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Acquisire slancio ricordando perché lo si sta facendo. Sapere che la costanza e la continuità dell'allenamento sono la chiave, non la singola sessione.",{"__component":1056,"id":1057},"utility.article-image",64,{"__component":1048,"id":1059,"text":1060},218,"\u003Cp>Un utile riassunto:\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"ed801b50acb83ffc73074a53e9cf96224\">Definizione degli obiettivi (A, B, C): Stabilisci obiettivi ambiziosi (A), realistici (B) e \"minimi accettabili\" (C) per mantenere la motivazione indipendentemente dalla prestazione. Concentrati su obiettivi basati sul processo (es. il ritmo) piuttosto che solo sui risultati.\u003C/li>\u003Cli data-list-item-id=\"e9ef350e0990d91f30d8a56eefa4ac8b2\">Scomposizione degli obiettivi: Dividi le sfide di lunga distanza in segmenti piccoli e gestibili (es. miglio per miglio) per evitare di sentirti sopraffatto.\u003C/li>\u003Cli data-list-item-id=\"e1c3471371b45501227ffb7246c934447\">Dialogo interiore positivo e mantra: Sviluppa una lista di affermazioni, come \"leggero e forte\" o \"veloce e fluido\", per contrastare la fatica e mantenere la concentrazione.\u003C/li>\u003Cli data-list-item-id=\"e54d0e0fa7674ae6503eb36b08196f17c\">Visualizzazione: Ripassa mentalmente il successo e visualizza l'attraversamento del traguardo per costruire fiducia e motivazione.\u003C/li>\u003Cli data-list-item-id=\"e39cfb5e46f496d46a7fb0c4b8cde540a\">Mindfulness e meditazione: Usa tecniche di respirazione (es. respirazione nasale o diaframmatica) per gestire lo stress e rimanere presente, riducendo l'ansia.\u003C/li>\u003Cli data-list-item-id=\"e66be4526a8c0df3cfa6b7ca654ba99ac\">Ristrutturazione cognitiva: Trasforma i pensieri negativi (\"Non posso farcela\") in positivi e motivanti (\"È dura, ma io sono più forte\").\u003C/li>\u003C/ul>",{"__component":1048,"id":1062,"text":1063},219,"\u003Cp>\u003Cstrong>AUMENTARE LA MOTIVAZIONE\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e1ecd90e6a34dff62bd6c5898519830f6\">Conosci il tuo \"Perché\": Ricorda a te stesso la ragione personale e profonda che ti spinge a perseguire la resistenza.\u003C/li>\u003Cli data-list-item-id=\"e902160636cdb2694190ac6d899ccb2ec\">\"Allenamento al disagio\": Allena attivamente la tua mente a gestire il disagio durante la pratica, in modo che sembri normale, e non travolgente, durante la competizione.\u003C/li>\u003Cli data-list-item-id=\"e64262ddc2327292556b7e3aa389d833f\">Tecniche di distrazione: Ascolta musica, concentrati sul paesaggio circostante o pensa ai programmi post-corsa per distrarti dal dolore.\u003C/li>\u003Cli data-list-item-id=\"ed0f1c0e1534aea00fd94aeb4aeb7cb1a\">Sistema di supporto: Interagisci con compagni di allenamento, club o comunità online per mantenere la resilienza mentale.\u003C/li>\u003Cli data-list-item-id=\"e66c8a25ea742442ba2c7e51b7e77f558\">Tieni un diario di allenamento: Documenta sia i successi che le battute d'arresto per monitorare i progressi e mantenere la prospettiva.\u003C/li>\u003C/ul>",{"__component":1056,"id":1065},65,{"__component":1048,"id":1067,"text":1068},220,"\u003Cp>\u003Cstrong>TROVA LA ROUTINE MIGLIORE PER TE\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e270705d7ca9c80cafc79087b3fd541c7\">Stabilisci una routine: Rendi l'allenamento una \"decisione indiscutibile\" per superare i giorni di scarsa motivazione. Potrebbe essere utile portare il kit da corsa al lavoro. Cambiati a fine giornata e scendi dal treno qualche fermata prima per dover correre fino a casa. Trova ciò che funziona per te.\u003C/li>\u003Cli data-list-item-id=\"e212a06e6aca74ba4f274ef210ed9f8e4\">Preparazione pre-gara: Una delle strategie che usavo con uno dei miei atleti olimpici faceva parte del riscaldamento pre-gara. Dopo un riscaldamento di corsa facile, dove spesso si affollano molti pensieri, prenditi qualche momento per sederti e scrivere i pensieri negativi, poi scrivi quelli positivi accanto ad essi. Riaffermando il tuo mindset per la gara. Es: \"Ho fatto abbastanza allenamento?\" / \"16 settimane di allenamento costante completate = sono pronto\".\u003C/li>\u003C/ul>",[1070,1077,1084,1092],{"id":668,"documentId":1000,"preview_title":1071,"url":1072,"preview_intro":1073,"date":1004,"createdAt":1074,"updatedAt":1074,"publishedAt":1075,"locale":98,"final_note":1076},"Stratégies mentales pour l'endurance et la motivation","strategies-mentales-pour-l-endurance-et-la-motivation","Il fait noir dehors et le canapé vous appelle ? Apprenez à faire taire les excuses. Des \"objectifs ABC\" à la règle du \"juste un kilomètre\", découvrez les outils mentaux dont vous avez besoin pour rester constant et motivé.","2026-02-24T09:39:52.444Z","2026-02-24T09:39:53.146Z","par Andy Hobdell",{"id":798,"documentId":1000,"preview_title":1078,"url":1079,"preview_intro":1080,"date":1004,"createdAt":1081,"updatedAt":1081,"publishedAt":1082,"locale":104,"final_note":1083},"Mentale Strategien für Ausdauer und Motivation","mentale-strategien-fuer-ausdauer-und-motivation","Draußen ist es dunkel und das Sofa ruft? Lerne, wie du die Ausreden zum Schweigen bringst. Von den „ABC-Zielen“ bis zur „Nur-eine-Meile“-Regel: Entdecke die mentalen Werkzeuge, die du brauchst, um konsequent und motiviert zu bleiben.","2026-02-24T09:41:34.560Z","2026-02-24T09:41:35.136Z","von Andy Hobdell",{"id":1085,"documentId":1000,"preview_title":1086,"url":1087,"preview_intro":1088,"date":1004,"createdAt":1089,"updatedAt":1089,"publishedAt":1090,"locale":110,"final_note":1091},26,"Estrategias mentales para la resistencia y la motivación","estrategias-mentales-para-la-resistencia-y-la-motivacion","¿Está oscuro afuera y el sofá te llama? Aprende a silenciar las excusas. Desde los \"objetivos ABC\" hasta la regla de \"solo una milla\", descubre las herramientas mentales que necesitas para mantener la constancia y la motivación.","2026-02-24T09:43:40.474Z","2026-02-24T09:43:41.108Z","por Andy Hobdell",{"id":1093,"documentId":1000,"preview_title":1094,"url":1095,"preview_intro":1096,"date":1004,"createdAt":1097,"updatedAt":1098,"publishedAt":1099,"locale":92,"final_note":1100},16,"Mental Strategies for endurance and motivation ","mental-strategies-for-endurance-and-motivation","Dark outside and the sofa is calling? Learn how to silence the excuses. From \"ABC goals\" to the \"just one mile\" rule, discover the mental tools you need to stay consistent and motivated.","2026-02-04T15:40:37.487Z","2026-02-10T17:23:05.575Z","2026-02-10T17:23:06.513Z","by Andy Hobdell",{"id":1102,"documentId":1103,"preview_title":1104,"url":1105,"preview_intro":1106,"date":1004,"createdAt":1107,"updatedAt":1107,"publishedAt":1108,"locale":10,"final_note":1007,"image_preview":1109,"tags":1143,"body":1144,"seo":15,"localizations":1180},28,"o7hnkb4jio34gznzry55ub0k","Strategie di andatura: dai 5 km alla Maratona","strategie-di-andatura-dai-5-km-alla-maratona","Non lasciare che il tuo primo chilometro sia il più veloce. Padroneggia la disciplina di gara con strategie specifiche per ogni distanza, che ti aiuteranno a evitare la trappola del \"partire troppo forte\" e a finire ogni gara con energia.","2026-02-24T09:49:13.020Z","2026-02-24T09:49:13.741Z",{"id":1110,"documentId":1111,"name":1112,"alternativeText":15,"caption":15,"width":631,"height":1011,"formats":1113,"hash":1138,"ext":35,"mime":38,"size":1139,"url":1140,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1141,"updatedAt":1141,"publishedAt":1142,"focalPoint":15},42,"ml6u29sgwzl3qe99uolh8vpc","hoka_pb-protocol_coach room_article_cover (1).jpg",{"large":1114,"small":1120,"medium":1126,"thumbnail":1132},{"ext":35,"url":1115,"hash":1116,"mime":38,"name":1117,"path":15,"size":1118,"width":1018,"height":42,"sizeInBytes":1119},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","large_hoka_pb-protocol_coach room_article_cover (1).jpg",87.05,87046,{"ext":35,"url":1121,"hash":1122,"mime":38,"name":1123,"path":15,"size":1124,"width":1025,"height":50,"sizeInBytes":1125},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","small_hoka_pb-protocol_coach room_article_cover (1).jpg",27.39,27389,{"ext":35,"url":1127,"hash":1128,"mime":38,"name":1129,"path":15,"size":1130,"width":1032,"height":58,"sizeInBytes":1131},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","medium_hoka_pb-protocol_coach room_article_cover (1).jpg",54.13,54130,{"ext":35,"url":1133,"hash":1134,"mime":38,"name":1135,"path":15,"size":1136,"width":477,"height":66,"sizeInBytes":1137},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","thumbnail_hoka_pb-protocol_coach room_article_cover (1).jpg",4.45,4448,"hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3",412.31,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","2026-02-09T14:22:22.534Z","2026-02-09T14:22:22.535Z",[],[1145,1148,1151,1154,1157,1158,1161,1164,1167,1170,1171,1174,1177],{"__component":1048,"id":1146,"text":1147},252,"\u003Cp>In tutti i miei anni non mi stanco mai di parlare con gli atleti delle loro strategie di gara e di andatura per tutte le distanze.\u003Cbr>\u003Cbr>La conversazione inizia spesso con: \"Quanto bene è andato il tuo allenamento?\".\u003C/p>",{"__component":1052,"id":1149,"hl_text":1150},159,"Questo è il punto di partenza. Non ha senso parlare di strategie di andatura se non si guarda indietro alla storia del proprio allenamento e alla preparazione per la gara.",{"__component":1048,"id":1152,"text":1153},253,"\u003Cp>Il tema successivo è quale gara o distanza si andrà a correre. È sempre fondamentale considerare il percorso su cui correrai. È collinare? Com'è la superficie? Quanto è larga la strada? Su che tipo di terreno correrai?\u003C/p>\u003Cp>Infine, il meteo. È un fattore molto importante per valutare le strategie su tutte le distanze. Ci sarà vento? Farà caldo, molto caldo o freddo? La superficie sarà asciutta, bagnata o ghiacciata? Sono tutti fattori rilevanti da tenere in considerazione.\u003C/p>",{"__component":1052,"id":1155,"hl_text":1156},160,"Quindi, iniziamo con i 5 km? Ho questo detto: \"Non lasciare che il primo chilometro sia il più veloce della tua gara\".",{"__component":1056,"id":234},{"__component":1048,"id":1159,"text":1160},254,"\u003Cp>Quante volte ho parlato con atleti dopo la gara e la risposta è stata: \"Forse sono partito un po' troppo veloce, ma mi sentivo bene...\". Questo è il problema principale. Trovare il giusto equilibrio e la disciplina per eseguire la strategia di gara.\u003Cbr>\u003Cbr>Nella forma più semplice: guarda il tuo allenamento e concorda un tempo obiettivo realistico tenendo conto dei fattori citati: meteo, condizioni del percorso, ecc. Punta a correre i primi due chilometri a qualche secondo al km più lentamente rispetto al ritmo medio obiettivo. Poi fai un controllo consapevole: come ti senti? Questo ritmo va bene? Lo mantengo per il prossimo chilometro o aumento gradualmente? Superati i 3 km, ne mancano 2. Se ti senti bene, inizia a incrementare leggermente lo sforzo e il ritmo in base alle tue sensazioni e inizia la spinta verso il traguardo. A 4 km manca solo un chilometro. Se ti senti bene, lancia la carica finale portando lo sforzo al limite e spingi fino alla fine.\u003C/p>",{"__component":1048,"id":1162,"text":1163},255,"\u003Cp>C'è uno schema simile per i 10 km. Tuttavia, nei 10 km applico la logica dei terzi.\u003C/p>",{"__component":1048,"id":1165,"text":1166},256,"\u003Cp>Primi 3 km leggermente più lenti del ritmo gara obiettivo.\u003C/p>\u003Cp>Secondi 3 km stabilizzati sul ritmo gara obiettivo.\u003C/p>\u003Cp>A 6 km controlla come ti senti. Mantieni lo sforzo o prova a incrementare leggermente il ritmo per i successivi 3 km.\u003C/p>\u003Cp>Sei a 9 km con un chilometro alla fine. Qui c'è la spinta finale. O mantieni lo sforzo dei 3 km precedenti o è una volata totale. Hai il controllo, gestiscila e corri fino in fondo.\u003C/p>",{"__component":1052,"id":1168,"hl_text":1169},161,"Amo assolutamente la Mezza Maratona, ma anche qui bisogna essere molto assennati con il ritmo e i livelli di sforzo.",{"__component":1056,"id":279},{"__component":1048,"id":1172,"text":1173},257,"\u003Cp>Il mio approccio standard alla mezza maratona è il seguente:\u003C/p>\u003Cp>Primi 5 km leggermente più lenti del ritmo gara obiettivo.\u003C/p>\u003Cp>Da 5 km a 15 km stabilizzati sul tuo ritmo gara obiettivo.\u003C/p>\u003Cp>Ti restano poi 6 km e poco più fino al traguardo. Qui decidi se mantenere lo sforzo o iniziare a forzare il ritmo fino alla fine.\u003C/p>",{"__component":1052,"id":1175,"hl_text":1176},162,"La Maratona è una distanza molto speciale per molte ragioni. 42,195 km. Così speciale.\n\nNon esiste una strategia semplice per la maratona perché, come tutti sappiamo, ci sono troppi fattori da considerare e, a dire il vero, potrei scriverci un intero capitolo di un libro.",{"__component":1048,"id":1178,"text":1179},258,"\u003Cp>Tutto ciò non tiene conto delle strategie di integrazione.\u003Cbr>\u003Cbr>Nella sua forma più elementare, non mi preoccupo troppo dei primi 5 km, se non per assicurarmi di non partire troppo forte. È importante essere pazienti. A seconda di dove parti, potresti non aver avuto la possibilità di fare un buon riscaldamento, quindi i primi 5 km servono solo a scaldare il corpo senza fretta né panico, con buon senso.\u003Cbr>\u003Cbr>Nei successivi 5 km, scendi gradualmente verso il tuo ritmo obiettivo, così da essere a regime ai 10 km.\u003Cbr>Dai 10 ai 20 km, l'obiettivo è non farsi prendere dal panico e non spingere. Ti sentirai bene, non sei partito troppo forte e stai solo entrando nel ritmo per cui ti sei allenato per settimane o mesi.\u003Cbr>\u003Cbr>Ai 20 km fai un controllo consapevole dello sforzo e del ritmo e mantienili fino ai 30 km. Avrai corso questa distanza molte volte in allenamento.\u003Cbr>\u003Cbr>Divido poi i successivi 12 km in tre parti. Da 30 a 35 km: mantenere lo sforzo e il ritmo dei chilometri precedenti. Poi i successivi 5 km fino ai 40 km. Poi il finale.\u003Cbr>Non c'è garanzia su come ti sentirai nelle ultime tre fasi della maratona, ma se ti sei allenato bene e sei stato sensato nell'esecuzione del piano, avrai ogni possibilità di finire alla grande.\u003C/p>",[1181,1189,1195,1202],{"id":1182,"documentId":1103,"preview_title":1183,"url":1184,"preview_intro":1185,"date":1004,"createdAt":1186,"updatedAt":1187,"publishedAt":1188,"locale":92,"final_note":1100},17,"Pacing strategies for 5km to Marathon Distances ","pacing-strategies-for-5km-to-marathon-distances","Pacing strategies for 5km to Marathon Distances Don’t let your first km be your fastest. Master race discipline with distance-specific strategies to help you avoid the \"went off too quick\" trap and finish every race strong.","2026-02-04T15:39:01.695Z","2026-02-10T17:23:15.719Z","2026-02-10T17:23:16.796Z",{"id":243,"documentId":1103,"preview_title":1190,"url":1191,"preview_intro":1192,"date":1004,"createdAt":1193,"updatedAt":1193,"publishedAt":1194,"locale":98,"final_note":1076},"Stratégies d'allure : du 5 km au Marathon","strategies-d-allure-du-5-km-au-marathon","Ne laissez pas votre premier kilomètre être le plus rapide. Maîtrisez la discipline de course avec des stratégies spécifiques à chaque distance pour vous aider à éviter le piège du \"parti trop vite\" et finir chaque course en force.","2026-02-24T09:52:27.599Z","2026-02-24T09:52:28.258Z",{"id":1196,"documentId":1103,"preview_title":1197,"url":1198,"preview_intro":1199,"date":1004,"createdAt":1200,"updatedAt":1200,"publishedAt":1201,"locale":104,"final_note":1083},32,"Pacing-Strategien: von 5 km bis zum Marathon","pacing-strategien-von-5-km-bis-zum-marathon","Lass deinen ersten Kilometer nicht deinen schnellsten sein. Meistere die Renndisziplin mit distanzspezifischen Strategien, die dir helfen, die „Zu-schnell-angegangen“-Falle zu vermeiden und jedes Rennen stark zu beenden.","2026-02-24T09:57:49.195Z","2026-02-24T09:57:49.869Z",{"id":1203,"documentId":1103,"preview_title":1204,"url":1205,"preview_intro":1206,"date":1004,"createdAt":1207,"updatedAt":1207,"publishedAt":1208,"locale":110,"final_note":1091},34,"Estrategias de ritmo: desde los 5 km hasta el Maratón","estrategias-de-ritmo-desde-los-5-km-hasta-el-maraton","No permitas que tu primer kilómetro sea el más rápido. Domina la disciplina de carrera con estrategias específicas para cada distancia que te ayuden a evitar la trampa de \"salir demasiado rápido\" y terminar cada carrera con fuerza.","2026-02-24T10:00:35.554Z","2026-02-24T10:00:36.235Z",{"id":1210,"documentId":1211,"preview_title":1212,"url":1213,"preview_intro":1214,"date":1004,"createdAt":1215,"updatedAt":1216,"publishedAt":1217,"locale":10,"final_note":1007,"image_preview":1218,"tags":1252,"body":1253,"seo":15,"localizations":1282},52,"mjbmdljz25wzejs4vb2aclbn","Allunghi","allunghi","Non lasciare che le tue gambe si intorpidiscano. Scopri perché 100 metri di sforzo controllato e rilassato sono l'anello mancante nel tuo allenamento.","2026-02-24T16:54:39.642Z","2026-02-24T17:12:55.767Z","2026-02-24T17:12:56.951Z",{"id":1219,"documentId":1220,"name":1221,"alternativeText":15,"caption":15,"width":631,"height":1011,"formats":1222,"hash":1247,"ext":35,"mime":38,"size":1248,"url":1249,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1250,"updatedAt":1250,"publishedAt":1251,"focalPoint":15},48,"roam1noe0gd0tgl7plt2zjfy","hoka_pb-protocol_coach room_article_cover (2).jpg",{"large":1223,"small":1229,"medium":1235,"thumbnail":1241},{"ext":35,"url":1224,"hash":1225,"mime":38,"name":1226,"path":15,"size":1227,"width":1018,"height":42,"sizeInBytes":1228},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","large_hoka_pb-protocol_coach room_article_cover (2).jpg",139.11,139106,{"ext":35,"url":1230,"hash":1231,"mime":38,"name":1232,"path":15,"size":1233,"width":1025,"height":50,"sizeInBytes":1234},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","small_hoka_pb-protocol_coach room_article_cover (2).jpg",37.35,37350,{"ext":35,"url":1236,"hash":1237,"mime":38,"name":1238,"path":15,"size":1239,"width":1032,"height":58,"sizeInBytes":1240},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","medium_hoka_pb-protocol_coach room_article_cover (2).jpg",80.86,80861,{"ext":35,"url":1242,"hash":1243,"mime":38,"name":1244,"path":15,"size":1245,"width":477,"height":66,"sizeInBytes":1246},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","thumbnail_hoka_pb-protocol_coach room_article_cover (2).jpg",4.92,4918,"hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81",573.42,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","2026-02-09T14:22:22.754Z","2026-02-09T14:22:22.755Z",[],[1254,1257,1260,1263,1266,1268,1271,1274,1276,1279],{"__component":1048,"id":1255,"text":1256},585,"\u003Cp data-path-to-node=\"4\">Come allenatore negli ultimi 30 anni, a volte do per scontato che quando inizio a seguire un nuovo atleta e inserisco nel suo programma la parola \"strides\" (allunghi), lui capisca automaticamente cosa intendo.\u003C/p>",{"__component":1052,"id":1258,"hl_text":1259},407,"Inevitabilmente avviene questa conversazione: \"Ehi coach, ho degli allunghi in programma lunedì dopo la corsa facile. Sono scatti?\".",{"__component":1048,"id":1261,"text":1262},586,"\u003Cp data-path-to-node=\"6\">La mia spiegazione per gli allunghi? Perché farli? È la seguente:\u003C/p>\u003Cp data-path-to-node=\"7\">\u003Cb data-path-to-node=\"7\" data-index-in-node=\"0\">\u003Cstrong>COSA SONO?\u003C/strong>\u003C/b> Gli allunghi sono tratti di circa 100 metri o 20 secondi di durata in cui corri al tuo ritmo/sforzo percepito del miglio, quindi a circa l'85-90% dello sforzo. Non sono sprint al 100%, ma piuttosto uno sforzo veloce più controllato.\u003C/p>\u003Cp data-path-to-node=\"8\">\u003Cb data-path-to-node=\"8\" data-index-in-node=\"0\">\u003Cstrong>COME DOVRESTI CORRERLI?\u003C/strong>\u003C/b> Dopo il riscaldamento o una sessione leggera. Prenditi qualche minuto per concentrarti sulle aree che sentivi contratte durante la corsa e fai un po' di stretching leggero per scioglierle.\u003C/p>\u003Cp data-path-to-node=\"9\">Inizia l'allungo accelerando gradualmente verso un ritmo veloce nei primi 25 metri. È importante non accelerare troppo bruscamente per evitare infortuni.\u003C/p>\u003Cp data-path-to-node=\"10\">Nei successivi 25 metri dovresti aver raggiunto la velocità massima e puoi concentrarti sul rimanere rilassato a un ritmo sostenuto, lasciando che il tuo corpo faccia il lavoro. Concentrati sulla postura, restando rilassato, controllato, senza agitare le braccia e stando più sulle punte che sui talloni.\u003C/p>\u003Cp data-path-to-node=\"11\">Concentrati sul rimanere rilassato al ritmo dell'allungo e poi, negli ultimi 20 metri, rallenta gradualmente fino a fermarti.\u003C/p>",{"__component":1052,"id":1264,"hl_text":1265},408,"Il recupero dopo un allungo è un recupero completo. Una bella camminata rilassata fino al punto di partenza e poi si riparte.",{"__component":1056,"id":1267},232,{"__component":1052,"id":1269,"hl_text":1270},409,"In genere li inserisco in un programma in diversi modi.",{"__component":1048,"id":1272,"text":1273},587,"\u003Cp data-path-to-node=\"14\">\u003Cb data-path-to-node=\"14\" data-index-in-node=\"0\">\u003Cstrong>DOPO UNA CORSA DI RECUPERO FACILE\u003C/strong>\u003C/b> Gli allunghi ti aiutano a lavorare sulla meccanica in brevi sforzi sui 100 metri. È molto più facile concentrarsi sulla forma quando non si è eccessivamente stanchi. Ti aiuta a pensare a come stai correndo, sulle punte e sentendoti rilassato. Rende la corsa veloce un processo più naturale per il corpo. Per gli atleti che corrono distanze più lunghe, è un'ottima opportunità per inserire un po' di velocità nel piano di allenamento. Con gran parte dell'allenamento focalizzato su velocità ridotte per costruire i sistemi aerobici, gli allunghi permettono di incorporare velocità senza sacrificare un'intera giornata di lavoro.\u003C/p>\u003Cp data-path-to-node=\"15\">\u003Cb data-path-to-node=\"15\" data-index-in-node=\"0\">\u003Cstrong>COME PARTE DEL RISCALDAMENTO PER UNA SESSIONE VELOCE O UNA GARA\u003C/strong>\u003C/b> Gli allunghi sono ottimi come parte del riscaldamento per un allenamento più intenso. Dopo un po' di jogging, sono un'introduzione dolce per abituare il corpo alla sensazione di correre più velocemente.\u003C/p>\u003Cp data-path-to-node=\"16\">\u003Cb data-path-to-node=\"16\" data-index-in-node=\"0\">\u003Cstrong>DURANTE L'ALLENAMENTO PER LA MARATONA\u003C/strong>\u003C/b> Gli allunghi sono un ottimo modo per \"allungare\" le gambe dopo una sessione facile. Spesso nell'allenamento per la maratona le gambe possono appesantirsi a causa del chilometraggio e dei medi. Gli allunghi aiutano a spezzare questa routine e danno più varietà al training.\u003C/p>\u003Cp data-path-to-node=\"17\">Non c'è niente di meglio che, dopo una sessione leggera, allungare il passo, distendere le gambe, mettersi sulle punte e sentirsi rilassati. Perfetto.\u003C/p>",{"__component":1056,"id":1275},233,{"__component":1052,"id":1277,"hl_text":1278},410,"Come puoi vedere, gli allunghi hanno decisamente un posto in ogni programma di allenamento equilibrato.",{"__component":1048,"id":1280,"text":1281},588,"\u003Cp data-path-to-node=\"19\">Quindi, perché non iniziare a inserire gli allunghi nel tuo programma settimanale? Come puoi vedere, ci sono numerosi vantaggi derivanti dall'integrazione di questo lavoro di velocità \"silenzioso\". Analizza la tua settimana tipo e individua dove poter inserire questa breve, ma utilissima, aggiunta al tuo programma settimanale.\u003C/p>",[1283,1291,1298,1306],{"id":1284,"documentId":1211,"preview_title":1285,"url":1286,"preview_intro":1287,"date":1004,"createdAt":1288,"updatedAt":1289,"publishedAt":1290,"locale":92,"final_note":1100},38,"Strides","strides","Don't let your legs get stale. Discover why 100m of controlled, relaxed effort is the missing link in your training. Learn exactly how to execute strides to inject speed into your plan without sacrificing recovery.","2026-02-04T15:40:05.911Z","2026-02-24T14:44:56.827Z","2026-02-24T14:44:58.063Z",{"id":874,"documentId":1211,"preview_title":1292,"url":1293,"preview_intro":1294,"date":1004,"createdAt":1295,"updatedAt":1296,"publishedAt":1297,"locale":98,"final_note":1076},"Lignes droites","lignes-droites","Ne laissez pas vos jambes s'engourdir. Découvrez pourquoi 100 m d'effort contrôlé et détendu sont le maillon manquant de votre entraînement. ","2026-02-24T17:04:16.386Z","2026-02-24T17:18:52.435Z","2026-02-24T17:18:53.693Z",{"id":1299,"documentId":1211,"preview_title":1300,"url":1301,"preview_intro":1302,"date":1004,"createdAt":1303,"updatedAt":1304,"publishedAt":1305,"locale":104,"final_note":1083},54,"Steigerungsläufe","steigerungslaeufe","Lass deine Beine nicht schwerfällig werden. Erfahre, warum 100 m kontrollierte, entspannte Anstrengung das fehlende Bindeglied in deinem Training sind. ","2026-02-24T17:06:54.786Z","2026-02-24T17:19:16.798Z","2026-02-24T17:19:18.021Z",{"id":764,"documentId":1211,"preview_title":1307,"url":1308,"preview_intro":1309,"date":1004,"createdAt":1310,"updatedAt":1311,"publishedAt":1312,"locale":110,"final_note":1091},"Rectas","rectas","No dejes que tus piernas se estanquen. Descubre por qué 100m de esfuerzo fluido y controlado son el eslabón perdido de tu plan. Aprende a ejecutar progresivos para ganar velocidad sin sacrificar tu recuperación.","2026-02-24T17:09:32.626Z","2026-02-25T08:30:03.276Z","2026-02-25T08:30:04.488Z",{"pagination":1314},{"page":891,"pageSize":892,"pageCount":891,"total":1315},3,{"data":1317,"meta":1457},[1318,1388],{"id":243,"documentId":1319,"title":1320,"slug":1321,"intro":1322,"external_url":1323,"createdAt":1324,"updatedAt":1324,"publishedAt":1325,"locale":10,"tags":1326,"preview_image":1327,"localizations":1363},"vhcs9urpfp8g3ifycrlp3g8c","Esercizi di Mobilità e Forza per i Runner","warm-up-and-cool-down-routines","• Calf Raises (Sollevamenti sulle punte): Rafforzano la parte inferiore delle gambe e il tendine d'Achille (eseguiti su due gambe o a gamba singola) per prevenire infortuni.\n• Affondi Posteriori: Un esercizio unilaterale (a gamba singola) che sviluppa la forza dei quadricipiti e la stabilità dinamica, essenziali per il movimento della corsa.\n• Plank: Una tenuta isometrica per costruire un core forte, che impedisce al corpo di \"cedere\" quando subentra la fatica.","https://vimeo.com/1163033670","2026-02-24T10:34:34.078Z","2026-02-24T10:34:34.406Z",[],{"id":1328,"documentId":1329,"name":1330,"alternativeText":15,"caption":15,"width":1331,"height":1011,"formats":1332,"hash":1359,"ext":35,"mime":38,"size":1360,"url":1361,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1362,"updatedAt":1362,"publishedAt":1362,"focalPoint":15},50,"ouu87t50h3lk2epfk0v1zm3s","hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",4800,{"large":1333,"small":1339,"medium":1345,"thumbnail":1351},{"ext":35,"url":1334,"hash":1335,"mime":38,"name":1336,"path":15,"size":1337,"width":42,"height":639,"sizeInBytes":1338},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","large_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",53.15,53150,{"ext":35,"url":1340,"hash":1341,"mime":38,"name":1342,"path":15,"size":1343,"width":50,"height":646,"sizeInBytes":1344},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","small_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",16.07,16065,{"ext":35,"url":1346,"hash":1347,"mime":38,"name":1348,"path":15,"size":1349,"width":58,"height":653,"sizeInBytes":1350},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","medium_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",32.26,32256,{"ext":35,"url":1352,"hash":1353,"mime":38,"name":1354,"path":15,"size":1355,"width":1356,"height":1357,"sizeInBytes":1358},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","thumbnail_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",5.2,245,138,5204,"hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f",518.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","2026-02-09T14:30:40.594Z",[1364,1370,1376,1382],{"id":1102,"documentId":1319,"title":1365,"slug":1321,"intro":1366,"external_url":1323,"createdAt":1367,"updatedAt":1368,"publishedAt":1369,"locale":92},"Mobility and Strength\u2028Exercises for Runners","• Calf Raises: Strengthening the lower legs and Achilles tendon (performed on two legs or single-leg) to prevent injuries.\n• Reverse Lunges: A unilateral (single-leg) exercise that builds quad strength and dynamic stability essential for the running motion.\n• Planks: An isometric hold to build a strong core, which prevents the body from collapsing when fatigue sets in.","2026-02-08T17:00:38.548Z","2026-02-10T16:43:45.001Z","2026-02-10T16:43:45.305Z",{"id":1196,"documentId":1319,"title":1371,"slug":1372,"intro":1373,"external_url":1323,"createdAt":1374,"updatedAt":1374,"publishedAt":1375,"locale":98},"Exercices de Mobilité et de Renforcement pour les Coureurs","exercices-de-mobilite-et-de-renforcement-pour-les-coureurs","• Extensions mollets (Calf Raises) : Renforcement du bas des jambes et du tendon d'Achille (effectué sur deux jambes ou en unilatéral) pour prévenir les blessures.\n• Fentes arrière : Un exercice unilatéral qui développe la force des quadriceps et la stabilité dynamique, essentielles au mouvement de la course.\n• Planche (Planks) : Un maintien isométrique pour construire une sangle abdominale solide, ce qui empêche le corps de s'affaisser lorsque la fatigue s'installe.","2026-02-24T10:36:27.341Z","2026-02-24T10:36:27.717Z",{"id":1203,"documentId":1319,"title":1377,"slug":1378,"intro":1379,"external_url":1323,"createdAt":1380,"updatedAt":1380,"publishedAt":1381,"locale":104},"Mobilitäts- und Kraftübungen für Läufer","mobilitaets-und-kraftuebungen-fuer-laeufer","• Wadenheben (Calf Raises): Stärkung der Unterschenkel und der Achillessehne (beidbeinig oder einbeinig ausgeführt), um Verletzungen vorzubeugen.\n• Ausfallschritte nach hinten (Reverse Lunges): Eine einseitige Übung, die Quadrizeps-Kraft und dynamische Stabilität aufbaut – entscheidend für die Laufbewegung.\n• Planks (Unterarmstütz): Ein isometrisches Halten zum Aufbau einer starken Rumpfmuskulatur, die verhindert, dass ldie Körperhaltung bei Ermüdung zusammensackt.","2026-02-24T10:37:13.629Z","2026-02-24T10:37:13.957Z",{"id":5,"documentId":1319,"title":1383,"slug":1384,"intro":1385,"external_url":1323,"createdAt":1386,"updatedAt":1386,"publishedAt":1387,"locale":110},"Ejercicios de Movilidad y Fuerza para Corredores","ejercicios-de-movilidad-y-fuerza-para-corredores","• Elevación de talones (Calf Raises): Fortalece la parte inferiore de las piernas y el tendón de Aquiles (realizado a dos piernas o a una sola pierna) para prevenir lesiones.\n• Zancadas traseras (Reverse Lunges): Un ejercicio unilateral que desarrolla la fuerza del cuádriceps y la estabilidad dinámica, esenciales para el movimiento de carrera.\n• Plancha (Planks): Un mantenimiento isométrico para construir un núcleo (core) fuerte, lo que evita que el cuerpo se desplome cuando aparece la fatiga.","2026-02-24T10:37:56.694Z","2026-02-24T10:37:57.025Z",{"id":1284,"documentId":1389,"title":1390,"slug":1391,"intro":1392,"external_url":1393,"createdAt":1394,"updatedAt":1394,"publishedAt":1395,"locale":10,"tags":1396,"preview_image":1397,"localizations":1430},"yv1409gyzg7psfcrpw7tg9nf","Esercizi per la tecnica di corsa: oscillazione delle braccia, cadenza, postura","esercizi-per-la-tecnica-di-corsa-oscillazione-delle-braccia-cadenza-postura","• A-Skip: Si concentra sulla spinta delle ginocchia verso l'alto e sulla postura eretta per rinforzare una meccanica efficiente.\n• B-Skip: Estende la spinta del ginocchio per focalizzarsi sull'estensione della gamba e sul movimento di \"zampata\" nel ritorno a terra.\n• Calciata dietro (Butt Kicks): Movimento rapido del tallone verso il gluteo per migliorare il reclutamento dei bicipiti femorali e la cadenza.\n• Centro di massa: L'obiettivo di questi esercizi è insegnare ad appoggiare il piede direttamente sotto le anche (non davanti) per generare la massima potenza.","https://vimeo.com/1163033847","2026-02-24T10:42:33.346Z","2026-02-24T10:42:33.733Z",[],{"id":823,"documentId":1398,"name":1399,"alternativeText":15,"caption":15,"width":1331,"height":1011,"formats":1400,"hash":1425,"ext":35,"mime":38,"size":1426,"url":1427,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1428,"updatedAt":1428,"publishedAt":1429,"focalPoint":15},"amtrrg5mtzh5rl4ojqxaohhc","hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",{"large":1401,"small":1407,"medium":1413,"thumbnail":1419},{"ext":35,"url":1402,"hash":1403,"mime":38,"name":1404,"path":15,"size":1405,"width":42,"height":639,"sizeInBytes":1406},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","large_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",39.72,39723,{"ext":35,"url":1408,"hash":1409,"mime":38,"name":1410,"path":15,"size":1411,"width":50,"height":646,"sizeInBytes":1412},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","small_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",14.9,14902,{"ext":35,"url":1414,"hash":1415,"mime":38,"name":1416,"path":15,"size":1417,"width":58,"height":653,"sizeInBytes":1418},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","medium_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",26.4,26395,{"ext":35,"url":1420,"hash":1421,"mime":38,"name":1422,"path":15,"size":1423,"width":1356,"height":1357,"sizeInBytes":1424},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","thumbnail_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",5.39,5385,"hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d",412.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","2026-02-09T14:31:13.865Z","2026-02-09T14:31:13.866Z",[1431,1438,1444,1450],{"id":1085,"documentId":1389,"title":1432,"slug":1433,"intro":1434,"external_url":1393,"createdAt":1435,"updatedAt":1436,"publishedAt":1437,"locale":92},"Running form drills:\u2028Arm swing, Cadence, Posture","running-form-drills-arm-swing-cadence-posture","• A-Skip: Focuses on high knee drive and upright posture to reinforce efficient mechanics.\n• B-Skip: Extends the knee drive to focus on leg extension and the \"pawing\" motion back to the ground.\n• Butt Kicks: Rapid heel-to-glute movement to improve hamstring recruitment and cadence.\nCenter of Mass: The goal of these drills is to teach landing the foot directly under the hips (not in front) to generate maximum power.","2026-02-08T16:57:27.321Z","2026-02-10T16:42:59.564Z","2026-02-10T16:42:59.878Z",{"id":1439,"documentId":1389,"title":1440,"slug":1441,"intro":1434,"external_url":1393,"createdAt":1442,"updatedAt":1442,"publishedAt":1443,"locale":98},40,"Éducatifs de course : balancement des bras, cadence, posture","educatifs-de-course-balancement-des-bras-cadence-posture","2026-02-24T10:44:48.647Z","2026-02-24T10:44:49.033Z",{"id":1110,"documentId":1389,"title":1445,"slug":1446,"intro":1447,"external_url":1393,"createdAt":1448,"updatedAt":1448,"publishedAt":1449,"locale":104},"Lauf-ABC: Armarbeit, Schrittfrequenz, Körperhaltung","lauf-abc-armarbeit-schrittfrequenz-koerperhaltung","• A-Skip (Kniehebelauf-Variante): Konzentriert sich auf den Kniehub und eine aufrechte Haltung, um eine effiziente Mechanik zu festigen.\n• B-Skip (Laufschritt mit Beinsteckung): Erweitert den Kniehub um die Beinstreckung und die greifende „Wischbewegung“ zurück zum Boden.\n• Anfersen (Butt Kicks): Schnelle Bewegung der Ferse zum Gesäß, um die Aktivierung der hinteren Oberschenkelmuskulatur eund die Schrittfrequenz zu verbessern.\n• Körperschwerpunkt: Das Ziel dieser Übungen ist es, das Aufsetzen des Fußes direkt unter der Hüfte (nicht davor) zu trainieren, um maximale Kraft zu erzeugen.","2026-02-24T10:45:58.205Z","2026-02-24T10:45:58.526Z",{"id":1451,"documentId":1389,"title":1452,"slug":1453,"intro":1454,"external_url":1393,"createdAt":1455,"updatedAt":1455,"publishedAt":1456,"locale":110},44,"Técnica de carrera: braceo, cadencia, postura","tecnica-de-carrera-braceo-cadencia-postura","• A-Skip: Se centra en la elevación de rodillas y en una postura erguida para reforzar una mecánica eficiente.\n• B-Skip: Extiende la elevación de rodilla para enfocarse en la extensión de la pierna y en el movimiento de \"zarpazo\" hacia el suelo.\n• Skiping de talones (Butt Kicks): Movimiento rápido del talón al glúteo para mejorar el reclutamiento de los isquiotibiales y la cadencia.\n• Centro de masas: El objetivo de estos ejercicios es enseñar a aterrizar el pie directamente bajo las caderas (no delante) para generar la máxima potencia.","2026-02-24T10:47:08.929Z","2026-02-24T10:47:09.254Z",{"pagination":1458},{"page":891,"pageSize":1459,"pageCount":1459,"total":892},2,1774381776384]