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Cucereşte munţii în alergare

joi, octombrie 31, 2019
|
scris de World Class Romania

Dacă te-ai plictisit de cursele prin oraş, este momentul să te muţi în natură. Şi să urmezi sfaturile de mai jos.

Alergatul în natură pe suprafeţe pline cu pietriş, pământ, noroi, iarbă ia din ce în ce mai multă amploare. Reîntoarcerea la natură este o adevărată plăcere. Echipamentul special şi tehnica diferită faţă de alergatul pe suprafeţe plane şi fără obstacole au făcut din cursele de trail-race o adevărată provocare. Ţine cont de următoarele reguli şi înscrie-te la prima ta competiţie în munţi.

1. Alege echipamentul potrivit. Echipează-te corespunzător fiecărei curse. Nicio cursă de trail nu este asemănătoare cu o alta.
2. Concentrează-te pe alergare şi nu te lasă furat de peisaj. Poţi rata foarte uşor traseul, poţi pierde ritmul respiraţiei sau te poţi accidenta. Anticipează tot timpul pericolul care ar putea să apară la fiecare pas.
3. Menţine un ritm constant. Chiar dacă este mai lent decât cel cu care te-ai obişnuit, vei menţine frecvenţa cardiacă la acelaşi nivel şi nu vei ajunge la „sufocare“.
4. Ridică piciorul mai mult. Din cauza terenului accidentat şi plin de obstacole accidentările la nivelul gleznei sunt foarte frecvente. Ca să eviţi o entorsă, în momentul păşirii, ridică piciorul mai sus decât de obicei.
5. Hidratează-te şi ia cu ţine o cantitate de apă mai mare (mai ales într-o cursă lungă), deoarece s-ar putea să nu ai la îndemână o sursă de apă potabilă.
6. Ai grijă la coborâre. Genunchii sunt solicitaţi extrem de mult mai ales în momentul coborârii. Coboară în zig-zag, menţine centrul de greutate jos şi încearcă să nu te laşi prea mult pe spate sau să te apleci prea mult în faţă.
7. Mergi. Da, nu e nimic greşit în asta. Fă paşi mici la deal, foloseşte braţele şi vei fi mai câştigat decât să te epuizezi alergând. Timpul pierdut la deal îl vei recupera la vale.
8. Nu renunţa. Chiar dacă la un moment dat efortul pare imposibil încearcă să ai o atitudine pozitivă şi să treci peste acel moment.

Articol redactat in colaborare cu antrenorii World Class

Tag-uri:
Alergător, Antrenament, Exerciţii, Fitness, Ghid, Sală, Training, Workout

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