Ko\u015fu, ekipman ve \u00fcyelik gerektirmeyen, istedi\u011finiz zaman ve yerde yap\u0131labilen bir spordur. Ancak ko\u015fuya do\u011fru \u015fekilde ba\u015flamamak, sakatl\u0131klara ve k\u0131sa s\u00fcrede vazge\u00e7meye yol a\u00e7abilir.<\/p>\n
Uzun s\u00fcredir hareketsiz olanlar i\u00e7in ko\u015fuya do\u011frudan ba\u015flamak yerine \u00f6nce tempolu y\u00fcr\u00fcy\u00fc\u015fle ba\u015flamak \u00f6nerilir. Ard\u0131ndan y\u00fcr\u00fcy\u00fc\u015f ve hafif ko\u015fuyu d\u00f6n\u00fc\u015f\u00fcml\u00fc yapmak, v\u00fccudun yava\u015f yava\u015f uyum sa\u011flamas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r.<\/p>\n
Aya\u011f\u0131n\u0131za uygun, iyi destek sa\u011flayan bir ko\u015fu ayakkab\u0131s\u0131, sakatl\u0131k riskini azalt\u0131r. Eskimi\u015f ayakkab\u0131larla ko\u015fmak, diz ve ayak bile\u011fi sorunlar\u0131na yol a\u00e7abilir.<\/p>\n
Ko\u015fudan \u00f6nce birka\u00e7 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f ve hafif hareketlerle \u0131s\u0131nmak, ko\u015fu sonras\u0131nda ise yava\u015flayarak so\u011fumak ve esneme hareketleri yapmak \u00f6nemlidir.<\/p>\n
Mesafe ve h\u0131z\u0131 birden art\u0131rmamak, haftada birka\u00e7 g\u00fcn ko\u015fmak ve aralarda dinlenme g\u00fcnleri b\u0131rakmak, a\u015f\u0131r\u0131 y\u00fcklenme sakatl\u0131klar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. A\u011fr\u0131 hissedildi\u011finde ko\u015fuya ara vermek gerekir.<\/p>\n
Eymir G\u00f6l\u00fc, G\u00f6lba\u015f\u0131 Mogan G\u00f6l\u00fc \u00e7evresi, ODT\u00dc orman\u0131 yollar\u0131 ve \u015fehir parklar\u0131, Ankara’da ko\u015fucular\u0131n s\u0131k\u00e7a tercih etti\u011fi alanlard\u0131r. Yaz\u0131n s\u0131cak saatlerden, k\u0131\u015f\u0131n ise buzlu yollardan ka\u00e7\u0131nmak gerekir.<\/p>\n
K\u00fc\u00e7\u00fck hedefler koymak, ilerlemeyi kaydetmek ve bir ko\u015fu grubuna kat\u0131lmak, motivasyonu art\u0131r\u0131r.<\/p>\n
Kalp ve tansiyon sorunu olanlar, ko\u015fuya ba\u015flamadan \u00f6nce hekimlerine dan\u0131\u015fmal\u0131d\u0131r.<\/p>\n
Ko\u015fu \u00f6ncesi beslenme i\u00e7in antrenman \u00f6ncesi beslenme<\/a> yaz\u0131m\u0131z\u0131 okuyabilirsiniz. Di\u011fer sporlar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Ko\u015fu, ekipman ve \u00fcyelik gerektirmeyen, istedi\u011finiz zaman ve yerde yap\u0131labilen bir spordur. Ancak ko\u015fuya do\u011fru \u015fekilde ba\u015flamamak, sakatl\u0131klara ve k\u0131sa s\u00fcrede vazge\u00e7meye yol a\u00e7abilir. Y\u00fcr\u00fcy\u00fc\u015fle ba\u015flamak Uzun s\u00fcredir hareketsiz olanlar i\u00e7in ko\u015fuya do\u011frudan ba\u015flamak yerine \u00f6nce tempolu y\u00fcr\u00fcy\u00fc\u015fle ba\u015flamak \u00f6nerilir. Ard\u0131ndan y\u00fcr\u00fcy\u00fc\u015f ve hafif ko\u015fuyu d\u00f6n\u00fc\u015f\u00fcml\u00fc yapmak, v\u00fccudun yava\u015f yava\u015f uyum sa\u011flamas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r. Do\u011fru ayakkab\u0131 […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/10","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=10"}],"version-history":[{"count":2,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/10\/revisions"}],"predecessor-version":[{"id":28,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/10\/revisions\/28"}],"wp:attachment":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=10"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}