{"id":19724,"date":"2024-08-29T07:30:34","date_gmt":"2024-08-29T06:30:34","guid":{"rendered":"https:\/\/centrekine.com\/running-la-importancia-de-la-prevencion-en-los-corredores\/"},"modified":"2025-01-27T12:40:52","modified_gmt":"2025-01-27T11:40:52","slug":"running-la-importancia-de-la-prevencio-en-els-corredors","status":"publish","type":"post","link":"https:\/\/centrekine.com\/ca\/running-la-importancia-de-la-prevencio-en-els-corredors\/","title":{"rendered":"RUNNING: La import\u00e0ncia de la prevenci\u00f3 en els corredors"},"content":{"rendered":"<p><span id=\"result_box\" lang=\"es\"><span title=\"La prevenci\u00f3 de lesions en un corredor hauria de ser un punt clau que cal tenir cura amb deteniment.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La prevenci\u00f3 de lesions en un corredor hauria de ser un punt clau que cal tenir cura amb deteniment. <\/span><\/span><\/span><span title=\"Hem de tenir clar que \u00e9s a les nostres mans reduir el risc de patir una lesi\u00f3;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hem de tenir clar que \u00e9s a les nostres mans reduir el risc de patir una lesi\u00f3; <\/span><\/span><\/span><span title=\"nom\u00e9s cal saber uns petits i f\u00e0cils consells que ens evitaran llargs per\u00edodes d'inactivitat.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">nom\u00e9s cal saber uns consells petits i f\u00e0cils que ens evitaran llargs per\u00edodes d&#8217;inactivitat.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Un punt principal i essencial per evitar lesions \u00e9s fer un entrenament adequat a les nostres caracter\u00edstiques i capacitats f\u00edsiques.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un punt principal i essencial per evitar lesions \u00e9s fer un <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">entrenament adequat a les nostres caracter\u00edstiques i capacitats f\u00edsiques<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> . <\/span><\/span><\/span><span title=\"Moltes vegades volem fer molt, en massa poc temps, i aix\u00f2 ens portar\u00e0 probablement a for\u00e7ar massa la m\u00e0quina.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Molts cops volem fer molt, en massa poc temps, i aix\u00f2 ens portar\u00e0 probablement a for\u00e7ar massa la m\u00e0quina. <\/span><\/span><\/span><span title=\"Un programa d'entrenament, portat a terme per un professional, far\u00e0 que els nostres m\u00fasculs, \u00f3ssos, articulacions\u2026 s'adaptin a poc a poc a les c\u00e0rregues d'estr\u00e8s de l'exercici i combinat amb uns per\u00edodes de descans adequats.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un programa d&#8217;entrenament, dut a terme per un professional, far\u00e0 que els nostres m\u00fasculs, ossos, articulacions&#8230; a poc a poc adaptin a les c\u00e0rregues d&#8217;estr\u00e8s de l&#8217;exercici, i combinat amb uns per\u00edodes de descans adequats.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"El temps de descans \u00e9s igual o m\u00e9s important que el temps dentrenament.\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El temps de descans<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> \u00e9s igual o m\u00e9s important que el temps dentrenament. <\/span><\/span><\/span><span title=\"Sense el descans adequat, el cos no t\u00e9 temps per recuperar-se, i es produeixen les t\u00edpiques lesions de sobrec\u00e0rrega.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sense el descans adequat, el cos no t\u00e9 temps per recuperar-se i es produeixen les t\u00edpiques lesions de sobrec\u00e0rrega.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"L'escalfament abans de tot entrenament \u00e9s primordial.\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">L&#8217;escalfament<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> abans de tot entrenament \u00e9s primordial. <\/span><\/span><\/span><span title=\"Els exercicis d'escalfament s'han de fer sempre abans de l'entrenament i de la competici\u00f3.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Els exercicis d&#8217;escalfament s&#8217;han de fer sempre abans de l&#8217;entrenament i de la competici\u00f3. <\/span><\/span><\/span><span title=\"La funci\u00f3 \u00e9s evitar les lesions i augmentar el rendiment esportiu.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La funci\u00f3 \u00e9s evitar les lesions i augmentar-ne el rendiment esportiu. <\/span><\/span><\/span><span title=\"Cal tenir-ho molt en compte.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cal tenir-ho molt en compte.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Imprescindible, en acabar les sessions d'entrenament, dedicar un temps important als estiraments.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Imprescindible, en finalitzar les sessions d&#8217;entrenament, dedicar un temps important als estiraments. <\/span><\/span><\/span><span title=\"La durada hauria de ser entre 10 i 15 segons, suaus i controlats, de tots els m\u00fasculs que hem treballat.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La durada hauria de ser entre 10 i 15 segons, suaus i controlats, de tots els m\u00fasculs que hem treballat. <\/span><\/span><\/span><span title=\"Aix\u00f2 ens permetr\u00e0 que els m\u00fasculs tornin a l'inici inicial, per afrontar m\u00e9s treball en dies posteriors.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aix\u00f2 ens permetr\u00e0 que els m\u00fasculs tornin al to inicial, per afrontar m\u00e9s feina en dies posteriors. <\/span><\/span><\/span><span title=\"Evitarem sobrec\u00e0rregues i contractures.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Evitarem sobrec\u00e0rregues i contractures.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"El treball de for\u00e7a, al menys una vegada per setmana, tamb\u00e9 ens evitar\u00e0 alguns problemes.\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La feina de for\u00e7a,<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> almenys una vegada a la setmana, tamb\u00e9 ens evitar\u00e0 alguns problemes. <\/span><\/span><\/span><span title=\"Un programa de musculaci\u00f3 al gimn\u00e0s ens ajudar\u00e0 a aconseguir que els nostres m\u00fasculs resistisquen millor la fatiga i els impactes contra el terra.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un programa de musculaci\u00f3 al gimn\u00e0s ens ajudar\u00e0 a aconseguir que els nostres m\u00fasculs resisteixin millor la fatiga i els impactes contra el terra. <\/span><\/span><\/span><span title=\"Cal no descuidar-se de treballar tamb\u00e9 el tronc i les extremitats superiors.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cal no tenir cura de treballar tamb\u00e9 el tronc i les extremitats superiors. <\/span><\/span><\/span><span title=\"No nom\u00e9s fer treball de llits.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">No nom\u00e9s fer feina de cames.<\/span><\/span><br \/>\n<\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Eviteu superf\u00edcies d'entrenament molt dures, com l'asfalt.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Eviteu <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">superf\u00edcies d&#8217;entrenament<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> molt dures, com l&#8217;asfalt. <\/span><\/span><\/span><span title=\"Algunes lesions v\u00e9nen produ\u00efdes per un tipus de superf\u00edcie que ens pot afectar en forma d'estr\u00e8s afegit a les articulacions i ossos.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Algunes lesions v\u00e9nen produ\u00efdes per un tipus de superf\u00edcie que ens pot afectar en forma d&#8217;estr\u00e8s afegit a les articulacions i els ossos. <\/span><\/span><\/span><span title=\"\u00c9s millor combinar terrenys durs amb terrenys de arena.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00c9s millor combinar terrenys durs amb terrenys de sorra.<\/span><\/span><br \/>\n<\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Realitzar massatges de desc\u00e0rrega, sobretot en aquelles setmanes en qu\u00e8 s'incrementa el nombre de quil\u00f2metres, i que el risc de lesions augmenta per la fatiga muscular, i la gran quantitat d'impactes sobre les nostres articulacions, tendons\u2026 \u00c9s una bona manera de\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Realitzar <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">massatges de desc\u00e0rrega<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , sobretot en aquelles setmanes en qu\u00e8 s&#8217;incrementa el nombre de quil\u00f2metres, i que el risc de lesions augmenta per la fatiga muscular, i la gran quantitat d&#8217;impactes sobre les nostres articulacions, tendons&#8230; \u00c9s una bona manera de <\/span><\/span><\/span><span title=\"prevenir.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">prevenir. <\/span><\/span><\/span><span title=\"\u00c9s aconsellable fer un massatge 4 o 5 dies abans de la competici\u00f3.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00c9s aconsellable fer un massatge 4 o 5 dies abans de la competici\u00f3. <\/span><\/span><\/span><span title=\"De tota manera, \u00e9s important fer-ne algun abans per saber com responen les cames i veure quan triguen els m\u00fasculs a recuperar el seu normal.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De tota manera, \u00e9s important fer-ne algun abans per saber com responen les cames i veure quan triguen els m\u00fasculs a recuperar el to normal. <\/span><\/span><\/span><span title=\"L'ideal \u00e9s fer-se'n un cada mes en \u00e8poca d'entrenament.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">L&#8217;ideal \u00e9s fer-ne un cada mes en \u00e8poca d&#8217;entrenament.<\/span><\/span><br \/>\n<\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Un consell: el dolor \u00e9s s\u00edmptoma que el cos, o no ha estat capa\u00e7 de recuperar-se, o est\u00e0 enviant senyals d'alerta perqu\u00e8 alguna cosa no funciona com hauria de funcionar.\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Un consell<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> : el dolor \u00e9s s\u00edmptoma que el cos, o no ha estat capa\u00e7 de recuperar-se, o est\u00e0 enviant senyals d&#8217;alerta perqu\u00e8 alguna cosa no funciona com hauria de funcionar. <\/span><\/span><\/span><span title=\"Aprendre a recon\u00e8ixer aquests s\u00edmptomes ens pot evitar llargs per\u00edodes d'inactivitat.\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aprendre a recon\u00e8ixer aquests s\u00edmptomes pot evitar llargs per\u00edodes d&#8217;inactivitat.<\/span><\/span><\/span><\/span><\/p>\n<p><span id=\"result_box\" lang=\"es\"><span title=\"Article publicat per Aitor Sala a la revista de la Cursa de Bombers 2014 .\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Article publicat per Aitor Sala a la revista de la Cursa de Bombers 2014.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Espero que hagi estat del teu inter\u00e8s. <\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Una abra\u00e7ada, <\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Jordi Segura. <\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Director i oste\u00f2pata de Centre Kine.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La prevenci\u00f3 de lesions en un corredor hauria de ser un punt clau que cal tenir cura amb deteniment. Hem de tenir clar que \u00e9s a les nostres mans reduir el risc de patir una lesi\u00f3; nom\u00e9s cal saber uns consells petits i f\u00e0cils que ens evitaran llargs per\u00edodes d&#8217;inactivitat. Un punt principal i essencial [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1910],"tags":[2175,2000,2176,2063],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>RUNNING: La import\u00e0ncia de la prevenci\u00f3 en els corredors - Centre Kine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrekine.com\/ca\/running-la-importancia-de-la-prevencio-en-els-corredors\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RUNNING: La import\u00e0ncia de la prevenci\u00f3 en els corredors - Centre Kine\" \/>\n<meta property=\"og:description\" content=\"La prevenci\u00f3 de lesions en un corredor hauria de ser un punt clau que cal tenir cura amb deteniment. 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