Antes e depois da corrida: dicas simples para render e evitar lesões

Antes e depois da corrida: dicas simples para render mais e evitar lesões

[{"selector":"#anim-f00a56fc-ef8b-434b-b4b8-51ef21e7a687","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7abe36dd-33f7-453c-81dc-f7b4549d6a06","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-968c8445-6c52-4127-9e08-57e916238f42","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4575dc13-3688-486a-ace1-08f188818d08","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Pexels

[{"selector":"#anim-bb517a24-ce7a-4db7-b8c9-0c797a5ad13c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e38bd0e3-2ec1-4597-9c4c-23558ef63aae","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c8d6cd4f-9f4a-4977-93b2-f162a02b335e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7d04cea4-a7f1-4c96-b25a-c3a274d78499","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96aea44e-3118-403e-942f-4c0f6657320f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A corrida de rua conquistou de vez os brasileiros. O que começou como uma prática de bem-estar virou um estilo de vida que move milhões em todo o país Pexels

[{"selector":"#anim-c68d3ac2-01c2-4337-8e5e-2359657796e9","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-729aff1f-fd06-4972-a0bd-3cdb18898186","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-434da91d-a93f-4c74-b628-10d4690839f6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-88121f67-27f9-45cc-9efd-c34473a85972","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84e092e9-2e28-4b99-a400-5e9ba89bf3ed [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.8053866938888525%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Mas, junto com o crescimento do número de corredores, aumentam também as lesões e os imprevistos por falta de preparo físico ou de planejamento Pexels

[{"selector":"#anim-dc5b2fe6-aca5-4653-9d09-6d04848500d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae517bcb-29aa-4a4c-885a-b5435a0adfe0","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4b988307-9f28-4df6-b2a2-2142814ff9d3","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-948d54ca-de08-46b9-82b9-f670359c6628","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97705d7c-aff9-4a7c-9f20-928229ee5127 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 31.573585810162996%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Segundo especialistas em medicina do esporte, o segredo para correr bem e com segurança está nos cuidados que antecedem e nos que vêm depois de cada prova - tão importantes quanto o próprio treino Pexels

[{"selector":"#anim-a2827d1e-c237-4a9e-a8a6-f859f0f8c984","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97550835-da76-4d0a-915a-72a1490b9381","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8769ad54-0c4a-44ca-ad62-e0a105c4587c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c4f9a512-694c-4224-89ec-0a29fde447c6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] O erro mais comum entre corredores amadores é acreditar que só o volume de treinos garante bons resultados Pexels

[{"selector":"#anim-760f2720-11f9-4fb8-a7a1-8641dff8626f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52c8bcf1-0134-4c8e-8c74-ef47d04c1430","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d977485c-0114-4535-9535-e117a26e6b3f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-193c1f36-9cf0-4b27-9402-1cf8e9c865dc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb84aa2f-73ec-42f0-a538-37cf1340dc95 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Na verdade, o desempenho começa com uma boa periodização, que combina treinos de resistência, força e mobilidade Pexels

[{"selector":"#anim-b19a1fa2-25e8-4320-b070-c2dc60c717b3","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20b4ce4f-adb2-486f-8ed0-3aefb501ea6b","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b6b0e8c2-8f7e-4d25-9bbb-c6b8cd60df35","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-12d22410-4e91-4a28-8db0-6ae9568230f3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a1d843e-7f83-4d77-ba15-bae6d5c1f5ba [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O fortalecimento muscular é essencial para estabilizar articulações, reduzir o impacto e prevenir lesões em joelhos e tornozelos Pexels

[{"selector":"#anim-86f64814-3eeb-42be-8b02-545a280c3dc7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe3a8e6f-a772-4a4b-872e-f4221327fa25","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f12de2ac-10a2-4057-8aa0-8bc0be4154fa","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d8f0f123-c8c0-4ff4-b648-32b2ef7cfda1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04403890-dfe5-4eb4-b1ac-533417cbf68a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.943334382303874e-12%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Outro ponto decisivo é a alimentação: o consumo adequado de carboidratos antes da corrida ajuda a garantir energia e retardar a fadiga, enquanto proteínas e líquidos no pós-prova aceleram a recuperação Pexels

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