Bonke abagijimi baye benza amaphutha ngesikhatsi baqeqeshwa kanye nokugijima. Kwezinye izimo, siphindaphinda amaphutha afanayo ngokuphindaphindiwe. Kodwa, ngokuqinisekile, sifunda kulawo maphutha futhi sithatha izinyathelo zokugwema ukuphindaphinda okufanayo esikhathini esizayo. Nazi ezinye zeziphambeko ezivame kakhulu zokusebenza nokuthi ungagwema kanjani ukulimala nezinye izinkinga.
I-Running Mistake # 1: Izinwele ezingalungile
Inkinga: Ukugqoka izicathulo zomdala ezindala noma ukugqoka uhlobo olungalungile lwezicathulo ezigijima ngezinyawo zakho nezitayela ezigijima kungabangela ukulimala okusebenzayo.
Isixazululo: Iya esitolo esikhethekile esitolo , lapho abathengi abanolwazi abangakwazi ukuhlola isitayela sakho kanye nohlobo lwezinyawo . Uma benquma ukuthi ungumuntu owedlula phambili, ngaphansi kommeleli, noma umgijimi ongathathi hlangothi, bazokwenza iziphakamiso zezinqama kuwe.
Uma usuthole isibambo esihle sezicathulo ezigijima, qinisekisa ukuthi uzibuyisele kuwo wonke amamayela angama-300-350 ngoba ukulahlekelwa ukuxoshwa kungaholela ekulimaleni. Cishe uhhafu phakathi kokuphila kwezicathulo zakho, ungase ufune ukuthenga elinye ibhangqa ukuze ujikeleze ekugijimeni kwakho. Izicathulo zakho zokugijima zizohlala isikhathi eside uma uzivumela ukuba zidideke futhi zome phakathi kokusebenza. Futhi, ukuba nesigqebhezana esisha sezicathulo ezigijima njengendlela yokubhekisela kuyokusiza ukuthi uqaphele lapho abadala bakho sebekulungele ukushintshwa.
Okuningi: Ukubuyekezwa Kwezicathulo Zezicathulo nezincomo
Indlela Yokunakekela Izigijimi Zakho Zokugijima
I-2 - Running Mistake # 2: Kakhulu kakhulu, Ngokushesha maduzane
Inkinga: Abagijimi abaningi, ikakhulukazi abantu abasanda kusebenza, benza iphutha "elibi kakhulu". Bajabule kakhulu futhi bahloswe ngokugijima kwabo ukuthi bahamba ngamakhilomitha amaningi kakhulu, ngokushesha kakhulu, maduzane. Baqala ukubhalisa ngezinhlanga eziningi, ngaphandle kokuthatha isikhathi sokuphumula nokuphumula. Ngephutha bacabanga ukuthi "okungcono kuncono" uma kuziwa ekusebenzeni. Ngenxa yalokho, bavame ukuqala ukuhlakulela ukulimala okuvamile, njengama- shin splints , knee umgijimi , noma i-ITB syndrome. Kwezinye izimo, zingashiswa ngokushesha futhi zilahlekelwe isithakazelo ekusebenzeni.
Isixazululo:
- Yiba nesibindi kunokuba ucabange ukuthi udinga ukuba njalo kangakanani, kangakanani, nokuthi ungakanani, ikakhulukazi ekuthuthukisweni kwakho. Yandisa i-mileage yakho kancane kancane. Ungavumeli i-mileage yakho yamasonto onke yanda ngama-10%. Uma ungumuntu omusha wokugijima noma uvela ekhefu elide , qalisa ngokuhamba kuqala, bese uqhubeka ungene ohlelweni lokugijima / ukuhamba .
- Qaphela ama-aches nezinhlungu. Uma ubuhlungu buba bubi nakakhulu uma uqhubeka nokugijimela, lokho kuyisibonakaliso sokuxwayisa ukuthi kufanele umise ukugijima kwakho. Lalela umzimba wakho ngokulimala izimpawu zokuxwayisa futhi wazi lapho ungafanele ugijime ubuhlungu.
- Thatha okungenani usuku olulodwa oluphelele ekusebenzeni umzimba njalo ngesonto. Unganaki izinsuku zokuphumula - zibalulekile ekuzikhandleni kwakho kokuthola nokulimala. Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho uma ugijima nsuku zonke, ngeke uthole amandla amaningi futhi ukwandisa ingozi yokulimala.
Futhi ubone: 7 Izinyathelo Ze-Smart for Prevention Prevention
I-3 - Running Mistake # 3: I-Overstriding
Inkinga: Enye yeziphambeko ezivame ukulimala-okubangela ukukhubazeka kwefomu kuphelile, noma ukuhamba ngesithende kuqala ngezinyawo zakho kahle ngaphambi kwesidumbu somzimba wakho. Abanye abagijimi bacabanga ukuthi isikhathi eside sizothuthukisa ijubane noma ukusebenza kahle, kodwa akunjalo. Ukuqeda amandla kuncibilikisa amandla ngoba kusho ukuphulwa kwesiteleka ngasinye sezinyawo. Kungabangela nokulimala okunjengobuhle obunzima .
Isixazululo: Qinisekisa ukuthi awuhambi phambili ngezinyawo zakho. Lokhu kubaluleke nakakhulu uma ugijima phansi . Gxila ekufikeni komuntu oyedwa, ngezinyawo zakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke. Ukuguqa kwengalo emfushane, ephansi kuyisihluthulelo sokugcina umfutho wakho omfishane futhi usondele emhlabathini. Zama ukugcina izinyathelo zakho zilula futhi zishesha, njengokungathi uhamba ngamalahle ashisayo.
Okuningi: Iyiphi Ingxenye Yezinyawo Zami Okufanele Ngiyiqhube Ngayo Lapho Igijima?
Indlela Yokuthuthukisa Ukukhishwa Kwakho Kwezandla
I-4 - Running Mistake # 5: Ifomu Elibi Lomzimba Elibi
Inkinga: Abanye abagijimi bathatha izingalo zabo eceleni, okwenza kube lula ukuthi uphefumule futhi ungaphefumuli ngendlela efanele. Abanye abaqalayo banomkhuba wokubamba izandla zabo phezulu ngesifuba sabo, ikakhulu njengoba bekhathala. Ngempela uzothola ukhathele ngokwengeziwe ngokubamba izingalo zakho ngaleyo ndlela futhi uzoqala ukuzwa ukuqina nokucindezeleka emahlombe akho nasentanyeni yakho.
Isixazululo: Zama ukugcina izandla zakho ezingeni lesikhumba, ngokuqondene nokuthi zingase zihlukumeze kanjani isikhwama sakho. Izingalo zakho kufanele zibe nge-degree-degree angama-90, nezinhlanganiso zakho ezinhlangothini zakho. Kumele ujikeleze izingalo zakho ehlombe (hhayi emgqeni), ngakho-ke ziyazulazula.
Cabanga ngomugqa oqondile ohlukanisa umzimba wakho ngesigamu - izandla zakho akufanele ziwele. Gcina ukuma kwakho okuqondile bese kulungiswa. Ikhanda lakho kufanele libe phezulu, ubuyele emuva ngqo, namazinga ehlombe. Uma ukhathele ekupheleni komgijimi wakho, kuvamile ukushayeka kancane, okungaholela entanyeni, ehlombe nasebuhlungu obuphansi. Uma uzizwa uguqa, phakamisa isifuba sakho.
Okuningi: Amathiphu eFomu Lokusebenza Elifanele
Indlela Yokugwema Ukuphikisana Lapho Ukugijima
5 - Ukugijima kweMistake # 4: Ukulahlekelwa Ukulawulwa Kwezintaba
Inkinga: Uma isebenza phansi, abanye abantu banomkhuba wokuzonda kakhulu kude phambili, ngaphezulu, futhi baphele amandla. Ukugijima emanzini okungafanele ngendlela engafanele kungabangela ukulimala.
Isixazululo: Indlela engcono kakhulu yokugijima emanzini ukugxila phambili futhi uthathe izinyathelo ezimfushane, ezisheshayo. Unganciki emuva futhi uzame ukuzisiza. Zama ukugcina amahlombe akho kancane kancane phambi kwakho nasezinkalweni zakho ngaphansi kwakho. Yize kuyilinga ukugqithisa, gwema ukuthatha izinyathelo ezinkulu ezikhuphukayo ukuze unciphise ukugoqa emilenzeni yakho futhi ugweme ukubeka ukucindezeleka okukhulu emajoyini akho.
Okuningi: Indlela Yokusebenzisa Izintaba
Izinzuzo ze-Hill Running
Indlela Yokwenza Ukuphindaphinda Kwezintaba
6 - Ukugijima kweMistake # 6: Ukuphuza okwanele
Inkinga: Abagijimi abaningi bayanciphisa ukuthi bangakanani amanzi abalahlekelwa ngesikhathi sokugijimela futhi bangaphuzi ngokwanele ngoba bakhathazekile ngamacala okulinganisa . Ngenxa yalokho, bahlushwa ukungcola , okungaba yingozi empilweni yakho nempilo yakho.
Isixazululo: Abagijimi kudingeka baqaphele nokuthi bangakanani ukuphuza ngaphambi, kokusebenza nangemva kokuzivocavoca. Nansi eminye imithetho elula yokuphuza nokusebenza:
- Ihora ngaphambi kokuqala ukusebenza kwakho, zama ukuphuza ama-ounces angu-16 kuya kwangu-24 noma amanye amakhemikhali angenayo i-caffeinated. Yeka ukuphuza ngaleso sikhathi, ngakho ungavimbela ukuba ume ukuze uye endlini yokugezela ngenkathi ugijima. Ukuze uqiniseke ukuthi u-hydrated ngaphambi kokuqala ukusebenza, ungaphuza amanye ama-ounces angu-4 kuya kwangu-8 ngaphambi kokuqala.
- Sebenzisa ukoma wakho njengomhlahlandlela wakho wokuphuza ngesikhathi sokugijima kwakho. Lokhu kuhluka ngezimo kodwa, ngokuvamile, abagijimi bagijima ngokushesha kunamahora angu-8: 00 / mayela kufanele uthathe ama-ounces angu-6 kuya kwangu-8 emzimbeni njalo ngemizuzu engu-20 kanti labo abahamba kancane kufanele badle ama-ounces angu-4 kuya kwangu-6 njalo ngemizuzu engu-20. Ngesikhathi sokusebenza isikhathi eside (amaminithi angu-90 noma ngaphezulu), ezinye zokudla kwakho okuketshezi kufanele zifake isiphuzo sezemidlalo (njengeGatorade) ukuze ithathe isikhundla se-sodium elahlekile nezinye izamaminerali (electrolytes).
- Ungakhohlwa ukuvuselelwa kabusha ngamanzi noma isiphuzo sezemidlalo ngemuva kokugijima kwakho. Uma umchamo wakho ubomvu emva kokugijima kwakho, udinga ukugcina uphinde uvuselele. Kufanele kube umbala we-lemonade okhanyayo.
Okuningi: Hydration for Runners
Amabhodlela Aphezulu Amanzi Namabhande E-Hydration
I-7 - Running Mistake # 7: Izingubo ezingalungile
Inkinga: Abanye abagijimi bagqoka uhlobo olungalungile noma izingubo ezincane kakhulu noma ezincane kakhulu zezimiso zesimo sezulu, okushiya bengakhululekile futhi besengozini yokugula okuhlobene nokushisa noma okubandayo.
Isixazululo: Kubalulekile ukugqoka uhlobo olufanele lwezindwangu. Abagijimi kufanele banamathele ezindlini zobuchwepheshe njengeDryFit, Thinsulate, Thermax, CoolMax, polypropolene, noma isilikhi. Lokhu kuzokhipha isithukuthezi emzimbeni wakho, kukugcine usomile. Kubaluleke kakhulu ukuqinisekisa ukuthi awugqoki ukotini kulolu ungqimba ngoba uma ugobile, uzohlala umanzi, okungenakukhathazeka esimweni sezulu esishisayo futhi kuyingozi endaweni ebandayo. Isikhumba sakho siphinde sikhululeke uma ugqoke ukotini.
Ebusika, qiniseka ukuthi awugodli. Kumele uhlanganise ama-15-20 degrees F ekushiseni uma unquma ukuthi yiziphi izingubo okufanele uzigqoke - ukuthi kungakanani ozokufudumala uma uqala ukusebenza. Esimweni sezulu esishisayo, bamba izingubo ezixekethile, ezikhanyayo.
Okuningi: Indlela Yokugqoka Ngendlela Yokufudumala Kwezulu
Indlela Yokugqoka Ukushisa Isimo Sezulu Esibandayo
Indlela Yokunakekela Izembatho Zakho Zokugijima
Indlela yokukhetha i-Sports Sports Bra
Okungahambisani Nokugijima
I-8 - Running Mistake # 8: Ukuxoshwa
Inkinga: Abanye abagijimi abaqeqesha izinhlanga ezithile noma imigomo ethile bagijima kanzima, sebenzisa amamayela amaningi kakhulu futhi ungavumeli isikhathi sokuphumula esifanele. Bacabanga ukuthi ukugijima nsuku zonke kuzobasiza ukuba bathole kahle futhi basheshe. Ukweqa ngokweqile kuyimbangela ehamba phambili yokulimala nokushisa kwabagijimi.
Isixazululo: Nazi ezinye zezindlela zokugwema ukudlula ngokweqile:
- Yandisa i-mileage yakho kancane kancane. Ungavumeli i-mileage yakho yamasonto onke yanda ngama-10%.
- Zama ukuzinikela ngezikhathi ezithile "amasonto okuphumula" ngokuyeka i-mileage yakho ngama-50% njalo ngesonto lesine.
- Ngemuva kokusebenza kanzima, thatha usuku. Izinsuku zokuphumula zibalulekile ukuze ululame futhi usebenze.
- Engeza ezinye izinto zokuqeqesha ezihamba phambili esimisweni sakho. Ukwenza imisebenzi ngaphandle kokusebenza kuvimbela isithukuthezi, kusebenza imisipha ehlukene, futhi kunganikeza imisipha yakho esebenzayo nokujoyina ikhefu.
Futhi bheka: Yini Engingayenza Uma Ukugijima Kungasebenzi?
I-9 - Running Mistake # 9: Ukuphuma Okusheshayo
Inkinga: Uma kuziwa emidlalweni emide ebangeni, enye yeziphambeko ezinkulu ze-rookie iphuma ngokushesha kakhulu ekuqaleni komncintiswano. Abaningi abagijimi banenani okungenani elilodwa ngomncintiswano lapho bezizwa bekhulu kakhulu emakhilomitha ambalwa okuqala abagijima ngaphambi kwejubane, kuphela ukushayeka nokushisa phakathi kwamakhilomitha okugcina.
Isixazululo: Nazi ezinye zezindlela ongagwema ukuphuma ngazo ngokushesha:
- Indlela engcono kakhulu yokugwema isilingo sokuphuma ngokushesha kakhulu ugijima ngamabomu ngehora lokuqala lokuqala kunokuba uhlele ukugcina okokugcina. Kuyinto enzima ukuyenza ngoba cishe uzozizwa unamandla ngempela ekuqaleni. Kodwa khumbula ukuthi njalo ngemva kwesibili uphuma ngokushesha kakhulu engxenyeni yokuqala yomncintiswano wakho, ungase ulahlekelwe kabili lelo nani esikhathini esiyingxenye yesibili yomncintiswano wakho.
- Zama ukuqinisekisa ukuthi usesikhundleni sokuqala esifanele. Ungaziqali ngegijimi esheshayo ngoba cishe uzama ukuhambisana nabo.
- Qala umjaho wakho ngezinga elikhululekile futhi uqiniseke ukuthi uhlola iwashi lakho kumakaki wokuqala wamamayela. Uma ungaphambi kwezinga lakho elilindelwe, wehlisa. Akusephuzile kakhulu ukulungisa izivinini ngemuva kwemayela elilodwa nje.
Okuningi: Iziphambeko Zemijaho Ejwayelekile
Amathiphu Wokuncintisana Kwendlela Yakho Yokuqala
I-10 - Ukugijima I-Mistake # 10: Ukuphuza Ngokufanele
Inkinga: Abanye abagijimi abaqiniseki ukuthi kufanele baphephe kanjani ngenkathi begijima. Baqala ukuphefumula kakhulu, okungaholela ekugxotsheni ohlangothini .
Isixazululo:
Nazi ezinye amathiphu alula okuphefumula okufanele ngenkathi egijima:
1. Qiniseka ukuthi kufanele uphefumule ngaphakathi kokubili emlonyeni nasempumeni uma usebenza. Imisipha yakho idinga i-oxygen ukuze iqhubeke ihamba futhi ikhala lakho livele lingakwazi ukuletha ngokwanele. Udinga ukuphefumula komlomo ukuze ungene ku-oxygen engaphezulu.
2. Kumele futhi uqiniseke ukuthi uphefumula okuningi kusuka kwesibindi sakho, noma isisu, hhayi esifuba sakho - lokho akujulile. Ukuphefumula ngokwemimba kukuvumela ukuba uthathe umoya ophezulu, ongasiza ekuvimbeleni ukulingana okuhlangene.
3. Phuma emlonyeni wakho bese uzama ukugxilisa ngokuphefumula ngokugcwele, okuzokhipha ngaphezulu kwe-carbon dioxide futhi kukusize ukugxilisa ngokujulile.
4. Njengomuntu oqalayo, zama ukugijima ngezinga lapho ungaphefumula khona kalula. Sebenzisa "ukuhlolwa kwenkulumo" ukuthola ukuthi ijubane lakho lifanelekile. Kufanele ukwazi ukukhuluma ngemisho ephelele, ngaphandle kokufaka umoya. Lokhu kwaziwa nangokuthi "ijubane lokuxoxa".
5. Yehlisa phansi noma uhambe uma uphefumulelwa . Uma uqala ukuzizwa uhlangothi oluthile, lokho ngokuvamile kusho ukuthi awuphefumuli kahle. Uma uphumule futhi unciphisa ijubane, izinkinga zokuphefumula ngokuvamile zizinakekela. Ungakhathazeki ngakho, njengoba lokho kuvame ukuholela ekuphefumuleni okungenakuqhathaniswa!
11 - Ukugijimela Isikhwama # 11: Ukungabi Ukuphefumula Ngokufanele
Inkinga: Abagijimi abaningi abaqalayo baqaphela ukubaluleka kokudla, kokubili ukusebenza kwabo kanye nempilo yabo yonke. Yini futhi uma udla ngaphambi, ngesikhathi, nangemva kokugijima kwakho kunomthelela omkhulu ekusebenzeni kwakho nokuthola.
Isixazululo:
- Zama ukudla ukudla okulula noma ukudla cishe amahora angu-1 kuya kwangu-2 ngaphambi kokugijima. Khetha into ephezulu kuma-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Ukuze ugweme ukucindezeleka kwamathumbu , hlala kude nokucebile, okusezingeni-fibre, kanye nokudla okuphezulu kwamafutha.
- Uma uqhuba imizuzu engaphezu kwezingu-90, udinga ukufaka amanye amakholori oshisayo. Ungathola i-carbs ekugijimeni ngeziphuzo zezemidlalo noma ukudla okuqinile okugayiwe kalula, njengama- gel energy , imigoqo, ngisho nemidlalo ye-jelly ibhontshisi eyenzelwe abagijimi obude. Isimiso esiyisisekelo sesithupha kufanele ukuthi uthathe cishe ama-khalori angu-100 emva kwehora eligijima bese kuthi amanye ama-khalori angu-100 njalo ngemva kwemizuzu engu-40-45 ngemva kwalokho.
- Gcwalisa amandla ngokushesha ngangokunokwenzeka emva kokuzivocavoca. Ucwaningo luye lwabonisa ukuthi imisipha iyamukeleka kakhulu ekwakheni i-glycogen (iglucose egciniwe) izitolo ngaphakathi kwemizuzu yokuqala engama-30 emva kokuzivocavoca. Uma udla maduzane ngemva kokuzivocavoca kwakho, unganciphisa ukuqina komfutho we-muscle kanye nesifo soreness. Uzofuna ukuqeda ama-carbs ngokuyinhloko, kodwa ungamnaki amaprotheni. Umthetho omuhle wesithupha wokudla okuthunyelwe emva kokusebenza kuwu-1 gram weprotheyini kuya ku-3 amagremu we-carbs. Ibhotela le-peanut kanye ne-jelly sandwich, isithelo kanye ne-yogurt smoothie, nobisi lwe-tsokoloni yizibonelo zokudla okulindelekile ngemuva kokugijima.
- Ungalandeli ukudla okuphansi kwe-carb uma uqeqeshwa. Udinga inani elithile lama-carbohydrates ekudleni kwakho ngoba ungumthombo obaluleke kunazo zonke wamandla kagesi.
Futhi ubone:
- Ukudla kanye ne-Hydration yabagijimi
- Ukudla okunempilo kwabagijimi
- 7 Izifundo Abagijimi Bafunde Indlela Enzima
- Izinto ezingu-7 Akekho Okutshela Ngokuhamba