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

La preparazione atletica migliore per correre Cardio Race

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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

bunner-Cardio-Race

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.

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