{"id":1113,"date":"2023-04-07T07:24:00","date_gmt":"2023-04-07T07:24:00","guid":{"rendered":"https:\/\/sportano.ro\/blog\/?p=1113"},"modified":"2025-07-10T08:18:28","modified_gmt":"2025-07-10T08:18:28","slug":"cum-sa-incepi-sa-alergi-sfaturi-pentru-alergatorii-incepatori-pentru-cei-care-nu-sunt-in-forma-si-pentru-cei-supraponderali","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/cum-sa-incepi-sa-alergi-sfaturi-pentru-alergatorii-incepatori-pentru-cei-care-nu-sunt-in-forma-si-pentru-cei-supraponderali\/","title":{"rendered":"Cum s\u0103 \u00eencepi s\u0103 alergi? Sfaturi pentru alerg\u0103torii \u00eencep\u0103tori, pentru cei care nu sunt \u00een form\u0103 \u0219i pentru cei supraponderali&nbsp;"},"content":{"rendered":"\n<p><strong>S-a decis &#8211; \u00eencepe\u021bi s\u0103 alerga\u021bi. La urma urmei, este u\u0219or, trebuie doar s\u0103 v\u0103 pune\u021bi echipamentul de alergare \u0219i s\u0103 ie\u0219i\u021bi din cas\u0103. Cu toate acestea, dup\u0103 c\u00e2teva minute ai reu\u0219it deja s\u0103 te prinzi cu dificult\u0103\u021bi de respira\u021bie, colici \u0219i, per total, \u00een loc de endorfinele promise, te sim\u021bi doar obosit \u0219i descurajat. Cu ajutorul ghidului nostru: Cum s\u0103 \u00eencepi s\u0103 alergi? antrenamentul t\u0103u de alergare va deveni mai u\u0219or \u0219i chiar pl\u0103cut \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Care sunt beneficiile alerg\u0103rii?<\/h2>\n\n\n\n<p>Unul dintre cele mai bune lucruri despre alergare este c\u0103 o po\u021bi face indiferent de nivelul t\u0103u de preg\u0103tire fizic\u0103 sau de v\u00e2rst\u0103. Nu ave\u021bi nevoie de abonamente la sal\u0103, de echipament specializat sau de \u00eembr\u0103c\u0103minte pentru a \u00eencepe. Tot ce ai nevoie sunt haine \u0219i pantofi confortabili, precum \u0219i dorin\u021ba \u0219i un plan pas cu pas pentru a-\u021bi atinge obiectivele. Dar mai multe despre asta \u00eentr-un moment. Alergarea sistematic\u0103 are multe beneficii pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mental\u0103. Unul dintre efectele secundare ale alerg\u0103rii poate fi acela c\u0103 \u00eencepe\u021bi s\u0103 acorda\u021bi mai mult\u0103 aten\u021bie la ceea ce ajunge \u00een farfurie, iar acest lucru v\u0103 va ajuta s\u0103 sc\u0103pa\u021bi de greutate \u0219i s\u0103 ob\u021bine\u021bi silueta visurilor dumneavoastr\u0103. \u00cen plus, este o modalitate excelent\u0103 de a g\u0103si lini\u0219te \u0219i pace \u00een agita\u021bia vie\u021bii de zi cu zi \u0219i de a g\u0103si timp pentru tine \u0219i pentru g\u00e2ndurile tale. De asemenea, alergarea v\u0103 poate schimba modul de abordare a problemelor cotidiene. Dac\u0103 po\u021bi supravie\u021bui unui start dificil \u0219i po\u021bi face fa\u021b\u0103 lipsei de motiva\u021bie sau momentelor \u00een care vrei s\u0103 te opre\u0219ti pentru c\u0103 vocea ta interioar\u0103 te \u00eendeamn\u0103: &#8222;nu mai po\u021bi&#8221;, ve\u021bi \u00eenv\u0103\u021ba cum s\u0103 v\u0103 dep\u0103\u0219i\u021bi \u00eendoielile \u0219i, probabil, v\u0103 ve\u021bi schimba atitudinea fa\u021b\u0103 de lucrurile pe care crede\u021bi c\u0103 nu le pute\u021bi face, nu le \u00een\u021belege\u021bi etc. Alergarea poate fi, de asemenea, motivul pentru care te-ai l\u0103sat de fumat.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/jOLZS2OR297xPdiGIOcPKBTes-DeFpdG9c0agQFI7K97eZWFgSd1Hf3PbqFJFdo7gTYNARAaH5d62luPlV8TsW1uqMgkpQvT4NaFM8U5qKQ5Shdai31-e6JvUAhOGToIva2Rp_DG2oCy3oqNSXJzZkU\" alt=\"Un cuplu de alerg\u0103tori \u00eembr\u0103ca\u021bi \u00een haine negre de alergare se antreneaz\u0103 pe asfalt\"\/><\/figure>\n\n\n\n<p><strong>Alergare &#8211; beneficii:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00eembun\u0103t\u0103\u021birea condi\u021biei fizice \u0219i a rezisten\u021bei;<\/li>\n\n\n\n<li>\u00eembun\u0103t\u0103\u021birea func\u021biei cardiovasculare (de exemplu: sc\u0103derea nivelului de colesterol r\u0103u (LDL) \u0219i a tensiunii arteriale, reducerea riscului de boli de inim\u0103);<\/li>\n\n\n\n<li>\u00eent\u0103rirea oaselor \u0219i reducerea riscului de osteoporoz\u0103;<\/li>\n\n\n\n<li>\u00eembun\u0103t\u0103\u021birea func\u021bion\u0103rii sistemului imunitar (rezisten\u021b\u0103 mai mare la diverse infec\u021bii sau r\u0103celi);<\/li>\n\n\n\n<li>arderea unui num\u0103r mare de calorii (p\u00e2n\u0103 la 1.000 kcal pe or\u0103 &#8211; depinde de: v\u00e2rst\u0103, nivel de antrenament, intensitatea exerci\u021biilor, printre al\u021bi factori);<\/li>\n\n\n\n<li>reducerea gr\u0103similor;<\/li>\n\n\n\n<li>siluet\u0103 mai sub\u021bire;<\/li>\n\n\n\n<li>piele mai ferm\u0103 \u0219i reducerea aspectului celulitei;<\/li>\n\n\n\n<li>\u00eembun\u0103t\u0103\u021birea memoriei \u0219i a concentr\u0103rii;\u00a0<\/li>\n\n\n\n<li>\u00eembun\u0103t\u0103\u021birea st\u0103rii de bine;<\/li>\n\n\n\n<li>mai mult\u0103 energie;<\/li>\n\n\n\n<li>reducerea stresului;<\/li>\n\n\n\n<li>capacitatea de a lua o pauz\u0103 de la via\u021ba de zi cu zi;<\/li>\n\n\n\n<li>cre\u0219terea \u00eencrederii \u00een sine;<\/li>\n\n\n\n<li>ajutor \u00een cazul depresiei sau al tulbur\u0103rilor de dispozi\u021bie;<\/li>\n\n\n\n<li>capacitatea de a v\u0103 antrena practic oriunde \u0219i \u00een orice moment.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Efectele alerg\u0103rii dup\u0103 o lun\u0103<\/h3>\n\n\n\n<p>O form\u0103 fizic\u0103 \u0219i o stare de bine mai bun\u0103, o greutate \u0219i o circumferin\u021b\u0103 corporal\u0103 mai mici, o schimbare de atitudine fa\u021b\u0103 de via\u021b\u0103 sunt doar c\u00e2teva dintre efectele pe care le ve\u021bi observa dup\u0103 o lun\u0103 de alergare. Antrenamentul sistematic \u00een aer liber va face ca organismul dumneavoastr\u0103 s\u0103 fie mai bine oxigenat, iar acest lucru va avea un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii, bun\u0103st\u0103rii \u0219i aspectului general. Activit\u0103\u021bile cotidiene, cum ar fi urcatul sc\u0103rilor, alergatul p\u00e2n\u0103 la tramvai\/autobuz, joaca \u00een curte cu copilul etc. vor deveni mai pu\u021bin obositoare. Nivelul dumneavoastr\u0103 de concentrare se va \u00eembun\u0103t\u0103\u021bi \u0219i v\u0103 va fi mai u\u0219or s\u0103 v\u0103 aminti\u021bi chiar \u0219i lucruri m\u0103runte. \u00cen plus, un antrenament regulat de alergare va ajuta la reducerea tensiunii nervoase \u0219i v\u0103 va face s\u0103 aborda\u021bi sarcinile zilnice cu mai mult optimism \u0219i \u00eencredere. Men\u021bin\u00e2nd o rutin\u0103 de antrenament adecvat\u0103, ve\u021bi \u00eencepe, de asemenea, s\u0103 alerga\u021bi mai repede \u0219i ve\u021bi putea cre\u0219te distan\u021ba pe care o parcurge\u021bi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Contraindica\u021bii la alergare<\/h3>\n\n\n\n<p>\u00cen ciuda \u00eentregii liste de beneficii ale alerg\u0103rii, nu toat\u0103 lumea poate \u00eentreprinde aceast\u0103 form\u0103 de activitate fizic\u0103. Care sunt contraindica\u021biile la alergare:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obezitate (IMC mai mare de 30 kg\/m2) &#8211; alergarea cu mult exces de greutate va solicita foarte mult inima, coloana vertebral\u0103 \u0219i articula\u021biile genunchilor, \u0219oldurilor \u0219i gleznelor. \u00cen primul r\u00e2nd, persoana obez\u0103 ar trebui s\u0103 se concentreze pe reducerea greut\u0103\u021bii corporale folosind nu numai dieta, ci \u0219i activitatea fizic\u0103 (de exemplu, ciclismul sta\u021bionar, mersul nordic);<\/li>\n\n\n\n<li>boli sau tulbur\u0103ri ale sistemului cardiovascular (de exemplu, hipertensiune arterial\u0103, antecedente de infarct, cardiopatie ischemic\u0103);<\/li>\n\n\n\n<li>probleme articulare \u0219i scheletice (de exemplu, fasceit\u0103 plantar\u0103);<\/li>\n\n\n\n<li>leziuni;<\/li>\n\n\n\n<li>infec\u021bii, r\u0103ceal\u0103, febr\u0103.<\/li>\n<\/ul>\n\n\n\n<p>Astmul \u0219i diabetul sunt adesea citate ca fiind contraindica\u021bii pentru alergare, dar acest lucru nu este \u00een \u00eentregime adev\u0103rat. \u00cen ambele cazuri, activitatea fizic\u0103 regulat\u0103 poate ajuta procesul de vindecare. \u00cen cazul alerg\u0103torilor astmatici sau diabetici, va fi important s\u0103 \u00ee\u0219i dozeze medicamentele \u00een mod corespunz\u0103tor \u0219i s\u0103 adapteze nivelul de \u00eenc\u0103rcare a exerci\u021biilor fizice la starea lor, \u00eempreun\u0103 cu medicul lor. \u00cen cazul femeilor \u00eens\u0103rcinate, totul depinde de faptul dac\u0103 sarcina decurge bine \u0219i dac\u0103 femeia a f\u0103cut sport \u00een mod sistematic \u00eenainte de sarcin\u0103. Merit\u0103 subliniat faptul c\u0103, \u00een cazul \u00een care apar probleme de s\u0103n\u0103tate, decizia de a alerga sau nu trebuie consultat\u0103 cu un medic.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/DeE-aZph0PkWvyjrvGDEpY57zX0nldCuFkoQLqAeOpTcijZKe_haRmbbO9NVrltqdWkO2CFqwNeaVCB2sOSEZXaZuQZpciFfkPN39n3ceDOFX57I7cEQKj0T7GEK553Ga6EJWtTzNjoQOpfTrBENcqc\" alt=\"Un alerg\u0103tor \u00eembr\u0103cat \u00een haine sport exerseaz\u0103 sprinturi \u00een teren deschis\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cum \u00eencepi s\u0103 alergi?&nbsp;<\/h2>\n\n\n\n<p>\u00cenainte de a ie\u0219i la alergat, face\u021bi c\u00e2teva analize de baz\u0103 (morfologie, urin\u0103, zah\u0103r, colesterol, ECG) \u0219i consulta\u021bi-v\u0103 medicul. Dac\u0103 rezultatele sunt OK \u0219i nu exist\u0103 contraindica\u021bii pentru alergare, elabora\u021bi un plan de antrenament \u0219i stabili\u021bi-v\u0103 un obiectiv realist (v\u0103 va oferi o motiva\u021bie suplimentar\u0103 \u00een zilele mai proaste \u00een care nu ave\u021bi chef de activitate fizic\u0103). Stabili\u021bi c\u00e2t de des ve\u021bi alerga, unde \u0219i c\u00e2nd. \u00cen ceea ce prive\u0219te distan\u021ba \u0219i ritmul, nu v\u0103 lua\u021bi prea mult dup\u0103 ele la \u00eenceput. \u00cencepe\u021bi cu antrenamente u\u0219oare de c\u00e2te 15-20 de minute pentru a v\u0103 obi\u0219nui corpul cu efortul \u0219i nu v\u0103 descuraja\u021bi de faptul c\u0103 v\u0103 ia 10 minute s\u0103 parcurge\u021bi 1 km. Ave\u021bi r\u0103bdare, va mai fi timp s\u0103 dobor\u00e2\u021bi recordurile vie\u021bii \u0219i s\u0103 participa\u021bi la curse de strad\u0103, dezvolta\u021bi mai \u00eent\u00e2i obiceiurile bune. Un alt aspect important &#8211; atunci c\u00e2nd alerga\u021bi, evita\u021bi s\u0103 v\u0103 compara\u021bi cu al\u021bi alerg\u0103tori &#8211; antrena\u021bi-v\u0103 \u00een ritmul vostru \u0219i bucura\u021bi-v\u0103 de acest lucru, nu trata\u021bi-l ca pe o obliga\u021bie. De asemenea, \u00eencerca\u021bi s\u0103 ie\u0219i\u021bi s\u0103 v\u0103 antrena\u021bi chiar dac\u0103 ave\u021bi o zi proast\u0103 &#8211; exerci\u021biile fizice vor elibera endorfine, a\u0219a numi\u021bii &#8222;hormoni ferici\u021bi&#8221;, care v\u0103 vor ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea de spirit. Evita\u021bi tenta\u021bia de a alerga c\u00e2t mai mult \u0219i c\u00e2t mai departe la primele antrenamente. Mai presus de toate, v\u0103 expune\u021bi riscului de a v\u0103 r\u0103ni \u0219i de a v\u0103 accidenta, ceea ce v\u0103 poate \u00eempiedica s\u0103 alerga\u021bi \u00een zilele sau chiar s\u0103pt\u0103m\u00e2nile urm\u0103toare, \u0219i de a v\u0103 descuraja.&nbsp;<\/p>\n\n\n\n<p>Introduce\u021bi un jurnal de alergare \u0219i nota\u021bi \u00een el rezultatele de la fiecare antrenament pentru a v\u0103 urm\u0103ri progresul. Nu v\u0103 place s\u0103 alerga\u021bi singur? G\u0103se\u0219te-\u021bi un partener de alergare &#8211; \u00eempreun\u0103 v\u0103 va fi mai u\u0219or s\u0103 v\u0103 motiva\u021bi reciproc \u0219i s\u0103 nu v\u0103 l\u0103sa\u021bi atunci c\u00e2nd unul dintre voi are o a\u0219a-zis\u0103 &#8222;zi lene\u0219\u0103&#8221;. De asemenea, pute\u021bi c\u0103uta un grup de alergare \u00een ora\u0219ul dvs. \u0219i v\u0103 pute\u021bi \u00eenscrie la sec\u021biunea pentru \u00eencep\u0103tori. Acolo, sub \u00eendrumarea unui antrenor sau a unor alerg\u0103tori cu experien\u021b\u0103, ve\u021bi \u00eenv\u0103\u021ba despre alergare, ve\u021bi primi sfaturi valoroase \u0219i ve\u021bi cunoa\u0219te oameni noi cu obiective sau interese similare, ceea ce v\u0103 va oferi o motiva\u021bie suplimentar\u0103 pentru a persevera \u00een rezolu\u021biile dumneavoastr\u0103 de alergare.&nbsp;<\/p>\n\n\n\n<p>Ave\u021bi un c\u00e2ine? Minunat. Atunci c\u00e2nd v\u0103 plimba\u021bi animalul de companie, \u00eencerca\u021bi s\u0103 m\u0103r\u0219\u0103lui\u021bi mai repede dec\u00e2t de obicei sau chiar s\u0103 alerga\u021bi u\u0219or. \u00cen timp, poate dori\u021bi s\u0103 cump\u0103ra\u021bi o centur\u0103 \u0219i un ham dedicat &#8211; aceast\u0103 configura\u021bie v\u0103 permite s\u0103 alerga\u021bi confortabil cu c\u00e2inele dumneavoastr\u0103. V\u0103 plictisi\u021bi \u00een timp ce alerga\u021bi? Un bun cronometru poate fi muzica dvs. preferat\u0103 sau o carte bun\u0103 sub form\u0103 de audiobook. De asemenea, merit\u0103 s\u0103 g\u0103si\u021bi trasee noi &#8211; \u00eencerca\u021bi s\u0103 alerga\u021bi pe o band\u0103 de alergare, \u00eentr-o zon\u0103 diferit\u0103.&nbsp;<\/p>\n\n\n\n<p>Pentru alerg\u0103rile ini\u021biale, mar\u0219ul &#8211; altern\u00e2nd mersul cu alergarea &#8211; func\u021bioneaz\u0103 cel mai bine. De exemplu, la primele alerg\u0103ri, alterna\u021bi 3 minute de mers \u0219i 1 minut de alergare. Face\u021bi 5 astfel de cicluri men\u021bin\u00e2nd un nivel de aproximativ 70% din ritmul cardiac maxim (formula pentru HR max = 220 &#8211; v\u00e2rsta, apoi \u00eenmul\u021bi\u021bi rezultatul cu 0,7) &#8211; ar trebui s\u0103 pute\u021bi vorbi liber. \u00cen urm\u0103toarele s\u0103pt\u0103m\u00e2ni \u0219i pe m\u0103sur\u0103 ce v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103, cre\u0219te\u021bi treptat timpul de alergare \u0219i reduce\u021bi timpul de mers.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/TeP8QBUNd001a3wUIUIVjiPkOxS_7VVymoDMR1eBvyaHdfe9h1_mVZSenDkuxjAFwa2nqPLyNxxJf-slYLty8DSkK1ahE-7sfu5OgbtMsyuGDtvTessdLaKJD5W6R0jI6D_Su705xhHuIlCHuAwsBoc\" alt=\"O femeie \u00eembr\u0103cat\u0103 \u00een haine sport \u00ee\u0219i leag\u0103 \u0219ireturile, preg\u0103tindu-se pentru alergare\"\/><\/figure>\n\n\n\n<p>Dac\u0103 ajunge\u021bi \u00een punctul \u00een care 30 de minute de alergare continu\u0103 nu mai reprezint\u0103 o problem\u0103, \u00eencepe\u021bi s\u0103 v\u0103 prelungi\u021bi antrenamentele, s\u0103 introduce\u021bi kilometraj \u00een rutina de antrenament sau s\u0103 cre\u0219te\u021bi frecven\u021ba alerg\u0103rii (\u00een loc de 2 zile pe s\u0103pt\u0103m\u00e2n\u0103, antrena\u021bi-v\u0103 de 3 sau 4 ori). Este important s\u0103 respecta\u021bi regula de 10% atunci c\u00e2nd v\u0103 prelungi\u021bi antrenamentele, de exemplu, dac\u0103 a\u021bi alergat 50 de minute s\u0103pt\u0103m\u00e2na aceasta, nu v\u0103 antrena\u021bi mai mult de 55 de minute \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 urm\u0103toare. Stabilirea unei zile cu o a\u0219a-numit\u0103 &#8222;alergare&#8221; v\u0103 va ajuta s\u0103 lucra\u021bi la rezisten\u021b\u0103. Treptat, pute\u021bi, de asemenea, s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi pe dealuri mici \u0219i s\u0103 face\u021bi a\u0219a-numitele &#8222;intervale&#8221;, adic\u0103 \u00eentinderi \u00een care alterna\u021bi alergarea moderat de intens\u0103 cu momente de alergare calm\u0103. Odat\u0103 ce reu\u0219i\u021bi s\u0103 alerga\u021bi \u00een mod constant timp de 30-40 de minute, \u00eenscrie\u021bi-v\u0103 la o curs\u0103 de 5 km \u0219i face\u021bi din finalizarea acesteia principalul dvs. obiectiv. Acesta va fi un bun test al formei dumneavoastr\u0103.&nbsp;<\/p>\n\n\n\n<p>Nu uita\u021bi s\u0103 preceda\u021bi fiecare alergare cu o \u00eenc\u0103lzire, chiar dac\u0103 folosi\u021bi aparatele de mers. Aceasta poate consta \u00een 5 minute de exerci\u021bii u\u0219oare (de exemplu, cercuri ale umerilor \u0219i \u0219oldurilor, extensii de picioare, ghemuiri etc.) care v\u0103 vor preg\u0103ti \u00een mod adecvat mu\u0219chii, ligamentele \u0219i articula\u021biile pentru efort.<\/p>\n\n\n\n<p>Pentru \u00eenceputul aventurii tale de alergare, po\u021bi cump\u0103ra un ceas sportiv, o br\u0103\u021bar\u0103 sau un smartwatch pentru a \u021bine eviden\u021ba celor mai importan\u021bi parametri ai antrenamentului t\u0103u: ritmul cardiac, distan\u021ba, ritmul de alergare, caloriile arse etc. Datorit\u0103 aplica\u021biilor dedicate, vei putea \u021bine un jurnal de antrenament \u0219i \u00ee\u021bi vei putea urm\u0103ri progresul, precum \u0219i s\u0103 faci orice modificare a planului de antrenament sau s\u0103 verifici recomand\u0103rile privind timpul de recuperare de care ai nevoie.&nbsp;<\/p>\n\n\n\n<p>Pute\u021bi citi mai multe \u00een ghid: <a href=\"https:\/\/sportano.ro\/blog\/ce-ceas-sportiv-sa-alegeti-cele-mai-bune-ceasuri-de-sport-pentru-barbati-si-femei\/\">Ce ceas sportiv s\u0103 alegi?<\/a><\/p>\n\n\n\n<p>De asemenea, este o idee bun\u0103 s\u0103 v\u0103 completa\u021bi planul de antrenament cu alte forme de activitate fizic\u0103 &#8211; antrenamente de for\u021b\u0103, exerci\u021bii de consolidare, \u00eenot, ciclism sau pilates pentru a ob\u021bine rezultate mai bune la alergare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cum \u00eencepi s\u0103 alergi c\u00e2nd e\u0219ti supraponderal?<\/h3>\n\n\n\n<p>Cu ajutorul alerg\u0103rii, pute\u021bi sc\u0103pa \u00een mod eficient \u0219i destul de rapid (at\u00e2ta timp c\u00e2t respecta\u021bi \u0219i o diet\u0103 echilibrat\u0103) de c\u00e2teva kilograme \u00een plus. Nu uita\u021bi c\u0103, cu c\u00e2t ave\u021bi mai multe kilograme \u00een plus, cu at\u00e2t alergarea nu va fi o activitate potrivit\u0103 pentru dumneavoastr\u0103. Ca \u0219i \u00een cazul obezit\u0103\u021bii, \u00eencerca\u021bi s\u0103 sc\u0103pa\u021bi mai \u00eent\u00e2i de surplusul de greutate cu forme de exerci\u021bii care v\u0103 solicit\u0103 mai pu\u021bin articula\u021biile.<\/p>\n\n\n\n<p>Cum \u00eencepi s\u0103 alergi atunci c\u00e2nd e\u0219ti supraponderal \u0219i \u00een form\u0103 zero? Opta\u021bi pentru mersul pe jos rapid 30-60 de minute \u00een fiecare zi, pentru ca dup\u0103 o lun\u0103 s\u0103 pute\u021bi trece la mar\u0219 de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103 Alterna\u021bi \u00eentre alergare \u00eentr-un ritm care s\u0103 v\u0103 permit\u0103 s\u0103 vorbi\u021bi \u00een voie \u0219i mar\u0219, de exemplu 1 minut de alergare \u0219i 2 minute de mers pe jos sau 2 minute de alergare \u0219i 4 minute de mers pe jos, etc.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/WtJ1Dz8UmKYjaC5WUFtMYqdDX8248T_qknZaG2tXdpW1mnO86A1qIgFvX5ad-ML9qwOVzxAE0pMu0SPb8INQaqjgPcHjl6UDfWT9ingu3xF8GsfJiIb5Z7wtk1E1WrKEFHfTtc6x5xeStNcdfiFV-MU\" alt=\"O femeie \u00eembr\u0103cat\u0103 \u00een haine sport \u0219i cu c\u0103\u0219ti la urechi face jogging \u00een parc\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Cum \u00eencepi s\u0103 alergi la 40 de ani?<\/h3>\n\n\n\n<p>Unii oameni sus\u021bin c\u0103 nu sunt f\u0103cu\u021bi pentru a alerga, ceea ce nu este \u00een \u00eentregime adev\u0103rat. La urma urmei, a\u021bi practicat deja acest tip de activitate fizic\u0103 \u00een copil\u0103rie, deoarece alergarea este o form\u0103 natural\u0103 de mi\u0219care uman\u0103. \u0218i nu conteaz\u0103 c\u0103 tocmai a\u021bi \u00eemplinit 40 de ani sau c\u0103 sunte\u021bi mai \u00een v\u00e2rst\u0103. Pute\u021bi \u00eencepe antrenamentul de alergare la orice v\u00e2rst\u0103. Important este s\u0103 nu \u00eencepe\u021bi cu &#8222;C&#8221; mare, mai ales dac\u0103 a\u021bi avut o pauz\u0103 de mul\u021bi ani de la sport. Cu c\u00e2t ai dus un stil de via\u021b\u0103 mai pasiv, cu at\u00e2t mai greu ar trebui s\u0103 \u00ee\u021bi pui s\u0103n\u0103tatea la treab\u0103. F\u0103-\u021bi o programare la medic, f\u0103-\u021bi ni\u0219te analize de baz\u0103. Dac\u0103 totul este \u00een regul\u0103, planifica\u021bi-v\u0103 s\u0103 face\u021bi 1-3 plimb\u0103ri pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i, pe m\u0103sur\u0103 ce trece timpul \u0219i forma fizic\u0103 se \u00eembun\u0103t\u0103\u021be\u0219te, \u00eencepe\u021bi s\u0103 v\u0103 modifica\u021bi antrenamentele prin extinderea distan\u021bei, schimbarea raportului dintre distan\u021bele de alergare \u0219i cele de mers, ad\u0103ugarea de intervale etc. \u00cencerca\u021bi s\u0103 v\u0103 men\u021bine\u021bi regularitatea \u0219i nu renun\u021ba\u021bi la antrenamente din motive banale. Dac\u0103 v\u0103 este greu s\u0103 v\u0103 motiva\u021bi, \u00eencerca\u021bi s\u0103 v\u0103 g\u0103si\u021bi un partener de alergare.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tehnica de alergare<\/h2>\n\n\n\n<p>Concentrarea pe o tehnic\u0103 de alergare adecvat\u0103 este esen\u021bial\u0103 pentru ca antrenamentele s\u0103 fie eficiente, eficace \u0219i s\u0103 nu v\u0103 expun\u0103 riscului de accidentare sau de traum\u0103. Astfel, ve\u021bi economisi energie, v\u0103 ve\u021bi mi\u0219ca mai repede \u0219i ve\u021bi parcurge distan\u021be mai lungi cu mai pu\u021bin efort. Cum arat\u0103 tehnica corect\u0103 de alergare:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sta\u021bi u\u0219or dep\u0103rta\u021bi, \u00eendoi\u021bi u\u0219or bra\u021bele la nivelul coatelor, \u00eendrepta\u021bi-v\u0103 \u0219i privi\u021bi \u00eenainte;<\/li>\n\n\n\n<li>bra\u021bele trebuie s\u0103 fie libere, trase u\u0219or \u00eenapoi \u0219i s\u0103 se balanseze \u00een lateral \u00een timp ce v\u0103 mi\u0219ca\u021bi;\u00a0<\/li>\n\n\n\n<li>evita\u021bi s\u0103 str\u00e2nge\u021bi m\u00e2inile \u00een pumni;<\/li>\n\n\n\n<li>ave\u021bi grij\u0103 ca piciorul s\u0103 aterizeze chiar sub \u0219old (sub centrul de greutate al corpului) \u0219i ca greutatea s\u0103 fie distribuit\u0103 uniform;<\/li>\n\n\n\n<li>corpul trebuie s\u0103 se deplaseze \u00eenainte, nu \u00een sus \u0219i \u00een jos.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Episode 2 | Run well - The foundation of good technique\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SqffhQeIq7E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Alergarea pentru \u00eencep\u0103tori &#8211; merit\u0103 s\u0103 \u0219ti\u021bi acest lucru<\/h2>\n\n\n\n<p>Iat\u0103 alte c\u00e2teva sfaturi valoroase pentru a v\u0103 ajuta s\u0103 v\u0103 preg\u0103ti\u021bi corespunz\u0103tor pentru alergare, s\u0103 planifica\u021bi un antrenament specific \u0219i s\u0103 face\u021bi fa\u021b\u0103 unor situa\u021bii precum colicile sau dispari\u021bia respira\u021biei.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Unde s\u0103 alergi?<\/h3>\n\n\n\n<p>\u00cen calitate de alerg\u0103tor \u00eencep\u0103tor, alege\u021bi locuri cu suprafe\u021be moi, care vor amortiza mai bine impactul piciorului pe asfalt \u0219i, astfel, vor pune mai pu\u021bin stres asupra articula\u021biilor. Traseele dintr-un parc sau dintr-o p\u0103dure vor fi cele mai bune. \u00cen multe ora\u0219e, pute\u021bi g\u0103si trasee de alergare cu direc\u021bii de alergare marcate \u0219i fiecare kilometru. De asemenea, pute\u021bi alege un teren mixt, cu suprafe\u021be moi \u0219i dure (de exemplu, strad\u0103, trotuar, tartan), dar asigura\u021bi-v\u0103 ini\u021bial c\u0103 predomin\u0103 primul tip.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2t de mult\u0103 alergare pe s\u0103pt\u0103m\u00e2n\u0103?<\/h3>\n\n\n\n<p>\u00cencepe\u021bi s\u0103 alerga\u021bi 2-3 zile pe s\u0103pt\u0103m\u00e2n\u0103, de exemplu la fiecare a doua\/ a treia zi. \u00cen loc s\u0103 v\u0103 concentra\u021bi asupra distan\u021bei, timpului \u0219i vitezei, \u00eencerca\u021bi mai \u00eent\u00e2i s\u0103 v\u0103 obi\u0219nui\u021bi cu un antrenament regulat. Face\u021bi mar\u0219uri &#8211; intercala\u021bi secven\u021be de alergare cu secven\u021be de mers (de exemplu, 1 minut de alergare \u0219i 3 minute de mers) \u0219i antrena\u021bi-v\u0103 at\u00e2t c\u00e2t considera\u021bi c\u0103 este potrivit pentru dvs. \u00eentr-o anumit\u0103 zi. Evita\u021bi s\u0103 alerga\u021bi \u00een fiecare zi &#8211; nu numai c\u0103 v\u0103 ve\u021bi suprasolicita organismul \u0219i v\u0103 ve\u021bi expune riscului de accidentare, dar v\u0103 pute\u021bi descuraja rapid.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2t de repede s\u0103 alergi?<\/h3>\n\n\n\n<p>La \u00eentrebarea: c\u00e2t de repede s\u0103 alergi, eu r\u0103spund: depinde. La \u00eenceputul aventurii tale de alergare, este mai important s\u0103 te mi\u0219ti regulat, nu imediat repede \u0219i pe distan\u021be c\u00e2t mai lungi. Nu v\u0103 stresa\u021bi c\u0103 alerga\u021bi mai \u00eencet dec\u00e2t al\u021bii. \u0218i ei obi\u0219nuiau s\u0103 fac\u0103 primii pa\u0219i de alergare \u0219i, cu siguran\u021b\u0103, nu au ob\u021binut imediat un timp excelent de 1 km. \u00cencepe\u021bi \u00eentotdeauna antrenamentul \u00eentr-un ritm lent. Dac\u0103 sim\u021bi\u021bi c\u0103 totul este \u00een regul\u0103, pute\u021bi \u00eencerca s\u0103 accelera\u021bi pu\u021bin, dar c\u00e2nd devine prea greu, \u00eencetini\u021bi. Nu uita\u021bi c\u0103 dispozi\u021bia din ziua respectiv\u0103 \u0219i starea dumneavoastr\u0103 joac\u0103 un rol important, a\u0219a c\u0103 nu ve\u021bi alerga \u00eentotdeauna \u00een acela\u0219i ritm.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cum respiri \u00een timpul alerg\u0103rii?<\/h3>\n\n\n\n<p>Respira\u021bia \u00een timpul alerg\u0103rii ar trebui s\u0103 fie deliberat\u0103, profund\u0103 \u0219i folosind diafragma pentru a furniza corpului t\u0103u cantitatea potrivit\u0103 de oxigen. Merit\u0103 s\u0103 dezvolta\u021bi o tehnic\u0103 de respira\u021bie corect\u0103 pentru a evita oboseala rapid\u0103, colicile sau g\u00e2f\u00e2itul dup\u0103 doar c\u00e2teva minute de alergare. Cel mai bun mod de a respira este s\u0103 inspira\u021bi \u0219i s\u0103 expira\u021bi prin gur\u0103 &#8211; acest lucru v\u0103 va permite s\u0103 livra\u021bi mai mult oxigen pl\u0103m\u00e2nilor \u00een compara\u021bie cu inspira\u021bia prin nas, sporindu-v\u0103 astfel performan\u021ba \u00een alergare. La \u00eenceput, pute\u021bi folosi metoda respira\u021biei ritmice, \u00een care face\u021bi trei pa\u0219i pentru a inspira \u0219i al\u021bi trei pa\u0219i pentru a expira. Pe m\u0103sur\u0103 ce ritmul de alergare cre\u0219te, pute\u021bi trece la un ritm 2:2 (face\u021bi o inspira\u021bie pentru doi pa\u0219i \u0219i o expira\u021bie pentru urm\u0103torii doi pa\u0219i). De asemenea, acorda\u021bi aten\u021bie pozi\u021biei \u00een care alerga\u021bi &#8211; \u00eencerca\u021bi s\u0103 v\u0103 p\u0103stra\u021bi postura dreapt\u0103. Cu c\u00e2t v\u0103 coco\u0219a\u021bi mai mult, cu at\u00e2t ve\u021bi absorbi mai pu\u021bin oxigen \u0219i, prin urmare, ve\u021bi sim\u021bi oboseala \u0219i mai acut. Atunci c\u00e2nd sim\u021bi\u021bi c\u0103 v\u0103 este greu s\u0103 respira\u021bi, \u00eencetini\u021bi ritmul de alergare (nu v\u0103 opri\u021bi) \u0219i uniformiza\u021bi respira\u021bia.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"816\" height=\"426\" src=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki.png\" alt=\"Un cuplu de alerg\u0103tori \u00een haine sport se bucur\u0103 de alergarea \u00een parc.\" class=\"wp-image-1116\" srcset=\"https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki.png 816w, https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-300x157.png 300w, https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-768x401.png 768w, https:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/bieganie-dla-poczatkujacych-wskazowki-100x52.png 100w\" sizes=\"auto, (max-width: 816px) 100vw, 816px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Colici \u00een timpul alerg\u0103rii<\/h3>\n\n\n\n<p>Colica de efort este o durere brusc\u0103 \u0219i \u00eenjunghiat\u0103 care apare \u00een partea dreapt\u0103 sau st\u00e2ng\u0103, sub coaste. Cauzele sale nu sunt complet cunoscute. Unul dintre motivele invocate este iritarea peritoneului (membrana care c\u0103ptu\u0219e\u0219te cavitatea abdominal\u0103 \u0219i pelvisul), ceea ce face ca o cantitate mare de s\u00e2nge s\u0103 ajung\u0103 la splin\u0103 \u0219i s\u0103 o l\u0103rgeasc\u0103, ceea ce duce la o durere ascu\u021bit\u0103 \u0219i p\u0103trunz\u0103toare \u00een partea st\u00e2ng\u0103, care se agraveaz\u0103 la inhalare. Se crede, de asemenea, c\u0103 o colic\u0103 poate fi cauzat\u0103 de o mas\u0103 prea copioas\u0103 consumat\u0103 \u00een scurt timp \u00eenainte de un antrenament sau de un efort prea mare. Ce trebuie s\u0103 faci dac\u0103 ai colici \u00een timpul alerg\u0103rii? Atunci c\u00e2nd apar colicile, nu v\u0103 a\u0219eza\u021bi pe jos sau nu v\u0103 ghemui\u021bi. \u00cencerca\u021bi s\u0103 \u00eencetini\u021bi c\u00e2t mai mult ritmul de alergare (f\u0103r\u0103 s\u0103 v\u0103 opri\u021bi) \u0219i \u00eencepe\u021bi s\u0103 pune\u021bi presiune pe zona dureroas\u0103 \u0219i s\u0103 trage\u021bi ritmic abdomenul \u00een\u0103untru \u0219i \u00een afar\u0103 (v\u0103 ve\u021bi activa astfel diafragma mai puternic). Pute\u021bi, de asemenea, s\u0103 ridica\u021bi bra\u021bele \u00een sus, s\u0103 inspira\u021bi ad\u00e2nc dac\u0103 este posibil \u0219i s\u0103 face\u021bi o aplecare \u00eenainte \u0219i apoi \u0219i o aplecare lateral\u0103. Repeta\u021bi p\u00e2n\u0103 c\u00e2nd simptomele se atenueaz\u0103 sau dispar complet.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dureri de tibie \u00een timpul alerg\u0103rii&nbsp;<\/h3>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi s\u0103 sim\u021bi\u021bi durere \u00een partea din fa\u021b\u0103 a gambei \u00een timpul alerg\u0103rii, care cre\u0219te \u00een timpul exerci\u021biului \u0219i trece la scurt timp dup\u0103 aceea, este posibil s\u0103 suferi\u021bi de sindromul de str\u00e2ngere a compartimentului fascial. Mecanismul din spatele durerii tibiale nu a fost descoperit pe deplin, dar exist\u0103 mai mul\u021bi factori care contribuie la apari\u021bia acesteia. Ace\u0219tia includ, dar nu se limiteaz\u0103 la: \u00eenc\u0103l\u021b\u0103minte nepotrivit\u0103, nepotrivirea intensit\u0103\u021bii antrenamentului cu condi\u021bia fizic\u0103, lipsa \u00eenc\u0103lzirii, recuperare prea scurt\u0103, o accidentare insuficient tratat\u0103, probleme articulare sau alergarea pe suprafe\u021be dure. Dac\u0103 apar dureri persistente \u00een timpul alerg\u0103rii, nu v\u0103 mai for\u021ba\u021bi corpul. Termina\u021bi-v\u0103 antrenamentul, merge\u021bi acas\u0103 \u0219i pune\u021bi-v\u0103 comprese reci pe tibie. Apoi lubrifia\u021bi zona dureroas\u0103 cu un unguent analgezic sau antiinflamator \u0219i odihni\u021bi-v\u0103. Dac\u0103 afec\u021biunea nu se amelioreaz\u0103, dac\u0103 durerea se intensific\u0103 sau dac\u0103 reapare la urm\u0103toarea sesiune de antrenament dup\u0103 c\u00e2teva zile de pauz\u0103, merge\u021bi la un specialist (fizioterapeut, ortoped).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00centinderea dup\u0103 alergare &#8211; necesar\u0103 sau nu?<\/h3>\n\n\n\n<p>\u00centinderea dup\u0103 alergare este o faz\u0103 de antrenament la fel de important\u0103 ca \u0219i \u00eenc\u0103lzirea. \u00centinderea permite relaxarea mu\u0219chilor implica\u021bi \u00een alergare \u0219i calmeaz\u0103 procesele implicate de efortul fizic. Exerci\u021biile de stretching asigur\u0103 o recuperare mai rapid\u0103 dup\u0103 antrenament \u0219i ajut\u0103 la evitarea durerilor. Dac\u0103 s\u0103ri\u021bi peste \u00eentinderi, cre\u0219te\u021bi probabilitatea de a dezvolta tensiune \u00een organism, ceea ce va duce la dureri \u0219i contracturi musculare sau mobilitate redus\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cum \u00eencepi s\u0103 alergi pe o band\u0103 de alergare?<\/h2>\n\n\n\n<p>Alergarea pe o band\u0103 de alergare este o alternativ\u0103 excelent\u0103 la antrenamentele \u00een aer liber \u0219i la vremea nefavorabil\u0103. \u00cen plus, este o idee bun\u0103 s\u0103 alege\u021bi aceast\u0103 form\u0103 de alergare dac\u0103 sunte\u021bi preocupat s\u0103 v\u0103 supune\u021bi mai pu\u021bin stresul asupra articula\u021biilor (din cauza v\u00e2rstei, a supraponderalit\u0103\u021bii sau a leziunilor din trecut). Pentru a \u00eencepe s\u0103 alerga\u021bi pe o band\u0103 de alergare:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pur \u0219i simplu merge\u021bi la o sal\u0103 de sport din apropiere sau achizi\u021biona\u021bi un echipament cardio pentru casa dvs;<\/li>\n\n\n\n<li>face\u021bi o \u00eenc\u0103lzire;<\/li>\n\n\n\n<li>a\u0219eza\u021bi-v\u0103 picioarele pe p\u0103r\u021bile laterale ale benzii de alergare \u0219i seta\u021bi parametrii corespunz\u0103tori (de exemplu, v\u00e2rsta, \u00een\u0103l\u021bimea, greutatea, ritmul etc.; dac\u0103 ave\u021bi \u00eendoieli, cere\u021bi ajutorul instructorului de la sala de sport sau citi\u021bi manualul de utilizare);<\/li>\n\n\n\n<li>\u00eencepe\u021bi antrenamentul men\u021bin\u00e2ndu-v\u0103 corpul \u00een centrul benzii de alergare. Nu uita\u021bi s\u0103 ave\u021bi o postur\u0103 corect\u0103: privi\u021bi drept \u00eenainte, \u021bine\u021bi spatele drept \u0219i \u021bine\u021bi bra\u021bele lejer pe l\u00e2ng\u0103 corp \u0219i u\u0219or \u00eendoite la coate. Ateriza\u021bi cu picioarele pe centrul lor posterior.<\/li>\n<\/ul>\n\n\n\n<p>Ca \u0219i \u00een cazul alerg\u0103rii pe traseu, alege\u021bi s\u0103 merge\u021bi la \u00eenceput sau folosi\u021bi un program \u00eencorporat, adaptat la nivelul dumneavoastr\u0103 de antrenament. Evita\u021bi antrenamentele obositoare &#8211; calcula\u021bi 55-65% din ritmul cardiac maxim (HR max = 220 &#8211; v\u00e2rsta, apoi \u00eenmul\u021bi\u021bi rezultatul cu 0,55 \u0219i 0,65) \u0219i respecta\u021bi aceste intervale. Dac\u0103 alege\u021bi s\u0103 \u00eenclina\u021bi banda de alergare pentru a cre\u0219te pu\u021bin dificultatea antrenamentului, \u00eencepe\u021bi cu o \u00eenclinare de maximum 5 grade. \u00cen timp, pe m\u0103sur\u0103 ce v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi condi\u021bia fizic\u0103 \u0219i tehnica de alergare, pute\u021bi \u00eencepe s\u0103 folosi\u021bi programe de antrenament mai avansate, de exemplu, intervale, antrenamente de ardere a gr\u0103similor sau de modelare a feselor etc.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Di2EPUSbW8jcTXfcRpfNnGDBI3MNKxc4RVblkeSa1P-IBgQCd6APzclkt9D_MvPLEny_ZeYf_j92AbSNQkg9rpo47Q143jgC3VC1dTBrUJJXpXH8fOrs32hexi9lJkS6SMsrge0UJNgqs4GPlNHLWkI\" alt=\"O femeie \u00eembr\u0103cat\u0103 \u00een haine sport confortabile alearg\u0103 \u00een parc, cu vedere la ora\u0219.\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Haine \u0219i pantofi de alergare pentru \u00eencep\u0103tori<\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 \u00eencepe\u021bi un antrenament regulat de alergare, investi\u021bi \u00eentr-o pereche bun\u0103 de pantofi de alergare. Opta\u021bi pentru modele simple, adaptate la comportamentul de alergare al piciorului dumneavoastr\u0103 (pronat &#8211; pozi\u021bionarea excesiv\u0103 a piciorului spre interior, supinat &#8211; se rostogole\u0219te puternic spre exterior sau neutru). De asemenea, va fi important\u0103 o amortizare adecvat\u0103 (de exemplu, ridicat\u0103 pentru alergarea pe asfalt \u0219i cu o greutate mai mare \u00een raport cu \u00een\u0103l\u021bimea dumneavoastr\u0103, medie pentru potecile din parc sau p\u0103dure), o talp\u0103 versatil\u0103, cu o bun\u0103 aderen\u021b\u0103 la sol (mai ales dac\u0103 inten\u021biona\u021bi s\u0103 alerga\u021bi off-road) \u0219i o greutate redus\u0103. De asemenea, este o idee bun\u0103 s\u0103 alegi pantofi de alergare cu 0,5 cm mai mari dec\u00e2t lungimea piciorului t\u0103u, pentru a evita disconfortul atunci c\u00e2nd piciorul se umfl\u0103 la efort sau deteriorarea unghiilor.<\/p>\n\n\n\n<p>\u00cen ceea ce prive\u0219te hainele de alergare, merit\u0103 s\u0103 miza\u021bi pe \u021bes\u0103turi tehnice care elimin\u0103 eficient umezeala, se usuc\u0103 rapid \u0219i, de asemenea, sunt durabile \u0219i nu v\u0103 irit\u0103 pielea. Alege\u021bi articole de \u00eembr\u0103c\u0103minte u\u0219oare \u0219i concepute pentru a garanta o libertate total\u0103 de mi\u0219care \u0219i care sunt adaptate sezonului \u0219i condi\u021biilor meteo. Pentru femei, este important s\u0103 alege\u021bi sutienul sportiv potrivit.<\/p>\n\n\n\n<p><a href=\"https:\/\/sportano.ro\/sport\/alergare\">Opta\u021bi pentru \u00eembr\u0103c\u0103minte \u0219i \u00eenc\u0103l\u021b\u0103minte func\u021bional\u0103 pentru alergare<\/a> de la produc\u0103tori testa\u021bi \u0219i \u00een care au \u00eencredere milioane de alerg\u0103tori de toate nivelurile. Pantaloni, pantaloni scur\u021bi, jambiere, tricouri, tricouri, hanorace, veste, jachete \u0219i accesorii de alergare de la: <strong>Nike, Puma, Saucony, Mizuno, Brubeck, New Balance, New Balance, Under Armour, The North Face, Everlast, Salomon, Matrix sau Columbia <\/strong>pe care le g\u0103se\u0219ti la Sportano.ro.<\/p>\n\n\n\n<p>Nu uita\u021bi c\u0103 alergarea este un sport foarte individual, care va ar\u0103ta diferit pentru fiecare persoan\u0103 \u0219i va fi guvernat de legi diferite. C\u00e2t de des alerga\u021bi, c\u00e2t de mult \u0219i c\u00e2t de repede depinde de condi\u021bia fizic\u0103, de forma fizic\u0103, de motiva\u021bia \u0219i de obiectivele dumneavoastr\u0103. \u00cen calitate de alerg\u0103tor \u00eencep\u0103tor, elaboreaz\u0103 un plan de antrenament, stabile\u0219te-\u021bi obiective specifice \u0219i realiste \u0219i concentreaz\u0103-te asupra performan\u021bei \u0219i progresului t\u0103u, f\u0103r\u0103 s\u0103 te compari cu al\u021bi alerg\u0103tori mai experimenta\u021bi. \u00cencepe\u021bi cu pa\u0219i mici, gradua\u021bi intensitatea eforturilor \u0219i evita\u021bi gre\u0219elile de baz\u0103, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 epuiza\u021bi sau s\u0103 v\u0103 accidenta\u021bi \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S-a decis &#8211; \u00eencepe\u021bi s\u0103 alerga\u021bi. La urma urmei, este u\u0219or, trebuie doar s\u0103 v\u0103 pune\u021bi echipamentul de alergare \u0219i s\u0103 ie\u0219i\u021bi din cas\u0103. Cu toate acestea, dup\u0103 c\u00e2teva minute ai reu\u0219it deja s\u0103 te prinzi cu dificult\u0103\u021bi de respira\u021bie, colici \u0219i, per total, \u00een loc de endorfinele promise, te sim\u021bi doar obosit \u0219i descurajat. [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1114,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[44],"tags":[],"class_list":["post-1113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alergare"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum s\u0103 \u00eencepi s\u0103 alergi? Sfaturi pentru alerg\u0103torii \u00eencep\u0103tori, pentru cei care nu sunt \u00een form\u0103 \u0219i pentru cei supraponderali&nbsp; - Blog Sportano.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.ro\/blog\/cum-sa-incepi-sa-alergi-sfaturi-pentru-alergatorii-incepatori-pentru-cei-care-nu-sunt-in-forma-si-pentru-cei-supraponderali\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 \u00eencepi s\u0103 alergi? Sfaturi pentru alerg\u0103torii \u00eencep\u0103tori, pentru cei care nu sunt \u00een form\u0103 \u0219i pentru cei supraponderali&nbsp; - Blog Sportano.ro\" \/>\n<meta property=\"og:description\" content=\"S-a decis &#8211; \u00eencepe\u021bi s\u0103 alerga\u021bi. La urma urmei, este u\u0219or, trebuie doar s\u0103 v\u0103 pune\u021bi echipamentul de alergare \u0219i s\u0103 ie\u0219i\u021bi din cas\u0103. Cu toate acestea, dup\u0103 c\u00e2teva minute ai reu\u0219it deja s\u0103 te prinzi cu dificult\u0103\u021bi de respira\u021bie, colici \u0219i, per total, \u00een loc de endorfinele promise, te sim\u021bi doar obosit \u0219i descurajat. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.ro\/blog\/cum-sa-incepi-sa-alergi-sfaturi-pentru-alergatorii-incepatori-pentru-cei-care-nu-sunt-in-forma-si-pentru-cei-supraponderali\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-07T07:24:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T08:18:28+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.ro\/blog\/wp-content\/uploads\/2023\/06\/cum-sa-incepi-sa-alergi.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 de minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cum s\u0103 \u00eencepi s\u0103 alergi? Sfaturi pentru alerg\u0103torii \u00eencep\u0103tori, pentru cei care nu sunt \u00een form\u0103 \u0219i pentru cei supraponderali&nbsp; - Blog Sportano.ro","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.ro\/blog\/cum-sa-incepi-sa-alergi-sfaturi-pentru-alergatorii-incepatori-pentru-cei-care-nu-sunt-in-forma-si-pentru-cei-supraponderali\/","og_locale":"ro_RO","og_type":"article","og_title":"Cum s\u0103 \u00eencepi s\u0103 alergi? Sfaturi pentru alerg\u0103torii \u00eencep\u0103tori, pentru cei care nu sunt \u00een form\u0103 \u0219i pentru cei supraponderali&nbsp; - Blog Sportano.ro","og_description":"S-a decis &#8211; \u00eencepe\u021bi s\u0103 alerga\u021bi. La urma urmei, este u\u0219or, trebuie doar s\u0103 v\u0103 pune\u021bi echipamentul de alergare \u0219i s\u0103 ie\u0219i\u021bi din cas\u0103. Cu toate acestea, dup\u0103 c\u00e2teva minute ai reu\u0219it deja s\u0103 te prinzi cu dificult\u0103\u021bi de respira\u021bie, colici \u0219i, per total, \u00een loc de endorfinele promise, te sim\u021bi doar obosit \u0219i descurajat. 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