{"id":386635,"date":"2022-08-24T11:15:05","date_gmt":"2022-08-24T09:15:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386635"},"modified":"2024-05-27T13:08:57","modified_gmt":"2024-05-27T11:08:57","slug":"ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/","title":{"rendered":"Ce s\u0103 nu face\u021bi \u00eenainte de alergare? 10 gre\u0219eli pe care le face orice alerg\u0103tor"},"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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#10_greseli_banale_pe_care_le_puteti_face_inainte_de_alergare\" title=\"10 gre\u0219eli banale pe care le pute\u021bi face \u00eenainte de alergare\">10 gre\u0219eli banale pe care le pute\u021bi face \u00eenainte de alergare<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#1_Nu_mancati_nimic\" title=\"1. Nu m\u00e2nca\u021bi nimic\">1. Nu m\u00e2nca\u021bi nimic<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#2_Mancati_in_exces\" title=\"2. M\u00e2nca\u021bi \u00een exces\">2. M\u00e2nca\u021bi \u00een exces<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#3_Incercati_alimente_noi_inainte_de_alergare\" title=\"3. \u00cencerca\u021bi alimente noi \u00eenainte de alergare\">3. \u00cencerca\u021bi alimente noi \u00eenainte de alergare<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#4_Subestimati_hidratarea\" title=\"4. Subestima\u021bi hidratarea\">4. Subestima\u021bi hidratarea<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#5_Nu_faceti_incalzirea_inainte\" title=\"5. Nu face\u021bi \u00eenc\u0103lzirea \u00eenainte\">5. Nu face\u021bi \u00eenc\u0103lzirea \u00eenainte<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#6_Alegeti_imbracamintea_nepotrivita\" title=\"6. Alege\u021bi \u00eembr\u0103c\u0103mintea nepotrivit\u0103\">6. Alege\u021bi \u00eembr\u0103c\u0103mintea nepotrivit\u0103<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#7_Planificati_un_traseu_care_nu_tine_cont_de_conditia_voastra_actuala\" title=\"7. Planifica\u021bi un traseu care nu \u021bine cont de condi\u021bia voastr\u0103 actual\u0103\">7. Planifica\u021bi un traseu care nu \u021bine cont de condi\u021bia voastr\u0103 actual\u0103<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#8_Uitati_sa_mergeti_la_toaleta_inainte_de_a_alerga\" title=\"8. Uita\u021bi s\u0103 merge\u021bi la toalet\u0103 \u00eenainte de a alerga\">8. Uita\u021bi s\u0103 merge\u021bi la toalet\u0103 \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-10\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#9_Purtati_adidasi_noi-nouti_inainte_de_alergare\" title=\"9. Purta\u021bi adida\u0219i noi-nou\u021bi \u00eenainte de alergare\">9. Purta\u021bi adida\u0219i noi-nou\u021bi \u00eenainte de alergare<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#10_Uitati_sa_va_incarcati_telefonul_ceasul_sau_castile\" title=\"10. Uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi telefonul, ceasul sau c\u0103\u0219tile\">10. Uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi telefonul, ceasul sau c\u0103\u0219tile<\/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\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Alergarea este o activitate sportiv\u0103 excelent\u0103, iar c\u00e2nd planetele se aliniaz\u0103, v\u0103 pute\u021bi bucura pe deplin de ea. Dar c\u00e2nd lucrurile nu sunt tocmai ideale, pute\u021bi sim\u021bi un oarecare disconfort. Poate c\u0103 a\u021bi m\u00e2ncat ceva nepotrivit, nu ave\u021bi haine corespunz\u0103toare sau altele asemenea. Prin urmare, \u00een articolul nostru de ast\u0103zi ne vom concentra pe cele mai frecvente gre\u0219eli \u00eenainte de o alergare care pot face aceast\u0103 activitate nepl\u0103cut\u0103. Dac\u0103 pute\u021bi evita toate aceste aspecte, ve\u021bi vedea c\u0103 v\u0103 ve\u021bi bucura la maxim de alergare \u0219i poate chiar v\u0103 ve\u021bi <strong>\u00eentrece recordul personal.<\/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_greseli_banale_pe_care_le_puteti_face_inainte_de_alergare\"><\/span>10 gre\u0219eli banale pe care le pute\u021bi face \u00eenainte de alergare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Nu_mancati_nimic\"><\/span>1. Nu m\u00e2nca\u021bi nimic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u0103 trezi\u021bi diminea\u021ba \u0219i ie\u0219i\u021bi imediat la alergat?<\/strong> Pentru unii oameni acest lucru este o rutin\u0103, pentru al\u021bii o situa\u021bie de neimaginat. Fiecare persoan\u0103 este <strong>diferit\u0103<\/strong> \u0219i, prin urmare, gestioneaz\u0103 aceast\u0103 situa\u021bie \u00een mod diferit. Cu toate acestea, persoanele care sunt <strong>mai sensibile pot avea probleme serioase atunci c\u00e2nd alearg\u0103 diminea\u021ba<\/strong>. Dup\u0103 o noapte \u00een care nu a\u021bi m\u00e2ncat nimic, aportul de carbohidra\u021bi al organismului, \u00een special glicogenul hepatic, este limitat. Iar dac\u0103 a\u021bi fost la sal\u0103 cu o sear\u0103 \u00eenainte \u0219i a\u021bi avut o cin\u0103 cu con\u021binut sc\u0103zut de carbohidra\u021bi, probabil c\u0103 ave\u021bi \u0219i mai pu\u021bin glicogen muscular. Dac\u0103 este a\u0219a, atunci ave\u021bi o cantitate limitat\u0103 de energie r\u0103mas\u0103 pentru antrenamentul vostru de diminea\u021b\u0103 \u0219i este foarte posibil s\u0103 nu pute\u021bi performa la fel de intens ca de obicei. Din punct de vedere emo\u021bional, alergatul va fi probabil mai solicitant \u0219i pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unii oameni pot avea \u0219i o sc\u0103dere a nivelului fiziologic de zah\u0103r din s\u00e2nge din cauza acestui fapt, o afec\u021biune cunoscut\u0103 \u0219i sub numele de <strong>hipoglicemie<\/strong>. Aceasta se manifest\u0103, spre exemplu, prin transpira\u021bie, <strong>oboseal\u0103<\/strong>, <strong>ame\u021beli<\/strong>, foame, furnic\u0103turi, palpita\u021bii, paloare sau sl\u0103biciune. Pentru astfel de cazuri, este recomandat s\u0103 lua\u021bi cu voi mereu un <a href=\"https:\/\/gymbeam.ro\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gel energizant<\/strong><\/a>&nbsp;pentru a v\u0103 suplimenta organismul cu doza necesar\u0103 de zah\u0103r \u0219i pentru a v\u0103 ajuta s\u0103 face\u021bi fa\u021b\u0103 situa\u021biilor nepl\u0103cute. Dar dac\u0103 nu ave\u021bi astfel de probleme diminea\u021ba, nu ezita\u021bi s\u0103 continua\u021bi. Cu toate acestea, v\u0103 recomand\u0103m s\u0103 v\u0103 adapta\u021bi ultima mas\u0103 din seara zilei de dinainte de alergarea de diminea\u021b\u0103 \u0219i s\u0103 consuma\u021bi o por\u021bie mai mare de carbohidra\u021bi. Ve\u021bi vedea c\u0103 ve\u021bi avea <strong>mult mai mult\u0103 energie<\/strong> pentru antrenament. <span style=\"color: #ff6600\">[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>Pute\u021bi afla mai multe despre antrenamentele pe stomacul gol \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/antrenamentul-cardio-de-dimineata-arde-mai-multe-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antrenamentul cardio realizat diminea\u021ba arde mai multe gr\u0103simi?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48487,32899,36262,28095,57832,6503,54610,54535,53458,32629,53473\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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_Mancati_in_exces\"><\/span>2. M\u00e2nca\u021bi \u00een exces<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opusul unui stomac gol este atunci c\u00e2nd <strong>exagera\u021bi cu m\u00e2ncarea<\/strong>. Probabil c\u0103 toat\u0103 lumea \u0219tie c\u0103 nu este ideal s\u0103 consuma\u021bi o por\u021bie consistent\u0103 de m\u00e2ncare \u0219i apoi s\u0103 ie\u0219i\u021bi la alergat. Dup\u0103 ce termina\u021bi de m\u00e2ncat, organismul \u00eencepe s\u0103 concentreze s\u00e2ngele \u00een sistemul digestiv pentru a-l ajuta s\u0103 proceseze alimentele. Pe de alt\u0103 parte, atunci c\u00e2nd alerga\u021bi, <strong>ave\u021bi nevoie ca acest s\u00e2nge s\u0103 fie \u00een mare parte \u00een masa muscular\u0103<\/strong>, astfel \u00eenc\u00e2t s\u0103 pute\u021bi <strong>executa c\u00e2t mai bine activit\u0103\u021bile sportive<\/strong>. Ca s\u0103 nu mai vorbim c\u0103 la scurt timp dup\u0103 ce m\u00e2nca\u021bi, v\u0103 sim\u021bi\u021bi mai inconfortabil, mai greoi \u0219i de multe ori ave\u021bi <strong>dificult\u0103\u021bi de respira\u021bie<\/strong>. Acest lucru se manifest\u0103, spre exemplu, prin c\u00e2rcei \u00een partea lateral\u0103, respira\u021bie mai accelerat\u0103 \u0219i alte lucruri nepl\u0103cute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, \u00eencerca\u021bi s\u0103 observa\u021bi <strong>c\u00e2t timp v\u0103 trebuie s\u0103 merge\u021bi la alergat dup\u0103 ce a\u021bi m\u00e2ncat<\/strong>. Unele persoane au senza\u021bia c\u0103 nu au m\u00e2ncat nimic la o or\u0103 dup\u0103 ce au terminat masa. Altele pot avea nevoie de p\u00e2n\u0103 la trei ore pentru a digera o mas\u0103. La fel, conteaz\u0103 foarte mult dac\u0103 a\u021bi consumat o por\u021bie de <a href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terci<\/a> sau o omlet\u0103 din mai multe ou\u0103. Asculta\u021bi-v\u0103 corpul \u0219i alege\u021bi mereu \u00eenainte de alergare alimente care se diger\u0103 mai rapid. Dac\u0103 \u00eenc\u0103 sim\u021bi\u021bi c\u0103 vi se face un pic r\u0103u la stomac, mai degrab\u0103 mai a\u0219tepta\u021bi pu\u021bin dec\u00e2t s\u0103 v\u0103 chinui\u021bi \u00een timpul alerg\u0103rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 a\u021bi avut parte de un pr\u00e2nz corespunz\u0103tor \u0219i dori\u021bi s\u0103 merge\u021bi imediat la alergat pentru a-l digera mai bine, din nou, probabil c\u0103 nu v\u0103 ve\u021bi bucura de aceast\u0103 activitate sportiv\u0103 \u0219i, cel mai probabil, v\u0103 ve\u021bi sim\u021bi foarte r\u0103u. A\u0219a c\u0103 cel mai bine este s\u0103 a\u0219tepta\u021bi pu\u021bin \u0219i apoi s\u0103 face\u021bi o plimbare mai lung\u0103, sau un antrenament. Citi\u021bi mai multe despre acest subiect \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-rapid-mergand-pe-jos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 sl\u0103bi\u021bi rapid merg\u00e2nd pe jos?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"793\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg\" alt=\"gre\u0219eli \u00eenainte de alergare - m\u00e2ncatul \u00een exces\" class=\"wp-image-377481\" style=\"width:843px;height:595px\" title=\"gre\u0219eli \u00eenainte de alergare - m\u00e2ncatul \u00een exces\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1124x793.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-1536x1083.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-514382344-2048x1444.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Incercati_alimente_noi_inainte_de_alergare\"><\/span>3. \u00cencerca\u021bi alimente noi \u00eenainte de alergare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi planificat primul semimaraton pentru aceast\u0103 dup\u0103-amiaz\u0103 sau ave\u021bi o curs\u0103 important\u0103? \u00centr-o astfel de situa\u021bie, este <strong>ideal s\u0103 respecta\u021bi c\u00e2t mai mult posibil planul vostru obi\u0219nuit de alimenta\u021bie<\/strong>. Sigur, pute\u021bi <strong>cre\u0219te aportul de carbohidra\u021bi<\/strong> cu o zi \u00eenainte, spre exemplu, pentru a acumula o cantitate mai mare de energie stocat\u0103. Cu toate acestea, nu este ideal s\u0103 \u00eencerca\u021bi alimente sau combina\u021bii noi pe care nu le consuma\u021bi \u00een mod normal \u00eenainte de alergare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doar pentru c\u0103 unii prieteni pot consuma cu u\u0219urin\u021b\u0103 pepene verde cu iaurt \u0219i <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nuci<\/strong><\/a>, nu \u00eenseamn\u0103 c\u0103 asta este masa perfect\u0103 \u00eenainte de alergare \u0219i pentru voi. O combina\u021bie neobi\u0219nuit\u0103 de alimente, \u00eempreun\u0103 cu stresul sau emo\u021bia de dinainte de activitatea fizic\u0103 ar putea cauza <strong>probleme grave \u00een tractul digestiv<\/strong>. \u00cen loc s\u0103 ave\u021bi o experien\u021b\u0103 sportiv\u0103 excelent\u0103, sunt mari \u0219anse s\u0103 petrece\u021bi ziua pe canapea fiindu-v\u0103 grea\u021b\u0103 sau suferind de alte probleme digestive. <strong>A\u0219adar, mai bine alege\u021bi alimentele testate \u0219i potrivite pentru voi<\/strong>, care v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi bine \u0219i p\u0103stra\u021bi noile r\u0103sf\u0103\u021buri ca recompens\u0103 dup\u0103 alergare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 profita\u021bi la maximum de alergare, nu rata\u021bi articolul nostru despre cele mai bune <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/strong><\/a><\/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=\"4_Subestimati_hidratarea\"><\/span>4. Subestima\u021bi hidratarea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 masa ideal\u0103 de dinaintea antrenamentului, <strong>nu trebuie s\u0103 subestima\u021bi hidratarea optim\u0103<\/strong>. Acest lucru este extrem de important pentru activitatea sportiv\u0103 \u00een sine. Deja cu o <strong>pierdere de 2% ap\u0103 din greutatea corporal\u0103 total\u0103<\/strong>, este posibil s\u0103 \u00eencepe\u021bi s\u0103 sim\u021bi\u021bi primele semne de deshidratare. Ce \u00eenseamn\u0103 asta mai exact?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru un b\u0103rbat de 80 kg, o pierdere de ap\u0103 de 2% \u00een greutate ar fi de aproximativ <strong>1,6 litri.<\/strong><\/li>\n\n\n\n<li>Pentru o femeie de 60 kg, o pierdere de ap\u0103 de 2% \u00een greutate ar fi de aproximativ <strong>1,2 litri.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u00e2nd \u00een vedere c\u0103 \u00een timpul unei ore de activitate fizic\u0103 o persoan\u0103 poate pierde aproximativ <strong>0,3-2,4 litri de transpira\u021bie pe or\u0103<\/strong>, \u00een func\u021bie de intensitate \u0219i de al\u021bi factori, reaprovizionarea cu lichide este extrem de important\u0103. Conform recomand\u0103rilor ACSM (Colegiul American de Medicin\u0103 Sportiv\u0103), <strong>un sportiv ar trebui s\u0103 bea aproximativ 5-7 ml de ap\u0103 sau b\u0103utur\u0103 izoton\u0103 per kilogram de greutate corporal\u0103 (BW) cu patru ore \u00eenainte de antrenament.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pentru un b\u0103rbat de 80 kg, aceasta este de aproximativ <strong>400-560 ml<\/strong>.<\/li>\n\n\n\n<li>Pentru o femeie de 60 kg, aceasta este de aproximativ <strong>300-420 ml.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte surse sus\u021bin o recomandare mai general\u0103 &#8211; 500 ml de lichide cu dou\u0103 ore \u00eenainte de efort. A\u0219a c\u0103 \u00eencerca\u021bi singuri s\u0103 vede\u021bi ce func\u021bioneaz\u0103 cel mai bine pentru voi, astfel \u00eenc\u00e2t <strong>s\u0103 nu v\u0103 fie sete imediat dup\u0103 ce a\u021bi \u00eenceput alergarea<\/strong>. Totu\u0219i, \u00eencerca\u021bi s\u0103 evita\u021bi s\u0103 be\u021bi un litru de ap\u0103 chiar \u00eenainte de a pornit la alergat. \u00cen afar\u0103 de grea\u021b\u0103, probabil c\u0103 ve\u021bi avea un stomac destul de balonat, ceea ce ar putea avea un impact negativ asupra performan\u021bei voastre sportive. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 urmeaz\u0103 s\u0103 ave\u021bi o curs\u0103 important\u0103, g\u00e2ndi\u021bi-v\u0103 la hidratare cu o zi \u00eenainte. Iar dac\u0103 ave\u021bi un traseu mai lung, \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aportul de lichide \u00een timpul alerg\u0103rii. \u00cen acest sens, diferite <a href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103uturi ce con\u021bin ioni<\/strong><\/a>&nbsp;<strong>v\u0103 pot ajuta deoarece completeaz\u0103 \u0219i nivelul de electroli\u021bi esen\u021biali<\/strong>. Cu toate acestea, le pute\u021bi consuma \u0219i dup\u0103 antrenament sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tablete<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 hidratarea din timpul sportului, g\u00e2ndi\u021bi-v\u0103 la obiceiurile voastre de zi cu zi \u00een ceea ce prive\u0219te lichidele. \u00cen fiecare zi ar trebui s\u0103 be\u021bi cel pu\u021bin 30-45 ml de lichid per kilogram de greutate corporal\u0103. Dac\u0103 nu v\u0103 hidrata\u021bi suficient, v-a\u021bi putea confrunta cu alte probleme, cum ar fi reten\u021bia de ap\u0103, pe l\u00e2ng\u0103 sete \u0219i oboseal\u0103. Citi\u021bi mai multe despre acest subiect \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-retentia-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sc\u0103pa\u021bi de reten\u021bia de ap\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre importan\u021ba consumului de alcool, nu rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103?<\/strong><\/a><\/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=\"5_Nu_faceti_incalzirea_inainte\"><\/span>5. Nu face\u021bi \u00eenc\u0103lzirea \u00eenainte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a merge la schi, v\u0103 preg\u0103ti\u021bi schiurile. \u00cenainte de a merge cu bicicleta, unge\u021bi lan\u021bul \u0219i umfla\u021bi anvelopele. Prin urmare, <strong>\u0219i corpul are nevoie de o preg\u0103tire<\/strong> \u00eenainte de a putea efectua o activitate fizic\u0103. Acesta nu are nevoie de ascu\u021bire, ungere sau alte procese complicate. Trebuie doar <strong>trezit u\u0219or<\/strong> \u0219i preg\u0103tit pentru a se ridica de pe canapea \u0219i a face o activitate sportiv\u0103 mai intens\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219a-numitul <strong>ABC al alerg\u0103rii<\/strong> poate fi foarte util. Acesta este un set de elemente, care sunt utile pentru a le folosi \u00eenainte de alergare. Este excelent pentru a v\u0103 <strong>pune picioarele rigide \u00een mi\u0219care dup\u0103 o zi sedentar\u0103<\/strong>, pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi coordonarea, lucrul cu picioarele \u0219i pentru a cre\u0219te probabilitatea de a <strong>evita accident\u0103rile<\/strong>. \u00cen mod similar, este indicat s\u0103 include\u021bi exerci\u021bii \u00eenainte de alergare pentru a v\u0103 ajuta s\u0103 v\u0103 \u00eentinde\u021bi articula\u021biile \u0219i s\u0103 v\u0103 preg\u0103ti\u021bi sistemele musculo-scheletice \u0219i cardiovasculare pentru solicitarea fizic\u0103. Ve\u021bi descoperi dup\u0103 aceea c\u0103 alergarea va fi mai pl\u0103cut\u0103 pentru voi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg\" alt=\"gre\u0219eli \u00eenainte de alergare - nu face\u021bi \u00eenc\u0103lzirea\" class=\"wp-image-377496\" style=\"width:843px;height:562px\" title=\"gre\u0219eli \u00eenainte de alergare - nu face\u021bi \u00eenc\u0103lzirea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1084604374-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Alegeti_imbracamintea_nepotrivita\"><\/span>6. Alege\u021bi \u00eembr\u0103c\u0103mintea nepotrivit\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Scoate\u021bi de obicei m\u00e2na pe geam<\/strong> \u00eenainte de alergare, v\u0103 da\u021bi seama c\u0103 este destul de frig \u0219i v\u0103 \u00eembr\u0103ca\u021bi \u00een consecin\u021b\u0103? Probabil c\u0103 nu este cel mai bun mod de a v\u0103 alege \u021binuta. Mai ales dac\u0103 ave\u021bi de g\u00e2nd s\u0103 face\u021bi o alergare mai intens\u0103. Modul \u00een care corpul percepe temperatura \u00een repaus este diferit de atunci c\u00e2nd v\u0103 mi\u0219ca\u021bi. Pentru a v\u0103 asigura c\u0103 sunte\u021bi \u00eentotdeauna \u00eembr\u0103ca\u021bi corect, avem un sfat simplu pentru voi. Verifica\u021bi temperatura de afar\u0103 \u0219i \u00eembr\u0103ca\u021bi-v\u0103 <strong>ca \u0219i cum ar fi cu aproximativ 10 \u00b0C mai cald<\/strong>. Nu v\u0103 face\u021bi griji, deoarece nu v\u0103 va fi frig. Pentru a v\u0103 face o idee, avem \u0219i c\u00e2teva exemple specifice despre cum s\u0103 v\u0103 \u00eembr\u0103ca\u021bi pentru anumite temperaturi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pentru temperaturi peste 25 \u00b0C<\/strong>, merge\u021bi pe ideea: \u201eCu c\u00e2t mai pu\u021bin, cu at\u00e2t mai bine\u201d. Femeile se descurc\u0103 \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pantaloni-scurti-functionali-pentru-femei-infinity-functional-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pantaloni scur\u021bi<\/a>&nbsp;\u0219i o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sutien-sport-infinity-i-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bustier\u0103 sport<\/a>&nbsp;sau un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/tricouri-si-maiouri-de-fitness-pentru-femei\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tricou<\/a>. B\u0103rba\u021bii pot alerga doar \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pantaloni-scurti-functionali-pentru-barbati-infinity-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pantaloni scur\u021bi<\/a>, ceea ce le va oferi un plus de bronz \u0219i va declan\u0219a produc\u021bia de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> \u00een organism.<\/li>\n\n\n\n<li><strong>Dac\u0103 este \u00eentre 5 \u0219i 10\u00b0C<\/strong>, este ideal s\u0103 purta\u021bi o benti\u021b\u0103 sportiv\u0103 sub\u021bire, o c\u0103ma\u0219\u0103 func\u021bional\u0103 cu m\u00e2nec\u0103 lung\u0103 sau scurt\u0103, un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/hanorace-si-pantaloni-de-sport\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hanorac<\/a>&nbsp;mai c\u0103lduros, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/colanti-pentru-fitness\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">colan\u021bi<\/a> (pot fi c\u0103ptu\u0219i\u021bi cu l\u00e2n\u0103), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sosete-fitness-3-4s-socks-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0219osete<\/a> (dac\u0103 ave\u021bi picioarele reci, purta\u021bi \u0219osete mai c\u0103lduroase, pe vreme rece alege\u021bi \u00eentotdeauna unele care s\u0103 v\u0103 acopere gleznele).<\/li>\n\n\n\n<li><strong>Pe perioada temperaturilor de \u00eenghe\u021b de aproximativ -10\u00b0C<\/strong>, este ideal s\u0103 purta\u021bi o p\u0103l\u0103rie, un fular, <a href=\"https:\/\/gymbeam.ro\/bluza-cu-maneca-lunga-essential-black-strix.html\" target=\"_blank\" aria-label=\"o bluz\u0103 func\u021bional\u0103 cu m\u00e2nec\u0103 lung\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o bluz\u0103 func\u021bional\u0103 cu m\u00e2nec\u0103 lung\u0103<\/a> (care s\u0103 absoarb\u0103 transpira\u021bia \u0219i care s\u0103 \u021bin\u0103 de cald), un <a href=\"https:\/\/gymbeam.ro\/hanorace\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hanorac<\/a>&nbsp;mai c\u0103lduros (care s\u0103 \u021bin\u0103 de cald \u0219i care s\u0103 men\u021bina temperatura constant\u0103 a corpului), <a href=\"https:\/\/gymbeam.ro\/geaca-pentru-barbati-stormbreaker-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o jachet\u0103 sub\u021bire<\/a>&nbsp;(ideal ar fi antiv\u00e2nt sau impermeabil\u0103), colan\u021bi c\u0103lduro\u0219i, \u0219osete func\u021bionale sub\u021biri (spre exemplu, din l\u00e2n\u0103 merinos) \u0219i m\u0103nu\u0219i sport sub\u021biri. Atunci c\u00e2nd alerga\u021bi pe z\u0103pad\u0103, trebuie s\u0103 purta\u021bi pantofi cu t\u0103lpi antiderapante.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre hainele potrivite pentru alergare \u0219i alte sfaturi practice \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? un ghid simplu pentru \u00eencep\u0103tori? Un ghid simplu pentru \u00eencep\u0103tori.<\/strong><\/a><\/p>\n\n\n\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg\" alt=\"gre\u0219eli \u00eenainte de alergare - planifica\u021bi un traseu care nu \u021bine cont de condi\u021bia voastr\u0103 actual\u0103\" class=\"wp-image-377513\" title=\"gre\u0219eli \u00eenainte de alergare - planifica\u021bi un traseu care nu \u021bine cont de condi\u021bia voastr\u0103 actual\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/WhatsApp-Image-2022-05-23-at-14.08.52.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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=\"7_Planificati_un_traseu_care_nu_tine_cont_de_conditia_voastra_actuala\"><\/span>7. Planifica\u021bi un traseu care nu \u021bine cont de condi\u021bia voastr\u0103 actual\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi planificat o alergare de 15 km pentru azi, <strong>dar v\u0103 sim\u021bi\u021bi obosi\u021bi, v\u0103 doare capul \u0219i nu ave\u021bi energie?<\/strong> Nu v\u0103 fie team\u0103 s\u0103 fi\u021bi pu\u021bin mai flexibili \u0219i s\u0103 v\u0103 adapta\u021bi alergarea \u00een consecin\u021b\u0103. Nu vre\u021bi s\u0103 v\u0103 trezi\u021bi \u00een situa\u021bia \u00een care s\u0103 vi se fac\u0103 grea\u021b\u0103 \u00een timpul alerg\u0103rii \u0219i s\u0103 mai ave\u021bi 5 km p\u00e2n\u0103 acas\u0103. Dac\u0103 este cazul, schimba\u021bi-v\u0103 planul \u0219i <strong>face\u021bi doar c\u00e2\u021biva kilometri \u00een preajma locuin\u021bei voastre<\/strong>, astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi \u00eentoarce acas\u0103 oric\u00e2nd dori\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, pute\u021bi proceda \u0219i invers. Dac\u0103 a\u021bi planificat <strong>o alergare scurt\u0103 de recuperare \u00eentr-un ritm lent<\/strong>, dar ave\u021bi chef de un sprint, asculta\u021bi-v\u0103 corpul. Totu\u0219i, \u021bine\u021bi cont de faptul c\u0103 \u0219i recuperarea este important\u0103, iar faptul c\u0103 v\u0103 duce\u021bi la extrem \u00een fiecare zi nu este ideal. Dac\u0103 dori\u021bi s\u0103 afla\u021bi c\u00e2teva sfaturi despre cum s\u0103 v\u0103 stimula\u021bi recuperarea \u00een mod eficient, nu rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/strong><\/a><\/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=\"8_Uitati_sa_mergeti_la_toaleta_inainte_de_a_alerga\"><\/span>8. Uita\u021bi s\u0103 merge\u021bi la toalet\u0103 \u00eenainte de a alerga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi se pare cunoscut acest subiect? Orice sportiv <strong>care a uitat vreodat\u0103 s\u0103 mearg\u0103 la toalet\u0103 \u00eenainte de alergare<\/strong> v\u0103 poate confirma importan\u021ba acestui lucru. Sentimentul c\u0103 trebuie s\u0103 merge\u021bi la toalet\u0103, dar nu ave\u021bi \u00eencotro poate face orice alergare destul de nepl\u0103cut\u0103. \u00cen loc s\u0103 v\u0103 concentra\u021bi pe alergare, pur \u0219i simplu num\u0103ra\u021bi kilometrii p\u00e2n\u0103 acas\u0103. \u00cen cel mai r\u0103u caz, v\u0103 afla\u021bi \u00een situa\u021bia \u00een care c\u0103uta\u021bi cu stres un loc unde s\u0103 v\u0103 face\u021bi nevoile. Dar odat\u0103 ce a\u021bi trecut prin aceast\u0103 experien\u021b\u0103 nepl\u0103cut\u0103, cu siguran\u021b\u0103 nu ve\u021bi mai uita niciodat\u0103 s\u0103 merge\u021bi la baie \u00eenainte de alergare.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Purtati_adidasi_noi-nouti_inainte_de_alergare\"><\/span>9. Purta\u021bi adida\u0219i noi-nou\u021bi \u00eenainte de alergare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi cump\u0103rat o pereche nou\u0103 de adida\u0219i \u0219i <strong>abia a\u0219tepta\u021bi s\u0103 alerga\u021bi \u00een sf\u00e2r\u0219it cu ei<\/strong>? Nu v\u0103 gr\u0103bi\u021bi at\u00e2t de tare, deoarece ar fi o mare gre\u0219eal\u0103 s\u0103 ie\u0219i\u021bi cu ei la alergat pe traseul vostru obi\u0219nuit. Ace\u0219tia v-ar putea <strong>face b\u0103t\u0103turi <\/strong>\u0219i v-ar putea cauza&nbsp;<strong>dureri \u00een alte p\u0103r\u021bi ale picioarelor<\/strong>. O gre\u0219eal\u0103 \u0219i mai mare ar fi s\u0103 p\u0103stra\u021bi o nou\u0103 pereche de pantofi pentru o curs\u0103 sau alt\u0103 alergare important\u0103. Niciun sportiv nu ar trebui s\u0103 fac\u0103 acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi o pereche de adida\u0219i cu care sunte\u021bi obi\u0219nui\u021bi s\u0103 alerga\u021bi, o idee bun\u0103 ar fi s\u0103 v\u0103 obi\u0219nui\u021bi treptat cu cei noi. Ideal este s\u0103 \u00eencerca\u021bi <strong>s\u0103 v\u0103 plimba\u021bi cu ei cel pu\u021bin o or\u0103 prin acas\u0103 la \u00eenceput<\/strong>. Dac\u0103 nu se potrivesc, de obicei \u00eei pute\u021bi returna, \u00eens\u0103 odat\u0103 ce trec acest test, este timpul s\u0103 face\u021bi o plimbare mai scurt\u0103 cu ace\u0219tia. Acesta este cel mai bun mod de a vedea <strong>dac\u0103 adida\u0219ii vi se potrivesc bine \u0219i la alergat<\/strong>. Apoi \u00eencerca\u021bi-i pentru alerg\u0103ri mai scurte \u0219i apoi mai lungi. Corpul vostru se va obi\u0219nui treptat cu noua pereche de pantofi <strong>iar voi ve\u021bi fi siguri c\u0103 pute\u021bi evita orice disconfort.<\/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_Uitati_sa_va_incarcati_telefonul_ceasul_sau_castile\"><\/span>10. Uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi telefonul, ceasul sau c\u0103\u0219tile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Timpurile din ziua de azi<strong> favorizeaz\u0103 tehnologia modern\u0103<\/strong>. Aproape c\u0103 a devenit o regul\u0103 ca alerg\u0103torii s\u0103 poarte cu ei <strong>un smartwatch, un telefon care s\u0103 le m\u0103soare distan\u021ba sau c\u0103\u0219ti wireless<\/strong>. Prin urmare, cu siguran\u021b\u0103 nu vre\u021bi s\u0103 experimenta\u021bi situa\u021bia \u00een care v\u0103 \u00eenc\u0103l\u021ba\u021bi adida\u0219ii pentru alergat \u0219i descoperi\u021bi c\u0103 unul dintre aceste lucruri a r\u0103mas f\u0103r\u0103 baterie, deoarece minutele necesare pentru a v\u0103 \u00eenc\u0103rca dispozitivele vor p\u0103rea nesf\u00e2r\u0219ite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigur, pute\u021bi alerga \u0219i f\u0103r\u0103 ele. Dar dac\u0103 \u021bine\u021bi mai bine ritmul atunci c\u00e2nd asculta\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/muzica-si-efectele-sale-asupra-performantei-cum-sa-alcatuiti-un-playlist-motivational\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muzic\u0103 <\/a>sau dac\u0103 a\u0219tepta\u021bi cu ner\u0103bdare s\u0103 asculta\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/top-17-podcast-uri-despre-fitness-antrenamente-si-alimentatie-sanatoasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podcast-ul preferat<\/a>&nbsp;\u00een timp ce face\u021bi exerci\u021bii fizice, este destul de enervant. La fel ca atunci c\u00e2nd <strong>sunte\u021bi pe cale s\u0103 merge\u021bi pe un nou traseu iar telefonul r\u0103m\u00e2ne f\u0103r\u0103 baterie \u00een timp ce utilizeaz\u0103 o aplica\u021bie<\/strong> care m\u0103soar\u0103 timpul \u0219i distan\u021ba. Dac\u0103 pute\u021bi, verifica\u021bi cu cel pu\u021bin o or\u0103 \u00eenainte de alergarea planificat\u0103 dac\u0103 ave\u021bi toate gadgeturile preg\u0103tite.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg\" alt=\"gre\u0219eli \u00eenainte de alergare - uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi telefonul, c\u0103\u0219tile sau ceasul\" class=\"wp-image-377528\" style=\"width:843px;height:562px\" title=\"gre\u0219eli \u00eenainte de alergare - uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi telefonul, c\u0103\u0219tile sau ceasul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1297366716-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 destul de multe erori pe care le pute\u021bi face \u00eenainte de alergare, iar majoritatea dintre acestea v\u0103 <strong>pot face activitatea sportiv\u0103 destul de nepl\u0103cut\u0103<\/strong>. A\u0219a c\u0103 \u00eencerca\u021bi s\u0103 acorda\u021bi aten\u021bie alimenta\u021biei, hidrat\u0103rii, vestimenta\u021biei \u0219i \u00eenc\u0103l\u021b\u0103mintei, asculta\u021bi-v\u0103 corpul \u0219i <strong>nu uita\u021bi s\u0103 v\u0103 \u00eenc\u0103rca\u021bi dispozitivele preferate<\/strong>. Dac\u0103 pute\u021bi \u021bine totul sub control, <strong>v\u0103 ve\u021bi putea bucura pe deplin de fiecare alergare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi \u00een lista de prieteni persoane care se pl\u00e2ng constant de ceva \u00een timp ce alearg\u0103? Dac\u0103 da, distribui\u021bi-le \u0219i lor articolul nostru \u0219i ajuta\u021bi-i s\u0103 evite gre\u0219elile banale de dinainte de alergare.<\/p>\n\n\n\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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sunt zile \u00een care totul este perfect \u0219i \u00een care v\u0103 bucura\u021bi din plin de alergare. Pe de alt\u0103 parte, sunt zile \u00een care face\u021bi ni\u0219te gre\u0219eli banale \u0219i nu v\u0103 mai pute\u021bi bucura deloc de aceast\u0103 experien\u021b\u0103. Cum s\u0103 evita\u021bi acest lucru?<\/p>\n","protected":false},"author":100,"featured_media":377584,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6266,7358,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386635","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-alergare","9":"tag-nutritie","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce s\u0103 nu face\u021bi \u00eenainte de alergare? 10 gre\u0219eli pe care le face orice alerg\u0103tor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sunt gre\u0219eli pe care trebuie s\u0103 le evita\u021bi c\u00e2nd alerga\u021bi, o alimenta\u021bie nepotrivit\u0103, deshidratare, \u00eembr\u0103c\u0103minte de proast\u0103 calitate sau s\u0103ritul peste \u00eenc\u0103lzire.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce s\u0103 nu face\u021bi \u00eenainte de alergare? 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