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A técnica que deves ter para correr adequadamente

Olá a todos que estão do outro lado do ecrã. Aquí começa a minha colaboração com Runnics: ¡O meu primeiro post! É com muita alegria que entro a fazer parte de uma grande equipa. Desde o inicio que gostei da idea porque é um  projeto jovem e dinâmico, relacionado com o mundo do desporto e em especial de running, a minha paixão desde pequena. Partilharei convosco as minhas experiências e conhecimentos que a lo longo de todos estos anos da minha carrera aprendí de grandes maestros do atletismo, que ensinaram-me a ser e a viver de uma maneira muito especial o meu desporto da alma.

Tudo começou quando tinha 7 anos numa prova do nosso concelho, em comemoração do 25 de Abril, día da liberdade. Desde esse día não parei  de correr. O atletismo formou-me como pessoa, dando-me disciplina, seriedade, humildade e muita, muita técnica. Neste  ponto, a técnica de corrida, vou insistir muito nos meus escritos, oferecendo-os conselhos para correr melhor e sobretudo evitar muitas lesões e sobrecargas musculares.

ejercicios para correr más y mejor por Carla Sacramento

Mas, o que é correr adequadamente, preguntaréis muitos de vocês. É aproveitar o teu potencial físico e técnico para progredir na corrida e melhorar os teus tempos e pisada. Ao melhorar a tua pasada larga, evitarás muitas lesões. ¿Cómo conseguir-lo?: com determinados exercicios técnicos, alternados com trabalho de força e resistência, sem esquecer-nos de calçar uns bons tenis adequados ao teu tipo de pisada e peso.

Sim, já disse antes, mas a técnica de corrida deve iniciar-se no mesmo momento que o  atleta  inicia-se no atletismo. Esso sim, deve desenvolver-se conforme a capacidade e a idade do atleta. Para começar  é  recomendável que faças o mais lento possível  e a partir de ai que  regules, já que exige tempo e dedicação da vossa parte. Ter uma boa disposição para esforçar-se na aprendizagem (motivação) é meio caminho andado para que as adaptações sejam maiores sempre e quando aquele que exercita implique-se no processo.

Não tenhas vergonha que ao principio resulte incómodo e maçador, porque o que tú queres é correr. Mas a correr bem, aprende-se básicamente quando se corre bem. Os denominados exercicios de técnica de corrida, não sao mais que situacões motrices que tentan reproducir, posicões, movimentos e actitudes presentes no modelo técnico de corrida.

Dentro das unidades de treino as sessões orientadas ao trabalho da técnica de corrida  situar-se ão dentro do aquecimento, porque deverão realizarse com uma certa frescura.

Começamos com o nosso plano de treinos. Trata -se de uma orientação e um conselho para melhorar o teu potencial, estás libre para modificar-lo e adaptar-lo ao teu día a día. Devemos traçar sessões de pelo menos 15/20 minutos de duração duas vezes por semana. Os exercicios executar-se-ão em “onda” de manera que depois de executar  volta-se a andar ao lugar de inicio. Sería importante que no tempo de recuperação ter a alguém para realizar aquelas observacões para não repetir erros  adquiridos, de este modo ajudará a uma mais rápida e precisa assimilação do exercicio.

A técnica que deves ter para correr adecuadamente

Cada exercicio repetir-se-á pelo menos, duas vezes, podendo aumentar-se discretamente o número de repeticões para alcançar a adaptação e memorização do padrão motor.

  • skipping curto. Consiste em mexer os pies muito rápido.

Alinhamento pé-bacia-ombro. Sem contrair a musculatura dos ombros e pescoço. Manter o alinhamento. Não “sentar-se”.

Fazer um correcto apoio do pé pela parte da frente.

Conseguir uma boa frequência no ciclo da corrida.

Gesto circular, de frente para trás.

Fazer o exercicio sobre uma distância de 20 metros.

  • Skipping circularTrabalhar a subida dos joelhos dentro de um movimento de pernas em”ciclo anterior” que favorece o avanço.

Saber colocar o pé da perna livre em flexão dorsal para garantir a rigidez ao chegar o apoio. O pé marcadamente circular chegando ao chão de frente para trás, favorecendo o avançe da bacía sobre o apoio.

Fazer o exercicio sobre uma distância de 20-30 metros. Podemos acabar o exercicio passando pouco a pouco á corrida normal.

  • Skipping AltoJoelhos altos.

Fazer uma correcta chegada do pé de apoio: posicição, localização perto da vertical e acção do pé para favorecer o avanço, sabendo adaptar-lo ao terreno da execução. Pé firme, calcanhares ao glúteo(rabo)/por baixo. Não”atrás”.

Corrida com muito pouco avanço e com uma marcada subida dos joelhos. Chegando o pé ao chão de frente para trás. Os braços têm um movimento igual que na corrida. Não contrair os musculos dos ombros e pescoço. Manter o alinhamento. Não “sentar-se”.

Fazer o exercicio sobre uma distância de 20-30 metros.

Nos meus próximos posts aprofundaremos nas técnicas para correr, exercicios, treinos especificos, conselhos prácticos para runners…, assim como tabelas nutricionais e encima as dúvidas que se presentem no vosso dia a dia. Não deixes de escrever-me os comentarios em cada post as tuas preguntas e inquietudes, estarei muito contente de responder-vos.

 

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92 thoughts on “A técnica que deves ter para correr adequadamente”

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