Como se preparar para uma meia maratona? Veja dicas de especialista

[{"selector":"#anim-27279cce-39f7-40ca-a28b-3acb50de9198","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-95f0f061-3f1c-4cf2-b9e2-0361c8ea315a","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a24d55e9-52c4-4919-9f60-0702a3c51340","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0485f6db-655a-4372-a74d-6eab12744ffc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] bruno oliveira/divulgação

[{"selector":"#anim-3c33a66e-fdf5-4413-9a05-6574fd6b0677","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b099db48-10cc-497f-9743-09f99a55fa69","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bfd5e280-a7f7-4db4-93d0-688bf612ae78","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e2a5d537-aeb8-4c77-8804-0f80d77517e7","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-707ef2a2-7efd-4341-a5a4-65d7f7fe8c47","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cbd10cd9-cb72-4664-b11b-bcf420ffadfe [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-26.041666552892384%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] À CNN , o treinador e embaixador da Saucony Julio Dotti falou sobre alguns cuidados que o participante deve ter antes de correr uma meia maratona ou uma maratona completa foto/shutterstock

[{"selector":"#anim-659ca938-a281-4efa-adfc-8d2f9fd2a0ee","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-6d505cc0-6892-483e-b9dd-6941810921d3","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2220916b-60fa-4184-b0c8-3580601def28","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b3f0b61c-b441-4c8b-a944-d12ee78029a8","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fab728fb-aed0-43c7-b302-c15e82b98835","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-52051d35-62d6-4767-8c90-3456df234169 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] “Priorize o descanso e tente aumentar as horas de sono , porque o sistema imunológico fica muito abalado nos períodos de treinos mais longos", disse. foto/divulgação

[{"selector":"#anim-32c2b994-f707-41cb-82ca-c39bdd755932","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-610c6159-462f-4ef5-9377-cf62d9690930","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c28bc608-e6de-4251-8e80-2d2f2e1622e7","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c58fc517-a50d-4004-8003-055aac9e0bda","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-506ec758-b216-4810-8462-b0f7cf4701d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] “Quando o ser humano deita para dormir, é produzida melatonina pela glândula pineal, hormônio responsável por fazer relaxar, equilibrar o organismo e tornar seu dia seguinte mais produtivo." Explicou. imagem/istock

[{"selector":"#anim-8733c22f-7ed0-4f72-9dc9-75b99da52bc2","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26f66e61-b72c-47c6-8357-7552be8550f4","keyframes":{"transform":["translate3d(-115.98746%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11e56cf4-dcda-41d8-a5ec-8b9a0c885b77","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fc7d4bbd-b864-4551-b1d2-d71a08329b6e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9ab8ea38-484e-48e8-8091-57b909ed7022","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5008c457-cef9-4655-b915-38451684f504 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-44.79166655289239%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O que você consome antes da corrida impacta diretamente na sua performance. O seu corpo precisa estar hidratado e com energia foto/pixabay

[{"selector":"#anim-a357584a-82fd-47bb-ba87-6024fb3c97b9","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a369c4f0-31d9-45ea-92ce-8a27cc5e46aa","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-56efc8c2-d35d-4e4c-965f-b287c86ed4ba","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-48cd3a32-8f8a-4cc3-ba34-81335590742b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6ad5c9fd-992a-440b-88bd-2e6f4184f01f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] O especialista sugere um reforço nos carboidratos na alimentação para aumentar as reservas de glicogênio muscular; elas vão ser prioridade para o dia da prova foto/divulgação

[{"selector":"#anim-5323a06a-de90-40b3-a9cc-60397b1191d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a84a6b79-b982-4301-99e4-2b7c75bb47f6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ddf41c95-ca68-4bcf-903a-035173cac838","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb56e502-2daa-496c-a6a0-5a3de32ba645","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5e82e6bf-c839-4499-bf63-f3efd615ca14","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-da88cf1f-1a3f-408a-a57a-a9ec678136fc [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-34.179687404002955%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] "E o mais importante: não se alimentar com nada diferente que você não tenha experimentado antes de um treino mais longo “, acrescentou o especilaista. foto/divulgação

CNNBRASIL.COM.BR

[{"selector":"#anim-1541ea40-0f7a-4906-8768-f5f6ef7372db","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc03ef4b-c109-4c9a-955f-a39b2bc7360e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59ebafa8-464d-4f47-ad5b-ecbfc04d0a99","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79e06ea0-f0ca-4977-ab82-b6dd74cd63ac","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-88add5b3-72bb-43d0-98f2-f97d8cd8f9b2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3fd1e9a0-f5b6-4e9f-be07-45320433d7d8","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-aa68b5af-5167-4724-b497-d194585e5f28","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6491aa3-08cf-49fd-a0b0-325cc910ea25","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b629097-0e9c-40fe-acd2-f83ae983ff48","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] foto/divulgação leia mais em