Corredor iniciante? Saiba como não cometer erros ao fazer o esporte

[{"selector":"#anim-60d9ab01-0f35-4fcc-933d-c7c5bc4ec7c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-360d45ae-2c27-447c-b6ac-f547cca48c02","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c0fd900d-3f3d-40d1-902b-fd8e5636e2ba","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e4e713ef-b0bb-4742-99a1-050d36dc8e02","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Matthew Edington/pexels

[{"selector":"#anim-1bcc0e76-7131-4a2e-8589-67fb2d71ac4f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93c108de-9efc-4266-b35a-e2fa04b9a4d4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-822567a8-167e-4eb5-b733-f4d00931503b","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-82306d5d-9742-4856-8384-d042db46097f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-06e08b19-442e-4314-853f-ab8ed4526b2a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.7629838986370086%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Nos últimos anos, a corrida de rua se tornou uma das atividades físicas mais populares entre os brasileiros. A simplicidade de calçar um par de tênis e sair para correr, seja ao ar livre ou em uma esteira, atrai iniciantes que buscam melhorar o condicionamento físico RUN 4 FFWPU/Pexels

[{"selector":"#anim-34425ff6-8315-43d6-9161-cbf88b7e536b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99e894f0-868d-4dc9-a9ea-cdc8028fe70c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67c17e72-5ec6-416f-ab27-86114552e002","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-665c9d02-0152-431d-bf5e-467416a4decc","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-1ecb5aec-ecb4-4a5b-afda-77bfc4cfe763 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.762983898637003%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] No entanto, o entusiasmo inicial pode levar a lesões , principalmente quando o corpo não está preparado para a demanda da corrida Chris Kim Creatives/Pexels

[{"selector":"#anim-cda871f7-dc5d-4571-ac44-ac9e5b8f4899","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dacc0732-1269-4ddb-a1f8-b6b27f908795","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-495c6ff7-ded4-473c-af59-7a6e3f263b4a","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-37034e92-7a38-4ed5-83af-597f3055f1af","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-864fd9f9-51e9-43b6-a4d7-4ebeabde3f5e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.7629838986370086%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Especialistas apontam que muitos corredores amadores cometem erros como aumentar a quilometragem de forma abrupta, usar calçados inadequados ou até descuidar da alimentação Mart Production/Pexels

[{"selector":"#anim-1397dd28-7e01-4f69-acb6-23bfb109d642","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b7be2e6-fbd6-48f8-8466-8b0a74743a95","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e54f7697-0cd3-4853-b07f-288e7c76f515","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-368742c4-0293-4dba-a148-713cfbf5d38c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Para evitar lesões e garantir um progresso saudável, é fundamental seguir algumas orientações, especialmente para quem está começando. Profissionais recomendam sempre respeitar os limites do corpo e evoluir gradualmente Mart Production/Pexels

[{"selector":"#anim-173ad707-fb2d-4fce-9fba-904835b505b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-131a0c8f-91e2-4a98-893a-372eb379b463","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d854ad86-de93-4ba1-af70-f8dfa214c972","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-94dd3ef0-7b75-40ff-ac66-b8d4b67eb2d9","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Segundo Robson Bazilio, especialista em fisioterapia esportiva, as lesões mais frequentes entre corredores iniciantes incluem : – canelite (síndrome do estresse tibial medial); – fascite plantar Kindel Meddia/Pexels

[{"selector":"#anim-c7bf99b4-1d83-4b64-afde-167cd860dfe2","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-901c8472-db4b-444f-bf04-ecb6d149f864","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03d3b4f4-8eec-4132-adc7-2495b11c1f3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-69102c7b-0949-4b36-976a-6f3148e73c6e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] – fraturas por estresse no calcâneo; – lesões musculares; – problemas relacionados à banda iliotibial e ao quadril, como o impacto femoroacetabular Freepick

[{"selector":"#anim-616297b6-54e5-448b-9f21-5868c9f45591","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f07e301c-4f43-42fd-837a-66bf6114ee41","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-341716b1-3763-4a0b-9819-30f523b65027","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-28c11cb0-e467-46fe-a7f6-0f12274f5a8e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4eb36c6f-0c7e-4067-b17f-36173de26a84 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.7629838986370086%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Entre os erros mais frequentes dos novos corredores está a empolgação excessiva. Muitos iniciantes acabam aumentando a quilometragem ou a intensidade dos treinos de forma acelerada Pexels Latam/Pexels

[{"selector":"#anim-9bf86894-9632-424c-ad87-7cb19ec4e14e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c6b73b0d-c975-45e2-a1b8-8bc14813bb2e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f04c94d-4ab3-447b-8f2d-1d6fca7f8578","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-93739f0e-424d-4908-b2f3-432fca5dc133","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-39336a87-44f1-4c57-99d2-62af170a5cbd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.762983898637003%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Veja dicas práticas para começar a correr com segurança: –Procure orientação profissional - Faça um fortalecimento muscular - Escolha o tênis adequado – Corra em superfícies adequadas – Aqueça-se adequadamente – Respeite seus limites Ketut Subiyanto/Pexels

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[{"selector":"#anim-a787d5a9-d30a-4d26-8e12-5f6be2813531","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb76eed7-43fa-4b8b-ba84-5b8a003704e3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-341027b0-6624-4596-aa65-1d489b6d3880","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9de412f2-5692-4e7a-b0f7-f17a2d667e67","keyframes":{"transform":["translate3d(0px, 2132.63615%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6979b620-a857-49c1-ab5a-9b0cbcc132c0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d48c0c59-d665-462d-866d-85802aa69029","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f9f3cfd8-6a27-427c-b8a1-0e66df6c2ce7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96ed9cee-6eaa-4040-be9d-43f19348b7b8","keyframes":{"transform":["translate3d(0px, 870.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepick leia mais em