{"id":1573,"date":"2012-05-22T08:09:07","date_gmt":"2012-05-22T08:09:07","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=1573"},"modified":"2012-05-29T09:25:37","modified_gmt":"2012-05-29T09:25:37","slug":"e-bine-de-stiut-inainte-de-alergare","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=1573","title":{"rendered":"E bine de \u015ftiut \u00eenainte de alergare"},"content":{"rendered":"

\u00cen ultima vreme,\u00a0 prieteni, cunoscu\u0163i, cursan\u0163i de-ai mei s-au hot\u0103r\u00e2t s\u0103 ia asfaltul la goan\u0103: au \u00eenceput s\u0103 alerge! Cum s\u0103 respir?; C\u00e2t s\u0103 alerg la \u00eenceput?; Ce fel de pantofi s\u0103-mi cump\u0103r?<\/strong> – sunt \u00eentreb\u0103rile care mi s-au pus cel mai des \u00een ultima vreme. Ai jos c\u00e2teva informa\u0163ii de baz\u0103 – absolut necesare – \u00eenainte s\u0103 te preg\u0103te\u015fti de alergare.<\/p>\n

1.<\/strong> M\u0103n\u00e2nc\u0103 cu aproximativ 2 ore \u00eenainte de alergare \u015fi, de asemenea, hidrateaz\u0103-te bine pe parcursul \u00eentregii zile – de preferat apa plat\u0103. Dup\u0103 alergare, bea ap\u0103 mineral\u0103 pentru refacerea depozitelor de minerale \u015fi s\u0103ruri pierdute prin transpira\u0163ie.
\n<\/strong><\/p>\n

2. \u00cenainte de alergare, evit\u0103 m\u00e2nc\u0103rurile grele, condimentate – \u00ee\u0163i vor ie\u015fi (la propriu) pe nas – mai ales dac\u0103 adaugi \u015fi ap\u0103 mineral\u0103. O alegere potrivit\u0103 ar fi carbohidra\u0163ii, care \u0163in de foame \u015fi furnizeaz\u0103 suficient\u0103 energie pentru \u00eentrega curs\u0103. Cafea este un bun energizant. <\/strong><\/p>\n

3. Folose\u015fte pantofi de sport speciali pentru alergare. Datorit\u0103 t\u0103lpii “aerodinamice” (mai sub\u0163ire la v\u00e2rf, mai groas\u0103 la c\u0103lc\u00e2i), nu aluneci, iar alergarea este u\u015furat\u0103, elanul este mai bun. \u00cen plus, noile genera\u0163ii de pantofi de alergare amortizeaz\u0103 bine \u015focurile \u015fi au sus\u0163inere lateral\u0103 pentru a evita derapare gleznelor<\/strong> spre exterior.\u00a0 \"\"<\/strong><\/p>\n

Pantofii de alergare sunt total diferi\u0163i de cei de training, care au talpa dreapt\u0103, eventual cu stria\u0163ii (am descris \u00eentr-un articol mai vechi cum alegi pantofii de sport).
\n<\/strong><\/p>\n

Mai v\u0103d c\u00e2teodat\u0103 alerg\u00e2nd prin parc domni\u015foare \u00een espadrile. E minunat c\u0103 fac mi\u015fcare, dar c\u0103lc\u00e2iele, genunchii, cololoana lor vertebral\u0103 ce vor zice? Cred c\u0103 ceva tot zic pentru c\u0103 a doua oar\u0103 nu le mai v\u0103d. <\/strong><\/p>\n

4. Cel mai bun moment pentru alergare este fie diminea\u0163a (pe r\u0103coare), fie dup\u0103 amiaza, \u00een jurul orei 17. 00 c\u00e2nd organismul are din nou o curb\u0103 energetic\u0103 ascendent\u0103. \u00cen plus, corpul are timpul necesar s\u0103-\u015fi revin\u0103 la starea ini\u0163ial\u0103 \u015fi s\u0103 intre \u00een repausul nocturn. Cu c\u00e2t \u00eempingi mai spre sear\u0103 \u015fedin\u0163a de sport, cu at\u00e2t faza de cool down va fi mai lung\u0103 \u015fi somnul vine mai greu.\"\"
\n<\/strong><\/p>\n

5. \u00cenainte de alergare, f\u0103 c\u00e2teva exerci\u0163i de \u00eenc\u0103lzire pre\u0163 de 5-7 minute (vara) pentru a te “dezmor\u0163i” \u015fi a preg\u0103ti creierul, mu\u015fchii \u015fi articula\u0163iile pentru efort. Evi\u0163i \u00een acest fel oboseala brusc\u0103 \u015fi, mai ales, contracturile musculare, accidentele.
\n<\/strong><\/p>\n

V\u0103d constant oameni care \u00eencep s\u0103 alerge imediat ce au cobor\u00e2t din ma\u015fin\u0103, f\u0103r\u0103 s\u0103-\u015fi administreze un c\u00e2t de mic preludiu sportiv:). Absolut necesar pentru organismul care trece la un alt ritm – brusc! Nu-i administra \u015focuri!<\/strong><\/p>\n

6. Alearg\u0103 constant, f\u0103r\u0103 ruperi bru\u015fte de ritm! G\u0103se\u015fte-\u0163i propria caden\u0163\u0103 \u015fi nu te lua deocamdat\u0103 la \u00eentrecere cu nimeni. Nu trebuie s\u0103 faci performan\u0163\u0103<\/strong> de la prima \u015fedint\u0103 sau s\u0103 r\u0103zbuni acum anii de sedentarism. Ia-o \u00eencet \u015fi cu metod\u0103. Dac\u0103 la prima \u015fedint\u0103 de alergare ai rezistat 10 sau 20 de minute este perfect. Pe m\u0103sur\u0103 ce te vei antrena vei dori \u015fi vei putea mai mult. \u00centre timp, \u00eenvat\u0103 s\u0103-\u0163i cuno\u015fti organismul \u00een aceast\u0103 nou\u0103 ipostaz\u0103 \u00een care \u00eel pui. Ascult\u0103-l \u015fi nu-i cere totul de prima dat\u0103!
\n<\/strong><\/p>\n

7. Concentreaz\u0103-te asupra respira\u0163iei! Eu, de pild\u0103, inspir \u015fi expir \u00een trei timpi. <\/strong>\u00cen cazul gimnasticii Pilates, inspirul \u015fi expirul se fac \u00een 5 timpi. C\u00e2nd respira\u0163ia devine haotic\u0103, po\u0163i spune c\u0103 te apropii de cap\u0103tul cursei:(.<\/p>\n

8. La finalul alerg\u0103rii, mai f\u0103 c\u00e2teva exerci\u0163ii de respia\u0163ie \u015fi nu te opri brusc! Continu\u0103 s\u0103 megi, s\u0103 inspiri_expiri profund, s\u0103 te “scuturi”. F\u0103 c\u00e2teva exerci\u0163ii de stretching pentru relaxarea gambelor, coapselor, fesierilor, bra\u0163elor.<\/strong><\/p>\n

9. Faptul c\u0103 \u00eentr-o zi ai alergat, nu justific\u0103 s\u0103rb\u0103torirea cu shaorm\u0103 \u015fi bere! <\/strong><\/p>\n

10. Las\u0103 o zi de pauz\u0103 \u00eentre alerg\u0103ri, eventual completeaz\u0103 cu exerci\u0163ii aerobice si_sau tonifiere bra\u0163e, abdomen, coapse, fesieri. \u00cen acest fel te aju\u0163i mai mult dec\u00e2t dac\u0103 vei \u00eencerca s\u0103 turezi motorul la maximum f\u0103r\u0103 prea mult combustibil….Dac\u0103 ai ales acest mod de via\u0163\u0103, atunci nu te gr\u0103bi! S-ar putea s\u0103 suprasolici\u0163i un organism care nu este \u00eenc\u0103 suficient de preg\u0103tit pentru acest tip de activitate.<\/strong><\/p>\n

11. Continu\u0103 s\u0103 alergi! Cel pu\u0163in de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.
\n<\/strong><\/p>\n

Vei avea o stare foarte bun\u0103 \u015fi vei fi multumit_\u0103 de performan\u0163ele tale, indiferent c\u0103 ai parcurs un kilometru sau 20. Tot e mai mult dec\u00e2t nimic!<\/strong><\/p>\n

Succes!
\n<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cen ultima vreme,\u00a0 prieteni, cunoscu\u0163i, cursan\u0163i de-ai mei s-au hot\u0103r\u00e2t s\u0103 ia asfaltul la goan\u0103: au \u00eenceput s\u0103 alerge! Cum s\u0103 respir?; C\u00e2t s\u0103 alerg la \u00eenceput?; Ce fel de pantofi s\u0103-mi cump\u0103r? –...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1573","post","type-post","status-publish","format-standard","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1573","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1573"}],"version-history":[{"count":30,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1573\/revisions"}],"predecessor-version":[{"id":1602,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1573\/revisions\/1602"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}