start to running 1
TRANSCRIPT
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START TO RUNNINGTEORIA 1
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3 Maratone (NY '09, Boston '11, NY '14)>20 Mezze Maratone (PB 1h 46')
tantissime 5K, 10K
PALMARES
~ 3000KM dal 2007 al 20012 su Adidas Micoach 4043KM dal 2012 ad oggi su Nike+
Prima Gara Impegnativa: Mezza di Monza 2007
contributor di
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La corsa è uno sport accessibile a tutti. È economico, facilmente praticabile ed è in crescita.
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Perchè si corre?
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imponiti un obiettivo: perdere peso o una gara.ti serve solo la giusta motivazione.
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ALIMENTAZIONE
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corri per perdere peso?
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1) Attenzione alla dieta. Non sottovalutare il maggiore fabbisogno energetico
2) chi corre brucia calorie anche quando non corre.
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tante banane
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1) Fibre (intestino)
2) Potassio
3) Energia (saccarosio, glucosio e fruttosio -> zuccheri semplici)
4) B6 (metabolismo delle proteine)
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HAVE FUN ^_^9
RUNNING MANTRA
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ATTREZZATURA
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Tessuti
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NO cotone Nike Dri-FitAdidas Climacool,Thinsulate (3M)
Thermax
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cosa indossare primavera
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maglia+short smanicato aderente
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cosa indossare primavera
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aderentetopcorto+maglia
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cosa indossare - bra
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Quali Scarpe comprare?
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Scarpe
Neutre Supinazione Pronazione
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Scarpe
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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QUANDO CORRERE
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Quando devo andare a corre?a) mattina prima di colazione
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Quando devo andare a corre?a) pausa pranzo
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Quando devo andare a corre?a) prima di cena
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POSTURA
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Postura
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Schiena drittaSguardo avanti
Ginocchia piegate
Piede atterra vicino al centro di gravitàUsa i glutei per
spingere il movimento
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Potenzia il core
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Plank come se non ci fosse un domani
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Plank Routine
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primo allenamento:
1 settimana
CORE
STRETCHING (50 secs)
RUN + WALK (mezz’ora)run 1 min walk 2 min repeat 10x
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CONCLUSIONE
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visto che correre fa bene…
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allora corro a farmi una birra :)
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MOTTO