{"id":2549,"date":"2021-04-30T15:20:32","date_gmt":"2021-04-30T13:20:32","guid":{"rendered":"https:\/\/trek-net.com\/recomendaciones-de-running-para-principiantes\/"},"modified":"2023-11-14T10:30:42","modified_gmt":"2023-11-14T09:30:42","slug":"recomendaciones-de-running-para-principiantes","status":"publish","type":"post","link":"https:\/\/trek-net.com\/pt-pt\/recomendaciones-de-running-para-principiantes\/","title":{"rendered":"Recomenda\u00e7\u00f5es de corrida para iniciantes"},"content":{"rendered":"<p>Se voc\u00ea decidiu come\u00e7ar a correr&#8230; parab\u00e9ns! Sem d\u00favida, \u00e9 um esporte muito completo que ajudar\u00e1 tanto a n\u00edvel f\u00edsico quanto mental. No entanto, antes de cal\u00e7ar os t\u00eanis, \u00e9 recomend\u00e1vel que siga alguns <strong>conselhos de corrida para iniciantes<\/strong> que o ajudar\u00e3o a evitar les\u00f5es e a manter sua motiva\u00e7\u00e3o.<\/p>\n<p>Vamos l\u00e1!<\/p>\n<h2><strong>5 recomenda\u00e7\u00f5es de corrida para iniciantes<\/strong><\/h2>\n<h3><strong>Exerc\u00edcios de aquecimento e alongamento s\u00e3o essenciais<\/strong><\/h3>\n<p>Os alongamentos, antes e depois de correr, s\u00e3o fundamentais. Por um lado, os exerc\u00edcios de aquecimento preparam os m\u00fasculos para a pr\u00e1tica esportiva, reduzindo as chances de <a href=\"https:\/\/trek-net.com\/consejos-para-evitar-lesiones-en-tus-rutas-de-montana\/\">sofrer les\u00f5es e desconfortos<\/a>. Por outro lado, os alongamentos no final do esporte ajudar\u00e3o a relaxar os m\u00fasculos e a se recuperar mais rapidamente.<\/p>\n<h3><strong>Comece a correr de forma progressiva<\/strong><\/h3>\n<p>Se faz tempo que n\u00e3o pratica esportes, <strong>\u00e9 aconselh\u00e1vel que comece a correr aos poucos<\/strong>. Por exemplo, uma boa ideia \u00e9 come\u00e7ar o treinamento caminhando por cinco minutos e correndo dois. Com o passar dos dias, voc\u00ea poder\u00e1 aumentar a intensidade e, muito provavelmente, em algumas semanas estar\u00e1 correndo 20 minutos seguidos. Nada mal!<br \/>\nO que voc\u00ea consegue com isso? Adaptar seu corpo ao exerc\u00edcio, evitar les\u00f5es ou contraturas e n\u00e3o perder a motiva\u00e7\u00e3o.<\/p>\n<h3><strong>Use roupas e cal\u00e7ados adequados<\/strong><\/h3>\n<p>Claro, \u00e9 importante que invista em um cal\u00e7ado especial para corrida que ofere\u00e7a bom apoio, boa amortiza\u00e7\u00e3o e que esteja <strong>adaptado ao seu tipo de pisada<\/strong>. Al\u00e9m disso, lembre-se de que a roupa deve ser leve, respir\u00e1vel e confort\u00e1vel.<\/p>\n<h3><strong>Hidrate-se corretamente<\/strong><\/h3>\n<p>Outra recomenda\u00e7\u00e3o de corrida para iniciantes? Hidrate-se! N\u00e3o se esque\u00e7a de repor a \u00e1gua e os sais minerais que perde enquanto pratica esporte. Para isso, \u00e9 aconselh\u00e1vel <strong>beber pequenos goles a cada 20 minutos<\/strong> aproximadamente, mesmo que n\u00e3o esteja com sede.<\/p>\n<h3><strong>Descanse<\/strong><\/h3>\n<p>T\u00e3o importante quanto fazer exerc\u00edcio adequadamente \u00e9 permitir que o corpo se recupere. Ent\u00e3o, lembre-se de <strong>estabelecer alguns dias de descanso entre os treinos<\/strong>. Dessa forma, voc\u00ea melhorar\u00e1 seus n\u00edveis de desempenho durante a pr\u00e1tica esportiva e evitar\u00e1 les\u00f5es e dores.<br \/>\nEsperamos que essas recomenda\u00e7\u00f5es de corrida para iniciantes o ajudem a se dedicar totalmente aos seus treinos, e lembre-se, <strong>na Trek-Net instalamos malhas antiderrapantes em passarelas de madeira, escadas ou trilhas<\/strong> para melhorar a seguran\u00e7a dos pedestres (e corredores), evitando quedas ou trope\u00e7os causados pela umidade ou chuva.<\/p>\n<p>Interessado nelas? Entre em contato! N\u00f3s cuidaremos de tudo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfPensando en empezar a correr? Toma nota de estos consejos de running para principiantes. Evitar\u00e1s lesiones y no perder\u00e1s la motivaci\u00f3n<\/p>\n","protected":false},"author":3,"featured_media":1572,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[346],"tags":[579,580,581,582,583,584,473],"class_list":["post-2549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recomendacoes","tag-correr-pt-pt","tag-deporte-pt-pt","tag-ejercicio-pt-pt","tag-entrenamientos-pt-pt","tag-practica-deportiva-pt-pt","tag-runners-pt-pt","tag-running-pt-pt"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Los mejores consejos de running para principiantes<\/title>\n<meta name=\"description\" content=\"\u00bfPensando en empezar a correr? Toma nota de estos consejos de running para principiantes. 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