{"id":6146,"date":"2025-08-04T08:15:00","date_gmt":"2025-08-04T06:15:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=6146"},"modified":"2025-08-04T12:35:47","modified_gmt":"2025-08-04T10:35:47","slug":"comenzar-a-correr","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/comencar-a-correr\/","title":{"rendered":"C\u00f3mo empezar a correr: consejos para principiantes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6146\" class=\"elementor elementor-6146\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" 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\">Com comen\u00e7ar a c\u00f3rrer: consells per a principiants<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" 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>Comen\u00e7ar a c\u00f3rrer \u00e9s molt m\u00e9s que posar-se unes sabatilles i sortir a trotar: \u00e9s un viatge d\u2019autoconeixement, superaci\u00f3 i h\u00e0bit saludable. Amb una planificaci\u00f3 adequada i un enfocament progressiu, qualsevol persona pot passar de caminar a trotar amb confian\u00e7a. C\u00f3rrer no nom\u00e9s millora la condici\u00f3 cardiovascular i ajuda a controlar el pes, sin\u00f3 que tamb\u00e9 enforteix els m\u00fasculs, millora la postura i allibera endorfines que eleven l\u2019estat d\u2019\u00e0nim.\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-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" 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 fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-1024x683.webp\" height=\"534\" width=\"800\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comencar-a-correr-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" class=\"attachment-large size-large wp-image-6151 sp-no-webp\" alt=\"comen\u00e7ar a correr\"> \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-6d79f3d elementor-widget elementor-widget-text-editor\" data-id=\"6d79f3d\" 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>A continuaci\u00f3, t\u2019acompanyem pas a pas per \u201caprendre a c\u00f3rrer\u201d sense presses i amb garanties d\u2019\u00e8xit.<\/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\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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Potser vols millorar la teva salut general, desconnectar despr\u00e9s de llargues jornades d\u2019oficina o preparar-te per a una cursa popular. Sigui quin sigui el motiu, marca\u2019t una meta assolible. Comen\u00e7ar amb alguna cosa senzilla \u2014per exemple, c\u00f3rrer 1 km sense parar en quatre setmanes\u2014 et dona un punt de partida tangible i una sensaci\u00f3 d\u2019\u00e8xit des del primer mes.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2cec6fc e-con-full e-flex e-con e-child\" data-id=\"2cec6fc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d6dbc28 elementor-widget elementor-widget-heading\" data-id=\"d6dbc28\" 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\">Fixar objectius a curt i llarg termini\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a0cf4c elementor-widget elementor-widget-text-editor\" data-id=\"9a0cf4c\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Un gran repte es construeix a base de petits passos. Divideix la teva gran meta en fites setmanals i mensuals. Per exemple: \u201caquesta setmana correr\u00e9 dos minuts seguits\u201d, \u201cd\u2019aqu\u00ed a dues setmanes arribar\u00e9 als quatre minuts\u201d, o \u201cen tres mesos completar\u00e9 els meus primers 5 km\u201d. Aix\u00ed, cada petit avan\u00e7ament et donar\u00e0 una empenta de motivaci\u00f3 per seguir endavant.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8ab529b e-flex e-con-boxed e-con e-parent\" data-id=\"8ab529b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a04277 titulo elementor-widget elementor-widget-heading\" data-id=\"8a04277\" 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\">Equipament adequat per comen\u00e7ar a c\u00f3rrer\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9ebbf13 e-con-full e-flex e-con e-child\" data-id=\"9ebbf13\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-953be30 elementor-widget elementor-widget-heading\" data-id=\"953be30\" 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\">Escollir sabatilles de running adequades\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c09b9d9 elementor-widget elementor-widget-text-editor\" data-id=\"c09b9d9\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Un bon cal\u00e7at \u00e9s la base del teu entrenament. No serveix qualsevol sabata esportiva: busca un model espec\u00edfic de running, amb amortiment adaptat al teu pes i tipus de petjada (neutre, pronadora o supinadora). L\u2019ideal \u00e9s anar a una botiga especialitzada, on analitzin la teva forma de c\u00f3rrer i et recomanin el model \u00f2ptim. La difer\u00e8ncia en comoditat i prevenci\u00f3 de lesions \u00e9s notable.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ae0e8ff e-con-full e-flex e-con e-child\" data-id=\"ae0e8ff\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9ade52 elementor-widget elementor-widget-heading\" data-id=\"f9ade52\" 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\">Seleccionar roba c\u00f2moda i funcional\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94ff2b8 elementor-widget elementor-widget-text-editor\" data-id=\"94ff2b8\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>C\u00f3rrer genera molta calor, per aix\u00f2 els teixits t\u00e8cnics que evacuen la suor s\u00f3n imprescindibles. A l\u2019hivern, vesteix per capes: una primera capa transpirable, un t\u00e8rmic lleuger i, si fa vent, un tallavent. A l\u2019estiu, opta per colors clars i teixits amb protecci\u00f3 solar. Detalls com una butxaca per al m\u00f2bil o una cinta reflectora poden millorar molt l\u2019experi\u00e8ncia.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" 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\">Apunta't al nostre gimn\u00e0s i comen\u00e7a a entrenar per a correr!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" 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:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-1024x683.webp\" height=\"534\" width=\"800\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-1024x683.webp 1024w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-300x200.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-768x512.webp 768w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-1536x1024.webp 1536w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-2048x1366.webp 2048w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/07\/comenzar-a-correr-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" class=\"attachment-large size-large wp-image-6150 sp-no-webp\" alt=\"comen\u00e7ar a correr\"> \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>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d81cb8 e-flex e-con-boxed e-con e-parent\" data-id=\"7d81cb8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67feee3 titulo elementor-widget elementor-widget-heading\" data-id=\"67feee3\" 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\">Planificaci\u00f3 de l'entrenament per a corredors principiants\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8e5293d e-con-full e-flex e-con e-child\" data-id=\"8e5293d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6571e65 elementor-widget elementor-widget-heading\" data-id=\"6571e65\" 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\">Elaborar un pla d'entrenament de 6\u201310 setmanes\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-738d59a elementor-widget elementor-widget-text-editor\" data-id=\"738d59a\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Perqu\u00e8 la teva aventura corrent comenci amb bon peu, l\u2019ideal \u00e9s tenir un pla ben estructurat. Un bon programa, com un de 8 setmanes amb tres sessions setmanals, pot comen\u00e7ar amb el m\u00e8tode Caminar-C\u00f3rrer: alternar petits intervals de trote amb caminades (per exemple, 1 minut corrent i 4 minuts caminant) al principi, i anar reduint les pauses progressivament fins que puguis c\u00f3rrer sense parar. Un bon recurs \u00e9s incloure treball de for\u00e7a general. Enfortir les cames amb exercicis senzills com esquats (a dues o una cama) i treballar el CORE preparar\u00e0 els m\u00fasculs per aguantar millor els impactes de la cursa.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d4ac594 e-con-full e-flex e-con e-child\" data-id=\"d4ac594\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d98fcd1 elementor-widget elementor-widget-heading\" data-id=\"d98fcd1\" 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\">Implementar el m\u00e8tode Caminar-C\u00f3rrer\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0004c21 elementor-widget elementor-widget-text-editor\" data-id=\"0004c21\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Aquest m\u00e8tode divideix cada sessi\u00f3 en segments: comences amb un escalfament suau, despr\u00e9s alternes c\u00f3rrer i caminar, i acabes amb una tornada a la calma. Aix\u00ed treballes la resist\u00e8ncia sense sobrecarregar el cos, minimitzant el risc de fatiga excessiva i lesions.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d7e32d e-con-full e-flex e-con e-child\" data-id=\"3d7e32d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9e0059e elementor-widget elementor-widget-heading\" data-id=\"9e0059e\" 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\">Augmentar lentament la durada i la intensitat<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56129de elementor-widget elementor-widget-text-editor\" data-id=\"56129de\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p><span style=\"font-weight: 400;\">Per progressar de manera segura, aplica la regla del 10 %: no augmentis m\u00e9s del 10 % ni la dist\u00e0ncia ni el temps setmanal. Si aquesta setmana has corregut 10 km en total, la seg\u00fcent no passis d\u201911 km. De la mateixa manera, si has completat tres sessions de 20 min, no pugis a m\u00e9s de 22 min cadascuna. A m\u00e9s del volum, presta atenci\u00f3 a la intensitat. Una bona guia \u00e9s l\u2019Escala de Borg o la \u00abProva de la Parla\u00bb:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercici lleu:<\/b><span style=\"font-weight: 400;\"> pots parlar perfectament sense dificultat.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercici moderat:<\/b><span style=\"font-weight: 400;\"> pots parlar, per\u00f2 notes que est\u00e0s fent esfor\u00e7.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercici intens:<\/b><span style=\"font-weight: 400;\"> et costa encadenar frases senceres.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Intenta mantenir-te en un nivell moderat la major part del temps, sobretot al principi, i puja la intensitat de manera molt gradual.<\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d5a2dad e-flex e-con-boxed e-con e-parent\" data-id=\"d5a2dad\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7336d49 titulo elementor-widget elementor-widget-heading\" data-id=\"7336d49\" 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\">Escalfament i estiraments abans i despr\u00e9s de c\u00f3rrer\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a450c80 e-con-full e-flex e-con e-child\" data-id=\"a450c80\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7c0c495 elementor-widget elementor-widget-heading\" data-id=\"7c0c495\" 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\">Fer exercicis d\u2019escalfament din\u00e0mic\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1fec978 elementor-widget elementor-widget-text-editor\" data-id=\"1fec978\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Dedica almenys 5 minuts a preparar el cos: trota lentament, fes rotacions de turmells, genolls i malucs, i alguns salts o despla\u00e7aments laterals per activar la cadena posterior. Un escalfament din\u00e0mic augmenta la temperatura muscular i lubrica les articulacions, deixant el cos llest per a l\u2019esfor\u00e7.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-17ef72e e-con-full e-flex e-con e-child\" data-id=\"17ef72e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c1bb0c elementor-widget elementor-widget-heading\" data-id=\"6c1bb0c\" 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\">Incloure estiraments est\u00e0tics postentrenament\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8bbfb5e elementor-widget elementor-widget-text-editor\" data-id=\"8bbfb5e\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Despr\u00e9s de c\u00f3rrer, reserva 5\u201310 minuts m\u00e9s per estirar els principals grups musculars: qu\u00e0driceps, isquiotibials, bessons i glutis. Mantingues cada posici\u00f3 durant 20\u201330 segons sense rebots. Encara que no acceleren miraculosament la recuperaci\u00f3, aquests estiraments ajuden a relaxar la musculatura i a preservar la flexibilitat a llarg termini.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e07cc2f e-flex e-con-boxed e-con e-parent\" data-id=\"e07cc2f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5d0e6b titulo elementor-widget elementor-widget-heading\" data-id=\"f5d0e6b\" 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\">T\u00e8cnica de cursa per c\u00f3rrer amb seguretat\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f30f2d e-con-full e-flex e-con e-child\" data-id=\"7f30f2d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41aa219 elementor-widget elementor-widget-heading\" data-id=\"41aa219\" 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\">Mantenir una postura correcta\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f82236 elementor-widget elementor-widget-text-editor\" data-id=\"8f82236\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Imagina una l\u00ednia que va dels turmells fins al cap: corre amb el tronc dret i una lleugera inclinaci\u00f3 cap endavant des dels turmells. Relaxa espatlles, bra\u00e7os i mans: els colzes han de moure\u2019s prop del cos en un angle de 90\u00b0. Una postura adequada redueix el consum d\u2019energia i evita dolors cervicals i lumbars.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-82d10e9 e-con-full e-flex e-con e-child\" data-id=\"82d10e9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-12e9d23 elementor-widget elementor-widget-heading\" data-id=\"12e9d23\" 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\">Practicar una respiraci\u00f3 eficient\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-299cd37 elementor-widget elementor-widget-text-editor\" data-id=\"299cd37\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Sincronitza la respiraci\u00f3 amb els teus passos: per exemple, inspira durant dues gambades i espira durant dues m\u00e9s. Inspira pel nas i expira per la boca, assegurant-te que omples b\u00e9 la part baixa dels pulmons. Una respiraci\u00f3 controlada t\u2019ajudar\u00e0 a mantenir el ritme i retardar la fatiga.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0aac5b1 e-flex e-con-boxed e-con e-parent\" data-id=\"0aac5b1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8bc4d45 titulo elementor-widget elementor-widget-heading\" data-id=\"8bc4d45\" 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\">Descans i recuperaci\u00f3 quan comences a c\u00f3rrer\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-21cef74 e-con-full e-flex e-con e-child\" data-id=\"21cef74\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-325fa1b elementor-widget elementor-widget-heading\" data-id=\"325fa1b\" 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\">Incorporar dies de descans\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c161214 elementor-widget elementor-widget-text-editor\" data-id=\"c161214\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Com a m\u00ednim un o dos dies de descans total a la setmana s\u00f3n essencials. El cos necessita temps per reparar teixits i adaptar-se. No confonguis descans amb inactivitat absoluta: si et ve de gust moure\u2019t, opta per una caminada suau o una sessi\u00f3 tranquil\u00b7la de ioga.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-139809c e-con-full e-flex e-con e-child\" data-id=\"139809c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9f2d329 elementor-widget elementor-widget-heading\" data-id=\"9f2d329\" 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\">Utilitzar t\u00e8cniques de recuperaci\u00f3 activa\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ad5916 elementor-widget elementor-widget-text-editor\" data-id=\"3ad5916\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Quan acabis la setmana, un rodet d\u2019escuma per alliberar tensi\u00f3 muscular, aix\u00ed com banys de contrast (alternant aigua freda i calenta), poden millorar la circulaci\u00f3 i accelerar la recuperaci\u00f3. Dormir b\u00e9 i mantenir una alimentaci\u00f3 adequada tamb\u00e9 s\u00f3n fonamentals per recuperar-te de cada entrenament.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9dd5e36 e-con-full e-flex e-con e-child\" data-id=\"9dd5e36\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-eb81b89 elementor-widget elementor-widget-text-editor\" data-id=\"eb81b89\" 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<div class=\"text-wrapper\"><div id=\"divText\"><p>Comen\u00e7ar a c\u00f3rrer des de zero \u00e9s un repte gratificant que combina millora f\u00edsica, benestar mental i disciplina personal. Amb objectius clars, equip adequat i un pla progressiu, aviat notar\u00e0s com cada entrenament enforteix el teu cos i allibera la teva ment.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-210aec6 e-flex e-con-boxed e-con e-parent\" data-id=\"210aec6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d775c1a elementor-widget elementor-widget-video\" data-id=\"d775c1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/7R0HCG2GV9Q&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-420c28e e-flex e-con-boxed e-con e-parent\" data-id=\"420c28e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-79bab62 titulo elementor-widget elementor-widget-heading\" data-id=\"79bab62\" 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\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e74fc4 elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"8e74fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--8e74fc4\" class=\"ekit-row post-items ekit-blog-post-masonry-inactive\">\n                            <div class=\"post-item ekit-col-4\">\n\n                                            <div class=\"elementskit-post-image-card\">\n                            <div class=\"elementskit-entry-header\">\n                                                                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\" class=\"elementskit-entry-thumb\">\n                                        <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/08\/Alimentacio.png\" alt=\"Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta per rendir a l&#8217;aigua\">\n                                    <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                                        <div class=\"elementskit-meta-lists\">\n                                                <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>14<\/strong>Sep<\/span><\/div>\n                                            <\/div>\n                                                                                                            \n                                \n                                                            <\/div><!-- .elementskit-entry-header END -->\n\n                            <div class=\"elementskit-post-body \">\n                                \n                                                                                                                \n                                    \n                                                                                            <h2 class=\"entry-title\">\n                    <a href=\"https:\/\/trevollleida.com\/es\/blog\/alimentacio-nedadors-4-pautes-vitals\/\">\n                        Alimentaci\u00f3 per a nedadors: com optimitzar la teva dieta&hellip; 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                   <\/a>\n                <\/h2>\n                                                                                                                                                                                                <p>Si entrenes diverses vegades per setmana per\u00f2 encara no tens clar qu\u00e8 menjar abans d&#039;entrenar, no ets l&#039;\u00fanic. \u00c9s un dels dubtes m\u00e9s freq\u00fcents entre&hellip;<\/p>\n                                                                                                                                                                        <div class=\"btn-wraper\">\n                                        \n                                                                                    <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/menjar-abans-entrenar-5-pautes\/\">\n                                                                                                \u00a1Leer m\u00e1s!                                            <\/a>\n                                                                            <\/div>\n                                                            <\/div><!-- .elementskit-post-body END -->\n                        <\/div>\n                    \n                <\/div>\n                    <\/div>\n    <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Empezar a correr desde cero es un desaf\u00edo gratificante que combina mejora f\u00edsica, disfrute mental y disciplina personal. Con objetivos claros, el equipamiento adecuado y un plan progresivo, pronto notar\u00e1s c\u00f3mo cada entrenamiento fortalece tu cuerpo y despeja tu mente.<\/p>","protected":false},"author":8,"featured_media":6149,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-6146","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6146","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=6146"}],"version-history":[{"count":0,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/6146\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/6149"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=6146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=6146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=6146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}