Home»Tecnologie»La preparazione atletica migliore per correre Cardio Race

La preparazione atletica migliore per correre Cardio Race

Pinterest Google+

Sebbene sia allettante ridurre i ritmi con il caldo, l’estate è un periodo da prendere seriamente se al rientro c’è una gara che ti aspetta. Rimanere concentrato sul proprio obiettivo è molto importante, perché è la costanza negli allenamenti che fa la differenza. Ecco come modificare la tua preparazione in questo periodo, in modo da divertirti e cogliere i frutti.

runners che hanno programmato di correre Cardio Race, il 22 ottobre, sono costretti a svolgere la allenamenti anche con il caldo estivo. Hanno così un’alta probabilità di dover fare i conti con il caldo che rende complicato correre per lunghi percorsi. «Fermarsi un giorno o una settima non pregiudica troppo il tuo allenamento – afferma Jeff Gaudette, allenatore di Boston –. Se perdi una settimana a causa delle vacanze, ricomincia ad allenarti dal punto in cui hai smesso come se non ci fosse stata alcuna interruzione; se hai perso due settimane, riduci il chilometraggio del 30% per i primi tre o quattro giorni, poi riprendi le tue corse normalmente». Quando un allenamento di corsa coincide con una giornata calda e afosa, sarebbe meglio spostarlo in altra data o dividerlo in due parti, magari facendo la seconda metà della corsa su un tapis roulant in una palestra con aria condizionata.

Segue in basso


Il segreto per correre bene Cardio Race è avere la resistenza aerobica necessaria per una maratona e la velocità indispensabile per una gara di cinque o dieci chilometri. Se hai in programma una vacanza, aumenta sia la velocità sia la lunghezza delle tue corse nelle tre settimane che precedono la partenza per le vacanze e usa il periodo delle ferie per recuperare. Un riposo attivo che preveda ad esempio nuoto, yoga e corse leggere, aiuterà il tuo fisico a rimettersi in forze dopo il periodo di carico. Se sei costretto a correre un allenamento veloce sotto il sole cocente, riduci la distanza di ciascuna prova e aumenta i tempi di recupero per fare in modo che la temperatura del corpo rimanga a livelli accettabili.

E per chi sta iniziando ora? Cardio Race sarà la tua prima 5 chilometri

Invece di programmare un’intensa (e terrorizzante) estate d’allenamenti, poniti dei piccoli obiettivi, ad esempio due settimane con tre allenamenti settimanali di corsa/cammino della durata minima di 10 minuti. Così anche quando il tempo scarseggia sarà più facile completare comunque il programma. Affronta una settimana alla volta, aumentando gradualmente la lunghezza dei tratti di corsa e diminuendo quella dei tratti di cammino. Allenarsi a intervalli regolari è la chiave per adattare il corpo alle esigenze della corsa. Punta ad arrivare a correre/camminare dai 30 ai 45 minuti quattro volte alla settimana.

Obiettivo d’autunno: Correre più a lungo

Se vuoi aumentare la tua resistenza la costanza è fondamentale. E per avere regolarità negli allenamenti, stare lontani dagli infortuni è basilare. Per cui imposta ogni mese come un ciclo di carico-scarico. Aumenta il chilometraggio del 10% a settimana per tre settimane. Durante la quarta settimana diminuisci invece il chilometraggio del 10-20%. Correre a lungo è più faticoso con il caldo, quindi non preoccuparti della velocità. Se senti che stai correndo a un’andatura giusta ma il tuo orologio dice che stai girando lentamente, non aumentarla. Con le temperature più fresche dell’autunno raccoglierai i risultati del tuo allenamento estivo e vedrai il ritmo aumentare senza alcuno sforzo extra.

Previous post

Individuare un tumore al pancreas con un selfie è possibile?

Next post

9 consigli per combattere lo "stress da rientro"


  1. 20/10/2018 at 17:46

    There are those who engage in this type of trading without sufficient knowledge; however, there are day traders who make a successful living despite, or perhaps because of, the risks.

  2. NUXE 黎可詩 【蜂蜜夢幻柔護系列*】蜂蜜溫和潔面及卸妝凝膠 Face Cleansing and Make-Up Removing Gel的商品介紹 UrCosme (@cosme TAIWAN) 商品資訊 NUXE 黎可詩,蜂蜜夢幻柔護系列*,蜂蜜溫和潔面及卸妝凝膠 Face Cleansing and Make-Up Removing Gel

  3. 28/10/2018 at 11:45

    Hey There. I found your weblog the usage of msn. That is a very well written article. I’ll make sure to bookmark it and come back to learn more of your useful information. Thanks for the post. I will certainly return.

  4. Real Madrid boss Jose Mourinho has told former club Chelsea that Gonzalo Higuain is not for sale. Chelsea have been strongly linked with a £35million move for the Argentinian striker. Hands off! Chelsea’s £35m target Higuain is staying at Real Madrid, insists Mourinho

  5. 06/11/2018 at 10:39

    Wow that was strange. I just wrote an really long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyways, just wanted to say superb blog!

  6. JACK GAUGHAN AT TURF MOOR: These are the days when you wonder whether Andy Carroll is really worth the hassle. All that expense, all that hard work managing his injuries. Burnley 1-1 West Ham: Chris Wood rescues Sean Dyche’s side with late header to earn a point against 10-man Hammers after Andy Carroll sees red

  7. Nice blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog jump out. Please let me know where you got your design. With thanks

  8. Jan Vertonghen is already planning his summer holiday after a frantic start to Tottenham’s season. Spurs landed their first home victory of the season against Queens Park Rangers. I need a holiday! Vertonghen craving a break after frenetic start to Spurs’ season

  9. 25/11/2018 at 13:59

    Harry Redknapp would still listen to an offer from the FA

  10. I do believe all of the concepts you’ve presented in your post. They’re very convincing and will definitely work. Still, the posts are very quick for starters. May you please extend them a bit from subsequent time? Thank you for the post.

  11. 06/12/2018 at 1:48

    F*ckin’ remarkable things here. I’m very glad to see your post. Thanks a lot and i’m looking forward to contact you. Will you kindly drop me a mail?

  12. 11/12/2018 at 12:15

    I have been browsing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my view, if all webmasters and bloggers made good content as you did, the web will be much more useful than ever before.

  13. Pretty great post. I simply stumbled upon your blog and wished to say that I’ve truly enjoyed surfing around your blog posts. After all I will be subscribing for your rss feed and I’m hoping you write again soon!

  14. 14/12/2018 at 10:25

    I’m not sure where you’re getting your information, however great topic. I needs to spend a while finding out much more or figuring out more. Thanks for wonderful info I was looking for this info for my mission.

  15. A lot of thanks for your own efforts on this site. My niece really loves managing research and it is simple to grasp why. Many of us hear all about the compelling method you deliver useful steps via the website and in addition boost response from some others about this concern and our own simple princess is now being taught so much. Have fun with the remaining portion of the year. Your conducting a terrific job.

  16. It is appropriate time to make some plans for the future and it’s time to be happy. I’ve read this post and if I could I desire to suggest you some interesting things or advice. Maybe you could write next articles referring to this article. I want to read more things about it!

  17. 18/12/2018 at 7:32

    Hello my friend! I wish to say that this article is awesome, nice written and include almost all important infos. I would like to see more posts like this.

  18. 18/12/2018 at 13:48

    Hey very cool blog!! Man .. Excellent .. Amazing .. I will bookmark your web site and take the feeds also…I’m happy to find so many useful info here in the post, we need develop more techniques in this regard, thanks for sharing. . . . . .

  19. Does your blog have a contact page? I’m having problems locating it but, I’d like to shoot you an email. I’ve got some suggestions for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it develop over time.

  20. Awesome blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple tweeks would really make my blog stand out. Please let me know where you got your design. Appreciate it

  21. 22/12/2018 at 8:36

    The core of your writing whilst appearing reasonable initially, did not work very well with me after some time. Someplace within the paragraphs you were able to make me a believer unfortunately just for a very short while. I nevertheless have a problem with your jumps in assumptions and you might do nicely to help fill in those breaks. In the event you actually can accomplish that, I could surely end up being amazed.

  22. Definitely believe that which you stated. Your favorite reason seemed to be on the internet the simplest thing to be aware of. I say to you, I certainly get irked while people think about worries that they just do not know about. You managed to hit the nail upon the top and defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks

  23. 21/01/2019 at 12:35

    The other day, while I was at work, my sister stole my iPad and tested to see if it can survive a 30 foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  24. 24/01/2019 at 23:39

    This actually answered my drawback, thank you!

  25. 26/01/2019 at 10:50

    Hello.This article was extremely interesting, especially because I was looking for thoughts on this matter last couple of days.

  26. 10/02/2019 at 15:56

    Very well written article. It will be useful to anybody who usess it, as well as yours truly :). Keep doing what you are doing – for sure i will check out more posts.

  27. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

  28. 13/02/2019 at 0:50

    Hello, i think that i noticed you visited my blog thus i got here to “return the want”.I am trying to in finding things to improve my web site!I guess its good enough to make use of some of your ideas!!

  29. 02/03/2019 at 10:39

    Hello. splendid job. I did not expect this. This is a impressive story. Thanks!

  30. 15/03/2019 at 22:48

    Say, you got a nice blog post.Thanks Again.

  31. 16/03/2019 at 4:45

    Wow! This can be one particular of the most helpful blogs We’ve ever arrive across on this subject. Basically Excellent. I’m also a specialist in this topic so I can understand your effort.

  32. Hi there! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll be book-marking and checking back often!

  33. A lot of thanks for each of your efforts on this blog. My mum really loves going through investigation and it’s really easy to see why. We all know all concerning the dynamic medium you give insightful tips and hints via the website and therefore invigorate response from some others on the theme plus our simple princess is now becoming educated a great deal. Enjoy the remaining portion of the year. You’re the one conducting a first class job.

  34. Both Allen and Terry idolize the superstar macho detectives (played with comic relish by Samuel L.

  35. 05/05/2019 at 8:48

    Hi there! Would you mind if I share your blog with my myspace group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Thank you

  36. 12/05/2019 at 21:00

    If only my personal articles looked like this particular! That’s a enhance, btw?-I ‘m a new comer to blog posting as well as reading through various blog posts helps me personally by helping cover their my very own. Any kind of data you could throw my method to assistance is really valued. Just good info on this particular publish!

Leave a reply

Il tuo indirizzo email non sarà pubblicato.