{"id":410183,"date":"2023-01-12T14:57:24","date_gmt":"2023-01-12T13:57:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=410183"},"modified":"2023-01-12T14:57:27","modified_gmt":"2023-01-12T13:57:27","slug":"este-alergarea-daunatoare-genunchilor-si-altor-articulatii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/","title":{"rendered":"Este alergarea d\u0103un\u0103toare genunchilor \u0219i altor articula\u021bii?"},"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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Este_intr-adevar_alergarea_sanatoasa\" title=\"Este \u00eentr-adev\u0103r alergarea s\u0103n\u0103toas\u0103?\">Este \u00eentr-adev\u0103r alergarea s\u0103n\u0103toas\u0103?<\/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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Ce_demonstreaza_studiile_despre_efectul_alergarii_asupra_articulatiilor\" title=\"Ce demonstreaz\u0103 studiile despre efectul alerg\u0103rii asupra articula\u021biilor?\">Ce demonstreaz\u0103 studiile despre efectul alerg\u0103rii asupra articula\u021biilor?<\/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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Este_indicat_sa_alergati_cu_exces_de_greutate\" title=\"Este indicat s\u0103 alerga\u021bi cu exces de greutate?\">Este indicat s\u0103 alerga\u021bi cu exces de greutate?<\/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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Cum_sa_reduceti_riscul_de_durere_articulara_din_cauza_alergarii\" title=\"Cum s\u0103 reduce\u021bi riscul de durere articular\u0103 din cauza alerg\u0103rii?\">Cum s\u0103 reduce\u021bi riscul de durere articular\u0103 din cauza alerg\u0103rii?<\/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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Sapte_sfaturi_esentiale_pentru_o_alergare_sanatoasa\" title=\"\u0218apte sfaturi esen\u021biale pentru o alergare s\u0103n\u0103toas\u0103\">\u0218apte sfaturi esen\u021biale pentru o alergare s\u0103n\u0103toas\u0103<\/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\/este-alergarea-daunatoare-genunchilor-si-altor-articulatii\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Alergarea se num\u0103r\u0103 printre cele mai cunoscute activit\u0103\u021bi sportive. Poate fi efectuat\u0103 aproape oriunde, este potrivit\u0103 at\u00e2t pentru \u00eencep\u0103tori, c\u00e2t \u0219i pentru sportivii avansa\u021bi \u0219i are numeroase beneficii dovedite pentru organismul uman. Chiar \u0219i a\u0219a, <strong>alergarea este deseori considerat\u0103 d\u0103un\u0103toare articula\u021biilor<\/strong>, acesta fiind motivul care descurajeaz\u0103 multe persoane s\u0103-\u0219i pun\u0103 adida\u0219ii de alergat, prefer\u00e2nd s\u0103 mearg\u0103 pe jos sau s\u0103-\u0219i salveze articula\u021biile relax\u00e2ndu-se pe canapea. <strong>\u00cens\u0103 procedeaz\u0103 ace\u0219tia corect sau se lipsesc inutil de o experien\u021b\u0103 minunat\u0103 \u0219i de beneficiile alerg\u0103rii?<\/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=\"Este_intr-adevar_alergarea_sanatoasa\"><\/span>Este \u00eentr-adev\u0103r alergarea s\u0103n\u0103toas\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este nevoie s\u0103 v\u0103 \u00eendoi\u021bi de faptul c\u0103 mi\u0219carea este, \u00een general, benefic\u0103 pentru corpul uman. Dovada este evolu\u021bia, iar oamenii pur \u0219i simplu sunt f\u0103cu\u021bi s\u0103 se mi\u0219te, inclusiv s\u0103 alerge.<\/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\">Alergarea are un efect pozitiv asupra:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>s\u0103n\u0103t\u0103\u021bii cardiovasculare<\/li><li>psihicului<\/li><li>durit\u0103\u021bii \u0219i rezisten\u021bei oaselor (mineralizare)<\/li><li>controlului optim al greut\u0103\u021bii<span style=\"color: #ff6600\">&nbsp;[1]<\/span><\/li><\/ul>\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\">Care este leg\u0103tura dintre alergare \u0219i articula\u021bii? <\/h3>\n\n\n\n<p>Dar genunchii, \u0219oldurile \u0219i practic \u00eentregul sistem musculo-scheletal? <strong>Chiar trebuie s\u0103 pl\u0103ti\u021bi pre\u021bul unui cartilaj deteriorat din cauza alerg\u0103rii?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Au fost efectuate o serie de studii pe aceast\u0103 tem\u0103, dintre care majoritatea au ajuns la concluzii pozitive. Unele chiar sugereaz\u0103 exact opusul, c\u0103 <strong>alergarea sus\u021bine s\u0103n\u0103tatea articula\u021biilor<\/strong>. Aceste rezultate \u00eencurajatoare au fost observate \u00een special \u00een lucr\u0103rile care s-au concentrat pe sportivii de agrement. \u00cen compara\u021bie cu alerg\u0103torii profesioni\u0219ti, ace\u0219tia aplic\u0103 \u00een general mai pu\u021bin\u0103 tensiune pe articula\u021bii, ceea ce poate fi mai benefic pentru organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar trebuie s\u0103 privi\u021bi toate acestea dintr-o perspectiv\u0103 mai larg\u0103. Starea articula\u021biilor este influen\u021bat\u0103 de mul\u021bi al\u021bi factori, printre care genetica, greutatea corporal\u0103 \u0219i, de asemenea, tensiunea general\u0103 asupra sistemului musculo-scheletal, care include, \u00een special, natura implic\u0103rii \u0219i mi\u0219carea unei persoane. \u00cen ceea ce prive\u0219te ultimul aspect, oamenii sunt de p\u0103rere c\u0103, cu c\u00e2t se mi\u0219c\u0103 mai pu\u021bin, cu at\u00e2t mai bine pentru s\u0103n\u0103tatea genunchilor \u0219i a \u0219oldurilor la b\u0103tr\u00e2ne\u021be. Dimpotriv\u0103. Se pare c\u0103, <strong>dac\u0103 mi\u0219carea este efectuat\u0103 \u00een mod corect \u0219i \u00eentr-un ritm rezonabil, articula\u021biile beneficiaz\u0103 de pe urma acesteia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, \u00een cazul unei persoane supraponderale sau obeze, este mai bine ca aceasta s\u0103 \u00eenceap\u0103 cu mersul rapid cu be\u021be de drume\u021bie. Va fi mai sigur\u0103 trecerea la alergare dup\u0103 ce articula\u021biile s-au adaptat la sarcin\u0103 \u0219i, \u00een mod ideal, dup\u0103 ce aceasta a sl\u0103bit c\u00e2teva kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi ce beneficii poate aduce alergatul pentru organismul vostru? Atunci consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 motive pentru a \u00eencepe s\u0103 alerga\u021bi. Cum se va transforma corpul vostru?<\/strong><\/a><\/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\/2022\/11\/iStock-1308574122-1124x750.jpg\" alt=\"Este alergarea d\u0103un\u0103toare pentru articula\u021bii?\" class=\"wp-image-403581\" width=\"843\" height=\"563\" title=\"Este alergarea d\u0103un\u0103toare pentru articula\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Efectul activit\u0103\u021bilor sportive asupra articula\u021biilor<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Datorit\u0103 mecanismelor de adaptare care apar atunci c\u00e2nd articula\u021biile sunt tensionate \u00een mod regulat, <strong>func\u021bia \u0219i gama de mi\u0219care ale acestora se \u00eembun\u0103t\u0103\u021besc.<\/strong> <span style=\"color: #ff6600\">[2-3]<\/span><\/li><li>Articula\u021biile devin mai lubrifiate cu ajutorul lichidului sinovial datorit\u0103 mi\u0219c\u0103rii, ceea ce ajut\u0103 la furnizarea de<strong> nutri\u021bie pentru cartilaj.<\/strong>&nbsp;<span style=\"color: #ff6600\">[11]<\/span><\/li><li>\u00cen acela\u0219i timp, substan\u021bele reziduale produse de metabolismul cartilajului sunt <strong>sp\u0103late mai eficient.<\/strong><span style=\"color: #ff6600\"> [11]<\/span><\/li><li>Prin sport, <strong>v\u0103 \u00eent\u0103ri\u021bi masa muscular\u0103, ligamentele \u0219i alte structuri ale corpului care \u00eenconjoar\u0103 articula\u021bia<\/strong> \u0219i \u00eei oferi\u021bi un sprijin func\u021bional. Acest lucru poate duce, spre exemplu, la o postur\u0103 \u00eembun\u0103t\u0103\u021bit\u0103 \u0219i mai stabil\u0103. <span style=\"color: #ff6600\">[2-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ciuda beneficiilor exerci\u021biilor fizice asupra articula\u021biilor, multe persoane sus\u021bin faptul c\u0103 alergarea este o \u00eencordare excesiv\u0103 a articula\u021biilor, ceea ce este nes\u0103n\u0103tos. Acestea cred c\u0103 principalul risc este uzura cartilajului, care trebuie s\u0103 atenueze impacturile dure, \u00een special pe asfalt sau alte suprafe\u021be dure. <strong>Acesta este motivul pentru care alergarea este adesea clasificat\u0103 drept o activitate cu impact ridicat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dar asta nu \u00eenseamn\u0103 c\u0103 este d\u0103un\u0103tor pentru articula\u021bii.<\/strong> Cartilajul se poate adapta la sarcini mari, iar dac\u0103 nu alerga\u021bi un maraton direct de pe canapea \u0219i, \u00een schimb, cre\u0219te\u021bi treptat volumul de antrenament, alergarea nu ar trebui s\u0103 le deterioreze. Desigur, acest lucru este valabil pentru persoanele care \u00ee\u0219i \u00eencep cariera \u00een alergare cu articula\u021bii relativ s\u0103n\u0103toase \u0219i acord\u0103 o aten\u021bie sporit\u0103 \u00eengrijirii, <a href=\"https:\/\/gymbeam.ro\/nutritia-articulatiilor\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nutri\u021biei<\/a> \u0219i recuper\u0103rii articula\u021biilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ultimele trenduri par s\u0103 sugereze faptul c\u0103 articula\u021biile func\u021bioneaz\u0103 similar mu\u0219chilor \u00een acest sens, iar dac\u0103 nu le folosi\u021bi \u0219i nu le oferi\u021bi un impuls suficient, func\u021bionalitatea acestora se poate deteriora treptat. A\u0219adar, zicala \u201eUse it or Lose it\u201d se aplic\u0103 \u0219i aici. <span style=\"color: #ff6600\">[4]<\/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 v\u0103 \u00eentreba\u021bi ce suplimente nutritive v\u0103 pot ajuta cu alergarea sau alte performan\u021be aerobe, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Top Suplimente Nutritive 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\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_demonstreaza_studiile_despre_efectul_alergarii_asupra_articulatiilor\"><\/span>Ce demonstreaz\u0103 studiile despre efectul alerg\u0103rii asupra articula\u021biilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd examineaz\u0103 efectele alerg\u0103rii asupra s\u0103n\u0103t\u0103\u021bii articula\u021biilor, cercet\u0103torii <strong>evalueaz\u0103 cel mai adesea riscul de apari\u021bie a osteoartritei (OA)<\/strong>. Aceast\u0103 boal\u0103 este una dintre cele mai responsabile care v\u0103 afecteaz\u0103 articula\u021biile, deoarece determin\u0103 o pierdere a masei cartilajului, care nu poate reduce \u0219ocul \u0219i frecarea oaselor din articula\u021bie a\u0219a cum ar trebui. Acest lucru are ca rezultat durere, inflama\u021bie \u00een zona articula\u021biilor \u0219i mobilitate limitat\u0103. \u00cen stadiul cel mai r\u0103u (etapa 4 OA), este necesar\u0103 interven\u021bia chirurgical\u0103 sub forma unei \u00eenlocuiri articulare totale, cel mai frecvent a genunchiului sau \u0219oldului. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tensiunea prelungit\u0103 asupra articula\u021biilor care apare \u00een timpul alerg\u0103rii ar putea \u00eensemna un risc mai mare de a dezvolta OA. <strong>Cu toate acestea, nici m\u0103car studiile pe termen lung nu au reu\u0219it s\u0103 confirme aceast\u0103 asociere cu alerg\u0103torii<\/strong>. De fapt, s-a observat c\u0103 au o inciden\u021b\u0103 mai mic\u0103 a bolii \u00een compara\u021bie cu persoanele care nu alerg\u0103. De asemenea, a fost observat\u0103 o diferen\u021b\u0103 \u00eentre alerg\u0103torii de agrement \u0219i profesioni\u0219ti, simptomele OA ap\u0103r\u00e2nd mai pu\u021bin frecvent la amatori. <span style=\"color: #ff6600\">[6-7]<\/span><\/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\">Este adev\u0103rat c\u0103 alergarea distruge cartilajul?<\/h3>\n\n\n\n<p>Conform unei meta-analize care a evaluat rezultatele a 43 de studii, a existat o reducere a volumului cartilajului imediat dup\u0103 alergare. Cu toate acestea, se pare c\u0103 aceast\u0103 schimbare nu este permanent\u0103. De fapt, distribu\u021bia \u0219i cantitatea de lichid din articula\u021bie se modific\u0103 dinamic \u00een timpul mi\u0219c\u0103rii. Cu toate acestea, este o condi\u021bie tranzitorie. De fapt, rezultatele acestui lucru arat\u0103 <strong>o mai bun\u0103 capacitate de recuperare a cartilajului dup\u0103 antrenament, adapt\u00e2ndu-se, astfel, mai eficient la tensiunile repetate<\/strong>. O alt\u0103 constatare interesant\u0103 a fost c\u0103 persoanele cu leziuni mai u\u0219oare ale cartilajului din cauza alerg\u0103rii nu au experimentat deteriorarea articula\u021biilor. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovada capacit\u0103\u021bii de adaptare a cartilajului este oferit\u0103 \u0219i de un alt studiu. Astfel, cercet\u0103torii au observat o cre\u0219tere a cantit\u0103\u021bii de glicozaminoglican (GAG), care este o component\u0103 structural\u0103 important\u0103 a cartilajului. De fapt, este legat de calitatea sa. \u00cen compara\u021bie cu grupul de control (sedentar), alerg\u0103torii \u00eencep\u0103tori <strong>au avut niveluri mai mari ale acestei substan\u021be dup\u0103 10 s\u0103pt\u0103m\u00e2ni de antrenament<\/strong> (alerg\u00e2nd de 3 ori pe s\u0103pt\u0103m\u00e2n\u0103, cresc\u00e2nd treptat tensiunea). <strong>Astfel, acesta este un r\u0103spuns pozitiv al cartilajului la o sarcin\u0103 de antrenament.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/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 exerci\u021biile fizice \u0219i alimenta\u021bia regulat\u0103, grija general\u0103 pentru s\u0103n\u0103tatea sistemului musculo-scheletal este, de asemenea, important\u0103 pentru s\u0103n\u0103tatea articula\u021biilor. Pute\u021bi citi despre nutri\u021bia articula\u021biilor \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-supliment-pentru-articulatii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cel mai bun supliment pentru articula\u021bii?<\/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=\"925\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg\" alt=\"Este alergarea d\u0103un\u0103toare pentru cartilaj?\" class=\"wp-image-403630\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg 925w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-329x400.jpeg 329w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1264x1536.jpeg 1264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1685x2048.jpeg 1685w\" sizes=\"auto, (max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Care este mai bun\u0103 pentru articula\u021bii: alergarea sau mersul pe jos?<\/h3>\n\n\n\n<p>Oamenii care se preocup\u0103 de articula\u021biile lor prefer\u0103 adesea mersul pe jos dec\u00e2t alergarea. Este posibil ca mersul pe jos sau drume\u021bia s\u0103 nu pun\u0103 la fel de mult\u0103 presiune asupra sistemului musculo-scheletal precum alergarea. Cu toate acestea, dup\u0103 cum \u0219ti\u021bi, aparen\u021bele sunt adesea \u00een\u0219el\u0103toare, iar lucrurile nu stau chiar a\u0219a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd cercet\u0103torii au monitorizat efectul alerg\u0103rii \u0219i al mersului asupra cartilajului, <strong>au descoperit c\u0103 \u00een cele din urm\u0103 aceste activit\u0103\u021bi au un efect similar<\/strong>. \u00cen timp ce alergarea a dus la un contact mai intens \u00eentre diferitele p\u0103r\u021bi ale articula\u021biilor, stresul general asupra articula\u021biilor a fost comparabil cu efectul mersului. <span style=\"color: #ff6600\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se datoreaz\u0103 probabil faptului c\u0103 <strong>atunci c\u00e2nd alerga\u021bi, cartilajul trebuie s\u0103 amortizeze contactele osoase mai dure, dar, pe de alt\u0103 parte, aceste contacte dureaz\u0103 mai pu\u021bin dec\u00e2t la mers.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se datoreaz\u0103 timpului mai scurt de contact al piciorului cu solul. Num\u0103rul de pa\u0219i pe aceea\u0219i distan\u021b\u0103, pe care \u00eei face\u021bi mai pu\u021bin atunci c\u00e2nd alerga\u021bi dec\u00e2t c\u00e2nd merge\u021bi, joac\u0103 cel mai probabil un rol important.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se dovede\u0219te c\u0103 <strong>sarcina total\u0103 asupra articula\u021biilor<\/strong>, care este esen\u021bial\u0103 pentru dezvoltarea osteoartritei, este relativ sc\u0103zut\u0103 \u00een timpul alerg\u0103rii.<span style=\"color: #ff6600\">&nbsp;[1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Un alt fapt interesant este c\u0103 poate fi <strong>mai benefic ca genunchii \u0219i \u0219oldurile s\u0103 se mi\u0219te mai repede<\/strong>. Motivul este din nou num\u0103rul de pa\u0219i. Atunci c\u00e2nd alerga\u021bi pe aceea\u0219i distan\u021b\u0103 mai repede, face\u021bi mai pu\u021bini pa\u0219i dec\u00e2t \u00eentr-un ritm mai lent. Rezultatul, la r\u00e2ndul s\u0103u, va fi o presiune mai mic\u0103 asupra sistemului musculo-scheletal \u00een general. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pl\u0103nui\u021bi s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi \u00een mod regulat de mult timp, dar nu ave\u021bi motiva\u021bie? Atunci sfaturile practice din articolul nostru pot fi de ajutor \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-moduri-eficiente-de-a-va-motiva-sa-alergati-cand-nu-aveti-chef\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 sfaturi eficiente pentru a v\u0103 motiva s\u0103 alerga\u021bi atunci c\u00e2nd nu ave\u021bi chef.<\/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=\"Este_indicat_sa_alergati_cu_exces_de_greutate\"><\/span>Este indicat s\u0103 alerga\u021bi cu exces de greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce tocmai am aflat c\u0103 alergatul nu este de fapt cel mai mare du\u0219man al articula\u021biilor, se pune \u00eentrebarea dac\u0103 este <strong>inofensiv chiar \u0219i pentru persoanele cu o greutate corporal\u0103 mai mare<\/strong>. \u00cen mod normal, acestora li se recomand\u0103 s\u0103 opteze pentru \u00eenot, ciclism, Nordic Walking \u0219i alte activit\u0103\u021bi care sunt considerate mai sigure pentru sistemul musculo-scheletal. \u00cen acest caz, lucrurile ar putea fi din nou pu\u021bin diferite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este conform unui studiu care a analizat alerg\u0103torii cu greutate normal\u0103, supraponderali \u0219i obezi. Astfel, exper\u021bii au concluzionat c\u0103 <strong>alerg\u0103torii cu greutate normal\u0103 erau mai susceptibili de leziuni la genunchi \u00een compara\u021bie cu cei cu o greutate corporal\u0103 mai mare<\/strong>. Cu toate acestea, este important de remarcat faptul c\u0103 persoanele cu o greutate mai mic\u0103 au alergat pe distan\u021be mai mari \u0219i s-au antrenat mai des, cresc\u00e2nd probabilitatea de accidentare. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Excesul de greutate \u00een sine are un efect negativ asupra articula\u021biilor, \u00eens\u0103 nu trebuie s\u0103 v\u0103 limita\u021bi la mers \u0219i \u00eenot pentru a v\u0103 reduce greutatea. <strong>Alergarea poate fi, de asemenea, un instrument eficient pentru arderea caloriilor \u0219i \u00eembun\u0103t\u0103\u021birea compozi\u021biei corporale la persoanele supraponderale \u0219i obeze.<\/strong> Totu\u0219i, \u00een cazul acestora, este mai indicat s\u0103 \u00eenceap\u0103 \u00eencet \u0219i s\u0103 creasc\u0103 treptat sarcina. Ace\u0219tia \u00ee\u0219i pot \u00eencepe activitatea fizic\u0103 cu mersul vioi cu be\u021be de drume\u021bie, apoi pot trece la mersul f\u0103r\u0103 be\u021be \u0219i, eventual, la alergare. Acest lucru va oferi articula\u021biilor lor posibilitatea de a se adapta treptat la sarcin\u0103. Dac\u0103 totul merge bine \u0219i reu\u0219esc s\u0103 sl\u0103beasc\u0103, \u00een cele din urm\u0103 vor ajunge la o greutate mai mic\u0103, care va fi pu\u021bin mai favorabil\u0103 pentru genunchi \u0219i \u0219olduri. De fapt, alergatul timp de c\u00e2\u021biva ani cu greutate excesiv\u0103 poate fi riscant \u00een ceea ce prive\u0219te dezvoltarea OA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care vre\u021bi s\u0103 sl\u0103bi\u021bi c\u00e2teva kilograme \u0219i nu \u0219ti\u021bi prea bine cum s\u0103 face\u021bi acest lucru, pute\u021bi descoperi sfaturi practice \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 sl\u0103bi\u021bi rapid f\u0103r\u0103 a num\u0103ra caloriile.<\/strong><\/a><\/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\/2022\/11\/iStock-1349665590-1124x749.jpg\" alt=\"Este indicat s\u0103 alerga\u021bi cu exces de greutate?\" class=\"wp-image-403666\" width=\"843\" height=\"562\" title=\"Este indicat s\u0103 alerga\u021bi cu exces de greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-2048x1365.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=\"Cum_sa_reduceti_riscul_de_durere_articulara_din_cauza_alergarii\"><\/span>Cum s\u0103 reduce\u021bi riscul de durere articular\u0103 din cauza alerg\u0103rii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recomand\u0103m tuturor alerg\u0103torilor, nu doar celor \u00eencep\u0103tori, <strong>s\u0103 investeasc\u0103 \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-care-va-pot-ajuta-sa-va-alegeti-incaltamintea-de-alergare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pantofi<\/a> de amortizare de calitate<\/strong>, <strong>precum \u0219i \u00een<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-articole-vestimentare-pentru-sala-sau-alergat-descoperiti-proprietatile-materialelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u021binute func\u021bionale de alergare<\/strong><\/a>,<strong> s\u0103 alerge pe un teren mai moale <\/strong>(drumuri de p\u0103dure \u0219i p\u0103m\u00e2nt)<strong> \u0219i, ideal ar fi, s\u0103 primeasc\u0103 sfaturi de la un antrenor cu experien\u021b\u0103, la \u00eenceput<\/strong>. Acest lucru v\u0103 poate ajuta \u00een ceea ce prive\u0219te tehnica corect\u0103 de alergare. \u00cen acela\u0219i timp, merit\u0103 s\u0103 ne amintim \u0219i de antrenamentul de for\u021b\u0103. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/8-sfaturi-despre-construirea-posteriorului-perfect\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Tonifierea regulat\u0103 a picioarelor<\/a> duce la tonifierea mu\u0219chilor \u0219i a altor \u021besuturi de sus\u021binere din jurul articula\u021biilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care <strong>articula\u021biile v\u0103 mai dor dup\u0103 alergare<\/strong>, este posibil ca nu alergarea s\u0103 fie cauza \u00een sine, ci <strong>suprasolicitarea, odihna insuficient\u0103, \u00eenc\u0103l\u021b\u0103mintea necorespunz\u0103toare sau tehnica slab\u0103 de alergare<\/strong>. Totu\u0219i, aceste probleme pot fi rezolvate \u0219i nu este necesar s\u0103 trece\u021bi imediat alergarea pe lista activit\u0103\u021bilor care v\u0103 sunt interzise. \u00cen schimb, c\u0103uta\u021bi un antrenor, un medic sportiv sau un kinetoterapeut care are experien\u021b\u0103 \u00een acest domeniu \u0219i care v\u0103 poate ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi toate aspectele alerg\u0103rii, astfel \u00eenc\u00e2t articula\u021biile s\u0103 nu v\u0103 mai doar\u0103.<\/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=\"Sapte_sfaturi_esentiale_pentru_o_alergare_sanatoasa\"><\/span>\u0218apte sfaturi esen\u021biale pentru o alergare s\u0103n\u0103toas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Men\u021bine\u021bi o greutate s\u0103n\u0103toas\u0103<\/h3>\n\n\n\n<p>Supraponderalitatea nu este optim\u0103 pentru articula\u021bii, deoarece aceasta vine cu o presiune suplimentar\u0103, pe care trebuie s\u0103 o amortizeze. Dac\u0103 o persoan\u0103 are c\u00e2teva kilograme \u00een plus, este mai bine s\u0103 se concentreze pe <strong>pierderea treptat\u0103 a acestora<\/strong>. O combina\u021bie dintre o <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alimenta\u021bie s\u0103n\u0103toas\u0103, antrenament de for\u021b\u0103 \u0219i cardio<\/a>&nbsp;func\u021bioneaz\u0103 cel mai bine pentru acest aspect. <span style=\"color: #ff6600\">[12-13]<\/span><\/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\">2. Alege\u021bi pantofi de alergare de \u00eenalt\u0103 calitate<\/h3>\n\n\n\n<p>\u00cen primul r\u00e2nd, ar trebui s\u0103 v\u0103 sim\u021bi\u021bi mereu confortabil \u00een pantofii vo\u0219tri de alergare. Totu\u0219i, <strong>tipul de suprafa\u021b\u0103<\/strong> pe care alerga\u021bi cel mai des (asfalt, piste forestiere, potec\u0103) joac\u0103 un rol important \u00een alegerea voastr\u0103. Magazinele de alergare specializate pot face \u0219i o analiz\u0103 a mersului pentru a vedea dac\u0103 ave\u021bi tendin\u021b\u0103 de prona\u021bie (\u00een interior) sau supina\u021bie (\u00een exterior). <span style=\"color: #ff6600\">[12-13]<\/span><\/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\">3. Concentra\u021bi-v\u0103 pe tehnica corect\u0103 de alergare<\/h3>\n\n\n\n<p>Un <strong>antrenor specializat<\/strong> v\u0103 poate sf\u0103tui \u00een acest sens, sau cel pu\u021bin c\u0103uta\u021bi pe internet videoclipuri despre tehnica potrivit\u0103 pentru a vedea cum s\u0103 face\u021bi acest lucru. Avantajul unui antrenor este c\u0103 v\u0103 poate corecta tehnica imediat \u0219i chiar va observa detalii pe care voi nu le pute\u021bi observa. De asemenea, pute\u021bi ruga pe cineva s\u0103 \u00eenregistreze un videoclip cu voi alerg\u00e2nd, pe care s\u0103 \u00eel pute\u021bi folosi apoi pentru a vedea dac\u0103 face\u021bi erori majore.<\/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-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg\" alt=\"Cum s\u0103 alerga\u021bi s\u0103n\u0103tos?\" class=\"wp-image-403682\" title=\"Cum s\u0103 alerga\u021bi s\u0103n\u0103tos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Alege\u021bi un traseu cu o suprafa\u021b\u0103 mai moale pentru alergare<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi o<strong> p\u0103dure sau drumuri de p\u0103m\u00e2nt<\/strong> \u00een apropiere, este ideal s\u0103 merge\u021bi acolo pentru a alerga. Aceste suprafe\u021be sunt mai bune pentru articula\u021bii, deoarece nu necesit\u0103 at\u00e2t de mult\u0103 amortizare ca pe asfalt. <span style=\"color: #ff6600\">[12-13]<\/span><\/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\">5. Face\u021bi o \u00eenc\u0103lzire u\u0219oar\u0103 \u00eenainte de a alerga<\/h3>\n\n\n\n<p>Trebuie doar s\u0103 v\u0103 mi\u0219ca\u021bi pu\u021bin \u0219i s\u0103 v\u0103 <strong>\u00eentinde\u021bi articula\u021biile \u00eentregului corp<\/strong> timp de c\u00e2teva minute. Cei care sunt cu adev\u0103rat serio\u0219i \u00een ceea ce prive\u0219te alergarea pot ad\u0103uga c\u00e2teva exerci\u021bii din alfabetul alerg\u0103rii. Dac\u0103 v\u0103 \u00eentreba\u021bi ce altceva s\u0103 ave\u021bi \u00een vedere \u00eenainte de alergare, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-nu-faceti-inainte-de-alergare-10-greseli-pe-care-le-face-orice-alergator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce s\u0103 nu face\u021bi \u00eenainte de alergare? 10 gre\u0219eli pe care le-a f\u0103cut fiecare alerg\u0103tor.<\/strong><\/a><\/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\">6. Cre\u0219te\u021bi treptat sarcina \u0219i nu uita\u021bi s\u0103 v\u0103 odihni\u021bi<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi la \u00eenceput de drum, ad\u0103uga\u021bi treptat kilometri \u0219i timpul petrecut cu antrenamentul. Acest lucru v\u0103 va ajuta s\u0103 evita\u021bi antrenamentul \u00een exces, care v-ar putea face s\u0103 sta\u021bi la pat o lung\u0103 perioad\u0103 de timp. \u00cen plus, pentru majoritatea alerg\u0103torilor amatori, nu este recomandabil s\u0103 alerge \u00een fiecare zi. Acest lucru se datoreaz\u0103 faptului c\u0103 articula\u021biile au nevoie de mult\u0103 odihn\u0103 pentru a le permite s\u0103 se recupereze \u0219i s\u0103 se preg\u0103teasc\u0103 pentru urm\u0103toarea alergare. <span style=\"color: #ff6600\">[12-13]<\/span><\/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\">7. Suplimenta\u021bi alergarea cu antrenamente de for\u021b\u0103<\/h3>\n\n\n\n<p>\u00cen zilele \u00een care nu alerga\u021bi, include\u021bi un antrenament cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">greutatea corporal\u0103<\/a> sau exerci\u021bii cu <a href=\"https:\/\/gymbeam.ro\/gantere\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a> \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/8-cele-mai-bune-exerciiti-pentru-fese-si-picioare-cu-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>. Concentra\u021bi-v\u0103 pe partea superioar\u0103 a corpului \u0219i pe membrele inferioare. Acest lucru v\u0103 va tonifia masa muscular\u0103 din jurul articula\u021biilor \u0219i, astfel, v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi coordonarea \u0219i stabilitatea.<span style=\"color: #ff6600\"> [12-13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pe baza acestor constat\u0103ri, alergatul pare a fi o activitate sportiv\u0103 potrivit\u0103 pentru majoritatea persoanelor. Cu toate acestea, nu uita\u021bi c\u0103 <strong>fiecare dintre voi are o pozi\u021bie de start diferit\u0103, iar starea actual\u0103 de s\u0103n\u0103tate joac\u0103 un rol important \u00een acest sens<\/strong>. Totul depinde, de asemenea, de stilul vostru actual de via\u021b\u0103 \u0219i de modul \u00een care alergarea face parte din acesta, pentru c\u0103, de\u0219i doi oameni fac acela\u0219i lucru, nu au parte de acela\u0219i rezultat.<\/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\"><li>Pentru mai multe sfaturi practice pentru cei care alerg\u0103 pentru prima dat\u0103, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? Un ghid simplu pentru \u00eencep\u0103tori.<\/strong><\/a><\/li><li>Pentru a v\u0103 p\u0103stra motiva\u021bia \u0219i concentrarea, citi\u021bi articolul nostru intitulat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/alergarea-este-plictisitoare-ce-sa-faceti-ca-sa-va-placa-in-continuare-si-sa-faceti-progrese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Este alergarea plictisitoare? V\u0103 vom ar\u0103ta cum s\u0103 v\u0103 plac\u0103 \u0219i cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi constant.<\/a><\/strong><\/li><\/ul>\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=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce a\u021bi citit articolul de ast\u0103zi, a\u021bi aflat deja c\u0103 <strong>alergarea nu are un efect at\u00e2t de negativ asupra articula\u021biilor voastre<\/strong>. Conform dovezilor actuale, aceast\u0103 activitate fizic\u0103 are un efect mai degrab\u0103 pozitiv, av\u00e2nd chiar \u0219i un impact comparabil cu mersul pe jos. <strong>Cu excep\u021bia cazului \u00een care ave\u021bi o tulburare musculo-scheletal\u0103, nu exist\u0103 niciun motiv s\u0103 v\u0103 face\u021bi griji cu privire la efectul nociv al alerg\u0103rii \u00een acest sens<\/strong>. \u00cen plus, tensiunea aplicat\u0103 \u00een mod regulat asupra articula\u021biilor poate avea un efect benefic asupra nutri\u021biei \u0219i func\u021bion\u0103rii cartilajului.<\/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, to\u021bi alerg\u0103torii, mai ales la \u00eenceput, ar trebui s\u0103-\u0219i <strong>creasc\u0103 treptat sarcina de antrenament<\/strong> \u0219i s\u0103 nu uite s\u0103 se odihneasc\u0103. Acesta este singurul mod de a oferi articula\u021biilor posibilitatea de a se regenera \u00een mod corespunz\u0103tor \u0219i de a se adapta mai u\u0219or la activitatea fizic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut acest articol \u0219i dac\u0103 ave\u021bi persoane \u00een cercul vostru de prieteni care cred c\u0103 alergarea este d\u0103un\u0103toare pentru articula\u021bii, v\u0103 rug\u0103m s\u0103 \u00eemp\u0103rt\u0103\u0219i\u021bi acest articol cu ei, poate \u00eei pute\u021bi ajuta s\u0103 se r\u0103zg\u00e2ndeasc\u0103 \u00een ceea ce prive\u0219te alergarea.<\/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\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\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\/gelatine-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGelatine Joint supplements\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>Oamenii asociaz\u0103 adesea alergarea cu probleme asupra articula\u021biilor \u0219i, prin urmare, prefer\u0103 s\u0103 o evite. \u00cens\u0103 procedeaz\u0103 ace\u0219tia corect, sau efectul negativ al alerg\u0103rii asupra genunchilor \u0219i \u0219oldurilor nu este at\u00e2t de grav? G\u0103si\u021bi r\u0103spunsurile \u00een articolul nostru de ast\u0103zi.<\/p>\n","protected":false},"author":129,"featured_media":403460,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6266,7484,6794,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-410183","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-antrenament","10":"tag-articulatii","11":"tag-sanatate","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>Este alergarea d\u0103un\u0103toare genunchilor \u0219i altor articula\u021bii? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Este adev\u0103rat c\u0103 alergarea provoac\u0103 dureri de genunchi \u0219i \u0219old? 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