Quer iniciar na corrida nas férias? 5 erros que podem te prejudicar

Se empolgar demais

[{"selector":"#anim-bd07103b-8e8a-41b3-b0bb-dd75d1aa6ce8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25ac8524-389f-4769-a708-a455bde694ff","keyframes":{"transform":["translate3d(0px, 200.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e4da1c94-d012-4a9d-a145-a0bd69956feb","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84cfed94-745b-40b2-be0c-44ed9a093a40","keyframes":{"transform":["translate3d(0px, 870.36973%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Esse é um grande erro, pois frequentemente leva a lesões. O ideal é começar a correr pequenas distâncias em dias alternados.

Não se aquecer

[{"selector":"#anim-b392c3e9-b096-4c82-a173-50846f02cb3e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef35e925-87da-4f75-a5b6-be08f248a168","keyframes":{"transform":["translate3d(0px, 214.97592%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c613675c-c54b-4d8e-b8e3-72abe8505814","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4cc121b1-0c91-42a8-9e91-e3efef3bae6b","keyframes":{"transform":["translate3d(0px, 940.06659%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma É interessante começar com uma caminhada leve antes de trotar e correr. O aquecimento é importante para preparar o corpo para o treino.

Não se preparar

[{"selector":"#anim-a9cb1b00-3d5f-42fc-9f27-5751bf9a30b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a18b862-f0ff-44ff-aaa0-fb1d271c2086","keyframes":{"transform":["translate3d(0px, 211.59845%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d32edd4-7b9a-421b-9904-b4ddb0ae27c1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ce273e3-a5eb-440e-82ac-0290d94d5753","keyframes":{"transform":["translate3d(0px, 915.82416%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Os exercícios de fortalecimento muscular são indispensáveis, afinal, quanto mais fortes forem seus músculos, mais protegidas estarão suas articulações.

Utilizar tênis inadequados

[{"selector":"#anim-9c680a06-9ea9-44ff-b3fa-ff6c9e9e2395","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba6f3b78-73f2-4a76-97e7-3f6f69dba2d1","keyframes":{"transform":["translate3d(0px, 240.45899%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b802073e-1720-4da8-bdad-abe14f93954f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11001610-21ed-4d74-8a44-0bd5da9a8f14","keyframes":{"transform":["translate3d(0px, 477.26492%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Os tênis para corrida devem ser mais leves e ter um sistema de amortecimento mais sofisticado.

Ignorar os sinais do corpo

[{"selector":"#anim-3afa3649-edc7-4b62-bddf-5a8a585928a1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8073764-977a-46ea-a6af-124959fe5cb9","keyframes":{"transform":["translate3d(0px, 169.72624%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35845f4e-bc43-41f9-9d1f-b1742c42dfe5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec800812-e65d-4647-b2fa-da13d9a93738","keyframes":{"transform":["translate3d(0px, 488.03419%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] @boaforma Preste atenção a sinais como fadiga, dor de cabeça, dor muscular ou articular, que podem indicar que algo está errado no seu treino.

Fonte:

[{"selector":"#anim-43e09c13-88cb-40cd-aaee-4efd6466c97e","keyframes":{"transform":["translate3d(-142.04546%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-783883b3-a5d5-4796-829d-c45bd920fc4b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1575b9f1-32b6-4200-a7ec-018f7e3ce520","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-ad450da6-6afb-4e20-ae5d-1108695d0b98","keyframes":{"transform":["translate3d(-143.87352%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cba3efd4-29a7-456b-9fed-377ce3782030","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b60b6f0a-2b76-4fed-91af-a396e7f95404","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] @boaforma Dr. Marcos Cortelazo , especialista em joelho e traumatologia esportiva e membro da Sociedade Brasileira de Ortopedia e Traumatologia (SBOT)

Leia a matéria completa no nosso site

[{"selector":"#anim-ada7bcae-afd9-44f8-ac3a-39ec5ef8c619","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Leia mais