Musataye Pangozi Potsatira Malangizo Oipa Kapena Oletsedwa
Aliyense amaganiza kuti amadziwa kuyenda komanso m'mene oyendetseramo amayenera kuyenda maulendo ataliatali. Koma uphungu wawo ukhoza kukhala woopsa kwambiri. Zitha kukhala zosatha nthawi kapena zingagwiritsidwe ntchito pa masewera ena, koma osati kuyenda. Tengani malangizo awa pansipa ndi tirigu wamchere.
1 - Imwani, Imwani, Imwani (Malangizo Osatuluka)
Inde, mumayenera kumwa madzi asanayambe, nthawi, komanso pambuyo pa kuyenda . Koma mukhoza kuyendetsa mtunda wautali ngati mumamwa mowa madzi nthawi zonse ndipo simungathe kuyamwa mchere. Izi zingapangitse kuti madzi asungunuke komanso hyponatremia (kuchepetsa mchere mu thupi lanu) paulendo wopirira monga hafu ya marathon kapena marathon. Hyponatremia ikhoza kutulutsa mtima wamaganizo ndipo yachititsa kuti anthu afe pa marathons. Malangizo omwe alipo a oyenda mtunda ndi othamanga ndi "Lolani ludzu kukhala mtsogoleri wanu," ndikumwa mukamva ludzu m'malo mokakamiza madzi nthawi iliyonse.
Kwa omwe amaphunzitsira ulendo wautali monga hafu ya marathon, marathon, kapena kuyenda ku Camino de Santiago, gwiritsani ntchito tsiku limodzi lophunzitsira kudziyeza nokha, nthawi, ndi pambuyo pa ulendo wanu wautali . Ngati mukupeza bwino, kulemera kwanu kudzakhala kosalekeza. Ngati mulemera, mumamwa mowa kwambiri. Onani zambiri zokhudza malangizo oyenera a oyamwa akuyenda .
2 - Simukusowa zakumwa za masewera (Malangizo Olakwika a Long Walks)
Ambiri amapewa kumwa zakumwa pa zifukwa zambiri. Iwo sakonda kukoma. Amafuna kuchepetsa zakudya. Zingasokoneze m'mimba mwawo. Koma zakumwa za masewera monga Gatorade ndi Powerade zili ndi mchere ndi shuga zomwe zimafunikira poyenda kwa ola limodzi, makamaka nyengo ya thukuta. Zosakaniza izi zimathandizanso thupi lanu kulowa madzi mofulumira pofuna kupewa kutaya madzi. Bungwe la International Marathon Medical Director's Association limalimbikitsa kugwiritsa ntchito mankhwala osasinthika a masewera olimbitsa thupi atatha masewera olimbitsa thupi 30. Apo ayi, mumayambitsa kutaya madzi ndi / kapena hyponatremia .
3 - Simukufunika Kudya Musanayambe (Malangizo Olakwika)
Anthu ena ali ndi lingaliro lakuti ngati mutayamba chopanda kanthu, thupi lanu liwotcha mafuta owonjezera komanso / kapena mafuta. Koma nthawi zambiri mumapeza kuti simungagwiritse ntchito mwamphamvu ngati thupi lanu liribe mafuta, kotero kuti mumatha kuyenda mosavuta kapena kuima msangamsanga ndi kuwotcha ochepa makilogalamu.
Oyenda amatha kukhala ndi matenda a shuga kapena shuga yomwe sapezeka. Kuphunzitsa popanda kudya kadzutsa kochepa kungakhumudwitse shuga lawo la magazi mokwanira kuti pakhale vuto lachipatala. Kukhala ndi chakudya chamadzulo kotero kuti musayambe chopanda kanthu ndi njira yabwino. Zowonjezerani: Zomwe Mungadye Musanayambe Kuyenda kwa Mmawa
4 - Simukusowa Kuphunzitsa; Ndizoyendetsa (Malangizo Oipa)
Ngati simunayambe kuyenda maulendo asanu a 5K posachedwapa, mwina simungaganize kuti ndibwino kuti muphunzire. Nchiyani chingakhoze kuyenda molakwika, chikungoyenda, chabwino? Kenaka mumatha kuyenda mofulumira kuposa momwe mwakonzera chisangalalo kapena kukhala ndi anzanu. Pasanapite nthawi mumamva kupweteka kwa mafinya komanso ngakhale kukhala ndi zotupa . Choipa kwambiri, mungathe kupunthwa maganizo kapena plantaci fasciitis ndikusowa chithandizo chamankhwala. Izi ndizovuta zomwe mungapewe ngati mutatenga masabata angapo kuti muphunzire kuyenda ndi mawonekedwe abwino, kumanga minofu yanu yoyenda, ndikugunda mapazi anu. Yankho la momwe mungayendere popanda kuphunzira silo yankho la momwe mungapitire kumeneko kumverera bwino popanda kuvulala kulikonse. Izi ndizowonjezereka pa maphunziro a theka la marathon kapena maphunziro a Camino de Santiago .
5 - Ingoyendetsani Kutali Ndi Mofulumira Monga Mungathe (Malangizo Oipa)
Mukamaphunzitsa zochitika, oyendayenda angaganize kuti akhoza kuchita zinthu zina m'masiku angapo apitawo. Koma kuyenda ndi kupirira. Monga ndi masewero olimbitsa thupi, muyenera kuwonjezera nthawi, mtunda, ndi mphamvu pang'onopang'ono. Izi zidzakuthandizani kupewa zofooka zapansi ndi fasciitis. Maphunziro pang'ono pang'onopang'ono amakhala ndi zotsatira zamatsenga pakuwonjezera kupirira, mphamvu, ndi kuyenda mosavuta. Kuchita mofulumira kwambiri kungathetse maloto anu a hafu ya marathon kapena mpikisano chaka chino. Yambani ndi dongosolo lakuyenda la 10K la Oyamba
6 - Valani Zolemera Izi Kuti Muwotche Zambiri Zamakono (Malangizo Olakwika)
Chilengedwe sichinatipange ife ndi mapazi 5-mapaundi ndi maulendo atatu-mapaundi. Kuwonjezera kulemera kwina pa mfundo izi kumapangitsa kupanikizika pamapiko anu, misozi, mawondo, mchiuno, mabala, mapewa, khosi ndi kumbuyo. Osati mwa njira yabwino, koma mwa njira yomwe ingakupangitseni kuvulazidwa kobwerezabwereza, kuyenda kosauka, ndi zowawa zamuyaya. Njira yoyenera yowonjezera makilogalamu ambiri pamene mukuyenda ndikuyenda patsogolo ndi kuyenda mofulumira kuti muthe kuyenda mofanana nthawi. Miyendo yowonongeka ndi njira yabwino yowonjezerapo calories yomwe mumayaka pa mailo pamene mukuchepetsani nkhawa m'magulu anu. Tangoganizani china chilichonse chimene chimapangitsa kulemera kwa mapazi anu, manja kapena mawindo. Onani zambiri: Musanayambe Kugula Zolemera
7 - Ingolani Zolembera Zanu Zakale (Malangizo Olakwika)
Monga msinkhu wa masewera a masewera, amalephera kunyamula ndi kuwathandiza. Kupita kukayenda mtunda wautali ndi nsapato zakale, zakufa zingapangitse kuphulika kwapadera , plantar fasciitis , iliotibial band matenda, ndi kupwetekedwa kwachisokonezo. Pambuyo pa mailosi 500, nsapato zanu zikhoza kuwoneka zabwino koma ziyenera kubwezeretsedwa. Mukhoza kumva kusiyana ngati mutalowetsa muyeso yatsopano. Kungowonjezera insoles sikungathetsere vuto ili, mwina
8 - Khulupirirani Mapu awa (Malangizo Olakwika)
Ena a ife timakonda mapu, ndipo tsopano mafoni a m'manja amatsimikizira kuti muli ndi mapu othandizira nthawi iliyonse yomwe mukufuna. Koma pankhani ya chitetezo , khulupirirani maso anu osati mapu. Google kapena Apple Maps angakupatseni njira zoyendetsera njira zomwe siziphatikizapo kuwoloka bwino kapena kumsewu. Palibe mapu omwe ali angwiro, ndipo mapu osindikizidwa amakhala ndi zolakwa zofuna (misampha) kuti awapeze makope osaloledwa. Musayende pamphepete mwa mapu, GPS, kapena maulendo oyendayenda. Gwiritsani ntchito maso anu ndi chiweruzo ndikuyang'ana njira zonse musanayende msewu wotanganidwa. Ndi moyo wanu pangozi.
9 - Valani Zatsopano Zatsopano (Malangizo Olakwika)
Nsapato zonse zimasowa nthawi yopuma pamene mumavala maulendo ang'onoang'ono musanayambe kuwatenga. Ngakhale pamene mukuvala chitsanzo chomwecho, pali kusiyana kochepa komwe kungayambitse mabala ndi ululu, zilonda zam'mimba ndi zida zakuda ngati mumavala zovalazo nthawi yayitali musanalowetsemo. Chinthu choipa kwambiri chikuvala nsapato zatsopano pa theka la marathon kapena marathon popanda nthawi yopuma. Nsapato zatsopano zikhoza kukhala udzu wotsiriza womwe umapangitsa kupwetekedwa mtima, kupweteka kwa minofu kapena vuto lina lalikulu panthawiyi.
10 - Osadandaula, Fluffy Amakonda Aliyense (Malangizo Olakwika)
Kufukula galu wa mlendo pamene mukukumana ndi njira yoyendamo nthawi zonse ndizoopsa. Kukhudza kosavomerezeka kungapangitse kuluma. Ngakhalenso ngati bwenzi la bwenzi la munthu likunena kuti ndi bwino kulimbitsa galu, samalani. Misonkhano imatha kuyenda moipa, ndipo mukhoza kuthetsa zofunikira. Zimakhala zovuta kwambiri kudziwa momwe mungagwirire ndi galu wokondwa kuthamanga leash popanda mwiniwake. Zambiri: Zomwe Mungapewe Kugonjetsa Galu
> Zotsatira:
> American College of Sports Mankhwala Oima Phunziro: Nutrition ndi Athletic Performance. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 709-731. lembani: 10.1249 / mss.0b013e31890eb86.
> Kupatula Nthawi Yanu Yoyamba ndi Kumapeto Kwa Ntchito Yopatsa Thanzi. EatRight.org Academy of Food and Dietrotics. http://www.eatright.org/resource/maganizo / kuchita masewera olimbitsa thupi / kuchita masewera olimbitsa thupi / malingaliro- osowa zakudya.