{"id":86916,"date":"2025-03-18T12:06:39","date_gmt":"2025-03-18T12:06:39","guid":{"rendered":"https:\/\/www.joma-sport.com\/blog\/?p=86916"},"modified":"2025-03-18T12:12:28","modified_gmt":"2025-03-18T12:12:28","slug":"como-preparar-se-para-correr-uma-meia-maratona","status":"publish","type":"post","link":"https:\/\/www.joma-sport.com\/blog\/pt-pt\/como-preparar-se-para-correr-uma-meia-maratona\/","title":{"rendered":"Como preparar-se para correr uma meia maratona?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"86916\" class=\"elementor elementor-86916\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f25b9b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f25b9b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d2ae72c\" data-id=\"d2ae72c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-788df17 elementor-widget elementor-widget-text-editor\" data-id=\"788df17\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<h2 style=\"text-align: justify;\">Se est\u00e1 a pensar em correr a sua primeira meia maratona e precisa de saber como se preparar, na Joma, como especialistas em desporto, vamos detalhar ponto por ponto.<\/h2><p style=\"text-align: justify;\">A meia maratona est\u00e1 a tornar-se cada vez mais popular entre os <strong>corredores experientes que se propuseram a progredir e aumentar a dist\u00e2ncia<\/strong>. A raz\u00e3o \u00e9 que, apesar de requerer grande esfor\u00e7o f\u00edsico, \u00e9 mais acess\u00edvel do que uma maratona completa. Embora nem todos estejam preparados para enfrent\u00e1-la, e \u00e9 por isso que vamos explicar agora todas as chaves.<\/p><p style=\"text-align: justify;\">Para completar com sucesso os <strong>21,097 km<\/strong> de uma meia maratona, \u00e9 essencial planear e estabelecer objetivos concretos, e ter superado previamente provas de menor dist\u00e2ncia como os 5k e os 10k. Entrando em detalhe, passamos a dar-lhe uma <strong>s\u00e9rie de conselhos para ajud\u00e1-lo a conquistar cada quil\u00f3metro.<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3e1740a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3e1740a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bd4cfee\" data-id=\"bd4cfee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39990c8 elementor-widget elementor-widget-text-editor\" data-id=\"39990c8\" data-element_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<h2 style=\"text-align: justify;\"><strong>Em quanto tempo posso preparar-me para uma meia maratona?<\/strong><\/h2><p style=\"text-align: justify;\">O mais importante a ter em conta \u00e9 que a prepara\u00e7\u00e3o para uma meia maratona depende do n\u00edvel que tiveres previamente. Deve ser <strong>constante e progressiva<\/strong>, ou seja, n\u00e3o come\u00e7ar muito forte desde o in\u00edcio nem acumular tempo de treino, j\u00e1 que isso levar\u00e1 a les\u00f5es e mais fadiga<strong>. Deves ir aumentando o volume e a intensidade nos treinos semana ap\u00f3s semana<\/strong>. Esta forma gradual permitir-te-\u00e1 desfrutar de uma experi\u00eancia agrad\u00e1vel e sem les\u00f5es.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-215daaa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"215daaa\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6b94cab\" data-id=\"6b94cab\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b14fd68 elementor-widget elementor-widget-image\" data-id=\"b14fd68\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 05-08-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-85590\" alt=\"\" srcset=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-768x512.jpg 768w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-300x200.jpg 300w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-1024x682.jpg 1024w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-1536x1024.jpg 1536w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667-455x303.jpg 455w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/3G5A9667.jpg 2000w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e2d5ce7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e2d5ce7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e135aad\" data-id=\"e135aad\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe1fe1e elementor-widget elementor-widget-text-editor\" data-id=\"fe1fe1e\" data-element_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<table style=\"width: 100%; border-collapse: collapse; border-style: solid; border-color: #011273;\"><tbody><tr><td style=\"width: 33.3333%; border-style: solid; border-color: #00115e; background-color: #0a2494; text-align: center;\"><span style=\"color: #ffffff;\"><strong>Se \u00e9s principiante<\/strong><\/span><\/td><td style=\"width: 33.3333%; border-style: solid; border-color: #011273; background-color: #0a2494; text-align: center;\"><span style=\"color: #ffffff;\"><strong>Se tens experi\u00eancia em 5k ou 10k<\/strong><\/span><\/td><td style=\"width: 33.3333%; border-style: solid; border-color: #011273; background-color: #0a2494; text-align: center; vertical-align: middle;\"><p><span style=\"color: #ffffff;\"><strong>Se j\u00e1 correste uma meia maratona antes<\/strong><\/span><\/p><\/td><\/tr><tr><td style=\"width: 33.3333%; border-style: solid; border-color: #011273;\"><ul><li>Dura\u00e7\u00e3o: 12 a 16 semanas<\/li><li>Frequ\u00eancia: 3-4 treinos por semana<\/li><li>Objetivo: Habituar o corpo \u00e0 dist\u00e2ncia, melhorar resist\u00eancia e evitar les\u00f5es.<\/li><li>Metodologia: Come\u00e7a com caminhadas, trotes curtos e o m\u00e9todo CaCo (caminhar-correr), aumentando progressivamente a dist\u00e2ncia. Tamb\u00e9m \u00e9 bom incluir um dia de gin\u00e1sio para adaptar a musculatura a correr.<\/li><\/ul><\/td><td style=\"width: 33.3333%; border-color: #011273; border-style: solid;\"><ul><li>Dura\u00e7\u00e3o: 8 a 12 semanas<\/li><li>Frequ\u00eancia: 4-5 treinos por semana<\/li><li>Objetivo: Melhorar resist\u00eancia e ritmo de corrida.<\/li><li>Metodologia: Combina corridas longas com treinos de velocidade e for\u00e7a.<\/li><\/ul><\/td><td style=\"width: 33.3333%;\"><ul><li>Dura\u00e7\u00e3o: 6 a 10 semanas<\/li><li>Frequ\u00eancia: 5-6 treinos espec\u00edficos para meia maratona por semana<\/li><li>Objetivo: Melhorar o teu tempo e desempenho.<\/li><li>Metodologia: Foca-te na estrat\u00e9gia de corrida e na alimenta\u00e7\u00e3o espec\u00edfica do plano de prepara\u00e7\u00e3o.<\/li><\/ul><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2976f2d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2976f2d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-99526c0\" data-id=\"99526c0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e0f412d elementor-widget elementor-widget-text-editor\" data-id=\"e0f412d\" data-element_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<p style=\"text-align: justify;\">Importante! Tem em conta que <strong>\u00e9 sempre necess\u00e1rio respeitar o tempo de descanso<\/strong> para garantir uma boa recupera\u00e7\u00e3o ap\u00f3s cada sess\u00e3o.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c2b7b59 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c2b7b59\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-064cfcc\" data-id=\"064cfcc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a45e591 elementor-widget elementor-widget-text-editor\" data-id=\"a45e591\" data-element_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<h2><strong>N\u00e3o te esque\u00e7as de contar com o equipamento t\u00e9cnico adequado<\/strong><\/h2>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-15a9ab2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"15a9ab2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40140dd\" data-id=\"40140dd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-147b7ea elementor-widget elementor-widget-text-editor\" data-id=\"147b7ea\" data-element_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<ol><li><h3 style=\"text-align: justify;\"><a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/calcado\/\" target=\"_blank\" rel=\"noopener\"><strong>Sapatilhas de corrida<\/strong><\/a><\/h3><\/li><\/ol><p style=\"text-align: justify;\">As <a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/calcado\/\" target=\"_blank\" rel=\"noopener\">sapatilhas para correr<\/a> uma meia maratona devem ser <strong>confort\u00e1veis, leves e adequadas para o teu tipo de passada<\/strong>; assim permitir-te-\u00e3o correr com menos esfor\u00e7o. Outro aspeto importante \u00e9 a <strong>amortiza\u00e7\u00e3o<\/strong> na hora de reduzir o risco de les\u00f5es. E para os corredores mais experientes, uma boa op\u00e7\u00e3o para melhorar o rendimento s\u00e3o as <strong>sapatilhas com placa de carbono<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-adb346d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"adb346d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b8ea8d0\" data-id=\"b8ea8d0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b579042 elementor-widget elementor-widget-image\" data-id=\"b579042\" data-element_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<a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/calcado\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"510\" src=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/DSC08897-1-768x510.jpg\" class=\"attachment-medium_large size-medium_large wp-image-85608\" alt=\"\" srcset=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/DSC08897-1-768x510.jpg 768w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/DSC08897-1-300x199.jpg 300w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/DSC08897-1-455x302.jpg 455w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/DSC08897-1.jpg 1002w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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-cc6c2d0 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"cc6c2d0\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/calcado\/\" target=\"_blank\">\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\">Comprar sapatilhas de corrida Joma<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c31e8ed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c31e8ed\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7d13bb1\" data-id=\"7d13bb1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c2ec60 elementor-widget elementor-widget-text-editor\" data-id=\"5c2ec60\" data-element_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<h3 style=\"text-align: justify;\"><strong>2. <a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/vestuario\/\" target=\"_blank\" rel=\"noopener\">Roupa t\u00e9cnica e transpir\u00e1vel<\/a><\/strong><\/h3><p style=\"text-align: justify;\"><a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/vestuario\/\" target=\"_blank\" rel=\"noopener\">T-shirts, cal\u00e7\u00f5es e cal\u00e7as justas<\/a> s\u00e3o o material t\u00e9cnico que sim ou sim precisas para enfrentar uma corrida. E \u00e9 fundamental que esta roupa seja elaborada com <strong>tecidos leves e transpir\u00e1veis<\/strong>, com tecnologia capaz de evacuar o suor e de manter o corpo a temperatura constante. Em climas frios, podes usar manga comprida e luvas.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0d9ea30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0d9ea30\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b4fc5f5\" data-id=\"b4fc5f5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-25ca28a elementor-widget elementor-widget-image\" data-id=\"25ca28a\" data-element_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<a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/vestuario\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/JOMA-RUNNIG-DAY_CAMBIO-1_540-2-1-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-85626\" alt=\"\" srcset=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/JOMA-RUNNIG-DAY_CAMBIO-1_540-2-1-768x512.jpg 768w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/JOMA-RUNNIG-DAY_CAMBIO-1_540-2-1-300x200.jpg 300w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/JOMA-RUNNIG-DAY_CAMBIO-1_540-2-1-455x303.jpg 455w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/JOMA-RUNNIG-DAY_CAMBIO-1_540-2-1.jpg 998w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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-8150d15 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"8150d15\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/vestuario\/\" target=\"_blank\">\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\">Comprar roupa de corrida Joma<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-210bcc9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"210bcc9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-007c4ca\" data-id=\"007c4ca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b5f000 elementor-widget elementor-widget-text-editor\" data-id=\"8b5f000\" data-element_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<h3 style=\"text-align: justify;\"><strong>3. <a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/acessorios\/\" target=\"_blank\" rel=\"noopener\">Acess\u00f3rios<\/a><\/strong><\/h3><p style=\"text-align: justify;\">Um dos <a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/acessorios\/\" target=\"_blank\" rel=\"noopener\">acess\u00f3rios<\/a> que devem fazer parte do equipamento para enfrentar uma meia maratona s\u00e3o as <strong>meias desportivas sem costuras <\/strong>para evitar bolhas. Tamb\u00e9m s\u00e3o muito \u00fateis os <strong>bra\u00e7adeiras<\/strong> para levar o telem\u00f3vel. E para permanecer hidratado, outros complementos indispens\u00e1veis s\u00e3o os <strong>coletes e os cintos de hidrata\u00e7\u00e3o.<\/strong> Neles poder\u00e1s levar a tua \u00e1gua, os teus g\u00e9is e as tuas barras energ\u00e9ticas.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9e46998 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9e46998\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc16774\" data-id=\"bc16774\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb0b17c elementor-widget elementor-widget-image\" data-id=\"bb0b17c\" data-element_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<a href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/acessorios\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-768x512.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-85644\" alt=\"\" srcset=\"https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-768x512.jpeg 768w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-300x200.jpeg 300w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-1024x683.jpeg 1024w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-1536x1024.jpeg 1536w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-2048x1366.jpeg 2048w, https:\/\/www.joma-sport.com\/blog\/wp-content\/uploads\/2025\/02\/GEMMA-59af3e52-3625-49ed-8687-976cec1804f2-455x303.jpeg 455w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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-7e9f1f1 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"7e9f1f1\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.joma-sport.com\/pt_PT\/desporto\/corrida\/acessorios\/\" target=\"_blank\">\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\">Comprar acess\u00f3rios de corrida Joma<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cc4a1e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cc4a1e1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-85969c6\" data-id=\"85969c6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b17242 elementor-widget elementor-widget-text-editor\" data-id=\"5b17242\" data-element_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<h2 style=\"text-align: justify;\"><strong>Como deve ser a alimenta\u00e7\u00e3o e hidrata\u00e7\u00e3o?<\/strong><\/h2><p style=\"text-align: justify;\">Como em qualquer outra prova de corrida, \u00e9 essencial <strong>consumir o n\u00famero suficiente de calorias para satisfazer as necessidades energ\u00e9ticas do corpo<\/strong>. Seguindo uma alimenta\u00e7\u00e3o e hidrata\u00e7\u00e3o corretas, evitar\u00e1s a fadiga e melhorar\u00e1s o desempenho.<\/p><ul><li style=\"text-align: justify;\"><strong>Antes da corrida<\/strong>: 48-72 horas antes, aumenta o consumo de carboidratos complexos (massa, arroz, aveia) para encher os dep\u00f3sitos de glicog\u00e9nio.<\/li><li style=\"text-align: justify;\"><strong>Durante a corrida<\/strong>: hidrata-te com \u00e1gua, g\u00e9is energ\u00e9ticos e bebidas isot\u00f3nicas, que te ajudar\u00e3o a manter os n\u00edveis de energia e hidrata\u00e7\u00e3o.<\/li><li style=\"text-align: justify;\"><strong>Depois da corrida<\/strong>: repor os nutrientes e l\u00edquidos perdidos. Consumir alimentos ricos em prote\u00ednas e carboidratos para reconstruir os tecidos musculares e restaurar os n\u00edveis de energia. Tamb\u00e9m beber uma grande quantidade de l\u00edquidos e descansar adequadamente durante o dia ap\u00f3s a corrida.<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d95acdc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d95acdc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5865143\" data-id=\"5865143\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ec29a1 elementor-widget elementor-widget-text-editor\" data-id=\"4ec29a1\" data-element_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<p style=\"text-align: justify;\">E agora fica o conselho mais importante&#8230; Desfruta da corrida! Seguindo cada dica, usando o equipamento adequado e, claro, deixando-te levar pela tua motiva\u00e7\u00e3o, est\u00e1s mais do que pronto\/a para enfrentar a tua primeira meia maratona.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Se est\u00e1 a pensar em correr a sua primeira meia maratona e precisa de saber como se preparar, na Joma, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":85668,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[68],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Como preparar-se para correr uma meia maratona? - Joma World<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.joma-sport.com\/blog\/pt-pt\/como-preparar-se-para-correr-uma-meia-maratona\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Como preparar-se para correr uma meia maratona? 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