1<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>20 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 2<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>30 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 3<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>40 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 4<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>50 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 5<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>60 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 6<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>70 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 7<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><strong>80 pulsaciones<\/strong><\/td>\n<td style=\"text-align: center;\">\u00edndice de recuperaci\u00f3n 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>&nbsp;<\/strong><\/p>\n<h2><strong>LECTURA DE LOS \u00cdNDICES<\/strong><\/h2>\n<ul>\n<li>Los <strong>\u00edndices 7 y 8<\/strong> corresponden a <strong>atletas de elite en plena forma<\/strong>.<\/li>\n<li>Los <strong>5 y 6<\/strong> a corredores de sub\u00e9lite o <strong>aficionados muy en forma<\/strong>.<\/li>\n<li>El <strong>4<\/strong> a corredores aficionados <strong>bien entrenados<\/strong>.<\/li>\n<li>El <strong>3<\/strong> a corredores <strong>aficionados con poca experiencia<\/strong> o entrenados de forma regular.<\/li>\n<li>El <strong>2<\/strong> a <strong>corredores mal entrenados<\/strong> o que empiezan su temporada de entrenamientos.<\/li>\n<li>El <strong>1<\/strong> a corredores que est\u00e1n <strong>empezando a correr<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"15349\" data-permalink=\"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/running_test_recuperacion_runners_4\/\" data-orig-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 5D Mark III&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1644452658&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;75&quot;,&quot;iso&quot;:&quot;400&quot;,&quot;shutter_speed&quot;:&quot;0.0015625&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"running_test_recuperacion_runners_4\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4.jpg\" class=\"size-full wp-image-15349 aligncenter\" src=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4.jpg\" alt=\"Test de recuperaci\u00f3n para runners\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4.jpg 800w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4-300x225.jpg 300w, \/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/running_test_recuperacion_runners_4-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Ahora que ya tienes claro c\u00f3mo funciona el test de recuperaci\u00f3n para runners, equ\u00edpate para tu pr\u00f3ximo entrenamiento <a href=\"https:\/\/www.forumsport.com\/es-es\/running-10001-c\" target=\"_blank\" rel=\"noopener\">en la secci\u00f3n de running de forumsport.com<\/a>.<\/p>\n<p>Mas informaci\u00f3n sobre entrenamientos:<\/p>\n<ul>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/running\/ejercicios-para-fortalecer-los-tobillos\/\" target=\"_blank\" rel=\"bookmark noopener\">4 EJERCICIOS PARA FORTALECER LOS TOBILLOS<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/running\/como-pasar-de-la-media-al-maraton-las-4-claves\/\" target=\"_blank\" rel=\"bookmark noopener\">C\u00d3MO PASAR DE LA MEDIA AL MARAT\u00d3N: LAS 4 CLAVES<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/running\/ejercicios-para-fortalecer-las-rodillas\/\" target=\"_blank\" rel=\"bookmark noopener\">\u00a14 EJERCICIOS PARA FORTALECER LAS RODILLAS!<\/a><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El sobreentrenamiento puede ser en ocasiones tan perjudicial como la falta de ejercicio f\u00edsico. Este test de recuperaci\u00f3n para runners te ayudar\u00e1 a saber si est\u00e1s entrenando como debes en funci\u00f3n de tu estado de forma: \u00a1es muy sencillo de realizar! Sigue leyendo. [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/running\/test-de-recuperacion-para-runners-como-saber-si-estoy-entrenando-demasiado\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":26044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"3","_mi_skip_tracking":false,"ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[3,5],"tags":[],"class_list":{"0":"post-15345","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-entrenamiento","8":"category-nutricion-y-salud"},"jetpack_publicize_connections":[],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/running\/wp-content\/uploads\/sites\/2\/2022\/02\/sobreentrenamiento_portada.jpg","jetpack_shortlink":"https:\/\/wp.me\/p6LYZF-3Zv","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/15345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/comments?post=15345"}],"version-history":[{"count":17,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/15345\/revisions"}],"predecessor-version":[{"id":26048,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/posts\/15345\/revisions\/26048"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media\/26044"}],"wp:attachment":[{"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/media?parent=15345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/categories?post=15345"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/running\/wp-json\/wp\/v2\/tags?post=15345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}