{"id":2865,"date":"2017-03-06T17:55:41","date_gmt":"2017-03-06T17:55:41","guid":{"rendered":"http:\/\/trailrunner.cat\/?p=2865"},"modified":"2017-03-06T17:55:41","modified_gmt":"2017-03-06T17:55:41","slug":"tipus-dentrenaments-imprescindibles-per-correr-mes-rapid","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2865","title":{"rendered":"Tipus d&#8217;entrenaments imprescindibles per c\u00f3rrer m\u00e9s r\u00e0pid"},"content":{"rendered":"<h2><strong>S\u00e8ries curtes: si vols c\u00f3rrer r\u00e0pid, entrena r\u00e0pid.<\/strong><\/h2>\n<p>En el tema s\u00e8ries ens referim a <strong>s\u00e8ries que van des dels 100 metres als 400<\/strong>. La t\u00e8cnica de carrera \u00e9s diferent quan anem al trot i quan correm r\u00e0pid. Per aix\u00f2, treballar s\u00e8ries curtes i r\u00e0pides ens ajudar\u00e0 a incidir en la t\u00e8cnica i tamb\u00e9 en la for\u00e7a.<\/p>\n<p>\u00c9s bo, un dia&nbsp; a la setmana per acabar el rodatge llarg que tinguem planificat, <strong>afegir-hi 6 s\u00e8ries de 50 o 100 metres a &#8220;tope&#8221;<\/strong>. C\u00f3rrer fort, despr\u00e9s de trotar ens mostra sensacions molt diferents i ens motiva, ja que veiem que som capa\u00e7os de c\u00f3rrer a una velocitat alta despr\u00e9s de tot l&#8217;entrenament.<\/p>\n<p><a href=\"http:\/\/trailrunner.cat\/?attachment_id=1734\" rel=\"attachment wp-att-1734\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1734 size-large\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2015\/01\/IMG_0167-1024x768.jpg\" width=\"640\" height=\"480\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/01\/IMG_0167-1024x768.jpg 1024w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/01\/IMG_0167-300x225.jpg 300w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/01\/IMG_0167.jpg 2048w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<p>Tamb\u00e9 podem <strong>dedicar un dia de la setmana a fer s\u00e8ries curtes<\/strong>. Aqu\u00ed alguns exemples &#8220;standar&#8221; que es poden adaptar en funci\u00f3 del nostre nivell:<\/p>\n<ul style=\"list-style-type: disc;\">\n<li><strong>10&#215;200\/60&#8243;<\/strong>: 10 s\u00e8ries de 200 metres descansant 1 minut entre s\u00e8rie i s\u00e8rie.<\/li>\n<li><strong>6&#215;400\/60-90&#8243;<\/strong>: 6 s\u00e8ries de 400 metres amb petits descans de minuto o minut i mig entre s\u00e8ries.<\/li>\n<li><strong>4&#215;100\/60&#8243;+3&#215;200\/60&#8243;+2&#215;400\/90&#8243;<\/strong>: S\u00e8ries en pir\u00e0mide invertida, comen\u00e7ant per les s\u00e8ries de 100 metres i acabant amb les s\u00e8ries de 400.<\/li>\n<\/ul>\n<h2>Pujades: Pot\u00e8ncia per la gambada<\/h2>\n<p>Un dels tipus d&#8217;entrenament que millora la pot\u00e8ncia de la teva gambada \u00e9s aquest. Les pujades s\u00f3n l&#8217;entrenament que a vegades passem per alt els corredors, tot i que \u00e9s un entrenament molt agra\u00eft.<\/p>\n<p>Amb les pujades podem jugar amb el tipus d&#8217;inclinaci\u00f3 i la dist\u00e0ncia. Si no estem acostumats, no \u00e9s recomanable fer pendents de m\u00e9s del 5-7%, durant 30-50 metres. Tamb\u00e9 podem incloure pujades en un dia de rodatge, buscant circuits amb desnivell, per\u00f2 si estem buscant afinar per una competici\u00f3, \u00e9s r<strong>ecomanable dedicar al menys 1 de cada 10 dies a fer treball de pujades<\/strong>.<\/p>\n<p><a href=\"http:\/\/trailrunner.cat\/?attachment_id=2874\" rel=\"attachment wp-att-2874\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2874 size-large\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2017\/03\/IMG_4108-1024x768.jpg\" width=\"640\" height=\"480\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2017\/03\/IMG_4108-1024x768.jpg 1024w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2017\/03\/IMG_4108-300x225.jpg 300w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2017\/03\/IMG_4108-768x576.jpg 768w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<h2>Fartlek: c\u00f3rrer r\u00e0pid sense oblidar el fons<\/h2>\n<p>Una manera de c\u00f3rrer r\u00e0pid sense oblidar el volum i el quilometratge. El fartlek proporciona millors temps de recuperaci\u00f3 i millor adaptaci\u00f3 als canvis de ritme quan estem en cursa.<\/p>\n<p>\u00c9s recomanable dedicar 1 dia a la setmana a fer aquest tipus de treball variable en intensitat. M\u00e9s que entrenar per dist\u00e0ncia, un exemple seria: 1 minut a ritme r\u00e0pid i 3 a ritme normal.<\/p>\n<p>Tamb\u00e9 podem jugar a fer pir\u00e0mides:<\/p>\n<ul style=\"list-style-type: disc;\">\n<li>4-3: Quatre minuts r\u00e0pid i tres minuts a ritme.<\/li>\n<li>3-3: Tres minuts r\u00e0pid i tres minuts a ritme.<\/li>\n<li>2-3: Dos minuts r\u00e0pid i tres a ritme.<\/li>\n<li>1-3: Un minut r\u00e0pid i tres a ritme.<\/li>\n<\/ul>\n<p>Si invertim la pir\u00e0mide, incidirem en la fatiga al final, convertint-se aix\u00ed en un entrenament m\u00e9s intens. Com que al fer fartleks es pot variar el temps de carrera, \u00e9s important adaptar-ho al teu nivell d&#8217;entrenament. Els exemples anteriors estarien adre\u00e7ats a un corredor\/a popular mig.<\/p>\n<p><a href=\"http:\/\/trailrunner.cat\/?attachment_id=2589\" rel=\"attachment wp-att-2589\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2589 size-full\" src=\"http:\/\/trailrunner.cat\/wp-content\/uploads\/2016\/06\/Personaltrain.jpg\" width=\"640\" height=\"360\" srcset=\"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/06\/Personaltrain.jpg 640w, https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2016\/06\/Personaltrain-300x169.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<h2>Treball de for\u00e7a en el gimn\u00e0s: les peses tamb\u00e9 s\u00f3n pel corredor\/a<\/h2>\n<div class=\"article-asset-image article-asset-normal\">\n<div class=\"asset-content\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/i.blogs.es\/75ceff\/circuito_fuerza\/450_1000.png\" srcset=\"https:\/\/i.blogs.es\/75ceff\/circuito_fuerza\/450_1000.png 450w, https:\/\/i.blogs.es\/75ceff\/circuito_fuerza\/650_1200.png 681w, https:\/\/i.blogs.es\/75ceff\/circuito_fuerza\/1024_2000.png 1024w, https:\/\/i.blogs.es\/75ceff\/circuito_fuerza\/1366_2000.png 1366w\" alt=\"Circuit-for\u00e7a\" width=\"480\" height=\"326\"><\/div>\n<\/div>\n<p>Un corredor\/a <strong>\u00e9s bo que visiti el gimn\u00e0s o la sala de peses amb freq\u00fc\u00e8ncia<\/strong>. Aix\u00f2 no vol dir que vagi a guanyar molta massa muscular i que es torni lent\/a, tot el contrari. Un treball de for\u00e7a ben planificat en el corredor\/a el far\u00e0 m\u00e9s r\u00e0pid i m\u00e9s resistent, sobretot en els \u00faltims quil\u00f2metres de les curses.<\/p>\n<p>Salut i gas!<\/p>\n<p>&nbsp;<\/p>\n<p>*<strong>informaci\u00f3 recopilada de <a href=\"https:\/\/www.vitonica.com\/\">vit\u00f3nica<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00e8ries curtes: si vols c\u00f3rrer r\u00e0pid, entrena r\u00e0pid. En el tema s\u00e8ries ens referim a s\u00e8ries que van des dels 100 metres als 400. La t\u00e8cnica de carrera \u00e9s diferent quan anem al trot i quan correm r\u00e0pid. Per aix\u00f2, treballar s\u00e8ries curtes i r\u00e0pides ens ajudar\u00e0 a incidir en la t\u00e8cnica i tamb\u00e9 en [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2875,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[83,76,279,280,218,149],"class_list":["post-2865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-entrenaments","tag-fartlek","tag-gimnas","tag-peses","tag-pujades","tag-series"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-Kd","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2017\/03\/IMG_3577.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2865","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2865"}],"version-history":[{"count":10,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2865\/revisions"}],"predecessor-version":[{"id":2877,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2865\/revisions\/2877"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2875"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}