Download - Start to running 2
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START TO RUNNINGTEORIA 2
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Avete fatto allenamento?
1 settimana
CORE
STRETCHING (50 secs)
RUN + WALK (mezz’ora)run 1 min walk 2 min repeat 10x
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imponiti un obiettivo: perdere peso o una gara.ti serve solo la giusta motivazione.
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Quando devo andare a correre?
A. mattina prima di colazione
C. pausa pranzo
E. sera prima di cena
F. lungo nei weekend
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banane + acqua
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HAVE FUN ^_^6
RUNNING MANTRA
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cosa indossare primavera / estate
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NO cotoneTessuti Tecnici / sintetici
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Scarpe
Neutre Supinazione Pronazione
A) compra un 1/2 numero di piede o 1 numero in più! (salva le tue unghie)
B) tieni log dei KM percorsi(max dai 600 - 800 KM per paio)
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cosa mi metto?
regola dei 10 gradi in più
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Plank come se non ci fosse un domani
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NIKE +
ADIDAS miCOACH
RUNTASTIC
STRAVA
GARMIN CONNECT
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Migliori Applicazioni per il Running
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Fartlek, Ripetute, Intervalli
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Fartlek: svedese per “speed play”corri liberamente (fino al cartello, fino all’albergo) correndo alla
massima velocità, seguito da una corsa lenta di recupero
migliorare la capacità dei muscoli ad utilizzare l’ossigeno e di abituare le fibre muscolari a smaltire l’acido lattico prodotto.
vantaggio: allenamento libero che migliora l’impegno mentale con lo sforzo fisico, migliora la forza, aumenta la resistenza.
Ripetute: correre distanza prestabilite (da 300mt a 3km), per un certo numero di volte, ad un ritmo e recupero stabiliti.
Intervalli: come ripetute, con recupero più breve
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qual è la relazione tra questi mal di schiena/gambe?
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dal polpaccio ai muscoli lombari è tutto collegato
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Stretching
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https://www.youtube.com/watch?v=Ew_G4H6sL6o
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Stretching
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Stretching
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Stretching
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Stretching
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tre fasi dell’allenamento
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RIPETUTE
CORSA LUNGA
RIPOSO/RECUPERO
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Programma per una 5K in 4 settimane
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Martedì Giovedi Corsa lunga del weekend
1a sett. 15 minuti 17 minuti 4 k
2a sett. 17 minuti 20 minuti 5 k
3a sett. 20 minuti 20 minuti 5,5 k
4a sett. 20 minuti 20 minuti Gara 5K
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Programma per una 10K in 6 settimane
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http://www.runnersworld.it/la-tua-prima-10k-in-6-settimane-runners-3598
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Trovate supporto
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cercate motivazione in voi stessi.tutti possono correre!
cercatela nel vostro partner (parlate, chiedete supporto, spiegate le vostre
motivazioni e le vostre necessità)
condividetelo con il mondo intero!
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https://www.youtube.com/watch?v=vXNzT6l0FM4
il successo dipende solo dalla tua volontà di volerlo
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Run and Shine!