O que um corredor precisa fazer na semana da maratona

[{"selector":"#anim-f3afba89-8966-4d88-bb7b-89b1493c5ba4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f0df10e-71ae-4ff8-bdbb-69ba5fd24be8","keyframes":{"transform":["translate3d(0px, 129.36975%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Trendy Graphics / stock.adobe.com

Um oferecimento

[{"selector":"#anim-8b292867-de2b-447f-93c5-43ff9c52b206","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f3d5a78-1dd4-45c2-8f54-8c2695305d4f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-637832ca-bb4f-44ca-b4fc-f4d49c4480ee","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"}] [{"selector":"#anim-df854428-b1de-4da9-b14a-248ec780f0f5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}]

Existem quatro detalhes que os corredores precisam se atentar na semana de uma maratona: treino, alimentação, descanso e hidratação. É o famoso momento que vale aquela máxima: quem treinou, treinou!

[{"selector":"#anim-1f0dc627-b651-4980-a103-304f288fc302","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-9bc587b3-7156-43dd-babc-a58eb9360985","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59a6d515-7bb4-4b3b-b6e3-c256e6a8f088","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-60bbc8eb-3965-4c29-8bfe-bb534dad2118","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fc6c5a37-3262-4cd6-8ae3-2ce117adb1f3","keyframes":{"transform":["translate3d(115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fostic / stock.adobe.com

O treino da semana

[{"selector":"#anim-339359b8-e179-45bb-b59d-37e7a458fa67","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-f16efb13-f144-491b-a7b9-b7bd83eb6c33","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d72e91ab-6f4a-4fe2-9e92-3950ab4070e7","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-89ce4d02-341c-418b-b77b-6c2637bcd9be","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f8326c7e-9574-4f1d-857c-efc025b7ffe0","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"}] Farmer / stock.adobe.com A última semana tem treinos que não servem para preparar, mas apenas para manutenção e polimento. É fundamental ter em mente que os treinamentos da semana não podem implicar em cansaço físico para o dia da prova. O corredor precisa chegar "inteiro" na maratona.

Descanso

[{"selector":"#anim-80de8ffd-174c-4552-8c10-e4dfbc18a21d","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-973a712a-6485-4bf4-8714-d1d1348292be","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4239856c-021d-4a13-9502-eb0167f3bd6c","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-19a66f49-9dfc-4c97-993b-606bfb74ceb8","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9a5c1e0-06b7-49bf-8818-8f36f2271af5","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"}] andor Jackal / stock.adobe.com Por isso, o descanso também é fundamental. Dormir bem, recuperar o corpo e entender os sinais de quando colocar as pernas pra cima é melhor do que sair para correr é fundamental nos dias que antecedem a prova.

Alimentação

[{"selector":"#anim-b764700f-9c82-4c18-a0a7-eb571806a1f0","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-24cdda71-d53f-40a1-be9c-46eed0e81743","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c85ef83d-559b-41c6-affe-91cf6d5957bd","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-160b9c5f-2319-4965-a791-bbb69b012d8a","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77c4c2aa-699b-41a3-b299-6ea972c46576","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"}] babaroga / stock.adobe.com A alimentação também é fundamental. Se você costuma fazer uma dieta restritiva essa hora não é na preparação para a maratona, especialmente na semana da prova. É proibido sentir fome na semana da prova. Busque uma alimentação equilibrada, sem exageros, mas que reforce o consumo de carboidratos.

Hidratação

[{"selector":"#anim-05fe88f2-45b3-47dc-803e-525ecad65b3c","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-03f53441-e60d-4228-8329-abc4db0eb4e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12992880-b303-4f3a-a2be-2b82a22ddbf5","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-4eb71269-6aad-43fb-b940-b0986496a23b","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-792d1fb7-f3b2-455a-b53d-55d953cf0583","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"}] only_kim / stock.adobe.com Por fim, a hidratação na semana da prova é muito importante. Estar hidratado no dia da prova começa muito antes. A agua do dia da prova não hidratará um corpo desidratado.

[{"selector":"#anim-26d691c2-c01b-4ed8-953b-b5813c45773e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec8e1b1d-4148-4ab2-854d-f4fee29e8281","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-806cc108-5bc1-473d-85da-77db4a1e81aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ace8965-48d4-4067-8541-5c5ffb8e52fe","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"}] [{"selector":"#anim-8825b9f4-b0d4-479e-abfe-f4e740db7d3d","keyframes":{"opacity":[0,1]},"delay":200,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f0b11e52-5bfd-4f82-bc12-670ca13d8189","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-511ff2ec-2f93-4d39-90b3-4a83817c589d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Confira outras colunas de Diori Vasconcelos GOSTOU DO CONTEÚDO? ACESSE AGORA