Konzekerani Mtengo Wanu, Maulendo Ambirimbiri kapena Ultrawalk
Maphunziro ndi ofunika kwambiri kuti mutenge ulendo ndi mtunda wautali. Maphunziro anu ayenera kumangirira kumangapo kuyenda, ndikuwonjezerani makilomita anu mwachidwi. Muyeneranso kuphunzitsa kuvala magalasi omwe mudzakhala nawo mutayenda mtunda wautali.
Kuchepetsa chiopsezo chanu cha kuvulala kophunzitsidwa. wonjezerani miyendo yanunthu pa sabata kapena mtunda wa kuyenda kwako motalika pa sabata osaposa 10 peresenti.
Izi zikutanthauza kuti mwinamwake mumatha miyezi ingapo kuphunzitsidwa. Mwa kukhala ndi nthawi, mumapatsa thupi lanu nthawi yokhala ndi minofu, magazi, ndi chipiriro.
Kodi Ndikutalika Kwambiri Kwambiri Kuti Kuphunzitse Kutalika Kwambiri Kwambiri?
Kuyenda maulendo osiyanasiyana monga Camino de Santiago, tsatirani ndondomeko yophunzitsa marathon yopangira makilomita komanso kupeza madzi abwino, zakudya ndi magalimoto. Koma mudzamanganso masiku angapo kubwerera ku maphunziro anu kotero kuti mutha kuyesa mavuto alionse omwe amayenda kuyenda mtunda wautali m'masiku ambiri. Mukhoza kugwiritsa ntchito mapulani awa:
- Kuyenda Maphunziro a Mtsinje wa Marathon Wotsitsimutsa (Makilomita 21/13 pamasiku): Ndondomekoyi yapangidwa kuti ikhale ndi Avon 39 Walk ya Khansa ya m'mimba koma ndi yoyenera kuyenda pamtunda wamtundu uliwonse womwe udzakhala pamtanda kapena malo a asphalt.
- Pulogalamu Yophunzitsa Camino de Santiago (Makilomita 21/13 pa tsiku): Gwiritsani ntchito dongosolo ili la Camino kapena kuyenda kwina kulikonse komwe kudzaphatikizapo mapiri ndi malo achilengedwe ndi kunyamula chikwama.
- Kuphunzira Kuyenda Marathon (42km / 26.2 miles): Kuyenda kothamanga kotereku kukuthandizani kuti mupite kutali. Kuwonjezera pa ndondomeko zophunzitsira, mudzaphunzira za zakudya zowonjezera, kutsekemera, ndi magalimoto.
Mukamaphunzitsa mtunda wa makilomita 50 kufika mtunda wa makilomita 100, mtunda wautali kwambiri kuti muphunzitse sudzafunika kudutsa makilomita 20 kapena 25, zomwe muyenera kuchita kawiri pa miyezi iŵiri isanakwane.
Kenaka taper mwezi umenewo musanafike pamtunda wa makilomita 20 kutalika.
Amtrarunners ali ofanana kwambiri ndi ultrawalkers ndipo ndithudi iwo amasakaniza kuyenda mofulumira ku zochitika zakutali kwambiri. Mapulogalamu ophunzitsidwa kuchokera ku ultrarunning ndi abwino kwa oyendayenda.
Simukufunikira Kuthamanga
Musaiwale maphunziro pa liwiro lililonse kuposa mtunda wa mphindi 15. Simudzasowa chipiriro, osati mofulumira, ndipo mukufuna kupanga mphamvu yaumaganizo yoyenda kwa maola ndi maola paulendo wofulumira.
Sungani Kuti Muziyenda Kwambiri
Zonse zobvala, nsapato, sunscreen, paketi, etc. ziyenera kuyesedwa pamsewu masiku anu opitilirapo pasanapite nthawi. Ino ndi nthawi yoti muyesere, simukufuna chilichonse chatsopano kapena chosasamala pazochitikazo. Sungani malingaliro omwe mukufunikira kuti apereke nyengo ndi malo. Sankhani nsalu zazingwe zomwe zingalole kuti khungu lanu lizizizira ndikuziziritsa.
Mudzafuna kuvala zida zofanana ndi za anthu oyendayenda pamtunda ngati kuyenda kwanu kumakhala pamsewu kapena asphalt. Muyenera kusintha kuti ngati njira yanu ili kutali kwambiri kapena nyengo zosiyanasiyana. Pezani zomwe anthu ena akuyenda mtunda wautali amavala njira yomweyo kapena pa chochitika chomwechi.
Sankhani nsapato zanu kapena nsapato zanu ndi kuzivala pa masiku anu autali kuti muwone kuti adzagwira ntchito kutali.
Packs ayenera kuyesedwa pa masiku anu ophunzitsira kuti muwone bwinobwino kuti mutha kuyenda bwino mtunda wautali ndipo uli ndi mphamvu.
Oyendayenda omwe amayenda mtunda wautali akunyamulira phukusi ndi kugwiritsa ntchito mitengo yopitiliza kuyenda amayenda ndi zida zawo miyezi itatu asanayambe kuyenda. Kuchokera pamutu mpaka kumaso, valani zida zanu. Zovala / nsapato, masokosi, zovala zamkati, ubweya, shati, mathalauza, chipewa, jekete, magalasi a mvula. Mukufuna kudziwa m'mene zidzakhalire paulendo wautali ndikukhala ndi nthawi yosintha malo ngati sizikuthandizani. Ndiye muyenera kuyenda ndi gear m'malo.
Kuphunzitsa Chakudya Chakudya Kwambiri
Chakudya choyenera cha masewera chidzakukonzekeretsani kuchitika zopirira.
Monga mpikisano wopirira, muyenera kumadya zakudya zomwe zimadya zakudya zokwanira 70 peresenti, mapuloteni 20 peresenti, ndi 10 peresenti ya mafuta. Pewani zakudya zamapuloteni apamwamba. Amayambitsa mavuto a kuchepa kwa madzi ndipo amatha kupweteka impso zanu pokhapokha akuyenda.
Kukonzekera Kutalika Kwako Kutalika Kutali
Kukonzekera kumayamba poika chochitika monga cholinga. Izi zikuphatikizapo nthawi ya chaka, mtunda, zoyendetsa zochitika, zochitika zoyendetsa zochitika, kutalika kwake ndi mapiri, nyengo. Ngati mukufuna "kudzichita nokha" mukuyenda kudutsa m'dziko lonse lapansi, muyenera kukonzekera mwa kufufuza njira ndi njira komanso kulankhulana ndi omwe achita zomwezo.
Phunzirani mapu a maphunzilo kuti mudziwe zomwe zimaperekedwa pa njira ndi zomwe muyenera kubweretsa nazo. Dziwani malowa ndi pamene pali mapiri, malo ozungulira, njira zachilengedwe, mthunzi, dzuwa lonse. Ngati n'kotheka, yesetsani kutsogolo kuti mudzidziwe nokha. Mukhozanso kupeza mapulogalamu omwe apangidwira njira yanu, monga mapulogalamu omwe amapezeka ku Camino de Santiago.
Kukonzekera Chakudya ndi Zamadzimadzi Kutalika Kwambiri Kwambiri
Phunzitsani ndi madzi, zakumwa za masewera, zakudya, ndi zakudya zopanda phokoso zomwe mukuzigwiritsa ntchito musagwiritse ntchito panthawiyi. Madzi ndi zonse zomwe zimafunikira pa zochitika za makilomita 20 ndi pansi, koma pazochitika zowonjezereka kumwa mowa kumasewera kungakhale kokoma. Kusinthanitsa kapena kuchoka kunja kwa shuga kungapangitse kukhala kosavuta m'mimba, koma muyenera kusamala kuti mupeze mchere wokwanira komanso madzi pamene mukuyenda maulendo ataliatali .
Ikani makapu anu asanatengedwe mwinamwake ndipo mwinamwake olembedwa ndi nthawi yoti idye. Pa maulendo a ultramarathon muyenera kudya mafuta ndi mapuloteni kuphatikizapo zakudya zomwe zimaperekedwa ndi masewera olimbitsa thupi kapena magetsi . Mungafune kupewa zinthu zamtengo wapatali zomwe zimapangidwira kutalika ndi masewera amphamvu ndipo zingayambitse mavuto osokoneza bongo kutalika. Mukhoza kuwatenga kuchokera ku maswiti okhala ndi mtedza, kusakaniza , ndi masangweji a kirimba. Phunzitsani ndi chakudya chomwecho ndi zakudya zopsereza zomwe mumagwiritsa ntchito panthawiyi.
Kupuma kwa Mpumulo
Nzeru zowonongeka ndikuti nthawi iliyonse yomwe mumatenga imakhala yochepa-kugwiritsa ntchito chipinda chodyera, kudya chakudya chokwanira ndi kumwa popanda kugulidwa, kumanga nsapato zanu, kapena mabotolo a dokotala. Thupi limathamanga mofulumira pa nthawi yopuma ndipo zingatenge maminiti angapo kuti abwererenso kulowera ndikuyenda patapita nthawi yaitali. Tengani maulendo akuyenda mmalo mwake-pitirizani kuyenda koma pang'onopang'ono.
Samalani ndi Mapazi Anu
Mapazi anu ndiwo zipangizo zanu zofunika kwambiri. Patsiku lanu lophunzitsira lalitali muyenera kukhala mukuyesera ndi kukonzekera, masokosi, ndi zina zotero kuti muteteze zilonda zamatenda. Chimene chimagwira ntchito bwino kwambiri kwa munthu aliyense. Yesani njira zingapo zomwe zingathandize kuti misala isakanikizidwe, yomwe imaphatikizapo mafuta, kupukuta ndi / kapena masokosi awiri opangidwa ndi miyala, moleskin, tepi ya masewera kapena mapepala otsekemera. Pakati pa kuyenda, imani pa chizindikiro choyamba cha malo otentha ndi dokotala phazi lanu, matepi, mabotage, ndi zina. Pali zina zoopsa zomwe muyenera kuzikonzekera, zambiri zomwe zingapezeke ndi zakudya, mavitamini, ndi zovala zoyenera.
Zophunzitsira Zowonjezera Zowonjezera Maulendo Ataliatali
- Njira Yothandizira Akuthandizira: Keven Sayers ali ndi uphungu wambiri wopangidwa kuchokera ku mauthenga a maimelo omwe aperekedwa kwa ultrarunning. Malangizo ambiri ndi othandizidwa kuti ayende mtunda womwewo. Ambiri othamanga amapereka ndondomeko zawo zautali wa zochitika zosiyanasiyana za mtunda kuchokera makilomita 50 kufika pamtunda wa makilomita 100.
- Magazini ya Ultrarunning: Fufuzani nkhani zawo pa intaneti kapena mulembetse. Mudzawona malangizo pa mbali iliyonse ya zochitika zapatali.
- Uphungu wa Camino de Santiago: Mungaphunzire kuchokera kwa anthu ena oyendayenda oyendayenda ku America maulendo pa tsamba la Camino ndi tsamba la Facebook, komanso gulu lapadera ndi mapulogalamu.
Mawu Ochokera
Inu munamangidwa kuti muyende, koma muyenera kukonzekera ndi kuphunzitsa bwino musanayende mtunda wautali, kuyenda maulendo ambiri. Ngati mwangoyamba kumanga nthawi yanu yoyenda, mungathe kupeŵa kuvulaza. Ngati mwakonzeka mwakuthupi lanu, mudzatha kusangalala ndi kuyisangalatsa.