{"id":4388,"date":"2025-10-14T18:45:18","date_gmt":"2025-10-14T18:45:18","guid":{"rendered":"https:\/\/buddypacer.com\/?p=4388"},"modified":"2025-10-16T17:21:12","modified_gmt":"2025-10-16T17:21:12","slug":"entrenamientos-de-running-como-mejorar-forma-fisica","status":"publish","type":"post","link":"https:\/\/buddypacer.com\/cat\/entrenamientos-de-running-como-mejorar-forma-fisica\/","title":{"rendered":"Entrenaments de running"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"4388\" class=\"elementor elementor-4388\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1342ec8a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1342ec8a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6422cc11\" data-id=\"6422cc11\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-90cbd60 elementor-widget elementor-widget-heading\" data-id=\"90cbd60\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Entrenaments de running: com comen\u00e7ar, millorar la teva forma f\u00edsica i evitar lesions<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-710ba716 elementor-widget elementor-widget-text-editor\" data-id=\"710ba716\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"translation-block\">El running \u00e9s molt m\u00e9s que posar-te les vambes i sortir per la porta. Darrere d\u2019un progr\u00e9s s\u00f2lid hi ha ci\u00e8ncia, planificaci\u00f3 i entendre el teu propi cos. En aquest article desglossarem els <strong>entrenaments de running<\/strong> m\u00e9s importants per millorar el teu rendiment, <strong>evitar lesions<\/strong> i gaudir m\u00e9s del proc\u00e9s. Ho cobrirem tot, des de com <strong>comen\u00e7ar a c\u00f3rrer<\/strong> amb el m\u00e8tode CACO fins a com estructurar els rodatges suaus, els fartleks i els intervals segons les teves <strong>zones de ritme i esfor\u00e7 (RPE)<\/strong>.<\/p><p class=\"translation-block\">Quan comences a seguir un <strong>pla d\u2019entrenament<\/strong>, entendr\u00e0s molt millor com s\u2019estructura i quin \u00e9s el <strong>raonament que hi ha darrere de cada sessi\u00f3<\/strong>. Cada tipus d\u2019entrenament t\u00e9 un prop\u00f2sit fisiol\u00f2gic espec\u00edfic: alguns desenvolupen la teva resist\u00e8ncia, d\u2019altres milloren la teva pot\u00e8ncia o la teva capacitat de recuperaci\u00f3. Entendre aquest equilibri \u00e9s el que et permetr\u00e0 progressar de manera constant i evitar estancar-te.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae8c88c elementor-widget elementor-widget-text-editor\" data-id=\"ae8c88c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>1. Comen\u00e7ar a c\u00f3rrer amb el m\u00e8tode CACO: la millor manera d\u2019iniciar-te<\/h2><p class=\"translation-block\">Si ets principiant o fa temps que no corres, el <strong>m\u00e8tode CACO (caminar-c\u00f3rrer)<\/strong> \u00e9s la millor manera de comen\u00e7ar. Consisteix a <strong>alternar per\u00edodes curts de caminada i carrera suau<\/strong>, cosa que permet que el cos s\u2019adapti progressivament a l\u2019impacte i a l\u2019esfor\u00e7.<\/p><p class=\"translation-block\">Per exemple, pots comen\u00e7ar amb <strong>1 minut corrent i 2 minuts caminant<\/strong>, repetint aquest cicle durant 20\u201330 minuts. Amb el pas de les setmanes, anir\u00e0s augmentant el temps de cursa i reduint el de caminada.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24f4a72 elementor-widget elementor-widget-heading\" data-id=\"24f4a72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beneficis del m\u00e8tode CACO<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96b51e1 elementor-widget elementor-widget-text-editor\" data-id=\"96b51e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\"><strong>Ajuda a prevenir lesions<\/strong> reduint l\u2019estr\u00e8s a les articulacions i als m\u00fasculs.<\/li><li class=\"translation-block\"><strong>Millora la forma f\u00edsica<\/strong> de manera progressiva sense generar fatiga excessiva.<\/li><li class=\"translation-block\"><strong>Augmenta l\u2019adher\u00e8ncia<\/strong>: \u00e9s m\u00e9s f\u00e0cil mantenir la const\u00e0ncia.<\/li><li class=\"translation-block\"><strong>Afavoreix l\u2019adaptaci\u00f3 cardiovascular<\/strong>, preparant el terreny per a entrenaments m\u00e9s exigents.<\/li><\/ul><p class=\"translation-block\">Un cop siguis capa\u00e7 de c\u00f3rrer de manera cont\u00ednua durant 30\u201340 minuts sense un esfor\u00e7 excessiu, estar\u00e0s llest per passar a la fase seg\u00fcent: els <strong>rodatges en Z1 i Z2<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4cf054 elementor-widget elementor-widget-image-carousel\" data-id=\"b4cf054\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;slides_to_show&quot;:&quot;2&quot;,&quot;navigation&quot;:&quot;none&quot;,&quot;image_spacing_custom&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;autoplay&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;speed&quot;:500,&quot;image_spacing_custom_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;image_spacing_custom_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"image-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-carousel-wrapper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Carrusel de im\u00e1genes\" dir=\"ltr\">\n\t\t\t<div class=\"elementor-image-carousel swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 de 2\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/PRUEBA-12-rhp9katdk54dei4zyafrv2mx8va2x6000bl97samiw.png\" alt=\"ENTRENAMIENTOS DE RUNNING ADAPTACION\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 de 2\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/PRUEBA-13-rhp9kdmw4n88dc0whtnnkjxb10w6k9b70pjpnm6g08.png\" alt=\"entrenamientos de running adaptaci\u00f3n\" \/><\/figure><\/div>\t\t\t<\/div>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e45d756 elementor-widget elementor-widget-text-editor\" data-id=\"e45d756\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>\u00a02. Rodatges en Z1\/Z2: base per millorar la resist\u00e8ncia aer\u00f2bica<\/h2><p class=\"translation-block\">Les zones Z1 i Z2 s\u00f3n fonamentals per a qualsevol corredor, tant si est\u00e0 comen\u00e7ant com si busca <strong>c\u00f3rrer m\u00e9s r\u00e0pid<\/strong> en el futur. Aqu\u00ed l\u2019objectiu \u00e9s <strong>millorar la resist\u00e8ncia aer\u00f2bica<\/strong>, \u00e9s a dir, la capacitat del cos per mantenir un esfor\u00e7 prolongat utilitzant l\u2019oxigen de manera eficient.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e71870 elementor-widget elementor-widget-heading\" data-id=\"4e71870\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Qu\u00e8 s\u00f3n les zones Z1 i Z2?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ae287d elementor-widget elementor-widget-text-editor\" data-id=\"4ae287d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"translation-block\">Les zones d\u2019entrenament es defineixen segons la <strong>freq\u00fc\u00e8ncia card\u00edaca<\/strong> o l\u2019<strong>RPE (Rate of Perceived Exertion)<\/strong>, una escala de l\u20191 al 10 que mesura l\u2019esfor\u00e7 percebut.<\/p><ul><li class=\"translation-block\"><strong>Z1 (RPE 2-3):<\/strong> esfor\u00e7 molt suau. Pots mantenir una conversa completa sense dificultat. Ideal per a recuperaci\u00f3 activa o rodatges molt f\u00e0cils.<\/li><li class=\"translation-block\"><strong>Z2 (RPE 4-5):<\/strong> esfor\u00e7 c\u00f2mode, respiraci\u00f3 r\u00edtmica, per\u00f2 encara pots parlar en frases curtes. \u00c9s la <strong>zona base per a la majoria dels entrenaments de running<\/strong>.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2509540 elementor-widget elementor-widget-heading\" data-id=\"2509540\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beneficis d\u2019entrenar en Z1 i Z2<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-712fe4e elementor-widget elementor-widget-text-editor\" data-id=\"712fe4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">Millora l\u2019<strong>efici\u00e8ncia cardiovascular i pulmonar<\/strong>.<\/li><li>Enforteix m\u00fasculs, tendons i articulacions.<\/li><li class=\"translation-block\">Afavoreix l\u2019<strong>oxidaci\u00f3 de greixos<\/strong> com a font d\u2019energia.<\/li><li>Disminueix el risc de lesions per sobrec\u00e0rrega.<\/li><\/ul><p class=\"translation-block\">Dedica almenys el <strong>70\u201380% dels teus entrenaments<\/strong> setmanals a rodatges en aquestes zones. S\u00f3n la base sobre la qual es construeix tota la resta i et permetran sostenir esfor\u00e7os m\u00e9s intensos en el futur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-782799f elementor-widget elementor-widget-image\" data-id=\"782799f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/javi-corriendo-en-vallermoso-rhp9kdmw4n9daiph5z0kmrlbspsl419k7ojdpj8e3c.jpg\" title=\"javi corriendo en vallermoso\" alt=\"entrenamientos de running. Z1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a26a0f elementor-widget elementor-widget-text-editor\" data-id=\"8a26a0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Ritmes i zones d\u2019entrenament: com utilitzar l\u2019RPE per entrenar millor<\/h2><p class=\"translation-block\">Entendre els teus <strong>ritmes d\u2019entrenament<\/strong> \u00e9s clau per progressar sense estancar-te ni sobreentrenar-te. Pots determinar les zones mitjan\u00e7ant un <strong>test d\u2019esfor\u00e7<\/strong>, un <strong>test de camp<\/strong> (per exemple, el test de 30 minuts) o simplement guiant-te pel teu <a href=\"https:\/\/escuela2rodes.com\/escala-de-esfuerzo-percibido-rpe-escala-de-borg\/\" target=\"_self\"><strong>RPE<\/strong>.<\/a><\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-02a4419 elementor-widget elementor-widget-image\" data-id=\"02a4419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/buddypacer.com\/wp-content\/uploads\/elementor\/thumbs\/CONSEJO-17092025-rhp9kbr7qz6651php9nm3yne6pr8a5vsol6siq4pho.png\" title=\"CONSEJO 17092025\" alt=\"RPE\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-798322a elementor-widget elementor-widget-text-editor\" data-id=\"798322a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>4. Fartlek en Z3 i Z4: millora la teva capacitat aer\u00f2bica i anaer\u00f2bica<\/h2><p class=\"translation-block\">El <strong>fartlek<\/strong> (paraula sueca que significa \u201cjoc de velocitat\u201d) combina trams a diferents intensitats dins del mateix entrenament. \u00c9s ideal per <strong>trencar la monotonia<\/strong> i millorar tant la <strong>capacitat aer\u00f2bica (Z3)<\/strong> com la <strong>anaer\u00f2bica (Z4)<\/strong>.<\/p><p><strong>Exemple de fartlek:<\/strong><\/p><ul><li>10 min d\u2019escalfament (Z2)<\/li><li>6 repeticions de 2 min r\u00e0pids (Z4, RPE 7-8) + 2 min suaus (Z2)<\/li><li>10 min de tornada a la calma (Z1-Z2)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf0b89a elementor-widget elementor-widget-heading\" data-id=\"bf0b89a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beneficis del fartlek<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d067786 elementor-widget elementor-widget-text-editor\" data-id=\"d067786\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">Augmenta la <strong>toler\u00e0ncia al lactat<\/strong>, retardant la fatiga.<\/li><li class=\"translation-block\">Millora la <strong>transici\u00f3 entre zones<\/strong> (d\u2019aer\u00f2bic a anaer\u00f2bic).<\/li><li class=\"translation-block\">Desenvolupa el <strong>ritme de cursa<\/strong> sense necessitat de pista.<\/li><li class=\"translation-block\">Potencia la <strong>motivaci\u00f3<\/strong> perqu\u00e8 \u00e9s un entrenament variat i divertit.<\/li><\/ul><p class=\"translation-block\">Aquest tipus de sessions s\u2019han de fer <strong>un cop per setmana<\/strong> i sempre amb una bona recuperaci\u00f3 entre una i l\u2019altra. T\u2019ajudaran a mantenir la xispa i a preparar el cos per a treballs m\u00e9s intensos.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf72a0c elementor-widget elementor-widget-text-editor\" data-id=\"cf72a0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>5. S\u00e8ries i s\u00e8ries curtes: com desenvolupar el teu VO\u2082 m\u00e0x i c\u00f3rrer m\u00e9s r\u00e0pid<\/h2><p class=\"translation-block\">Les <strong>s\u00e8ries<\/strong> s\u00f3n entrenaments fraccionats d\u2019alta intensitat que busquen millorar la <strong>capacitat anaer\u00f2bica<\/strong> i el <strong>VO\u2082 m\u00e0x<\/strong> (el volum m\u00e0xim d\u2019oxigen que pots utilitzar). S\u00f3n una part essencial dels <strong>entrenaments de running<\/strong> avan\u00e7ats.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82e3d26 elementor-widget elementor-widget-heading\" data-id=\"82e3d26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Tipus de s\u00e8ries<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-affca27 elementor-widget elementor-widget-text-editor\" data-id=\"affca27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\"><strong>S\u00e8ries llargues (Z3-Z4, RPE 7-8):<\/strong> entre 800 m i 2 km, amb descansos curts. Milloren el <strong>llindar anaer\u00f2bic<\/strong> i la resist\u00e8ncia a ritmes de competici\u00f3.<br>Exemple: 5\u00d71000 m en Z4 amb 2 min de recuperaci\u00f3.<\/li><li class=\"translation-block\"><strong>S\u00e8ries curtes (Z5, RPE 9-10):<\/strong> de 100 a 400 m, amb descansos m\u00e9s llargs. Desenvolupen la <strong>pot\u00e8ncia i la velocitat m\u00e0xima<\/strong>.<br>Exemple: 10\u00d7200 m al 90\u201395% de l\u2019esfor\u00e7 amb 1\u201930\u2019\u2019 de descans.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cd8493 elementor-widget elementor-widget-heading\" data-id=\"4cd8493\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beneficis de les s\u00e8ries<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb4c021 elementor-widget elementor-widget-text-editor\" data-id=\"fb4c021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"translation-block\">Incrementen el <strong>VO\u2082 m\u00e0x<\/strong>, permetent-te <strong>c\u00f3rrer m\u00e9s r\u00e0pid amb menys esfor\u00e7<\/strong>.<\/li><li class=\"translation-block\">Milloren l\u2019<strong>economia de cursa<\/strong> i la <strong>coordinaci\u00f3 muscular<\/strong>.<\/li><li class=\"translation-block\">Estimulen la producci\u00f3 d\u2019<strong>enzims aer\u00f2bics i anaer\u00f2bics<\/strong>.<\/li><\/ul><p class=\"translation-block\">Les s\u00e8ries s\u2019han d\u2019incloure <strong>un o dos cops per setmana<\/strong>, sempre precedides d\u2019un <strong>bon escalfament<\/strong> i seguides de <strong>rodatge suau o estiraments<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5d02b1 elementor-widget elementor-widget-heading\" data-id=\"f5d02b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><h2>6. Com combinar els diferents tipus d\u2019entrenaments de running<\/h2><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46dd271 elementor-widget elementor-widget-text-editor\" data-id=\"46dd271\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Un pla equilibrat ha d\u2019incloure:<\/p><ul><li class=\"translation-block\"><strong>3\u20134 rodatges en Z1\/Z2<\/strong> (base aer\u00f2bica).<\/li><li class=\"translation-block\"><strong>1 fartlek o entrenament de ritme<\/strong> (Z3-Z4).<\/li><li class=\"translation-block\"><strong>1 sessi\u00f3 de s\u00e8ries o treball de VO\u2082 m\u00e0x<\/strong> (Z4-Z5).<\/li><li><strong>1 dia de descans actiu o for\u00e7a<\/strong>.<\/li><\/ul><p class=\"translation-block\">La for\u00e7a \u00e9s clau per <strong>evitar lesions<\/strong> i <strong>millorar l\u2019efici\u00e8ncia<\/strong> en c\u00f3rrer. No oblidis incloure exercicis de core, glutis i cames dues vegades per setmana.<\/p><p class=\"translation-block\">Quan entenguis per qu\u00e8 alternes cada tipus de sessi\u00f3, sabr\u00e0s com el teu cos evoluciona setmana a setmana. Aquesta \u00e9s la m\u00e0gia dels <strong>entrenaments de running<\/strong> ben dissenyats: t\u2019ajuden a progressar sense esgotar-te.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c624a5 elementor-widget elementor-widget-text-editor\" data-id=\"9c624a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>7. Conclusi\u00f3: la const\u00e0ncia i el ritme s\u00f3n els teus millors aliats<\/h2><p class=\"translation-block\">Uns <strong>entrenaments de running<\/strong> ben planificats et permetran <strong>millorar la teva forma f\u00edsica, c\u00f3rrer m\u00e9s r\u00e0pid i reduir el risc de lesions<\/strong>. Comen\u00e7a amb el m\u00e8tode CACO, construeix una bona base en Z1 i Z2, afegeix fartleks per treballar la capacitat aer\u00f2bica i, finalment, incorpora s\u00e8ries per augmentar la teva pot\u00e8ncia i el VO\u2082 m\u00e0x.<\/p><p class=\"translation-block\">Recorda: <strong>la clau \u00e9s la const\u00e0ncia, la progressi\u00f3 i escoltar el teu cos<\/strong>. Si vols avan\u00e7ar acompanyat, descobreix com <a href=\"https:\/\/buddypacer.com\/cat\/\" target=\"_self\">Buddy Pacer<\/a> et connecta amb altres corredors del teu nivell i ritme per entrenar junts. C\u00f3rrer acompanyat sempre \u00e9s millor!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Entrenamientos de Running: c\u00f3mo empezar, mejorar tu forma f\u00edsica y evitar lesiones Correr es mucho m\u00e1s que ponerse las zapatillas y salir a la calle. Detr\u00e1s de una buena progresi\u00f3n hay ciencia, planificaci\u00f3n y conocimiento del propio cuerpo. En este art\u00edculo vamos a desgranar los entrenamientos de running m\u00e1s importantes para mejorar tu rendimiento, evitar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Entrenamientos de Running<\/title>\n<meta name=\"description\" content=\"Tipos de entrenamientos de running para correr m\u00e1s r\u00e1pido y evitar lesiones. 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