{"id":278677,"date":"2021-08-12T14:25:09","date_gmt":"2021-08-12T12:25:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=278677"},"modified":"2021-12-28T14:20:15","modified_gmt":"2021-12-28T13:20:15","slug":"cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/","title":{"rendered":"Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? Un ghid simplu pentru \u00eencep\u0103tori"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#Cum_sa_va_pregatiti_pentru_prima_sesiune_de_alergat\" title=\"Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru prima sesiune de alergat?\">Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru prima sesiune de alergat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#1_Alegeti_incaltarile_potrivite\" title=\"1. Alege\u021bi \u00eenc\u0103l\u021b\u0103rile potrivite\">1. Alege\u021bi \u00eenc\u0103l\u021b\u0103rile potrivite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#2_Alegeti_imbracaminte_confortabila_pentru_alergat\" title=\"2. Alege\u021bi \u00eembr\u0103c\u0103minte confortabil\u0103 pentru alergat\">2. Alege\u021bi \u00eembr\u0103c\u0103minte confortabil\u0103 pentru alergat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#3_Nu_alergati_pe_stomacul_gol_sau_imediat_dupa_ce_mancati\" title=\"3. Nu alerga\u021bi pe stomacul gol, sau imediat dup\u0103 ce m\u00e2nca\u021bi\">3. Nu alerga\u021bi pe stomacul gol, sau imediat dup\u0103 ce m\u00e2nca\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#4_Evitati_temperaturile_extreme\" title=\"4. Evita\u021bi temperaturile extreme\">4. Evita\u021bi temperaturile extreme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#5_Evaluati-va_nivelul_fitness_actual\" title=\"5. Evalua\u021bi-v\u0103 nivelul fitness actual\">5. Evalua\u021bi-v\u0103 nivelul fitness actual<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#6_Alegeti_un_teren_potrivit\" title=\"6. Alege\u021bi un teren potrivit\">6. Alege\u021bi un teren potrivit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#7_Urmariti_videoclipuri_cu_tehnici_corecte_de_alergat\" title=\"7. Urm\u0103ri\u021bi videoclipuri cu tehnici corecte de alergat\">7. Urm\u0103ri\u021bi videoclipuri cu tehnici corecte de alergat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#8_Respirati\" title=\"8. Respira\u021bi\">8. Respira\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#9_Nu_exagerati_la_inceput\" title=\"9. Nu exagera\u021bi la \u00eenceput\">9. Nu exagera\u021bi la \u00eenceput<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#10_Stabiliti-va_obiective_realiste\" title=\"10. Stabili\u021bi-v\u0103 obiective realiste\">10. Stabili\u021bi-v\u0103 obiective realiste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#11_Faceti_incalzire_inainte_de_a_alerga\" title=\"11. Face\u021bi \u00eenc\u0103lzire \u00eenainte de a alerga\">11. Face\u021bi \u00eenc\u0103lzire \u00eenainte de a alerga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#12_Alergati_impreuna_cu_un_partener\" title=\"12. Alerga\u021bi \u00eempreun\u0103 cu un partener\">12. Alerga\u021bi \u00eempreun\u0103 cu un partener<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#13_Incercati_sa_va_bucurati_macar_putin_de_prima_alergare\" title=\"13. \u00cencerca\u021bi s\u0103 v\u0103 bucura\u021bi m\u0103car pu\u021bin de prima alergare\">13. \u00cencerca\u021bi s\u0103 v\u0103 bucura\u021bi m\u0103car pu\u021bin de prima alergare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Atunci c\u00e2nd sta\u021bi \u00eentin\u0219i pe canapea, v\u0103 imagina\u021bi cum ar fi dac\u0103 a\u021bi alerga cu z\u00e2mbetul pe fa\u021b\u0103 pe o pist\u0103 de alergat, salut\u00e2nd al\u021bi alerg\u0103tori \u0219i bucur\u00e2ndu-v\u0103 de acest sport la maxim? Sau visa\u021bi s\u0103 ajunge\u021bi la autobuz, f\u0103r\u0103 s\u0103 vi se opreasc\u0103 respira\u021bia dup\u0103 100 de metri? Fie c\u0103 vre\u021bi s\u0103 <strong>alerga\u021bi pentru a sl\u0103bi,&nbsp;<\/strong>pentru a fi \u00eentr-o form\u0103 mai bun\u0103 sau pentru bun\u0103starea psihic\u0103, avem ni\u0219te ve\u0219ti bune pentru voi. \u00cen cele din urm\u0103 este momentul potrivit s\u0103 \u00eencepe\u021bi. Articolul de ast\u0103zi con\u021bine un ghid simplu pentru voi, mul\u021bumit\u0103 c\u0103ruia chiar \u0219i cei mai comozu se pot apuca de alergat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_va_pregatiti_pentru_prima_sesiune_de_alergat\"><\/span>Cum s\u0103 v\u0103 preg\u0103ti\u021bi pentru prima sesiune de alergat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De c\u00e2teva luni vre\u021bi s\u0103 v\u0103 face\u021bi curaj s\u0103 ie\u0219i\u021bi la alergat, dar \u00eenc\u0103 nu s-a \u00eent\u00e2mplat? Chiar nu trebuie s\u0103 a\u0219tepta\u021bi ca planetele s\u0103 se alinieze, sau s\u0103 recurge\u021bi la puterile supernaturale ale unei luni pline. La \u00eenceput cel pu\u021bin, este important s\u0103 <strong>v\u0103 concentra\u021bi pe c\u00e2teva lucruri de baz\u0103. <\/strong>Iar dac\u0103 ve\u021bi ie\u0219i la alergat nepreg\u0103ti\u021bi, prima dat\u0103 s-ar putea s\u0103 fie \u0219i ultima. A\u0219a c\u0103 re\u021bine\u021bi, cine este preg\u0103tit nu va fi luat prin surprindere. Iar dac\u0103 la \u00eenceput ave\u021bi nevoie de pu\u021bin mai mult\u0103 motiva\u021bie sau v\u0103 tot g\u00e2ndi\u021bi la ce v\u0103 ajut\u0103 alergatul, atunci nu trebuie s\u0103 rata\u021bi articolul&nbsp;<span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">11 motive s\u0103 v\u0103 apuca\u021bi de alergat. Cum vi se va schimba corpul?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Alegeti_incaltarile_potrivite\"><\/span>1. Alege\u021bi \u00eenc\u0103l\u021b\u0103rile potrivite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi s-a spus vreodat\u0103 c\u0103 alergatul este grozav pentru c\u0103 nu necesit\u0103 multe lucruri? Nu este total adev\u0103rat. Dac\u0103 e s\u0103 v\u0103 concentra\u021bi pe un lucru f\u0103r\u0103 de care nu v-a\u021bi descurca, atunci ar fi vorba de <strong>\u00eenc\u0103l\u021b\u0103mintea de alergat de \u00eenalt\u0103 calitate.&nbsp;<\/strong>Nu trebuie s\u0103 cump\u0103ra\u021bi ultimul model purtat de alerg\u0103torii de top din lume. Cu toate astea \u00eens\u0103, dac\u0103 ve\u021bi purta pantofi sport cu talp\u0103 de cauciuc dreapt\u0103, care sunt buni pentru ridicat greut\u0103\u021bi pentru c\u0103 ajut\u0103 la stabilitate, este mult mai probabil ca \u00een loc s\u0103 v\u0103 bucura\u021bi de o alergare relaxant\u0103, s\u0103 suferi\u021bi. Atunci c\u00e2nd v\u0103 alege\u021bi pentru prima dat\u0103 \u00eenc\u0103l\u021b\u0103rile de alergat, cel mai bine este <strong>s\u0103 cere\u021bi p\u0103rerea unui expert.&nbsp;<\/strong>Acesta v\u0103 poate face chiar o <strong>analiz\u0103 pe banda de alergat,<\/strong> \u00een baza c\u0103reia v\u0103 pute\u021bi alege perechea potrivit\u0103 de \u00eenc\u0103l\u021b\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000\"><span style=\"color:#666666\" class=\"tadv-color\">G\u00e2ndi\u021bi-v\u0103 s\u0103 v\u0103 cump\u0103ra\u021bi pantofi de alergat de \u00eenalt\u0103 calitate,&nbsp;<strong>fiindc\u0103 investi\u021bia ini\u021bial\u0103 va da de multe ori roade. <\/strong>Este ca atunci c\u00e2nd \u00eencep\u0103torii \u00ee\u0219i fac abonament la sal\u0103. Atunci c\u00e2nd \u00eel au, nu \u00ee\u0219i doresc s\u0103 expire, a\u0219a c\u0103 \u00eencep s\u0103 se antreneze. \u00cen plus, \u00eenc\u0103l\u021b\u0103mintea adecvat\u0103 v\u0103 poate ajuta <strong>s\u0103 evita\u021bi durerile nepl\u0103cute \u0219i s\u0103 v\u0103 \u00eendr\u0103gosti\u021bi de alergat. <\/strong>Important este ca pantofii s\u0103 <strong>fie concepu\u021bi special pentru alergat \u0219i s\u0103 poat\u0103 amortiza orice \u0219oc. <\/strong>Pentru \u00eencep\u0103tori, cea mai bun\u0103 op\u021biune sunt pantofii universali, care sunt potrivi\u021bi pentru orice fel de teren. C\u00e2nd proba\u021bi pantofii, nu v\u0103 teme\u021bi s\u0103 sta\u021bi \u00eenc\u0103l\u021ba\u021bi mai multe minute,&nbsp;<strong>s\u0103ri\u021bi cu ei \u0219i \u00eencerca\u021bi s\u0103 alerga\u021bi pentru a fi siguri c\u0103 sunt confortabili.<\/strong><\/span> <\/span><span style=\"color: #ff6600\">&nbsp;[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 v\u0103 teme\u021bi c\u0103 nu ve\u021bi alerga pentru mult timp, a\u0219a c\u0103 am\u00e2na\u021bi investi\u021bia \u00een pantofi. Dar fi\u021bi siguri c\u0103&nbsp;<strong>\u00eei ve\u021bi folosi chiar dac\u0103 nu ve\u021bi alerga.&nbsp;<\/strong>Ca \u0219i regul\u0103, sunt mult mai bl\u00e2nzi cu articula\u021biile \u0219i cu sistemul musculo-scheletic, a\u0219a c\u0103 v\u0103 vor fi de mare folos \u00een timpul plimb\u0103rilor, excursiilor \u0219i altor activit\u0103\u021bi asem\u0103n\u0103toare.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg\" alt=\"Cum s\u0103 alege\u021bi \u00eenc\u0103l\u021b\u0103rile potrivite pentru alergat?\" class=\"wp-image-258465\" width=\"843\" height=\"562\" title=\"Cum s\u0103 alege\u021bi adida\u0219ii potrivi\u021bi pentru alergat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-887461322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alegeti_imbracaminte_confortabila_pentru_alergat\"><\/span>2. Alege\u021bi \u00eembr\u0103c\u0103minte confortabil\u0103 pentru alergat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alerg\u0103torii \u00eencep\u0103tori pot \u00eent\u00e2mpina probleme \u00een estimarea modului corespunz\u0103tor de a se \u00eembr\u0103ca \u00een func\u021bie de vreme. Iar asta nu este deloc surprinz\u0103tor.&nbsp;<strong>Fie c\u0103 v\u0103 este cald sau frig, nu doar temperatura de afar\u0103 v\u0103 afecteaz\u0103, ci \u0219i ploaia, v\u00e2ntul, z\u0103pada sau soarele. <\/strong>\u00cen plus, fiecare persoan\u0103 este diferit\u0103 &#8211; un tricou poate \u021bine de frig unei persoane, iar altei persoane de cald. Cu toate astea, ca s\u0103 v\u0103 face\u021bi o idee mai bun\u0103, vom \u00eemp\u0103r\u021bi op\u021biunile de \u00eembr\u0103c\u0103minte care au func\u021bionat \u00een cazul nostru la anumite temperaturi. V\u0103 pute\u021bi inspira, sau v\u0103 pute\u021bi dezvolta treptat propriul stil \u00een func\u021bie de vreme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Temperatura aproximativ\u0103<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong> \u00eembr\u0103c\u0103minte<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">-15 p\u00e2n\u0103 la -5 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0219apc\u0103, guler pentru g\u00e2t, bluz\u0103 sub\u021bire cu m\u00e2nec\u0103 lung\u0103 func\u021bional\u0103 (absoarbe transpira\u021bia \u0219i \u021bine de cald), hanorac c\u0103lduros (\u021bine de cald \u0219i men\u021bine temperatura), jachet\u0103 sub\u021bire (care nu las\u0103 s\u0103 p\u0103trund\u0103 v\u00e2ntul sau umezeala), colan\u021bi c\u0103lduro\u0219i, \u0219osete func\u021bionale sub\u021biri (spre exemplu, cu l\u00e2n\u0103 merino), \u0219osete c\u0103lduroase \u0219i m\u0103nu\u0219i u\u0219oare de sport. Dac\u0103 alerga\u021bi pe z\u0103pad\u0103, nu ar trebui s\u0103 v\u0103 lipseasc\u0103 \u00eenc\u0103l\u021b\u0103rile cu talp\u0103 antiderapant\u0103.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">-5 p\u00e2n\u0103 la -15 \u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Benti\u021b\u0103 sport, bluz\u0103 sub\u021bire func\u021bional\u0103 cu m\u00e2nec\u0103 lung\u0103, un <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a><a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" aria-label=\"hanorac c\u0103lduros (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hanorac c\u0103lduros<\/a><a href=\"https:\/\/gymbeam.ro\/imbracaminte-pentru-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><\/span>care s\u0103 v\u0103 \u021bin\u0103 de cald (dac\u0103 ninge, plou\u0103 sau bate v\u00e2ntul, este indicat s\u0103 purta\u021bi o jachet\u0103 u\u0219oar\u0103), colan\u021bi c\u0103lduro\u0219i, \u0219osete c\u0103lduroase, sau pute\u021bi purta \u0219i m\u0103nu\u0219i sport sub\u021biri.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5 p\u00e2n\u0103 la 10\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Benti\u021b\u0103 sport sub\u021bire, tricou func\u021bional cu m\u00e2neci lungi sau scurte, hanorac mai c\u0103lduros, colan\u021bi (pot fi izola\u021bi), \u0219osete (dac\u0103 ave\u021bi picioarele reci, purta\u021bi \u0219osete mai c\u0103lduroase, iar pe vreme rece alege\u021bi \u00eentotdeauna \u0219osete care s\u0103 v\u0103 acopere gleznele). <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5 p\u00e2n\u0103 la 10\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tricou func\u021bional cu m\u00e2neci lungi (poate fi \u0219i u\u0219or izolat), colan\u021bi sub\u021biri (lungi), \u0219osete func\u021bionale.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 p\u00e2n\u0103 la 20\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tricou func\u021bional cu m\u00e2neci scurte sau lungi, colan\u021bi trei sferturi, \u0219osete func\u021bionale sub\u021biri.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 p\u00e2n\u0103 la 25\u00b0C<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pantaloni scur\u021bi, tricou cu m\u00e2nec\u0103 scurt\u0103 \u0219i \u0219osete.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25 \u00b0C sau mai mult<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cu c\u00e2t mai pu\u021bin, cu at\u00e2t mai bine. Toate staturile trebuie s\u0103 fie func\u021bionale, iar materialul trebuie s\u0103 fie u\u0219or, astfel \u00eenc\u00e2t corpul s\u0103 nu se supra\u00eenc\u0103lzeasc\u0103 degeaba. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dac\u0103 nu alerga\u021bi prea intens iarna \u0219i v\u0103 petrece\u021bi cea mai mare parte a timpului plimb\u00e2ndu-v\u0103, \u021bine\u021bi cont c\u0103 nu v\u0103 ve\u021bi \u00eenc\u0103lzi imediat. A\u0219a c\u0103 cel mai bine ar fi s\u0103 purta\u021bi un strat suplimentar. \u00cencearca\u021bi \u00eentotdeauna ca straturile func\u021bionale s\u0103 fie baza \u021binutei de alergare, care s\u0103 absoarb\u0103 transpira\u021bia \u0219i s\u0103 v\u0103 r\u0103ceasc\u0103 sau s\u0103 v\u0103 \u00eenc\u0103lzeasc\u0103, dup\u0103 cum este necesar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vara, pe de alt\u0103 parte, axa\u021bi-v\u0103 mai mult pe materiale mai u\u0219oare, \u00een care s\u0103 nu transpira\u021bi prea mult. \u00cen acela\u0219i timp, re\u021bine\u021bi c\u0103 v\u0103 ve\u021bi mi\u0219ca mai mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu ne-am ierta dac\u0103 nu am oferi fetelor \u00eenc\u0103 dou\u0103 sfaturi valoroase:&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><b>O pereche de pantaloni scur\u021bi care vin chiar sub posterior s-ar putea s\u0103 nu fie cea mai bun\u0103 solu\u021bie. <\/b>&nbsp;Vre\u021bi s\u0103 v\u0103 bucura\u021bi de alergat, nu s\u0103 v\u0103 g\u00e2ndi\u021bi mereu dac\u0103 v\u0103 expune\u021bi prea mult. Opta\u021bi pentru pantaloni scur\u021bi care s\u0103 vin\u0103 cel pu\u021bin p\u00e2n\u0103 la mijlocul coapsei. Ideal ar fi s\u0103 aib\u0103 \u0219i o band\u0103 din cauciuc anti-alunecare&nbsp;pe tivul din interior, care s\u0103 previn\u0103 rularea, sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pantaloni-scurti-femei-2in1-black-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un strat cusut pe interior<\/a>.<\/span> Acest lucru v\u0103 permite s\u0103 v\u0103 mi\u0219ca\u021bi, f\u0103r\u0103 s\u0103 v\u0103 expune\u021bi nejustificat.<\/li><li>Dac\u0103 ave\u021bi s\u00e2nii mari,&nbsp;<strong>alege\u021bi un sutien mai str\u00e2ns,&nbsp;<\/strong>care s\u0103 v\u0103 asigure&nbsp;<strong>suficient\u0103 sus\u021binere.&nbsp;<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nu_alergati_pe_stomacul_gol_sau_imediat_dupa_ce_mancati\"><\/span>3. Nu alerga\u021bi pe stomacul gol, sau imediat dup\u0103 ce m\u00e2nca\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218ti\u021bi ce se \u00eent\u00e2mpl\u0103 dac\u0103 alerga\u021bi c\u00e2nd v\u0103 este foarte foame, sau a\u021bi m\u00e2ncat prea mult? \u00cen ambele cazuri v\u0103 ve\u021bi dori s\u0103 se termine c\u00e2t mai repede \u0219i v\u0103 ve\u021bi \u00eentoarce acas\u0103 cur\u00e2nd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 lua\u021bi micul dejun la 6 a.m. \u0219i la 2 p.m. v\u0103 decide\u021bi triumf\u0103tori s\u0103 ie\u0219i\u021bi la alergat pentru prima dat\u0103, este foarte posibil s\u0103 v\u0103&nbsp;<strong>confrunta\u021bi cu oboseal\u0103, lips\u0103 de energie sau irascibilitate.&nbsp;<\/strong>Nu v\u0103 ve\u021bi sim\u021bi mai bine \u00een timp ce alerga\u021bi \u0219i la fel se va \u00eent\u00e2mpla \u0219i dac\u0103 la pr\u00e2nz ve\u021bi m\u00e2nca friptur\u0103 de ra\u021b\u0103 \u0219i cinci g\u0103lu\u0219te \u0219i peste o or\u0103 ve\u021bi ie\u0219i la alergat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 \u0219ti\u021bi deja \u00een jur de ce or\u0103 m\u00e2nca\u021bi de obicei \u0219i \u00een c\u00e2t timp digera\u021bi anumite alimente. Dup\u0103 un fel de m\u00e2ncare mai mare, cum ar fi micul dejun sau cina, trebuie s\u0103 a\u0219tepta\u021bi <strong>cel pu\u021bin dou\u0103 oare&nbsp;<\/strong>\u00eenainte s\u0103 v\u0103 angaja\u021bi \u00eentr-o activitate mai intens\u0103. Cu toate astea, dac\u0103 la pr\u00e2nz lua\u021bi doar o gustare mic\u0103, cum ar fi o jum\u0103tate de banan\u0103 cu iaurt,&nbsp;<strong>probabil c\u0103 dup\u0103 ve\u021bi putea ie\u0219i la alergat.<\/strong> Depinde de felul \u00een care v\u0103 sim\u021bi\u021bi, trebuie s\u0103 v\u0103 asculta\u021bi organismul \u0219i s\u0103 \u021bine\u021bi cont de nevoile acestuia. \u00centtr-un final s-ar putea s\u0103 v\u0103 da\u021bi seama c\u0103 cel mai bine este atunci c\u00e2nd face\u021bi <strong>mi\u0219care&nbsp;pe stomacul gol,<\/strong> imediat dup\u0103 ce v\u0103 trezi\u021bi. Cu toate astea \u00eens\u0103, dac\u0103 nu sunte\u021bi obi\u0219nui\u021bi s\u0103 face\u021bi mi\u0219care diminea\u021ba pe stomacul gol, nu ave\u021bi de unde s\u0103 \u0219ti\u021bi cum va reac\u021biona organismul la o astfel de activitate. &nbsp;A\u0219a c\u0103 cel mai bine este s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi <strong>mi\u0219care <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dup\u0103 prima mas\u0103<\/a>.<\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg\" alt=\"Stare de grea\u021b\u0103 \u00een timp ce alerga\u021bi - ce s\u0103 m\u00e2nca\u021bi \u00eenainte de alergat.\" class=\"wp-image-258479\" width=\"843\" height=\"563\" title=\"Stare de grea\u021b\u0103 \u00een timp ce alerga\u021bi- ce s\u0103 m\u00e2nca\u021bi \u00eenainte de alergat.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1304335975-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Evitati_temperaturile_extreme\"><\/span>4. Evita\u021bi temperaturile extreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se spune&nbsp;c\u0103 <strong>nu exist\u0103 vreme rea, ci doar alerg\u0103tori \u00eembr\u0103ca\u021bi gre\u0219it <\/strong>Cu siguran\u021b\u0103 este adev\u0103rat, dar nu \u0219i prima dat\u0103 c\u00e2nd alerga\u021bi. Nu sunte\u021bi <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/wim-hof-omul-de-gheata-care-ii-invata-pe-oameni-sa-fie-mai-sanatosi-si-rezistenti-din-punct-de-vedere-psihic\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Wim Hof<\/a><\/span> s\u0103 parcurge\u021bi un maraton&nbsp;la -20\u00b0C \u00een pantaloni scur\u021bi \u0219i sandale. La fel nu este indicat nici s\u0103 alerga\u021bi pentru prima dat\u0103 la pr\u00e2nz, c\u00e2nd termometrul indic\u0103 35\u00b0C. \u00cen loc s\u0103 v\u0103 bucura\u021bi c\u0103 a\u021bi alergat, e posibil s\u0103 v\u0103 trezi\u021bi cu o insola\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 se poate, prima dat\u0103 c\u00e2nd alerga\u021bi alege\u021bi o zi&nbsp;<strong>f\u0103r\u0103 ploaie, f\u0103r\u0103 v\u00e2nt \u0219i cu o temperatur\u0103 cuprins\u0103 \u00eentre 5-25\u00b0C.&nbsp;<\/strong>O astfel de vreme va preveni ca primul alergat s\u0103 se transforme \u00eentr-o dram\u0103 de la Hollywood, care s\u0103 aminteasc\u0103 de o lupt\u0103 pentru supravie\u021buire. C\u00e2nd alege\u021bi condi\u021biile potrivite, exist\u0103 o \u0219ans\u0103 mare ca primul alergat s\u0103 nu devin\u0103 \u0219i ultimul.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/otFb_grYFFiaT9e_a4cYE5tTDcURKJpScM6oyJjyvjh4g-3wc3IK9tiT0hXsUpPYJeEm9mw042YoDUSycYIAW9AVV9OOxyJpaPmWVKKA3qqKd-OHy54SUvL41K5cC-99bz65Ecd5\" alt=\"Care este distan\u021ba ideal\u0103 pentru prima dat\u0103 c\u00e2nd ve\u021bi merge la alergat?\" title=\"Care este distan\u021ba ideal\u0103 pentru prima dat\u0103 c\u00e2nd ve\u021bi merge la alergat?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Evaluati-va_nivelul_fitness_actual\"><\/span>5. Evalua\u021bi-v\u0103 nivelul fitness actual<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Urmeaz\u0103 ca peste o lun\u0103 s\u0103 participa\u021bi la un&nbsp;<strong>maraton<\/strong>, a\u0219a c\u0103 ast\u0103zi ie\u0219i\u021bi pentru prima dat\u0103 s\u0103 alerga\u021bi, s\u0103 v\u0103 antrena\u021bi mai mult? Nu cred c\u0103&nbsp;<strong>a\u021bi ales tactica potrivit\u0103.&nbsp;<\/strong>Cursele pot fi o motiva\u021bie excelent\u0103, a\u0219a c\u0103 nu v\u0103 opri\u021bi din antrenat \u0219i urm\u0103ri\u021bi un&nbsp;<strong>obiectiv anume.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea, \u00eenainte s\u0103 v\u0103 \u00eenscrie\u021bi la o curs\u0103 de doar 5 km, m\u0103car g\u00e2ndi\u021bi-v\u0103 dac\u0103 alergatul este sportul c\u0103ruia vre\u021bi s\u0103 v\u0103 dedica\u021bi. Doar atunci c\u00e2nd ve\u021bi sim\u021bi c\u0103 sunte\u021bi <strong>cel pu\u021bin par\u021bial preg\u0103ti\u021bi,<\/strong> pute\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 participa\u021bi la curse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebuie s\u0103 v\u0103 analiza\u021bi op\u021biunile \u0219i abilit\u0103\u021bile \u00eenainte de primul alergat, ca s\u0103 v\u0103 face\u021bi <strong>o idee de la ce s\u0103 v\u0103 a\u0219teota\u021bi de la voi.&nbsp;<\/strong>Dac\u0103 practica\u021bi \u00een mod regulat acas\u0103 HIT sau merge\u021bi cu bicicleta zeci de kilometrii f\u0103r\u0103 s\u0103 v\u0103 fie prea greu, atunci este foarte posibil ca prima dat\u0103 s\u0103 alerga\u021bi c\u00e2\u021biva kilometrii f\u0103r\u0103 prea mare efort. Dar dac\u0103 \u00een ultimii c\u00e2\u021biva ani&nbsp;<strong>a\u021bi lenevit pe canapea iar cuv\u00e2ntul sal\u0103 nu v\u0103 este cunoscut,&nbsp;<\/strong>nu v\u0103 a\u0219tepta\u021bi s\u0103 nu \u00eent\u00e2mpina\u021bi probleme. Lucrurile nu merg a\u0219a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil c\u0103 nu v\u0103 ve\u021bi sim\u021bi confortabil, ve\u021bi sim\u021bi cum pl\u0103m\u00e2nii v\u0103 iau foc dup\u0103 doar c\u00e2\u021biva metri \u0219i \u00een cele din urm\u0103 ve\u021bi renun\u021ba.&nbsp;<strong>La \u00eenceput \u00eentotdeauna doare.&nbsp;<\/strong>V\u0103 pute\u021bi consola cu g\u00e2ndul c\u0103 mai r\u0103u de at\u00e2t nu se poate. Data viitoare va fi pu\u021bin mai bine.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Alegeti_un_teren_potrivit\"><\/span>6. Alege\u021bi un teren potrivit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceea ce ve\u021bi sim\u021bi la primul alergat depinde \u00een mare m\u0103sur\u0103 \u0219i de <strong>terenul pe care \u00eel alege\u021bi.&nbsp;<\/strong>Probabil \u0219ti\u021bi deja c\u0103 pantele abrupte unde trebuie s\u0103 evita\u021bi copaci \u0219i s\u0103 s\u0103ri\u021bi peste bu\u0219teni c\u0103zu\u021bi nu este cea mai bun\u0103 solu\u021bie. <strong>Un teren \u00eentins cu o pant\u0103 u\u0219oar\u0103 pe care s\u0103 o pute\u021bi urca pare o solu\u021bie mai bun\u0103,&nbsp;<\/strong>care nu v\u0103 va descuraja s\u0103 alerga\u021bi. C\u00e2t despre suprafe\u021be,&nbsp;<strong>\u00eencerca\u021bi s\u0103 alege\u021bi un drum drept de p\u0103dure sau un drum neasfaltat, pe care este mult mai pl\u0103cut s\u0103 mergi, <\/strong>dec\u00e2t un drum cimentat sau str\u0103zi. Probabil c\u0103 alergatul \u00een aer&nbsp; liber va fi mai distractiv \u0219i, \u00een acela\u0219i timp, ve\u021bi evita&nbsp;<strong>pistele de biciclete supraglomerate<\/strong>, unde nu \u0219tii dac\u0103 s\u0103 evi\u021bi mai \u00eent\u00e2i un biciclist, un skater sau o mam\u0103 cu un c\u0103rucior. Dac\u0103 ave\u021bi c\u0103\u0219ti \u00een urechi, un drum mai pu\u021bin circulat este mult mai sigur pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Urmariti_videoclipuri_cu_tehnici_corecte_de_alergat\"><\/span>7. Urm\u0103ri\u021bi videoclipuri cu tehnici corecte de alergat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Alergatul este o mi\u0219care natural\u0103.<\/li><li>P\u00e2n\u0103 \u0219i copiii mici pot alerga. <\/li><li>Nu exist\u0103 vreun secret, trebuie doar s\u0103 face\u021bi primul pas \u0219i s\u0103 alerga\u021bi.<\/li><\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi mai auzit urm\u0103toarea afirma\u021bie? Este foarte posibil, totul se \u00eent\u00e2mpl\u0103 firesc. Cu toate astea, dac\u0103 de c\u00e2\u021biva ani \u00eencoace a\u021bi stat numai pe canapea, probabil c\u0103 este mult mai firesc pentru voi <strong>s\u0103 lenevi\u021bi dec\u00e2t s\u0103 alerga\u021bi.&nbsp;<\/strong>Prin urmare, \u00eenainte de prima alergare este o idee bun\u0103 s\u0103 v\u0103 concentra\u021bi pe&nbsp;<strong>preg\u0103tirea<\/strong> <strong>practic\u0103<\/strong>, iar asta v\u0103 va ajuta \u00een multe feluri. V\u0103 poate ajuta \u0219i s\u0103 evita\u021bi leziunile sau durerile provocate de o mi\u0219care gre\u0219it\u0103. Internetul este plin de tutoriale care v\u0103 arat\u0103 cum <strong>s\u0103 c\u0103lca\u021bi corect, ce postur\u0103 s\u0103 ave\u021bi \u0219i cum s\u0103 v\u0103 \u021bine\u021bi bra\u021bele.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/geJ3shMSH4LetKSU4idFc5QtqUU_dV2T217NVbpABCXIixWtkVxotHTOdpzfRiIEyAqOYJvvuaz7J_B5W7eRp_tXlDECWLiSrsa7p4123O-e_Ik5d2IX17EZxAY6OQecGTzW-Hxx\" alt=\"Cum s\u0103 alerga\u021bi corect?\" title=\"Cum s\u0103 alerga\u021bi corect?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Desigur, probabil c\u0103 v\u0103 ve\u021bi face mult griji c\u00e2nd ve\u021bi alerga pentru prima dat\u0103 \u0219i nici m\u0103car nu o s\u0103 v\u0103 g\u00e2ndi\u021bi la tehnic\u0103. \u00cens\u0103, cu fiecare alergare ve\u021bi deveni mai buni \u0219i ve\u021bi \u00eencepe s\u0103 v\u0103 aminti\u021bi treptat cum <strong>a descris alerg\u0103torul \u00een video modul de a c\u0103lca cum trebuie.&nbsp;<\/strong>\u0218i s-ar putea chiar s\u0103 \u00eencerca\u021bi chiar voi \u00een timp ce alerga\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va fi mult mai u\u0219or dac\u0103 ve\u021bi \u0219tii <strong>tehnica corect\u0103 \u00eenc\u0103 de la \u00eenceput dec\u00e2t dac\u0103 ve\u021bi \u00eenv\u0103\u021ba o tehnic\u0103 gre\u0219it\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pe ce s\u0103 v\u0103 concentra\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00cendrepta\u021bi-v\u0103&nbsp;<\/strong>\u0219i \u021bine\u021bi capul drept.<\/li><li><strong>\u00cenclina\u021bi u\u0219or corpul&nbsp;<\/strong>pentru a fi preg\u0103ti\u021bi pentru orice fel de mi\u0219care \u00eenainte.<\/li><li><strong>Nu \u00eendoi\u021bi umerii&nbsp;<\/strong>\u0219i nu sta\u021bi cu posteriorul prea \u00een spate.<\/li><li>Evita\u021bi&nbsp;<strong>pozi\u021bia picioarelor \u00een form\u0103 de X.<\/strong><\/li><li><strong>\u021aine\u021bi bra\u021bele \u00eendoite&nbsp;<\/strong>la un unghi de aproximativ 90 de grade la cot. \u021aine\u021bi-le paralele c\u00e2t timp alerga\u021bi.<\/li><li>\u00cencerca\u021bi s\u0103&nbsp; <strong>c\u0103lca\u021bi pe partea din mijloc a piciorului, nu pe c\u0103lc\u00e2i. <\/strong>Dac\u0103 ve\u021bi respecta aceast\u0103 regul\u0103, ve\u021bi suporta mai bine impacturile mai puternice \u0219i ve\u021bi putea alerga mai repede. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Respirati\"><\/span>8. Respira\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi v\u0103zut videoclipuri cu tehnica corect\u0103 de alergat \u0219i sunte\u021bi convin\u0219i c\u0103 nimic nu v\u0103 va mai surprinde? Poate c\u0103 \u0219ti\u021bi prea bine ce \u00eenseamn\u0103 o atitudine corect\u0103 \u0219i un impact ideal. Cu toate astea \u00eens\u0103, unele tutoriale&nbsp;<strong>omit un lucru foarte important legat de alergat, \u0219i anume respira\u021bia.&nbsp;<\/strong>Respir\u00e2nd cum trebuie, <strong>mu\u0219chii vor fi alimenta\u021bi cu suficient oxigen,&nbsp;<\/strong>fapt pentru care ve\u021bi atinge o performan\u021b\u0103 maxim\u0103. \u00cen plus, cu ajutorul unei respira\u021bii corecte pute\u021bi&nbsp;<strong>preveni \u0219i \u00een\u021bep\u0103turile nepl\u0103cute din lateral, <\/strong>care de regul\u0103 sunt resim\u021bite de \u00eencep\u0103tori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 respira\u021bi corect?<\/h3>\n\n\n\n<p>Atunci c\u00e2nd alerga\u021bi, pute\u021bi alege&nbsp;<strong>s\u0103 respira\u021bi pe nas, gur\u0103 sau ambele.&nbsp;<\/strong>Pe vreme rece, cu siguran\u021b\u0103 este mai bine s\u0103 respira\u021bi pe nas. Aerul este&nbsp;<strong>\u00eenc\u0103lzit, filtrat \u0219i umezit&nbsp;<\/strong>\u00eenainte s\u0103 ajung\u0103 \u00een organism. Dac\u0103 deja ave\u021bi o condi\u021bie fizic\u0103 mai bun\u0103, de obicei ve\u021bi respira pe nas \u0219i ve\u021bi alerga mai u\u0219or. Cu greu pute\u021bi face asta \u00een timp ce alerga\u021bi foarte repede. Cu toate astea, \u00een orice caz,&nbsp;<strong>\u00eencerca\u021bi s\u0103 respira\u021bi abdominal pentru a maximiza aportul de oxigen c\u0103tre organism.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cencerca\u021bi s\u0103 respira\u021bi regulat. Pute\u021bi \u00eencerca cu formula 2:2 sau cu 3:1. Ce \u00eenseamn\u0103 asta?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pentru formula 2:2&nbsp;<\/strong>inspira\u021bi profund la doi pa\u0219i \u0219i expira\u021bi la doi pa\u0219i.<\/li><li>Pentru <strong>formula 3:1 formula<\/strong>, inspira\u021bi profund timp de trei pa\u0219i \u0219i expira\u021bi la un pas. <span style=\"color: #ff6600\">[3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencerca\u021bi ce vi se potrive\u0219te mai bine. Eventual pute\u021bi alterna aceste formule de respirat \u00een func\u021bie de ritmul de alergat. Nu v\u0103 face\u021bi griji dac\u0103 la \u00eenceput nu ve\u021bi st\u0103p\u00e2ni pe deplin o formul\u0103 \u0219i&nbsp;<strong>ve\u021bi g\u00e2f\u00e2i ca un c\u00e2ine \u00eensetat. <\/strong>Cu timpul va fi mai bine, trebuie doar s\u0103 persevera\u021bi. Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe informa\u021bii despre cum s\u0103 respira\u021bi corect atunci c\u00e2nd face\u021bi mi\u0219care, citi\u021bi articolul nostr <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-respirati-corect-in-timp-ce-faceti-miscare-si-de-ce-este-atat-de-important-acest-lucru\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 respira\u021bi corect \u00een timp ce face\u021bi mi\u0219care \u0219i de ce este at\u00e2t de important acest lucru?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg\" alt=\"Cum s\u0103 respira\u021bi corect \u00eenainte s\u0103 alerga\u021bi?\" class=\"wp-image-258493\" width=\"843\" height=\"562\" title=\"Cum s\u0103 respira\u021bi corect \u00eenainte s\u0103 alerga\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-864384228-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nu_exagerati_la_inceput\"><\/span>9. Nu exagera\u021bi la \u00eenceput<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pantofii sport au sosit, v-a\u021bi ales ruta, vremea este \u00een favoarea voastr\u0103, a\u0219a c\u0103 abia a\u0219tepta\u021bi s\u0103 alerga\u021bi c\u00e2t v\u0103 \u021bin picioarele&#8230;dar toate astea nu sunt suficiente pentru voi. \u0218i nici pentru pl\u0103m\u00e2nii vo\u0219tri. Dup\u0103 c\u00e2teva sute de metrii, entuziasmul dispare \u0219i v\u0103 \u00eentoarce\u021bi acas\u0103&nbsp;<strong>dezam\u0103gi\u021bi \u0219i sup\u0103ra\u021bi pe voi \u00een\u0219iv\u0103.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 face\u021bi griji, nu trebuie s\u0103 se termine at\u00e2t de tragic. Ideea de baz\u0103 este <strong>s\u0103 nu exagera\u021bi la \u00eenceput. Nu \u00eencepe\u021bi cu o alergare rapid\u0103.&nbsp;<\/strong>Nu alerga\u021bi la 60 de metri ca \u00een clasele primare. Cred c\u0103 v-a\u021bi setat obiective mai mari \u0219i&nbsp;<strong>vre\u021bi s\u0103 alerga\u021bi pe o distan\u021b\u0103 mai mare.&nbsp;<\/strong>Prin urmare, \u00eencepe\u021bi \u00eencet, ca la o plimbare mai vioaie. Trebuie s\u0103 pute\u021bi men\u021bine ceva timp aceia\u0219i vitez\u0103. C\u00e2nd nu mai pute\u021bi,&nbsp;<strong>doar merge\u021bi.&nbsp;<\/strong>Dup\u0103 ce v-a\u021bi mai tras pu\u021bin sufletul,&nbsp;<strong>alerga\u021bi din nou u\u0219or.&nbsp;<\/strong>Dac\u0103 pute\u021bi face asta, sunte\u021bi pe drumul cel bun s\u0103 alerga\u021bi <strong>chiar \u0219i mai mult timp \u00eentr-un ritm moderat.&nbsp;<\/strong>Astfel, v\u0103 ve\u021bi forma \u00eentr-un mod eficient&nbsp;<strong>rezisten\u021ba aerob\u0103, <\/strong>iar asta v\u0103 va ajuta ca treptat&nbsp;<strong>s\u0103 accelera\u021bi \u0219i s\u0103 m\u0103ri\u021bi rutele.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Stabiliti-va_obiective_realiste\"><\/span>10. Stabili\u021bi-v\u0103 obiective realiste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct este str\u00e2ns legat de cel\u0103lalt, unde v-am sf\u0103tuit s\u0103&nbsp;<strong>nu exagera\u021bi la \u00eenceput. <\/strong>Dac\u0103 v\u0103 imagina\u021bi c\u0103 prima dat\u0103 ve\u021bi alerga 15 kilometrii la pas moderat, s-ar putea s\u0103 fi\u021bi dezam\u0103gi\u021bi.&nbsp;<strong>Corpul vostru nu va fi ob\u0219nuit cu noul mod de mi\u0219care,&nbsp;<\/strong>a\u0219a c\u0103 este important s\u0103 v\u0103 stabili\u021bi un obiectiv mai realizabil, pe care este mai probabil s\u0103 \u00eel atinge\u021bi. Ideal ar fi ca prima dat\u0103 s\u0103 alege\u021bi o distan\u021b\u0103 pe care s\u0103 v\u0103 pute\u021bi plimba f\u0103r\u0103 probleme. Ave\u021bi un traseu unde ie\u0219i\u021bi la plimbare \u00een weekend? <strong>\u00cencerca\u021bi s\u0103 alerga\u021bi m\u0103car o parte din ea.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu face\u021bi plimb\u0103ri,&nbsp;poate c\u0103 pentru \u00eenceput va fi perfect s\u0103 alerga\u021bi <strong>5 kilometrii. <\/strong>\u00cen timp ce v\u0103 planifica\u021bi traseul, re\u021bine\u021bi c\u0103 va trebui s\u0103 v\u0103 \u0219i \u00eentoarce\u021bi. A\u0219a c\u0103 alege\u021bi un traseu <strong>care s\u0103 nu fie prea departe de cas\u0103, <\/strong>astfel \u00eenc\u00e2t s\u0103 nu v\u0103 confrunta\u021bi cu epuizare. sete \u0219i kilometrii distan\u021b\u0103 de cas\u0103. Vre\u021bi s\u0103 afla\u021bi cum s\u0103 v\u0103 men\u021bine\u021bi interesul pentru alergat? Citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"921\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg\" alt=\"Cum s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi cum trebuie \u00eenainte de alergat\" class=\"wp-image-258444\" title=\"Cum s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u0219i s\u0103 face\u021bi stretching \u00eenainte de alergat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-921x1124.jpg 921w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1259x1536.jpg 1259w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/protahuje-se-1678x2048.jpg 1678w\" sizes=\"auto, (max-width: 921px) 100vw, 921px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Faceti_incalzire_inainte_de_a_alerga\"><\/span>11. Face\u021bi \u00eenc\u0103lzire \u00eenainte de a alerga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lucra\u021bi de acas\u0103, iar ziua face\u021bi drumuri doar \u00eentre frigider, scaunul de la birou \u0219i toalet\u0103? Atunci nu ar fi o idee grozav\u0103 s\u0103 alerga\u021bi f\u0103r\u0103 ca \u00eenainte s\u0103 face\u021bi mi\u0219care. E posibil s\u0103&nbsp;<strong>v\u0103 sim\u021bi\u021bi ne\u00eendem\u00e2natici, greoi \u0219i nu ve\u021bi atinge cine \u0219tie ce performan\u021b\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, \u00eenainte s\u0103 alerga\u021bi,&nbsp;<strong>face\u021bi o sesiune de stratching \u0219i \u00eenc\u0103lzi\u021bi mu\u0219chii, care astfel vor fi mai preg\u0103ti\u021bi s\u0103 fie solicita\u021bi.&nbsp;<\/strong>Pute\u021bi s\u0103ri u\u0219or cu <a aria-label=\"coarda de s\u0103rit (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coarda-crossfit-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coarda de s\u0103rit<\/a> sau pute\u021bi \u00eencerca ABC-ul alergatului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu a\u021bi mai auzit de el p\u00e2n\u0103 acum, este vorba de un set de elemente, cum ar fi bine-cunoscutele heel digs \u0219i fand\u0103ri. Ve\u021bi cre\u0219te foarte mult mobilitatea picioarelor rigide pe parcursul zilei, ve\u021bi \u00eembun\u0103t\u0103\u021bi coordonarea, jocul de picioare \u0219i&nbsp;<strong>ve\u021bi cre\u0219te riscul de a evita leziunile.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, este indicat s\u0103 face\u021bi \u0219i&nbsp;<strong>stretching \u00eenainte de alergat, care v\u0103 va sus\u021bine flexibilitatea. <\/strong>Poate c\u0103 ve\u021bi percepe c\u0103ldura \u0219i stretchingul ca pe o pierdere de timp inutil\u0103. Cu toate astea \u00eens\u0103, dac\u0103 nu subestima\u021bi acest stadiu de preg\u0103tire, ve\u021bi&nbsp;<strong>alerga mult mai bine.&nbsp;<\/strong>Dac\u0103 vremea este bun\u0103 \u0219i frumoas\u0103, este un mod pl\u0103cut s\u0103 v\u0103 angaja\u021bi \u00een mi\u0219care. Iarna \u00eens\u0103, cel mai bine este s\u0103 v\u0103 preg\u0103ti\u021bi din confortul propriei case, astfel \u00eenc\u00e2t s\u0103 nu vi se fac\u0103 prea frig. &nbsp;<span style=\"color: #ff6600\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Alergati_impreuna_cu_un_partener\"><\/span>12. Alerga\u021bi \u00eempreun\u0103 cu un partener<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00centotdeauna este mai u\u0219or \u00een doi,&nbsp;<\/strong>iar dac\u0103 ve\u021bi \u00eencepe cu o sesiune de alergat, cu siguran\u021b\u0103 ve\u021bi aprecia un partener care&nbsp;<strong>s\u0103 v\u0103 sus\u021bin\u0103, s\u0103 v\u0103 motiveze \u0219i care posibil s\u0103 sufere al\u0103turi de voi. <\/strong>\u00cen plus, dac\u0103 ve\u021bi ie\u0219i \u00eempreun\u0103, exist\u0103 \u0219anse mult mai mari s\u0103 nu renun\u021ba\u021bi de comun acord. A\u0219a c\u0103 \u00eencerca\u021bi s\u0103 alege\u021bi un prieten care s\u0103 alerge la acela\u0219i nivel ca \u0219i voi. De asemenea, pute\u021bi primi ajutor \u0219i de la cuno\u0219tin\u021bele care ies la alergat \u00een mod regulat \u0219i&nbsp;<strong>v\u0103 pot explica tehnica corect\u0103.&nbsp;<\/strong>Dar s\u0103 nu v\u0103 baza\u021bi pe ele c\u00e2nd vine vorba de alergat \u00eempreun\u0103 pe distan\u021be mai lungi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 prefera\u021bi s\u0103 face\u021bi mi\u0219care singuri, echipa\u021bi-v\u0103 cel pu\u021bini cu o pereche de c\u0103\u0219ti \u0219i&nbsp;<strong>un playlist&nbsp;<\/strong><strong>antrenant,&nbsp;<\/strong>care s\u0103 v\u0103 ajute s\u0103 nu renun\u021ba\u021bi. Poate fi de folos \u0219i dac\u0103&nbsp;<strong>asculta\u021bi poadcasturi.&nbsp;<\/strong>Dac\u0103 v\u0103 l\u0103sa\u021bi captiva\u021bi de o poveste,&nbsp;<strong>e posibil s\u0103 uita\u021bi complet c\u0103 alerga\u021bi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Incercati_sa_va_bucurati_macar_putin_de_prima_alergare\"><\/span>13. \u00cencerca\u021bi s\u0103 v\u0103 bucura\u021bi m\u0103car pu\u021bin de prima alergare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u0219or de spus, corect? \u00cencerca\u021bi&nbsp;<strong>s\u0103 face\u021bi din alergat o provocare, dar nu cere\u021bi prea multe de la voi. <\/strong>Alege\u021bi un traseu potrivit pentru \u00eencep\u0103tori, iar dac\u0103 nu face\u021bi fa\u021b\u0103, \u00eencetini\u021bi sau merge\u021bi.&nbsp;<strong>Observa\u021bi \u00eemprejurimile \u0219i bucura\u021bi-v\u0103 c\u0103 a\u021bi reu\u0219it.&nbsp;<\/strong>Nu au fost doar vobe \u00een v\u00e2nt \u0219i chiar a\u021bi alergat. Este un \u00eenceput bun s\u0103 \u00eencepe\u021bi s\u0103 iubi\u021bi alergatul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acum sunte\u021bi preg\u0103ti\u021bi pentru primul alergat?&nbsp;<\/strong>Asculta\u021bi sfaturile noastre, care chiar v\u0103 vor fi de folos, \u00eenc\u0103l\u021ba\u021bi-v\u0103 cu pantofii sport \u0219i ie\u0219i\u021bi la alergat. La \u00eenceput poate c\u0103 va fi nepl\u0103cut \u0219i incomod, dar cu timpul nu va mai fi a\u0219a.&nbsp;<strong>Ceea ce diferen\u021biaz\u0103 oamenii de succes de ceilal\u021bi este c\u0103 primul e\u0219ec nu \u00eei descurajeaz\u0103 s\u0103-\u0219i ating\u0103 obiectivul.&nbsp;<\/strong>G\u00e2ndi\u021bi-v\u0103 la asta \u0219i ave\u021bi r\u0103bdare. Cu siguran\u021b\u0103 cu timpul ve\u021bi iubi alergatul \u0219i poate ve\u021bi ajunge <strong>s\u0103 alerga\u021bi chiar \u0219i la un maraton. <\/strong>Iar dac\u0103 nu, nu conteaz\u0103. Mai sunt \u0219i alte sporturi grozave pe care le pute\u021bi practica. Cel mai important este s\u0103 v\u0103 bucura\u021bi de libertatea de a face mi\u0219care.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul vostru cum este &#8211; alerga\u021bi \u00een mod regulat, sau a\u0219tepta\u021bi momentul potrivit s\u0103 v\u0103 \u00eenc\u0103l\u021ba\u021bi pentru prima dat\u0103 cu pantofii sport \u0219i s\u0103 ie\u0219i\u021bi la alergat? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een sec\u021biunea de comentarii experien\u021ba voastr\u0103, iar dac\u0103 v-a pl\u0103cut articolul nu uita\u021bi s\u0103 da\u021bi un share \u0219i prietenilor. <\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? Avem pentru voi un ghid simplu, care \u00eei va ajuta chiar \u0219i pe cei mai comozi s\u0103 se apuce de alergat.<\/p>\n","protected":false},"author":100,"featured_media":258518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6266,6698,6890,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-278677","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-alergare","9":"tag-cardio-ro","10":"tag-motivatie","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? 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