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Benessere in corsa

Benessere in corsa

Dove e quando si corre

Come qualsiasi altra disciplina sportiva, anche la corsa necessità di un approccio graduale. Soprattutto gli assoluti neofiti dovranno seguire qualche regola in più degli esperti, poiché il loro organismo deve abituarsi a una nuova sollecitazione fisica.
Innanzitutto si deve iniziare a correre quando si è riposati: se si è stanchi perché non si è dormito abbastanza o ci sono già stati sovraccarichi di attività fisica, è bene evitare. Si corre se si è in buone condizioni di salute: è bene evitare se si è affetti da malattie anche non gravi, come raffreddore o laringite, o se si è in un periodo di convalescenza. Evitare di correre in giornate e orari troppo caldi, per non rischiare disidratazione e colpi di calore; ma evitare anche il freddo eccessivo.

Le prime uscite devono essere finalizzate ad un lavoro di quantità di chilometri percorsi, e non di velocità. Cioè, le prime volte che si va a correre è bene concentrarsi sull’aumento graduale della distanza che si riesce a coprire, evitando sforzi relativi alle accelerazioni, scatti, e più che mai “gare” con compagni di corsa, che possono portare molto facilmente ad infortuni o inutile sovraffaticamento.
Attenzione all’ambiente: è meglio correre in posti poco inquinati, e su terreni adatti; le strade sconnesse possono comportare incidenti alle caviglie, l’asfalto è una superficie dura che alla lunga può traumatizzare i tendini, la pista di tartan sollecita eccessivamente tendini e muscoli e può causare infiammazioni e microfratture al piede. In questo senso, fondamentale è la scelta delle calzature adatte: devono essere scarpe pensate appositamente per la corsa, poiché presentano caratteristiche tecniche in grado di assorbire l’impatto del piede sul terreno e limitare i traumi. Quanto all’abbigliamento, deve essere ovviamente adeguato alla temperatura esterna e deve permettere la traspirazione e i movimenti necessari. 

Si può iniziare correndo almeno tre giorni a settimana, alternando un giorno di corsa a uno di riposo, che serve al corpo per recuperare. Si può iniziare correndo piano, per cinque minuti; poi nei giorni successivi si possono aumentare molto gradualmente sia la velocità della corsa, sia la durata. È fondamentale, per la salute dei muscoli, effettuare stretching ogni volta che si smette di correre.

Come si corre
Non esiste una posizione rigidamente codificata per correre, ognuno ha un proprio stile, ma è necessario seguire qualche regola generale ed evitare posizioni sbagliate che alla lunga possono comportare qualche problema. La testa dovrebbe essere dritta, non inclinata avanti o indietro, e i muscoli del collo e delle spalle dovrebbero essere rilassati; il busto lievemente curvato in avanti. Non bisogna fare passi né troppo lunghi, né troppo alti; bisogna far aderire tutto il piede al suolo e non solo le punte. Le braccia andrebbero sincronizzate alle gambe.
Se non si corre in piano le posizioni cambiano leggermente. In salita, testa, spalle e busto vanno inclinati in avanti, la falcata è più corta, la spinta deriva principalmente dalla punta dei piedi, grazie alla leva su caviglie, muscolatura anteriore della gamba e della coscia; le braccia sono fondamentali per dare più spinta. 

In discesa, la testa deve essere sciolta e dritta, il busto sempre inclinato in avanti perché non si deve inarcare la schiena all’indietro, le braccia devono essere sincronizzate al ritmo della corsa, la lunghezza del passo deve essere corta e il piede deve aderire completamente: correre sui talloni comporterebbe rischi per ginocchia e tendine d’Achille.
Anche se si assume la postura più corretta possono verificarsi piccoli fastidi, facilmente risolvibili: i dolori muscolari a carico di coscia e polpaccio, che si manifestano il giorno dopo che si è corso, di solito non sono gravi e vanno via da soli, ma si può migliorare la situazione con massaggi e stretching. I crampi, che in genere colpiscono polpacci, piedi e parte posteriore delle cosce, sono dovuti a squilibri di sali minerali: si possono prevenire idratandosi molto bene, scegliendo preparati salini specifici.

La frequenza cardiaca è un particolare importante della corsa, sia amatoriale sia agonistica, e andrebbe controllata con attenzione. Il livello auspicabile dipende da quale tipo di corsa si effettua, fermo restando che la frequenza cardiaca massima indicativamente viene calcolata sottraendo al numero 200 l’età dello sportivo. Per la corsa lenta la frequenza cardiaca consigliata non supera il 50, per il minimo, e il 60 per cento, per il valore indicativo massimo, della frequenza cardiaca massima; per quella moderata, ad esempio che si esegue per dimagrire, si sale al 60-70 per cento; per quella veloce, al 70-80 per cento; per quella agonistica si arriva fino all’80-90 per cento.

Articolo tratto da: http://www.benessere.com/fitness_e_sport/corsa/corsa_2.htm

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