Sign-In
Cart
Caminar para quienes quieren ponerse en forma: Un programa progresivo de 8 semanas para mejorar tu resistencia, controlar el peso y convertir cada pas
Paperback
Sports GeneralGeneral FitnessRunning & Jogging
Publisher: Independently Published
Published: Jul 24 2026
Pages: 108
Weight: 0.34
Height: 0.22 Width: 6.00 Depth: 9.00
Language: Spanish
Quieres ponerte en forma, pero no te atrae el gimnasio, correr te resulta demasiado exigente o no sabes cómo empezar?
Caminar puede parecer una actividad demasiado sencilla para considerarla entrenamiento. Sin embargo, cuando aprendes a controlar el ritmo, aumentar progresivamente la duración e incorporar intervalos y cuestas, cada paseo puede convertirse en una herramienta eficaz para mejorar tu condición fÃsica.
Caminar para quienes quieren ponerse en forma es una guÃa práctica y accesible para comenzar desde cero, aumentar tu resistencia y construir una rutina que puedas mantener sin entrenamientos extremos ni equipamiento complicado.
En este libro aprenderás:
- Cómo descubrir tu verdadero punto de partida.
- Qué ritmo utilizar según la prueba del habla y el esfuerzo percibido.
- Cómo mejorar tu postura, técnica y forma de caminar.
- Cómo incorporar intervalos, cuestas y terrenos diferentes.
- Qué calzado elegir y cómo preparar rutas seguras.
- Cómo combinar las caminatas con ejercicios sencillos de fuerza.
- Cómo apoyar el control del peso sin convertir el ejercicio en un castigo.
- Qué hacer ante molestias, cansancio o falta de motivación.
- Cómo medir tus progresos sin obsesionarte con el reloj o los pasos.
Además, encontrarás un programa progresivo de ocho semanas con sesiones claramente organizadas, alternativas para diferentes niveles, evaluaciones de progreso, planificadores semanales, registros de caminatas y fichas para diseñar tus propias rutas.
Este libro es para ti si llevas tiempo sin hacer ejercicio, te cansas con facilidad, quieres abandonar el sedentarismo o buscas una actividad sencilla y de bajo impacto que puedas integrar en tu vida cotidiana.
No necesitas comenzar estando en forma.
Solo necesitas dar el primer paso.
Also from
Lab, Autolead
Ganar dinero con inteligencia artificial desde cero: Cómo generar ingresos online en 30 días sin experiencia
Lab, Autolead
Paperback
Cómo reconstruirse después de una ruptura: Una guía para sanar, crecer y volver a ser tú
Lab, Autolead
Paperback
Consigue El Reset de Dopamina: Cómo recuperar tu enfoque, tu disciplina y el control de tu vida en 7 días
Lab, Autolead
Paperback
Cuerpo en Calma: El Código del Cortisol para Sanar la Fatiga Adrenal y Recuperar tu Energía Vital
Lab, Autolead
Paperback
La ciencia de correr más rápido: cómo mejorar tu velocidad, técnica y resistencia sin entrenar más horas
Lab, Autolead
Paperback
Cocina para Gente sin Tiempo: Comidas sencillas, económicas y saludables para toda la semana
Lab, Autolead
Paperback
Also in
Running & Jogging
This Is about Running. This Is Not about Running.: Lessons for Between and Beyond the Start and Finish Line
Bennett, Chris
Hardcover
The Long Run: Steve Prefontaine, Frank Shorter, Joan Benoit, Grete Waitz, and the Decade That Made the Marathon Cool
Dugard, Martin
Hardcover
Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers
House, Steve
Johnston, Scott
Jornet, Kilian
Paperback
The Long Run: A New York City Firefighter's Triumphant Comeback from Crash Victim to Elite Athlete
Long, Matt
Butler, Charles
Paperback
Running with Sherman: How a Rescue Donkey Inspired a Rag-Tag Gang of Runners to Enter the Craziest Race in America
McDougall, Christopher
Paperback
The 27th Mile: How to Smooth the Rough Transition Out of Your Running Years
McDowell, Dimity
Paperback
The Science of Running: How to find your limit and train to maximize your performance
Magness, Steve
Paperback
Marathon 101: Lessons and Strategies from a Professional Pacer on How to Run Your Personal Best
Masterson, Dave
Paperback
Run Fast. Eat Slow.: Nourishing Recipes for Athletes: A Cookbook
Flanagan, Shalane
Kopecky, Elyse
Hardcover
Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes: A Cookbook
Kopecky, Elyse
Flanagan, Shalane
Hardcover
Fit & Healthy Menopause: A Brain-Body Approach to Running and Training from Perimenopause to Superaging
Pinto, Kristina
Paperback
Running Rewired: Reinvent Your Run for Stability, Strength, and Speed, 2nd Edition
Dicharry, Jay
Paperback
Running with the Kenyans: Discovering the Secrets of the Fastest People on Earth
Finn, Adharanand
Paperback
Rise and Run: Recipes, Rituals and Runs to Fuel Your Day: A Cookbook
Kopecky, Elyse
Flanagan, Shalane
Hardcover
80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels
Warden, David
Fitzgerald, Matt
Paperback
Given To Fly: An Improbable Story of Triumph, Tragedy and Realization at the Western States 100
Morrison, Brian T.
Paperback
Science of Running: Analyze Your Technique, Prevent Injury, Revolutionize Your Training
Napier, Chris
Paperback
Marathon, Revised and Updated 5th Edition: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons
Higdon, Hal
Paperback
Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life
De Sena, Joe
Jeff, O'Connell
Paperback
The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team
Goucher, Kara
Paperback
The Runner's Guide to Menopause: Your Essential Toolkit for Strong, Happy and Healthy Training
McGrattan, Juliet
Paperback
Lonely Planet Epic Runs of North America: 200 Thrilling Routes & Trails Expert Travel Tips & Maps Easy & Challenging Adventures Running Stories from A
Case, Stephanie
Planet, Lonely
Burtka, Allison
Hardcover
Pilates for Runners: The Ultimate Guide to Building Strength, Mobility & Endurance for Better Performance
Vigue, Sean
Paperback
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
McDougall, Christopher
Hardcover
Boston Marathon Handbook: An Insider's Guide to Training for and Succeeding in the Ultimate Road Race
Pollina, Marc W.
Paperback
Bowerman and the Men of Oregon: The Story of Oregon's Legendary Coach and Nike's Cofounder
Moore, Kenny
Paperback
Running Injury Free, Second Edition: Prevent and Treat the Most Common Running Injuries
Galloway, Jeff
David, Hannaford
Paperback
The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It
Bascomb, Neal
Paperback
Chasing the Grid: An Ultrarunner's Physical and Spiritual Journey in Pursuit of the Ultimate Mountain Challenge
Posner, Kenneth
Paperback
Practical Fueling for Endurance Athletes: Your Nutrition Guide for Optimal Performance
Van Horn, Kylee
Paperback
Tales From Out There: The Barkley Marathons, The World's Toughest Trail Race
Furtaw, Frozen Ed
Paperback
Boston Marathon or Bust: A Proven Step-By-Step Program That Helps You Achieve Your Life, Sports, and Business Goals in Record Time.
Armstrong, Scott S.
Paperback
To the Gorge: Running, Grief, and Resilience & 460 Miles on the Pacific Crest Trail
Halnon, Emily
Hardcover
The Minimalist Hybrid Athlete: A Science-Based Guide to Strength, Endurance, and Everything Between
Gómez, Andrés
Paperback
Seven Marathons. Seven Continents. One Week.: The Remarkable Race of Endurance, Grit & Self-Discovery
Gans, Ellen Hunter
Paperback
I Hate Running and You Can Too: How to Get Started, Keep Going, and Make Sense of an Irrational Passion
Leonard, Brendan
Paperback
The 365-Day Running Journal: Log Workouts, Improve Your Runs, Stay Motivated
Sumbal, Marni, MS Rd Cssd
Paperback
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
Hudson, Brad
Fitzgerald, Matt
Paperback
Galloway's Half Marathon Training: Use the Run Walk Run Method to Finish Every Race Strong
Galloway, Jeff
Paperback
The Running Ground: A Father, a Son, and the Simplest of Sports (Large Print Edition)
Thompson, Nicholas
Hardcover
Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed
Futterman, Matthew
Paperback
Believe Training Journal (10th Anniversary Edition)
Fleshman, Lauren
McGettigan-Dumas, Róisín
Paperback
Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners - Run Farther, Faster, and Injury-
Magill, Pete
Breyer, Melissa
Schwartz, Thomas
Paperback
Chirunning: A Revolutionary Approach to Effortless, Injury-Free Running
Dreyer, Danny
Dreyer, Katherine
Paperback
Nunca Pares: Autobiografía del Fundador de Nike / Shoe Dog: A Memoir by the Creator of Nike
Knight, Phil
Paperback
Runner's World Run Less Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Runs-A-Week Training Program
Pierce, Bill
Murr, Scott
Paperback
26 Marathons: What I Learned about Faith, Identity, Running, and Life from My Marathon Career
Keflezighi, Meb
Douglas, Scott
Paperback
Running on Veggies: Plant-Powered Recipes for Fueling and Feeling Your Best
Bildirici, Lottie
Hardcover
Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running
Tanaka, Hiroaki
Jackowska, Magdalena
Paperback
Marathon Woman: Running the Race to Revolutionize Women's Sports (Revised)
Switzer, Kathrine
Paperback
Before Boston: More Than a Marathon: A Story of Rediscovering What Truly Matters
Webb, Erin
Paperback
HYROX Playbook: A Proven Roadmap To Finish HYROX Faster And Build Lifelong Fitness
Brown, Mark
Paperback
Runner's World How to Make Yourself Poop: And 999 Other Tips All Runners Should Know
Editors of Runner's World Maga
Kita, Meghan
Paperback
Running with Sherman: The Donkey with the Heart of a Hero (Large Print Edition)
McDougall, Christopher
Paperback
Chasing Mastery: 25 Lessons to Cultivate Your Full Potential in Endurance Sports
Fitzgerald, Matt
Paperback
Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run
Brooks, Amanda
Paperback
For the Glory: The Untold and Inspiring Story of Eric Liddell, Hero of Chariots of Fire
Hamilton, Duncan
Paperback
Trails and Tribulations: The Running Adventures of Susie Chan as Seen on BBC Between the Covers
Chan, Susie
Paperback
Meal Prep Cookbook for Runners: Healthy Meals to Prepare, Grab, and Go
Toutant, Rebecca, Rd Ldn Cde
Paperback
The Science of Speed: Practical Applications For Track and Field & Team Sport Coaches and Athletes
Mann, Ralph
Murphy, Amber
Paperback
Faster Masters: How Endurance Athletes Get Better with Age--And How You Can Too, No Matter Your Starting Point
Fitzgerald, Matt
Hardcover
The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement
Benzie, Shane
Major, Tim
Paperback
Runner's World Guide to Adventure Racing: How to Become a Successful Racer and Adventure Athlete
Di Zinno, Tony
Adamson, Ian
Paperback
Not A Runner: A true story of tragedy, determination and paying it forward
Willick, Reginald J.
Paperback
Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level
Rosario, Ben
Fitzgerald, Matt
Paperback
Whose Game Is It, Anyway?: A Guide to Helping Your Child Get the Most from Sports, Organized by Age and Stage
Baltzell, Amy
Ginsburg, Richard D.
Durant, Stephen
Paperback
Jeff Galloway: Your Personal Running Journal: Logging Your Progress, Keeping Your Motivation
Galloway, Jeff
Paperback
Juggernauts: The Making of a Runner & a Team in the First American Running Boom
Adkisson, Steve
Paperback
Running Up the Mountain: Northern Arizona Altitude, Lumberjack Attitude, and the Building of a Distance Dynasty
Baxter, Matt
Mann, Ron
Hardcover
The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training
Siik, David
Paperback