{"id":2505,"date":"2017-01-18T09:30:13","date_gmt":"2017-01-18T09:30:13","guid":{"rendered":"https:\/\/previsorageneral.com\/ca\/?p=2505"},"modified":"2019-11-15T14:17:13","modified_gmt":"2019-11-15T13:17:13","slug":"consells-comencar-a-correr","status":"publish","type":"post","link":"https:\/\/www.previsorageneral.com\/ca\/consells-comencar-a-correr\/","title":{"rendered":"Consells per comen\u00e7ar a c\u00f3rrer"},"content":{"rendered":"<p><strong>C\u00f3rrer est\u00e0 de moda; \u00e9s innegable.<\/strong> Fins fa relativament poc temps poques persones havien sentit a parlar del running, i, avui forma part del vocabulari de molts de nosaltres. Per tal que et puguis unir a aquest gran club sense inscripci\u00f3 que cada dia sembla tenir m\u00e9s adeptes, aqu\u00ed et donem consells per comen\u00e7ar a c\u00f3rrer.<\/p> <p>Sembla que c\u00f3rrer sigui f\u00e0cil. Per\u00f2 abans de sortir a c\u00f3rrer, i m\u00e9s si la nostra missi\u00f3 \u00e9s preparar-nos per participar en una de les m\u00faltiples curses que es realitzen avui dia, com, per exemple, la de Bombers, la de la Dona o la de Sant Silvestre, hem de tenir en compte una s\u00e8rie de consells per no lesionar-nos.<\/p> <h1>Consells per comen\u00e7ar a c\u00f3rrer<\/h1> <h3>No deixar-ho<\/h3> <p><strong>Moltes vegades costa comen\u00e7ar a c\u00f3rrer.<\/strong> La falta de costum, malgrat que en moltes ocasions si hem fet exercici de joves quan tornem a comen\u00e7ar a c\u00f3rrer podem mantenir cert fons f\u00edsic, ens pot portar a voler abandonar per cruiximent o mol\u00e8sties. Per\u00f2 no ho hem de deixar perqu\u00e8 e<strong>l cruiximent, habitualment, nom\u00e9s dura la primera setmana i en aproximadament un mes comen\u00e7arem a notar la progressi\u00f3 i ens animarem a seguir.<\/strong><\/p> <h3>Lent i segur<\/h3> <p><strong>\u00c9s molt important que anem al nostre ritme.<\/strong>\u00a0No hem de c\u00f3rrer 30 minuts a alta intensitat els primers dies. L&#8217;important \u00e9s que anem agafant fons poc a poc. El cos necessita, com succeeix sempre amb l&#8217;esport, un per\u00edode d&#8217;adaptaci\u00f3.<\/p> <h3>Respiraci\u00f3<\/h3> <p><strong>Per evitar fatigar-nos i caure en la temptaci\u00f3 d&#8217;abandonar \u00e9s molt important que controlem la respiraci\u00f3 adequadament.<\/strong> Es tracta que et sentis c\u00f2mode i es creu que la millor manera d&#8217;aconseguir-ho \u00e9s realitzar respiracions llargues i no gaire profundes.<\/p> <p>Podem combinar, segons ens resulti m\u00e9s c\u00f2mode, les inhalacions i exhalacions amb els nostres passos. Per exemple, dos passos per inhalar i dos per exhalar.<\/p> <h3>Escalfament i estiraments<\/h3> <p><strong>Abans de comen\u00e7ar a c\u00f3rrer \u00e9s aconsellable que escalfem per evitar lesions. I quan acabem, fer estiraments p<\/strong>er a una dona recuperaci\u00f3 i evitar-nos lesions, dolors i sobrec\u00e0rregues musculars.<\/p> <h3>Vestuari<\/h3> <p>Sembla molt obvi per\u00f2 \u00e9s important. <strong>Quan sortim a c\u00f3rrer hem de portar roba i, sobretot, cal\u00e7at adequat.<\/strong> Portar un cal\u00e7at no pensat per a c\u00f3rrer o que no sigui del nostre n\u00famero ens pot implicar lesions greus en peus, genolls i, fins i tot, esquena.<\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00f3rrer est\u00e0 de moda; \u00e9s innegable. Fins fa relativament poc temps poques persones havien sentit a parlar del running, i, avui forma part del vocabulari de molts de nosaltres. Per tal que et puguis unir a aquest gran club sense&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[88],"tags":[54,118,119,51],"post_series":[],"class_list":["post-2505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-consejos","tag-correr","tag-habitos","tag-salud","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/2505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/comments?post=2505"}],"version-history":[{"count":0,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/posts\/2505\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media\/2502"}],"wp:attachment":[{"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/media?parent=2505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/categories?post=2505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/tags?post=2505"},{"taxonomy":"post_series","embeddable":true,"href":"https:\/\/www.previsorageneral.com\/ca\/wp-json\/wp\/v2\/post_series?post=2505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}