{"id":915,"date":"2023-06-20T14:11:54","date_gmt":"2023-06-20T12:11:54","guid":{"rendered":"https:\/\/regbu.com\/?p=915"},"modified":"2025-09-05T07:42:23","modified_gmt":"2025-09-05T05:42:23","slug":"spravna-technika-behu-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/regbu.com\/pt\/tecnica-de-corrida-correcta-para-principiantes\/","title":{"rendered":"T\u00e9cnica de corrida correcta para principiantes"},"content":{"rendered":"<p>Uma t\u00e9cnica de corrida correcta \u00e9 t\u00e3o importante como <strong><a href=\"https:\/\/regbu.com\/pt\/desafio-desporto-como-jornalista-junta\/\">nutri\u00e7\u00e3o desportiva<\/a><\/strong> ao realizar uma determinada atividade f\u00edsica. Se fizer alguma delas mal, n\u00e3o beneficiar\u00e1 o seu corpo e nunca alcan\u00e7ar\u00e1 os resultados desejados. No caso da corrida, n\u00e3o subestime nem mesmo os mais pequenos pormenores.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obter o equipamento correto<\/li>\n\n\n\n<li>Aperfei\u00e7oe a sua t\u00e9cnica de corrida<\/li>\n\n\n\n<li>Definir objectivos realistas<\/li>\n<\/ul>\n\n\n\n<p>Se decidir candidatar-se, comece por comprar <strong>t\u00e9nis de corrida adequados<\/strong>. O design dos sapatos deve corresponder \u00e0 superf\u00edcie onde se vai movimentar mais frequentemente. Al\u00e9m disso, invista em vestu\u00e1rio de corrida.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comece pelo tipo de piso<\/h2>\n\n\n\n<p>Uma t\u00e9cnica de corrida correcta implica, antes de mais <em>m\u00e9todo de pisar<\/em>. Se pisar o dedo do p\u00e9, conseguir\u00e1 certamente atingir uma velocidade mais elevada. No entanto, \u00e9 necess\u00e1rio ter as panturrilhas suficientemente treinadas. A batida no calcanhar \u00e9 mais adequada para corridas menos frequentes e recreativas. Depende da frequ\u00eancia com que se corre e do que se pretende obter com isso.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">T\u00e9cnica de corrida correcta de A a Z<\/h3>\n\n\n\n<p>Quando se fala em t\u00e9cnica de corrida correcta, \u00e9 preciso pensar no in\u00edcio de tudo <strong>estabelecer objectivos<\/strong>a que se adapta esta atividade f\u00edsica. Quer melhorar a sua condi\u00e7\u00e3o f\u00edsica ou pretende perder peso? Existem op\u00e7\u00f5es mais do que suficientes. E o que dizer da t\u00e9cnica em si?<\/p>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1687262909921\"><strong class=\"schema-faq-question\">A que \u00e9 que devemos estar atentos desde o in\u00edcio da corrida?<\/strong> <p class=\"schema-faq-answer\">Aprender a postura e a respira\u00e7\u00e3o correctas, que desempenham um papel vital na corrida.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1687262916816\"><strong class=\"schema-faq-question\">Como correr no papel de um principiante?<\/strong> <p class=\"schema-faq-answer\">Comece a um ritmo lento e alterne a corrida com a caminhada. Idealmente, de dois em dois minutos.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1687262925064\"><strong class=\"schema-faq-question\">Com que frequ\u00eancia e dura\u00e7\u00e3o?<\/strong> <p class=\"schema-faq-answer\">N\u00e3o exagere nas suas primeiras tentativas de corrida at\u00e9 o seu corpo se habituar ao novo movimento. O tempo m\u00e1ximo de corrida deve ser de 30 minutos, cerca de tr\u00eas vezes por semana.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1687262932585\"><strong class=\"schema-faq-question\">Qual \u00e9 o ritmo card\u00edaco ideal para perder peso?<\/strong> <p class=\"schema-faq-answer\">Se quiser livrar-se dos quilos a mais, mantenha o seu ritmo de corrida a 60 % da sua frequ\u00eancia card\u00edaca m\u00e1xima. Para os homens, este valor \u00e9 220 menos a idade, para as mulheres \u00e9 230 menos a idade.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1687262941541\"><strong class=\"schema-faq-question\">O que evitar ao correr?<\/strong> <p class=\"schema-faq-answer\">Nunca corra sem alongar e aquecer os m\u00fasculos, n\u00e3o mantenha a cabe\u00e7a inclinada para a frente e n\u00e3o se concentre em planos de treino mon\u00f3tonos. Ao mesmo tempo, n\u00e3o subestime a import\u00e2ncia da recupera\u00e7\u00e3o.<\/p> <\/div> <\/div>","protected":false},"excerpt":{"rendered":"<p>Uma t\u00e9cnica de corrida adequada \u00e9 t\u00e3o importante como a nutri\u00e7\u00e3o desportiva para a realiza\u00e7\u00e3o de uma determinada atividade f\u00edsica. Se fizer alguma destas coisas mal, n\u00e3o beneficiar\u00e1 o seu corpo e nunca alcan\u00e7ar\u00e1 os resultados desejados. Quando se trata de correr, n\u00e3o subestime nem mesmo os mais pequenos pormenores. Se decidir correr, comece por comprar os t\u00e9nis de corrida certos. O design dos t\u00e9nis deve ... <\/p>","protected":false},"author":2,"featured_media":916,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[847,846,849,850,848,825,824,776,844,851],"class_list":["post-915","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-beh","tag-behani","tag-bezecka-obuv","tag-cile","tag-doslap","tag-funkcni-obleceni","tag-obleceni","tag-obuv","tag-spravna-technika-behu","tag-zacatecnik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spr\u00e1vn\u00e1 technika b\u011bhu pro za\u010d\u00e1te\u010dn\u00edky - REGBU.COM<\/title>\n<meta name=\"description\" content=\"Jestli\u017ee se jako za\u010d\u00e1te\u010dn\u00edci chcete v\u011bnovat b\u011bh\u00e1n\u00ed, bude pro V\u00e1s hodn\u011b z\u00e1sadn\u00ed a d\u016fle\u017eit\u00e1 spr\u00e1vn\u00e1 technika b\u011bhu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/regbu.com\/pt\/tecnica-de-corrida-correcta-para-principiantes\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spr\u00e1vn\u00e1 technika b\u011bhu pro za\u010d\u00e1te\u010dn\u00edky - REGBU.COM\" \/>\n<meta property=\"og:description\" content=\"Jestli\u017ee se jako za\u010d\u00e1te\u010dn\u00edci chcete v\u011bnovat b\u011bh\u00e1n\u00ed, bude pro V\u00e1s hodn\u011b z\u00e1sadn\u00ed a d\u016fle\u017eit\u00e1 spr\u00e1vn\u00e1 technika b\u011bhu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/regbu.com\/pt\/tecnica-de-corrida-correcta-para-principiantes\/\" \/>\n<meta property=\"og:site_name\" content=\"REGBU.COM\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-20T12:11:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-05T05:42:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/regbu.com\/wp-content\/uploads\/2023\/06\/spravna-technika-behu-pro-zacatecniky.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"676\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"George Martin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"George Martin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/\"},\"author\":{\"name\":\"George Martin\",\"@id\":\"https:\\\/\\\/regbu.com\\\/en\\\/#\\\/schema\\\/person\\\/94ea9deda2629771b8a9ced002f6784e\"},\"headline\":\"Spr\u00e1vn\u00e1 technika b\u011bhu pro za\u010d\u00e1te\u010dn\u00edky\",\"datePublished\":\"2023-06-20T12:11:54+00:00\",\"dateModified\":\"2025-09-05T05:42:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/\"},\"wordCount\":478,\"image\":{\"@id\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/regbu.com\\\/wp-content\\\/uploads\\\/2023\\\/06\\\/spravna-technika-behu-pro-zacatecniky.jpg\",\"keywords\":[\"b\u011bh\",\"b\u011bh\u00e1n\u00ed\",\"b\u011b\u017eeck\u00e1 obuv\",\"c\u00edle\",\"do\u0161lap\",\"funk\u010dn\u00ed oble\u010den\u00ed\",\"oble\u010den\u00ed\",\"obuv\",\"spr\u00e1vn\u00e1 technika b\u011bhu\",\"za\u010d\u00e1te\u010dn\u00edk\"],\"articleSection\":[\"Sport\"],\"inLanguage\":\"pt-PT\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/\",\"url\":\"https:\\\/\\\/regbu.com\\\/pt\\\/tecnica-de-corrida-correcta-para-principiantes\\\/\",\"name\":\"Spr\u00e1vn\u00e1 technika b\u011bhu pro za\u010d\u00e1te\u010dn\u00edky - 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