{"id":9377,"date":"2022-01-26T12:27:44","date_gmt":"2022-01-26T10:27:44","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9377"},"modified":"2023-09-25T16:20:31","modified_gmt":"2023-09-25T14:20:31","slug":"ganhar-resistencia-a-correr","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/pt-pt\/ganhar-resistencia-a-correr\/","title":{"rendered":"5 conselhos para ganhar resist\u00eancia a correr"},"content":{"rendered":"<p>Depois de um tempo a praticar <em>running<\/em>, o corpo acostuma-se \u00e0 nossa forma de correr. Para muitos desportistas isto \u00e9 suficiente, j\u00e1 que s\u00f3 desfrutam da sensa\u00e7\u00e3o de liberdade e est\u00e3o satisfeitos com o esfor\u00e7o realizado. No entanto, <strong>h\u00e1 corredores que precisam de continuar a evoluir para alcan\u00e7ar novas metas<\/strong>. Entre as mais ansiadas encontra-se a de disputar corridas de longa dist\u00e2ncia, pelo que \u00e9 imprescind\u00edvel treinar para ganhar resist\u00eancia.<br \/>\nPara prever les\u00f5es e evitar abandonar antes do tempo, a transi\u00e7\u00e3o deve realizar-se pouco a pouco e sem esquecer o objetivo final. Na <u><a href=\"https:\/\/www.decimas.com\/pt-pt\/\" target=\"_blank\" rel=\"noopener\">D\u00e9cimas<\/a><\/u> damos-te 5 conselhos para ganhar resist\u00eancia a correr de forma eficaz e sem riscos.<\/p>\n<h2>1. S\u00ea constante<\/h2>\n<p>Melhorar a resist\u00eancia requer aumentar a capacidade aer\u00f3bica e <strong>trabalhar para que os m\u00fasculos se tornem mais fortes.<\/strong> O segredo para o conseguir \u00e9 sair a correr de maneira habitual, de modo a que o corpo se acostume a este exerc\u00edcio. Quando se treina de forma irregular, o organismo n\u00e3o assimila o esfor\u00e7o e tem que come\u00e7ar quase de zero em cada sess\u00e3o.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/t-shirt-running-tenth-ml-crop-concept-mulher-5722103904.html?color=1122\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/top-tenth-1.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"T-shirt crop Tenth e leggings de running para mulher\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Para os que necessitam de um pequeno est\u00edmulo para ir correr, eleger <a href=\"https:\/\/www.decimas.com\/pt-pt\/t-shirt-running-tenth-ml-crop-concept-mulher-5722103904.html?color=1122\" target=\"_blank\" rel=\"noopener\">um conjunto de<em> running<\/em><\/a> favorecedor pode ser um aliciante. Recorda que, al\u00e9m de bonito, deve ser c\u00f3modo.<\/p>\n<h2>2. Aumenta a dist\u00e2ncia pouco a pouco<\/h2>\n<p>Pretender correr uma maratona de um dia para o outro \u00e9 um objetivo irreal. A melhor forma de o conseguir \u00e9 <strong>ir<\/strong> <strong>aumentando a dist\u00e2ncia da corrida progressivamente<\/strong>.<br \/>\nQual \u00e9 a melhor forma de o fazer? H\u00e1 duas possibilidades:<\/p>\n<ul>\n<li>Treina durante 5 ou 10 minutos mais todos os dias.<\/li>\n<li>Acrescenta um quil\u00f3metro \u00e0 dist\u00e2ncia que corres em cada sess\u00e3o.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/sapatilhas-running-nike-revolution-homem-nik7220015.html?color=860\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/zapatillas-running.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Sapatilhas de running Nike Revolution 6 Next Nature para homem\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Come\u00e7ando a fazer mais exerc\u00edcio, \u00e9 fundamental cal\u00e7ar umas <a href=\"https:\/\/www.decimas.com\/pt-pt\/sapatilhas-running-nike-revolution-homem-nik7220015.html?color=860\" target=\"_blank\" rel=\"noopener\">sapatilhas de <em>running<\/em><\/a> c\u00f3modas, transpir\u00e1veis e <u><a href=\"https:\/\/www.decimas.com\/blog\/pt-pt\/tipos-marcha-running\" target=\"_blank\" rel=\"noopener\">adaptadas \u00e0 forma de pisar<\/a><\/u>.<\/p>\n<h2>3. N\u00e3o fa\u00e7as todos os dias o mesmo<\/h2>\n<p>Para o teu organismo estar mais ativo <strong>\u00e9 fundamental n\u00e3o seguires uma rotina sempre igual<\/strong>. Surpreender o teu corpo \u00e9 a melhor forma de evoluir e de estar preparado para enfrentar qualquer desafio.<br \/>\nUma boa t\u00e9cnica consiste em variar o tipo de treino todas as sess\u00f5es:<\/p>\n<ul>\n<li>Alterna corridas longas com outras de dist\u00e2ncias mais pequenas.<\/li>\n<li>Combina um trote ligeiro com um <em>running <\/em>de alta intensidade.<\/li>\n<li>Destina uma sess\u00e3o para fazer s\u00e9ries.<\/li>\n<li>Se puderes, opta por horas diferentes para ir treinar.<\/li>\n<\/ul>\n<h4><strong><a href=\"https:\/\/www.decimas.com\/pt-pt\/blus-o-outdoor-tenth-pomando-homem-6521133500.html?color=930\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/cazadora-running.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Casaco outdoor Tenth Pomando para homem\" data-recalc-dims=\"1\" \/><\/a><\/strong><\/h4>\n<p>Um <u><a href=\"https:\/\/www.decimas.com\/pt-pt\/blus-o-outdoor-tenth-pomando-homem-6521133500.html?color=930\" target=\"_blank\" rel=\"noopener\">corta-vento ligeiro<\/a><\/u> ajudar-te-\u00e1 a proteger-te das temperaturas mais baixas das primeiras horas da manh\u00e3 ou das \u00faltimas horas da tarde, sem ter que levar excesso de peso.<\/p>\n<h2>4. Cuida da alimenta\u00e7\u00e3o<\/h2>\n<p>Quando se exige mais do corpo, <strong>\u00e9 necess\u00e1rio oferecer-lhe os nutrientes de que necessita<\/strong> para que possa trabalhar \u00e0 sua m\u00e1xima capacidade. Certifica-te de que n\u00e3o falta o seguinte na tua dieta:<\/p>\n<ul>\n<li>Carboidratos como cereais, trigo, arroz ou milho.<\/li>\n<li>Prote\u00ednas naturais das leguminosas, do peixe, da carne magra e dos ovos.<\/li>\n<li>Frutas e verduras.<\/li>\n<li>Azeite.<\/li>\n<li>\u00c1gua.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/acessorios-de-desportos-tenth-metal-mulher-5521150200.html?color=852\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/botella-running.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Garrafa de metal New Spirit Tenth\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Escolhe uma garrafa de a\u00e7o inoxid\u00e1vel para garantir que te mant\u00e9ns hidratado durante os treinos. <strong>Nos campeonatos aproveita os pontos de abastecimento <\/strong>para repor o l\u00edquido perdido.<\/p>\n<h2>5. Recupera-te de forma adequada<\/h2>\n<p>Tal como \u00e9 preciso ser constante no treino, tamb\u00e9m \u00e9 imprescind\u00edvel <strong>dar tempo ao corpo para se recuperar<\/strong> depois de cada sess\u00e3o de exerc\u00edcio.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/pt-pt\/acessorios-yoga-pilates-tenth-esterilla-homem-6521157601.html?color=1020\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/esterilla-tenth.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Tapete Tenth\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Al\u00e9m de fazer alongamentos, dedica algum tempo a <u>meditar<\/u> e visualizar os seguintes objetivos. Ou alivia as tens\u00f5es musculares com massagens.<br \/>\n<strong>A melhor forma de se recuperar de uma corrida intensa \u00e9 dormir.<\/strong> Durante o sono estabilizam-se os n\u00edveis hormonais, aumenta o fluxo sangu\u00edneo aos tecidos, os m\u00fasculos cicatrizam e reduz-se o consumo de energia.<\/p>\n<h2>Ganha resist\u00eancia a correr com um plano<\/h2>\n<p>Ter um plano para ganhar resist\u00eancia a correr \u00e9 a melhor maneira de se organizar. Sobretudo se tiveres como objetivo uma corrida concreta marcada no calend\u00e1rio.<br \/>\n<strong>Podes realizar uma consulta com um treinador profissional<\/strong> para desenhar as rotinas. Desta maneira reduzes o risco de te lesionares e disp\u00f5es de um seguimento personalizado.\t\t<\/p>\n<style>\/*! elementor - v3.16.0 - 13-09-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style>\n<h2>\u00daltimas not\u00edcias em esportes<\/h2>\n<p>                      <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-puma-x-ray-mujer-pum5230124.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/p\/u\/pum5230124-1_16.jpg\" \/><\/p>\n<p>ZAPATILLA Puma X-RAY SPEED LITE BLACK-WHITE-POPPI PINK MUJER<\/p>\n<p>59.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-running-nike-juniper-mujer-nik5230015.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/n\/i\/nik5230015-1_2.jpg\" \/><\/p>\n<p>ZAPATILLA RUNNING Nike JUNIPER TRAIL 2 NEXT NATURE MUJER<\/p>\n<p>89.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-running-tenth-meta-apolo-wm-mujer-5523159602.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/5\/5\/5523159602-200-1.jpg\" \/><\/p>\n<p>ZAPATILLA RUNNING Tenth META APOLO WM MUJER<\/p>\n<p>39.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-running-tenth-meta-apolo-wm-mujer-5523159604.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/5\/5\/5523159604-247-1.jpg\" \/><\/p>\n<p>ZAPATILLA RUNNING Tenth META APOLO WM MUJER<\/p>\n<p>39.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-running-tenth-marathon-wm-mujer-5523141800.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/5\/5\/5523141800-101-1_5.jpg\" \/><\/p>\n<p>ZAPATILLA RUNNING Tenth MARATHON 1.0 MUJER<\/p>\n<p>79.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-skechers-slip-mujer-ske5230006.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/s\/k\/ske5230006-1_14.jpg\" \/><\/p>\n<p>ZAPATILLA Skechers SLIP-INS GO WALK FLEX BLACK MUJER<\/p>\n<p>89.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-skechers-slip-mujer-ske5230007.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/s\/k\/ske5230007-1_52.jpg\" \/><\/p>\n<p>ZAPATILLA Skechers SLIP-INS GO WALK FLEX ROSE MUJER<\/p>\n<p>89.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-skechers-dynamight-mujer-ske5230005.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/s\/k\/ske5230005-1_14.jpg\" \/><\/p>\n<p>ZAPATILLA Skechers DYNAMIGHT 2.0 &#8211; EAZY FEELZ WHITE MUJER<\/p>\n<p>49.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-skechers-dynamight-mujer-ske5230004.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/s\/k\/ske5230004-1.jpg\" \/><\/p>\n<p>ZAPATILLA Skechers DYNAMIGHT 2.0 &#8211; EAZY FEELZ BLACK MUJER<\/p>\n<p>49.99\u20ac<\/p>\n<p>              <\/a><br \/>\n                          <a href=\"https:\/\/decimas-m2-react-test.ezenit.link\/es-es\/zapatilla-casual-tenth-city-low-wm-mujer-5523158600.html\"><br \/>\n                    <img decoding=\"async\" src=\"https:\/\/images.decimas.com\/media\/catalog\/product\/5\/5\/5523158600-101-1_5.jpg\" \/><\/p>\n<p>ZAPATILLA Tenth CITY LOW MUJER<\/p>\n<p>32.99\u20ac<\/p>\n<p>              <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Depois de um tempo a praticar running, o corpo acostuma-se \u00e0 nossa forma de correr. Para muitos desportistas isto \u00e9 suficiente, j\u00e1 que s\u00f3 desfrutam da sensa\u00e7\u00e3o de liberdade e est\u00e3o satisfeitos com o esfor\u00e7o realizado. No entanto, h\u00e1 corredores que precisam de continuar a evoluir para alcan\u00e7ar novas metas. Entre as mais ansiadas encontra-se [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":9376,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[299,393],"tags":[],"class_list":["post-9377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desportos","category-dicas-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 conselhos para ganhar resist\u00eancia a correr | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Na D\u00e9cimas damos-te 5 conselhos para ganhar resist\u00eancia a correr. 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