5 dicas para corredores iniciantes

[{"selector":"#anim-06541975-dfa4-43db-aaf7-c819d9eddbe8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bce94ea3-0cb9-4c7c-b4cd-f66acd3207d3","keyframes":{"transform":["translate3d(0px, 147.04864%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Iryna / stock.adobe.com

Um oferecimento

[{"selector":"#anim-1ebc0171-0b73-475d-9b19-494f75a6cb3e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65aa92e5-8c10-4e83-bb62-c825b4beac02","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27da00fb-db38-42d8-98ff-3b1beac09fd3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a731ca75-b7ec-4468-ba89-e1f60beb0393","keyframes":{"transform":["translate3d(0px, -1688.05606%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Para atletas de primeira viagem, a corrida de rua pode parecer muito simples. Afinal, bastaria calçar os tênis e desbravar as ruas da cidade. Contudo, não é bem assim!

[{"selector":"#anim-342e5776-e895-4b15-8c16-62a7eb449d30","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-9e1704b9-7773-4cb7-9faa-0c191d192ab2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6ed5823-c8b4-4ae4-9455-017753786858","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-51cb903e-4064-4533-b805-95df5e9238fd","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b196091-d5c5-4dca-93e7-b71ac45a8f56","keyframes":{"transform":["translate3d(115.92356%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Trendy Graphics / stock.adobe.com

Dicas para começar na corrida de rua

[{"selector":"#anim-35e16ad6-45e7-4d5b-9773-07448ea68453","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-1c00ca97-efc2-4c0c-a8ac-266342dd21e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85b8f8c4-5b8f-4779-a77c-2e779da37c04","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47905a5d-3cee-4cae-a1f9-90b54bca79ad","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1cd33ad-8015-4a26-966f-09743c6757b0","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c860dc5f-7f28-4d76-b307-767cc2fb6382","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f702a2c5-cad7-4c73-ac51-c6ca3404b66b","keyframes":{"transform":["translate3d(115.18987%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fostic / stock.adobe.com Corrida de rua, embora seja democrática, requer cuidado e atenção antes de começar a práticá-la. Veja as dicas para quem deseja iniciar no esporte.

Avaliação médica

[{"selector":"#anim-abe56303-1d41-4b69-aec4-52cd6d181a3e","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-dbab8dbc-e2ca-4663-b464-9155329d80b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae41021a-2d8d-4c5d-92c4-ab0c418383e9","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1d2c960-a7ad-4463-8956-e40a7773077a","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cf04080-6405-4b5b-a3c3-c63a3fe9eccc","keyframes":{"transform":["translate3d(117.04179%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c396a0b0-7694-4ffb-a71f-ab8356120ccb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-931bde2c-488f-4328-901f-3c40e215a682","keyframes":{"transform":["translate3d(118.18183%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf6d6669-e67c-4479-bd61-c1a8d3b9e667","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":700,"easing":"ease-in-out","fill":"both","iterations":1}] Farmer / stock.adobe.com O primeiro passo, de acordo com o médico do esporte Gabriel Lopes Amorim, segundo diretor científico da Sociedade Brasileira de Medicina do Exercício e do Esporte, é fazer um teste de esforço para verificar a saúde cardiológica e detectar eventuais sinais de alerta.

Corrida requer progressão lenta. Respeite os seus limites para avançar pouco a pouco. Alternar com caminhadas pode ser uma boa opção.

[{"selector":"#anim-209423df-f7d4-4fd9-bfb7-4d1e9ae30565","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-e4572ab4-184d-4e43-9977-0d985a7ad2ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad1118c2-7c5f-4be4-8caf-f2a6ebec1625","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-152151ec-69ea-4216-af57-3c297c4b0a34","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ecc95135-1313-4ea9-963e-e28678026bbc","keyframes":{"transform":["translate3d(115.33547%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f671b5a-8414-4211-adfe-b3e9b38848d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff63c1ef-0425-4174-ad7c-1001175aca9c","keyframes":{"transform":["translate3d(118.18183%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f88ebbb-3ecc-442d-b459-8992b9fe76f4","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":700,"easing":"ease-in-out","fill":"both","iterations":1}] andor Jackal / stock.adobe.com

É fundamental ter o acompanhamento de um educador físico. Compartilhe com ele suas sensações ao correr (dores, desconforto, respiração).

[{"selector":"#anim-2ba027ca-1ca6-441b-8182-6eda06ef3642","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-d92b16b9-36d9-4bd9-a548-ca82b4d596e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-203c2fdb-ea80-4069-b2c9-8ba330507e33","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d043060-bf4d-463d-8316-3db514baaaca","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79fb1efc-f16d-4b94-a25d-902d6bada901","keyframes":{"transform":["translate3d(115.65496%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61a3b6ef-74c0-4cae-81e1-6b44b6964202","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-638bb356-1420-437e-8c81-ecd499772a09","keyframes":{"transform":["translate3d(118.88889%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9bc164a-970f-4502-90c1-3efacfb35cfe","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":700,"easing":"ease-in-out","fill":"both","iterations":1}] babaroga / stock.adobe.com

Acessórios

[{"selector":"#anim-a91ead1e-edc8-4b22-ac53-9beb88c78c26","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-50495f16-594c-4218-925d-ef5ee6bcc00c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-edba8b42-24c2-4a9b-acf4-a592b6fa4f3f","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20c725ea-2658-4ebc-939b-66d9ee4a174d","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f078cd93-e962-4e6f-a8b0-e2aa1985e197","keyframes":{"transform":["translate3d(117.79935%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a5142d59-4f1d-4a27-b1f4-701a1b1d22f1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2d09071a-73fa-4d93-8df0-32a9bdc315ed","keyframes":{"transform":["translate3d(106.12246%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-786f6292-4651-446f-a9c9-b3253d8073d6","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":700,"easing":"ease-in-out","fill":"both","iterations":1}] only_kim / stock.adobe.com Utilize tênis adequados para a prática, com um bom amortecimento e suporte para os pés, que mantenham a estabilidade da passada. Além disso, utilize roupas leves e confortáveis, que facilitem seus movimentos é essencial.

Disciplina e evolução

[{"selector":"#anim-223b0f09-fa52-41b0-9cdb-2563e47578fe","keyframes":{"transform":["scale(1)","scale(1.1)","scale(0.99)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":20000,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-59ae8a08-2804-447b-99eb-deeb3ef5e3b0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb55c2bc-1406-448f-881d-93b09a48d9b5","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d11abbc-726a-4f2b-972a-abf429eb2f4c","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f11421c5-c7cc-4a85-8352-ff818c81090b","keyframes":{"transform":["translate3d(113.83648%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-790817bd-41a7-4bc2-bfbe-0bbd2da3d7ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50cee897-b851-40c9-80ab-665cd53d8a9c","keyframes":{"transform":["translate3d(118.18183%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac9b39f3-54a0-4db9-bb0a-6e8f22290f27","keyframes":{"transform":["scale(1)","scale(1.4)","scale(0.96)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":700,"easing":"ease-in-out","fill":"both","iterations":1}] Iryna / stock.adobe.com Ter disciplina e regularidade não apenas te faz criar um hábito saudável como contribui para seu corpo se adaptar e evoluir na modalidade.

Acompanhe as últimas notícias sobre a Maratona de Porto Alegre

[{"selector":"#anim-00b337cc-9f78-42c1-a7fe-22db62a76231","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f05a87c9-61e8-4ad0-8b86-f46851ab4e2c","keyframes":{"transform":["translate3d(0px, -99.18984%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-024ec417-733c-483c-bd9b-51faf05c6de6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4d440a0-cecb-4d6c-b341-ac6de5753868","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5f591b00-05d6-404d-bd5c-c87c24a7f5d1","keyframes":{"transform":["translate3d(100.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ACESSE AGORA