Kuyendayenda Kwambiri
Kodi mumakhala ndi chilakolako choti muthe kuyenda-osasiya? Kuyenda maulendo ataliatali, ndi mbali ya mapangidwe athu. Anthu anasamuka kuchoka ku malo kupita ku malo kudutsa m'mbiri yonse. Lero mukhoza kuthetsa thamboli m'njira zosiyanasiyana.
Mukhoza kuyenda tsiku, masabata, kapena miyezi. Mukhoza kuyenda pandekha , ndi gulu, kapena ngati gulu. Mukhoza kuwotcha njira yanu, tsatirani njira yachikhalidwe yakale ya zaka 1000, kapena lekani pamodzi ndi ena 40,000 pamsewu woperekedwa.
Siwo malo opita; ndi ulendo.
Kuyenda Marathons & Half Marathons
Ambiri a ife timakhala ndi marathon 13.1-mile marathon ndi marathon 26.2-kilomita m'mabuku athu. Gawo lanu loyamba ndi kupeza masewera okonda kuyenda . Fufuzani mitundu yomwe ili ndi nthawi yotsiriza yopatsa cutoff ndipo ikhale ndi anthu ena oyendayenda komanso oyendayenda.
Tsopano inu mukhoza kuyamba kuphunzitsa kuyenda marathon kapena theka . Muyenera kuyamba maphunziro anu miyezi isanu ndi umodzi pasanayambe mpikisano.
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Chovala ndi Marathon kapena Half Marathon Walk
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Sangalalani ndi Ulendo Wokongola Wothamanga pa Las Vegas Strip
Ngati simunayambe kuyenda maola awiri kapena kuposerapo panthawi, muyenera kuyamba kumanga maziko anu . Konzani masabata asanu ndi awiri mpaka asanu ndi atatu akulimbikitsana kupanga makilomita anu ndi chipiriro, kuyenda makilomita atatu, masiku atatu pa sabata, ndi tsiku limodzi lakumanga miyezi imodzi pamlungu.
Mukamapitabe patsogolo, mwakonzekera masewera olimbitsa thupi a marathon kapena theka la marathon:
- Ndondomeko Yomanga Mileto : Mndandanda wa masabata 19
- Ndondomeko ya kumanga miyendo ya miyendo ya Marathon : Mndandanda wa masabata 16
- Ndondomeko ya Maphunziro a Marathon Otsatira ndi Otsatira Marathon : Mndandanda wa masabata 19 wokonzekera Goofy Challenge, Dopey Challenge, kapena Avon 39 Walk
Nthawi zonse muziphunzitsanso chakudya, magalasi ndi nsapato zomwe mungagwiritse ntchito pa mpikisanowu, kotero mukudziwa zomwe zikukuthandizani. Pewani kuyesa chilichonse chatsopano tsiku la mpikisano.
- Marathon Energy Snacks ndi Hydration Strategy
- Kusankha Nsapato za Marathons ndi Halat Marathons
- Zovala ndi Zosankha Zopangira Marathon
- Kupewa Chafing ndi Mablister
- Kukonzekera Tsiku la Mipikisano : Izi zimaphatikizapo kukonzekera nyengo, kuonetsetsa kuti muli ndi zida zanu zonse, ndikudziwa zomwe mungayembekezere pa mzere woyamba ndi kumapeto .
Kutumizira
Simukufuna kupita nokha? Pangani timu yothandizana. Ulendo wobwereza nthawi zambiri umaphatikizapo munthu aliyense kuyenda miyendo imodzi kapena miyezi yayitali, ngati ma kilomita atatu mpaka asanu ndi limodzi, ndikupatsanso masitepe otsatila. Zowonjezera zonse ndizokondwerera ndi kuthandizana. Ma marathons ambiri ndi hafu ya marathoni amapereka kwa magulu awiri kapena kuposa. Ena akuphatikizapo gulu la anthu asanu ndi atatu kapena khumi akuyenda mtunda wautali, monga Portland ku Coast Relay wa makilomita 128.
Ultramarathons ndi Centurion Akuyenda
Ulendramarathon ikuyenda ndi kuyenda ikukudziwika.
Chilumba chotchedwa ultramarathon ndi chochitika chotalika kuposa makilomita 42, ndipo ambiri amakhala kutali kwambiri, monga Dodentocht ya 100 kilomita ya Bornem, Belgium (Dodentocht amatanthauza Death March). Anthu nthawi zonse amatha kukhala ndi dzina la Centurion , zomwe mumapeza mwa kuyenda kapena kuyenda makilomita 100 mu maola 24.
Zochitika Zambiri Zoyenda
Kuyenda mtunda wautali tsiku lililonse kwa masiku awiri kapena kuposerapo ndi mayesero okhwima opirira. IML Walking Association ikuchitikira kuyenda 20K kufika 50K kwa masiku awiri. Majeremusi a Nijmegen Vierdaagse Maulendo Anayi ndi chimodzi mwa zochitika zake zoyambirira ndipo akhala akugwira ntchito zaka zoposa 100 (panthawi ya nkhondo yachiwiri ya padziko lonse). Maulendo a masiku atatu a Komen ndi ma kilomita 20 pa tsiku kwa masiku atatu. Awa ndi ena ali otchuka kwambiri padziko lonse lapansi.
Pilgrim Walks
Njirazi ndizo njira zomwe zikutsatiridwa ndi okhulupilira kupita kumalo oyenera auzimu. Ulendo umodzi woterewu ndi Camino de Santiago, omwe amwendamnjira adayenda zaka zikwi zapitazo kuti alambire manda a Saint James ku Santiago de Compostela ku Spain.
Msewu wa Camino Frances wamtunda wa makilomita 800/500 kuchokera ku France ndi wotchuka kwambiri lero chifukwa oyendayenda akufunafuna vuto komanso omwe ali ndi zolinga zauzimu. Njira zina za Camino zimayenda mu Ulaya. Mafilimu " The Way " apangitsa kuyenda uku kutchuka kwambiri zaka zaposachedwapa.
Mungapeze zambiri za momwe mungayendere Camino de Santiago kuchokera kwa peregrinos odziwa bwino (oyendayenda). Koma mukufunikira kukhala ndi chidziwitso chodziwitsa Camino , chifukwa njirayi ndi yokongola kwambiri ndipo amwendamnjira ambiri amayenda makilomita 12 mpaka 20 patsiku. Ngati mutayambira ngati chifuwa chachikulu, mwamsanga mungadzipezeke mukuvulala ndipo simungathe kukwaniritsa chiyeso chanu.
Kuyenda Padziko Lonse
Anthu amatenga mafunso okondweretsa kuti ayende kudutsa dziko lonse lapansi kapena kuzungulira dziko lonse lapansi. Thru-kudutsa Msewu wa Appalachian kapena kupita kudera la Pacific Crest Trail ali ndi kutchuka kwatsopano chifukwa cha mabuku atsopano ndi mafilimu. Anthu ayendayenda padziko lonse lapansi, ndipo wina adanyamula mtanda wa mapazi khumi. Ole Oleson ndi mkazi wake Helene anayenda kuchokera ku Arctic Ocean kupita ku Pacific kumadzulo kwa Canada, kenaka kudutsa dziko la Canada kupita ku nyanja ya Atlantic.
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Phunzitsani Kuyendetsa Marathon Kuyambira Poyamba Kumaliza
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Marathon Maphunziro ndi Maso a Tsiku la Mtedwe, Zakudya, ndi Mphamvu Zamagetsi
Iwo ankapanga makilomita 40 pa tsiku. Ndilo marathon tsiku lililonse. Osati choipa chifukwa cha kuchoka kumbuyo kumene. Imodzi mwa njira zabwino zopitilira kufufuza momwe mungachitire zimenezi ndiyo kuwerenga mabuku olembedwa ndi omwe adawachita .
Maphunziro, Kukonzekera ndi Kupulumuka Kuyenda Kwambiri Kwambiri
Monga momwe Lao Tzu adanenera zaka zoposa 2,500 zapitazo, "Ulendo wa makilomita chikwi umayamba ndi sitepe imodzi." Ulendo wanu wamtunda wautali ukuyamba ndi maphunziro ndi kukonzekera miyezi ingapo pasadakhale.
- Kuphunzitsa ndi Kukonzekera Kuyenda Kwambiri Kwambiri : Kodi mumaphunzitsa bwanji kuyenda tsiku ndi tsiku kapena kuyenda mtunda wautali tsiku limodzi? Tili ndi mapulani komanso malangizo. Muyenera kulingalira za zinthu zosiyanasiyana kuphatikizapo nthawi yanu yophunzitsa.
- Kuopsa kwa Kuyenda Kwambiri Ndi Kubwezeretsa : Apa pali zomwe muyenera kuyang'ana kuti mukhale otetezeka komanso otha kuyenda mtunda wautali, ndi zomwe muyenera kuyembekezera mutatha.
Tiyeni titenge gawo loyamba
Kuyenda kuyenda mtunda wautali ndi cholinga cha maloto kwa ambiri a ife. Inu munamangidwa kuti muyende. Ngati mutenga nthawi yanu mofulumira kuwonjezera mtunda wanu, mudzatha kukwaniritsa maloto anu. Padzakhala zopunthwitsa panjira. Mwinamwake mudzapeza zotupa . Muyenera kuthana ndi chilengedwe monga mawonekedwe a tizilombo, kutentha, kuzizira, mvula, ndi mapiri. Ingokumbukirani cholinga chanu chomaliza.
Ndilo ulendo, osati malo opita. Pakuphunzitsani kwanu, komanso pa kuyenda kwanu, mudzapeza zinthu za inu nokha. Inu mudzawona dziko, ndipo nokha, mwa njira yatsopano. Sungani njira yomwe mumatenga kuyambira patsogolo.
> Chitsime:
> Hoffman MD. Maziko a zamatenda a njira zothandizira kupewa kuthamanga kwa miyendo. Zochitika Zamakono Zamankhwala Zamakono . 2016; 15 (5): 330-335. lembani: 10.1249 / jsr.0000000000000297.