Ukuhamba Okude Okude
Ingabe uke unesifiso sokuthi uvele uhambe-futhi ungayeki? Ukuhamba ngezinyawo eside, kuyingxenye yokwenza kwethu komuntu. Abantu basuka ezindaweni ngezinyawo ngezinyawo emlandweni. Namuhla ungakwazi ukucima ukuthi i-wandander ngezindlela eziningi ezahlukene.
Ungahamba usuku, amasonto, noma izinyanga. Ungahamba ngedwa , neqembu, noma njengengxenye yeqembu. Ungashisa umzila wakho, landela umkhondo wendabuko weminyaka engu-1000 ubudala, noma uthethe nabanye abangu-40,000 emgwaqweni oqokiwe.
Akuyona indawo oya kuyo; kungukuhamba.
Ukuhamba kwamaMarathons & Half Marathons
Abaningi bethu banomncintiswano wamahhafu we-13.1-mile no-26.2-marathon marathon ohlwini lwama ibhakede lethu. Isinyathelo sakho sokuqala ukuthola umjaho onobungane . Bheka izinhlanga eziphelile isikhathi sokuqeda futhi zinabanye abahambahambayo nabahambahambayo ababambe iqhaza.
Manje ungaqala ukuqeqesha ukuhamba nge-marathon noma isigamu . Kufanele uqale ukuqeqesha kwakho izinyanga ezinhlanu kuya kweziyisithupha ngaphambi komncintiswano.
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Okumele ugqoke uMarathon noma isigamu seMarathon Walk
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Jabulela i-Walk Exciting Walk ngaphandle kwe-Las Vegas Strip
Uma ngabe usuvele uhamba amahora amabili noma ngaphezulu ngesikhathi esisodwa, kuzodingeka uqale ukwakha i-base mileage yakho . Hlela amaviki ayisikhombisa kuya kweziyisishiyagalombili ngokuqhubeka nokwakha i-mileage yakho nokukhuthazela, uhamba ngamamayela amathathu, izinsuku ezintathu ngesonto, kanye nosuku olulodwa olude olwakhiwe ngamasonto onke ngesonto.
Uma usuqhubekile, ulungele uhlelo lokuqeqesha ama-marathon noma i-half marathon schedule:
- I-Marathon I-Mileage-Building Schedule : isimiso samasonto angu-19
- UHlelo Lama-Mile-Building Building : isimiso sesonto eli-16
- I-Schedule Yokuqeqesha iMarathon Yokubuyela Emuva Nengqungquthela Yemizuzu : isimiso esiphambili samaviki angu-19 sokulungiselela i-Goofy Challenge, iDopey Challenge, noma u-Avon 39 Walk
Njalo uqeqesha ngokudla, gear, nezicathulo ozolisebenzisa kulo mncintiswano, ngakho-ke wazi ukuthi yini okusebenza kahle kuwe. Gwema ukuzama noma yini entsha ngosuku lomncintiswano.
- I-Marathon Energy Snacks ne-Hydration Strategy
- Ukukhetha ama-Shoes for Marathons kanye neHhafu yamaMarathoni
- Izembatho nezokukhethwa kwezimoto zomdlalo we-Marathon
- Ukuvimbela i-Chafing ne-Blisters
- Usuku Lokuncintisana NgamaRace : Lokhu kufaka phakathi ukulungiswa kwezimo zezulu, ukuqinisekisa ukuthi unayo yonke imoto yakho, nokukwazi ukuthi ungalindelani emgqeni wokuqala nomugqa wokugcina .
Kudluliselwa
Awufuni ukuhamba yedwa? Yakha iqembu lokuhlangana. Ukuhamba ngokuphindaphindiwe kuvame ukubandakanya umuntu ngamunye ohamba imilenze eyodwa noma ngaphezulu ebangeni elide, njengamamayela amathathu kuya kwanguyisithupha, nokuhambisa izinyathelo ezilandelayo ilungu lethimba elilandelayo. I-relay isho konke ngokubhokoza nokusekela. Ama-marathon amaningi kanye nama-marathons amahafu anikezela ngokuthunyelwa kumaqembu amabili noma ngaphezulu. Abanye bahlanganisa iqembu labayisishiyagalombili kuya kwabangu-12 elihamba ibanga elide, njenge-Portland kuya e-Coast Relay ngamamitha angu-128.
I-Ultramarathons ne-Centurion ihamba
Ukugijimela kwe-Ultramarathon nokuhamba kukhula ekuthandeni.
I-ultramarathon ngumcimbi omude kunamakhilomitha angu-42 (26 miles), futhi eziningi zide kakhulu, njengeDodentocht eyi-100-kilometer yaseBreditem, eBelgium (iDodentocht ihumusha ngo-Death March). Abantu bahlala bephila ukuze bathole isihloko se-Centurion , oyitholayo ngokuhamba noma ehamba ngamamayela angu-100 emahoreni angu-24.
Imicimbi Ehamba Ngezinsuku Eziningi
Ukuhamba ibanga elide usuku ngalunye ngezinsuku ezimbili noma ngaphezulu kuyilingo elivuthayo lokukhuthazela. Imicimbi ye-IML Walking Association ihilela ukuhamba ngama-20K ukuya ku-50K okungenani izinsuku ezimbili. I-Nijmegen Vierdaagse Izinsuku Ezinsuku Eziyisine ingenye yezehlakalo zayo eziyinhloko futhi iye yabanjwa iminyaka engaphezu kwengu-100 (ngekhefu leMpi Yezwe II). Ukuhamba kwezinsuku ezingu- 3 ze-Komen ngamamayela angu-20 ngosuku ngezinsuku ezintathu. Lezi kanye nabanye bavame kakhulu emhlabeni jikelele.
I-Pilgrim Walks
Lezi zihamba ziyizindlela ezilandelwa yizithembekile eziya endaweni yokubaluleka okungokomoya. Ukuhamba okunjalo yiCamino de Santiago, okuyinto abahamba ngezinyawo abaye bahamba ngayo iminyaka eyinkulungwane edlule ukuze bahloniphe ithuna likaSanta James eSantiago de Compostela eSpain.
Umzila weCamino Frances wamakhilomitha angu-800/500 wamakhilomitha ovela eFrance uyathandwa kakhulu namuhla kubantu abahamba ngezinyawo abafuna inselelo kanye nalabo abanesisusa esingokomoya. Eminye imizila yeCamino idabula lonke elaseYurophu. I-movie ethi " The Way " yenza lokhu kuhamba kuvelele nakakhulu eminyakeni yamuva.
Ungathola ulwazi lokuthi ungahamba kanjani eCamino de Santiago kusuka kuma-peregrinos anolwazi (abahambi). Kodwa kudingeka ube nesisindo esikhulu ngehlelo lokuqeqesha leCamino , njengoba umzila uhamba kahle kakhulu futhi abahambahambayo abaningi bayahamba ngamakhilomitha angu-12 kuya kwangu-20 ngosuku. Uma uqala njenge-tenderfoot, ungase uzithole uzothola maduze futhi ungakwazi ukuqedela ukufunwa kwakho.
Ukuhamba Ezwe Lonke
Abantu bathatha ama-quests omangalisayo ukuhamba ezweni lonke noma emhlabeni jikelele. Thru-ukugibela i-Appalachian Trail noma ukuya esikhwameni sePacific Crest Trail kunomusa omusha ngenxa yamabhuku nezincwadi zakamuva. Abantu baye bajikeleza umhlaba, futhi omunye wakwenza uhamba ngezinyawo ezingu-10. Ole Oleson nomkakhe uHelene bahamba bevela e-Arctic Ocean baya ePacific entshonalanga eCanada, bese bewela eCanada baya e-Atlantic Ocean.
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Qeqesha ukuhamba ngeMarathon kusukela ekuqaleni ukuya ekugcineni
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I-Marathon Training and Race Day Ukudla, Izifo, kanye Energy Amakhompiyutha
Benza cishe amakhilomitha angu-40 ngosuku. Lona ngumncintiswano ngosuku ngalunye. Akukubi ngokuthatha umhlalaphansi wamuva. Enye yezindlela ezinhle kakhulu zokucwaninga indlela yokwenza okunjalo ukufunda izincwadi ezilotshwe yilabo abazenzayo .
Ukuqeqesha, Ukuhlela Nokusinda Ukuhamba Okude Kude
Njengoba i-Lao Tzu yathi eminyakeni engaphezu kuka-2 500 edlule, "Uhambo lwamamayela ayizinkulungwane luqala ngesinyathelo esisodwa." Uhambo lwakho olude lokuhambahamba luqala ngokuqeqesha nokuhlela izinyanga eziningi kusengaphambili.
- Ukuqeqesha nokuhlela Ukuhamba Okude Kokuhamba : Uqeqesha kanjani ukuhamba usuku nosuku noma uhambe ibanga elide ngosuku olulodwa? Sinezinhlelo zokuqeqesha nezeluleko. Kuzodingeka ucabange ngenani lezinhlelo zokusebenza ngaphezu kwesikhathi sakho sokuqeqesha.
- Izingozi Zokuhamba Okude Nokudelela Ukuhamba : Nakhu okumele ukwenze ukuze uhlale uphephile futhi uphilile ukuhamba ibanga elide, nokuthi yini ongayilindela uma usuqedile.
Masithathe Isinyathelo Sokuqala
Ukuhamba ukuhamba ibanga elide kungumgomo wephupho kwabaningi bethu. Wakhelwe ukuhamba. Uma uthatha isikhathi sakho ukwandisa ibanga lakho lokuhamba, uzokwazi ukufeza iphupho lakho. Kuyoba nezikhubekiso endleleni. Mhlawumbe uzothola amabhuleki . Kuzodingeka ubhekane nemvelo ngesimo sezinambuzane, ukushisa, ukubandayo, imvula namagquma. Vele ugcine umgomo wakho wokugcina engqondweni.
Uhambo, hhayi indawo. Phakathi nokuqeqeshwa kwakho, kanye nokuhamba kwakho, uzothola izinto ngawe. Uzobona umhlaba, futhi ngokwakho, ngendlela entsha. Hlala indlela ozithatha kusukela esiteji sokuqala phambili.
> Umthombo:
> Hoffman MD. Isisekelo se-etiological for amasu asebenzayo okuvimbela ukuqhutshwa kwezinyawo ezithinta umzimba. Imibiko Yamanje Yezemithi Yezemidlalo . 2016; 15 (5): 330-335. i-doi: 10.1249 / jsr.0000000000000297.