Come fare riscaldamento per le ripetute

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Riscaldamento per le ripetute

Come fare riscaldamento per le ripetute?

Capita spesso di incappare in infortuni o in acciacchi vari solo perchè non si conosce o non si ha il tempo necessario ad eseguire un riscaldamento adeguato.

In questo articolo provo a dare una risposta a questa domanda.

Riscaldamento per le ripetute: a cosa serve?

Riscaldamento per le ripetute

Il riscaldamento, come dice il termine, serve per aumentare la temperatura corporea, questo favorisce l’incremento di forza prodotta, la viscosità muscolare e la trasmissione di segnali a livello del sistema nervoso periferico.

Insomma, fare riscaldamento serve sia a ridurre la possibilità di infortunarsi che ad andare più forte.

Negli ultimi anni, nel mondo del running, è in corso una complicazione dei mezzi di allenamento: più un esercizio è complicato, più sembra utile.

Purtroppo, questo trend è stato sposato anche dai metodi di riscaldamento che sono diventati più contorti e macchinosi.

Per questo motivo ho deciso di usare questo articolo per descrivere la mia routine di riscaldamento, è fatta di cose semplici, pochi fronzoli e va dritta al sodo.

 

Corsa lenta (prima parte)

Di solito inizio il riscaldamento con un po’ di corsa lenta. Non guardo il ritmo, corro a sensazione.

Corro lentamente per circa 10-15 minuti, poi alterno 1 minuto di corsa lenta ad un 1 minuto di corsa veloce per 3-4 volte.

Questi brevi ripetute mi servono per far alzare i battiti cardiaci e portarmi progressivamente alla velocità a cui correrò le ripetute.

A seconda della giornata e delle sensazioni questa prima parte può durare dai 15 ai 20 minuti.

Stretching si, stretching no (seconda parte)

Nonostante sia un dibattito senza fine, ritengo che fare stretching prima di affrontare le ripetute possa essere utile.

Dopo una giornata di lavoro, magari passata seduti davanti ad uno schermo, allungare i distretti muscolari rimasti assopiti tutto il giorno ha il suo perchè.

Se vuoi sapere come eseguire stretching per la corsa, ho scritto un articolo specifico.

Di solito eseguo 3-4 esercizi di stretching dedicati a polpacci ed anche mantenendo posizioni di allungamento non estremo per qualche secondo.

Dedico a questa parte al massimo 5 minuti.

Non ci sono esercizi giusti o sbagliati, anche qui vado a sensazione cercando di mobilizzare i muscoli che sento più rigidi e contratti.

Allunghi (terza parte)

Amo finire il riscaldamento con qualche allungo, di solito ne eseguo 4-5 su una distanza di 50-100m.

Corro questo prove ad una velocità superiore a quella che poi dovrò mantenere nelle ripetute.

Quest’ultima parte mi serve per preparare definitivamente il corpo all’intensità richiesta nella ripetuta senza stancarmi eccessivamente.

 

Riscaldamento per le ripetute: riassunto

Ricapitolando il riscaldamento suggerito in questo articolo è diviso in tre parti:

  1. Corsa lenta + Mini Fartlek
  2. Stretching dinamico
  3. Allunghi

A seconda della lunghezza delle varie parti, questo processo potrà durare dai 20 ai 30 minuti.

Ritengo che questa durata sia ottimale e permetta di godere i benefici del riscaldamento senza investirci troppo tempo.

Come al solito ti suggerisco di non aderire ad una tabella preconfezionata, ma di ascoltare le sensazioni che manda il tuo corpo imparando con l’esperienza

Se hai dubbi o domande su come fare riscaldamento, scrivimi, sarò felice di risponderti.

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