Come correre a lungo senza infortunarsi

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Come correre a lungo senza infortunarsi

Quando si inizia a correre da zero ci si accontenta di una sgambata di 40′ minuti per 2-3 volte a settimana, ma quando si inizia a prendere confidenza viene voglia di correre a lungo e magari di preparare qualche gara.

In questo caso capita spesso che l’aumento del volume di allenamento sia troppo brusco e porti ad infortuni, perciò vorrei ragionare insieme sui fattori da considerare quando si decide di aumentare la durata della propria corsa.

Correre più a lungo: 4 fattori da considerare

La letteratura scientifica considera pericoloso un incremento di volume di allenamento superiore al 30% a settimana, mentre considera sicuro un incremento del 10%.

Secondo queste formule, un podista che corre 3 volte a settimana per 45 minuti è sicuro quando aggiunge 13,5 minuti di corsa alla settimana e ha più possibilità di infortunarsi quando decide di aggiungere, all’improvviso, 40 minuti al suo allenamento.

Come tutte le formule preconfezionata le regole del 10 o del 30% non tengono conto dell’individualità personale e possono essere usate solo per farsi una vaga idea su cosa aspettarsi.

Per questo ti voglio parlare di 4 fattori che dovrai prendere in considerazione quando deciderai come correre a lungo.

 

1. Infortuni pregressi

Ogni infortunio è una cicatrice ed avere avuto infortuni pregressi è il fattore che predice più accuratamente la possibilità di averne di nuovi.

Se nel corso degli anni di esperienza podistica hai subito diversi infortuni, ma vuoi comunque correre a lungo, magari per preparare una maratona, ti consiglio di essere particolarmente prudente e di mantenere la percentuale di incremento settimanale molto vicina al 10% (anche meno.)

2. Dormi tanto o dormi poco?

Nonostante non se ne parli spesso la quantità di ore di sonno è inversamente proporzionale alla quantità di infortuni: più dormi, meno ti fai male.

Sapevi che chi dorme meno di 8 ore subisce circa il doppio degli infortuni rispetto a chi dorme 8 ore o più?

Se dormi 5-6 ore a notte, oltre che cercare di rimediare a questa situazione leggendo questo libro, dovrai considerare questo fattore nel tuo allenamento ed incrementare con maggiore prudenza la quantità dei tuoi allenamenti.

3. Sei un peso massimo o un peso piuma?

Se pesi 90Kg, come il sottoscritto, non puoi pretendere di gestire i tuoi allenamenti come i fuscelli di 60Kg.

Purtroppo il peso è direttamente proporzionale agli infortuni e quindi un peso massimo dovrà gestire con cautela l’incremento degli allenamenti.

Chi pesa più di 80Kg deve tenere decisamente il freno a mano tirato e procedere a piccoli passi.

4. Sei un podista d'esperienza o un novizio?

La longevità podistica è un ingrediente da aggiungere a questa ricetta.

Se sei abituato da anni a correre 3 volte a settimana per 1h potrai osare di più rispetto ad un runner che ha raggiunto da poco quel volume di allenamento perchè il tuo corpo è abituato da tempo a svolgere quella quantità di allenamento.

Correre a lungo: conclusioni

Se vuoi correre più a lungo devi inevitabilmente accettare di avere una maggiore possibilità di infortunarti.

Per evitare che questo spiacevole evento ti colga durante la preparazione di una gara importante, magari la tua prima maratona, devi sapere come incrementare in sicurezza la quantità dei tuoi allenamenti.

Essere un runner informato e conoscere sia l’intervallo di sicurezza, il famoso 10%, che tutti quei fattori individuali che potrebbero incidere sulla tua capacità di sopportare gli allenamenti è il primo passo evitare acciacchi nella preparazione ad un gara importante.

 

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