{"id":5283,"date":"2020-01-15T15:49:27","date_gmt":"2020-01-15T14:49:27","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=5283"},"modified":"2020-01-29T14:02:18","modified_gmt":"2020-01-29T13:02:18","slug":"4-consells-per-preparar-una-marato","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/4-consells-per-preparar-una-marato\/","title":{"rendered":"4 consells per preparar una marat\u00f3"},"content":{"rendered":"\n<p>Una <strong>marat\u00f3 <\/strong>\u00e9s una carrera de llarga dist\u00e0ncia que consisteix a c\u00f3rrer 42 quil\u00f2metres i 195 metres. La <strong>carrera <\/strong>a peu \u00e9s una disciplina apta per a tots els p\u00fablics. Aparentment, nom\u00e9s \u00e9s necess\u00e0ria la indument\u00e0ria adequada, roba t\u00e8cnica, sabatilles i a sortir a c\u00f3rrer! Per\u00f2 <strong>per a realitzar correctament una marat\u00f3 cal preparar-se i fer un bon entrenament funcional.<\/strong><\/p>\n\n\n\n<p>\u00c9s per aquest motiu que a continuaci\u00f3, et facilito aquests <strong>4 consells clau:<\/strong><\/p>\n\n\n\n<!--more-->\n\n\n\n<h3>1. Seguir unes pautes nutricionals<\/h3>\n\n\n\n<p>En primer lloc, \u00e9s important portar una alimentaci\u00f3 adequada per a una marat\u00f3. Si seguim les <strong>pautes nutricionals<\/strong> amb les quals obtindrem <strong>l&#8217;energia <\/strong>necess\u00e0ria per a afrontar la carrera i a m\u00e9s <strong>evitarem alteracions f\u00edsiques <\/strong>com baixades de sucre, problemes intestinals o disminuci\u00f3 de la for\u00e7a.<\/p>\n\n\n\n<h3>2. Treballar la for\u00e7a i la pot\u00e8ncia per a la marat\u00f3<\/h3>\n\n\n\n<p>El treball de la <strong>for\u00e7a i la pot\u00e8ncia<\/strong> combinant diferents tipus d&#8217;entrenament com les <strong>s\u00e8ries<\/strong>, realitzar diferents <strong>dist\u00e0ncies <\/strong>i <strong>ritmes<\/strong>, millorar\u00e0 el <strong>rendiment <\/strong>durant la carrera.<\/p>\n\n\n\n<h3>3. Consultar a un fisioterapeuta de l&#8217;esport<\/h3>\n\n\n\n<p>Un professional especialitzat en rehabilitaci\u00f3 en l&#8217;\u00e0mbit esportiu pot realitzar:<\/p>\n\n\n\n<ul><li><strong>Una an\u00e0lisi de la t\u00e8cnica<\/strong> de la carrera, detectant la possible falta d&#8217;alineaci\u00f3 i alteraci\u00f3 del <strong>moviment<\/strong>.<\/li><li>Valorar si presentem <strong>mol\u00e8sties articulars i\/o musculars<\/strong>.<\/li><li><strong>Examinar si la mobilitat de les articulacions<\/strong> \u00e9s correcta.<\/li><li>Observar els diferents <strong>suports del peu<\/strong> per si fos necess\u00e0ria l&#8217;ajuda d&#8217;un pod\u00f2leg.<\/li><li><strong>Avaluar la musculatura<\/strong> <strong>m\u00e9s activa i\/o r\u00edgida<\/strong>, i reequilibrar-la juntament amb la menys treballada o inhibida, mitjan\u00e7ant <strong>estiraments<\/strong>, la ter\u00e0pia <strong>manual<\/strong>, <strong>electroter\u00e0pia<\/strong>, <strong>diat\u00e8rmia <\/strong>o <strong><a href=\"https:\/\/www.activasalut.com\/ca\/la-puncio-seca\/\">punci\u00f3 seca<\/a><\/strong> entre d&#8217;altres.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/01\/Corredora-playa-1024x493-1.jpg\" alt=\"\" class=\"wp-image-5275\" width=\"479\" height=\"230\" srcset=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/01\/Corredora-playa-1024x493-1.jpg 1024w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/01\/Corredora-playa-1024x493-1-300x144.jpg 300w, https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/01\/Corredora-playa-1024x493-1-768x370.jpg 768w\" sizes=\"(max-width: 479px) 100vw, 479px\" \/><\/figure><\/div>\n\n\n\n<h3>4. Dedicar temps necessari al descans<\/h3>\n\n\n\n<p>Una vegada realitzades aquestes recomanacions, conv\u00e9 donar-li import\u00e0ncia a l&#8217;entrenament progressiu, alternant els dies de c\u00e0rrega i dedicar el temps necessari al <strong>descans<\/strong>. \u00c9s important descansar per a evitar l&#8217;anomenat <strong>sobreentrenament<\/strong>.<\/p>\n\n\n\n<p>El <strong>sobreentrenament <\/strong>\u00e9s una alteraci\u00f3 habitual en corredors i corredores, en la qual a m\u00e9s ser\u00e0 molt \u00fatil la intervenci\u00f3 de <strong>fisioterapeutes professionals <\/strong>per a realitzar <strong>t\u00e8cniques de desc\u00e0rrega muscular<\/strong> que eliminin toxines, millorin la circulaci\u00f3 i evitin l&#8217;aparici\u00f3 de lesions importants.<\/p>\n\n\n\n<h3>Est\u00e0s preparat per una marat\u00f3?<\/h3>\n\n\n\n<h3>Emplena aquest formulari per a assessorar-te en fisioter\u00e0pia esportiva  &#x1f447;  <\/h3>\n\n\n\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5295-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/5283#wpcf7-f5295-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5295\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5295-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<ul class=\"comment-form-inputs\">\n\t\n\t<span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nom\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\n \n\t\t<span class=\"wpcf7-form-control-wrap\" data-name=\"cognoms\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"aombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"cognoms\" \/><\/span>\n\t\n\t\n\t\t<span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\n\t\n\t\t[tel* tel\u00e8fon id:telefono placeholder \"Tel\u00e8fon (requerit)\"]\n\t<\/ul>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\">\n<\/p>\n<p><em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Una marat\u00f3 \u00e9s una carrera de llarga dist\u00e0ncia que consisteix a c\u00f3rrer 42 quil\u00f2metres i 195 metres. La carrera a peu \u00e9s una disciplina<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/4-consells-per-preparar-una-marato\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":58,"featured_media":5278,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[610,624,2790],"tags":[47,1474,2682,2695,1164,138],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 consells per preparar una marat\u00f3<\/title>\n<meta name=\"description\" content=\"Una marat\u00f3 \u00e9s una carrera de llarga dist\u00e0ncia. 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