Iseluleko esivela kude abahambahamba kude
Abahamba ngezinyawo bavame ukuhamba ngezinyawo ukuhamba ngezinyawo noma ukuhamba ngezinyawo. Yithatha ukuthini ukuqeqeshwa ukuze ukwazi ukuqeda ukuhamba ibanga elide? Uma kuziwa emadolobheni afana ne-marathon 42K (26.2 miles) kanye nama-ultramarathons amakhilomitha angu-50 noma ngaphezulu, ukuqeqeshwa nokulungiselela yizihluthulelo zokukwazi ukuqedela ibanga futhi ululame kusuka kulowo ohlangothini.
I-Marathon Hamba Ukuqeqesha Isinyathelo Ngesinyathelo : Lolu hlelo lokuqeqesha ngezinyathelo luzokulungisela ukuhamba nge-marathon, i-marathon yehafu noma ukuhamba kwe-ultra. Kuhlanganisa ukuqeqeshwa okuhleliwe, isicathulo, kanye nezeluleko zamagesi, ukuthi yini okufanele udle futhi uphuze, kanye namaqhinga osuku lomncintiswano.
Ngaphandle kokufundiswa kokuqeqeshwa kwe-marathon, ngabuza ochwepheshe bami abahamba ngezinyawo ukude ukuthi baqeqeshe kanjani ukuhamba ngezinyawo, lokho ababekugqoke nokuthi yini ababeyidla futhi baphuze endleleni.
I-Ultramarathon Yokuqeqesha Ukuqeqesha Ukuhamba KuKristuina Elsenga
- Ngakho unqume ukwenza uhambo olungama-40 noma 50 km?
- Ngakho ufuna ukuba uphile ubusuku nemini ngemva kwalowo mcimbi?
- Ngakho-ke ungcono ukulungele.
Izinyanga ezine Ngaphambi Kokuhamba Kwakho Kwe-Ultramarathon
Uma wazi usuku lomcimbi omkhulu, qala ngezinyanga ezine kusengaphambili. Uma ungakaze wenze noma yikuphi ukuzivocavoca okuthatha isikhathi esingaphezu kwamahora amabili, ungadinga isikhathi esengeziwe. Ukuhamba ngumdlalo ohlukile: kuyaqhubeka nokuqhubeka nokuqhubeka. Vumela umzimba wakho isikhathi esithile ukuba ujwayele lokho.
Ngokufanele umuntu kufanele ahambe amakhilomitha angu-8 kuya kwangu-10 ngenye indlela ukuya kathathu ngeviki phakathi namahora owodwa nengxenye. Zama lokhu amasonto amane. Uma ngelinye ilanga wena noma izinyawo zakho uzizwa ungakhululekile, zama ibhayisikili ngehora, nje ushintsho. Mhlawumbe ungakwazi ukuhamba nomsebenzi wakho noma ukupaka imoto yakho eceleni futhi uhambe ngokunye, noma uhambe uma uya endaweni yokuthenga njll.
Yiba nomthelela ekukhetheni izikhathi zokuhamba ezomnotho. Yenza ukwelula nokufudumala kahle nokupholisa phansi. Zama ukwenza okuthile okuhambayo phakathi nomsebenzi wakho, uma ungakwazi. Phuza okuningi, futhi ususe ukudla okungenamsoco. Kungcono ukuthi ube nezithelo noma i-yogurt noma i-pasta eyengeziwe noma i-potato eyengeziwe ngokudla kwakho kunombhobho we-candy.
Yakha i-Mileage yakho ku-Ultramarathon Training
Bese uvula enye yamakhilomitha angu-10 (ukuhamba ngamamayela) ukuya emakhilomitha angu-15 (uhambo lwamamayela), amaviki amabili kuya kwamane. Yiba yijaji lakho. Ukuhamba kumnandi, hhayi ukujeziswa. Zama ukujoyina ukuhamba okuhleliwe. Phuma ekuhambeni, ungahlali ngaphakathi. Zama ukujabulela zonke izinhlobo zezulu. Hlonipha intwasahlobo emoyeni, uzwe izinyoni zihlabelela, zibheke izimbali, izihlahla nabantu abasizungezile ezimotweni zabo benza ingxabano engadingekile. Phuma empilweni yansuku zonke, qalisa ekuhambeni kokuhamba.
Bhala idayari : Bhala phansi okwenzile, lapho wenza, indlela ozizwa ngayo ngesikhathi nangemva kokuhamba. Uma uzizwa uwedlula, hamba ibanga elincane ukuze ushintshe, ungasheshi kakhulu. Qhubeka namanye amasonto ambalwa.
Emva kwamasonto amane okuhamba ngezinyawo eziyi-15-kilometer, kufanele ulungele ukuhamba ngamakhilomitha angu-25.5. Kungcono kakhulu kwenziwe njengomcimbi ohleliwe. Uma kungekho okufana nalokho okuseduze, hlela umcimbi wakho.
Yenza kube okhethekile. Lungisa indlela efana nesibalo se-8, nendlu yakho noma imoto yakho endaweni ephakathi, ngakho-ke ungaba nokuphumula (isigamu esiphezulu sehora). Lokhu kuzothatha amahora amane nesigamu amahora amahlanu. Zama ukugcina ijubane. Asikho isidingo sokuthi ugijimise kancane kuqala, nje ukuze uwile ekupheleni.
Ungakhohlwa ukuzivuza uma lokhu kungumcimbi owenziwe ngokwakho. Ngosuku olulandelayo yenza ezinye, uhambe (ngobumnene) mayelana. Ngosuku olulandelayo ungenza amakhilomitha angu-5 kuphela, kepha sekuyisikhathi samakhilomitha angu-10 (no-15) futhi.
Uyazijabulela ngokwakho?
- Cha ?: Jabulela ngamakhilomitha angu-10 no-15, ungakhathazeki. Ukude okude akuzona zonke izintandokazi zomuntu wonke.
- Yebo ?: Ungamiseli manje, kodwa ungaphindeli.
Yabelana nabanye ngamava wakho. Ngezinye izikhathi uzizwa ungumuntu ohambahambayo oyedwa kuphela noma umuntu oyedwa oye wabona ukukhanya.
Amaviki Alula, Khona-ke Amaviki Adele Ekuqeqesheni Oku-Ultra
Yiba namaviki amabili alula (10 km, mhlawumbe uneminyaka engu-15 uma uzizwa uthanda). Bese uzama ukuhamba enye amakhilomitha angu-25. Ukuhamba kwamakhilomitha angu-20 kuya kwangu-25 kulungele umzimba wakho isinyathelo esilandelayo. Lokhu kuzothatha isikhathi esingaphezu kwamahora amathathu. Kuye okubonakala kubhekwa iphuzu elibucayi. Manje iqala ukuthobeka. Akuyona nje ukuhamba epaki. Uzozizwa ukhathele. Ingxenye yakho ufuna ukumisa, kodwa uma kungekho okulimazayo futhi usazi igama lakho, wazi ukuthi uhlala kuphi njll, asikho isizathu sokuyeka. Ngakho qhubeka uhamba.
Thatha lula ngesonto elilodwa ngemuva kokuthi wenze lokho ku-25 km. Mhlawumbe udinga iseshini eyengeziwe yamasonto amabili / amathathu we-10, 15 no-25 km. Manje ungakhetha phakathi kwamakhilomitha angu-20. ezinsukwini ezimbili ngokulandelana noma ungenza 30 kuya ku-35 km. ngenye indlela.
Ngomuntu siqu, ngizizwa kunenzuzo eyengeziwe ekuhambeni ibanga elincanyana nje kwezinsuku ezimbili noma ezintathu ngokulandelana kunalinye ibanga elide. Njalo ube nezinsuku ezimbili ezinokuthula ngemuva kokuthi "uphule irekhodi lakho lomuntu siqu."
- Phuza, uphuze, uphuze, udle isangweji kanye nezinye izithelo ngesikhathi uhamba ngezinyawo isikhathi esingaphezu kuka-15 noma 20 km (yiba yijaji lakho futhi!) Okunye: Ukufakela iMarathon noma i-Ultra
- Yenza okungenani imizuzu engu-10 futhi ungapheli isigamu sehora (ujwayele ukuqina uma uhlala isikhathi eside). Uma isimo sezulu singcolile, thatha ukuphumula okuncane kakhulu, udle uphuze ngenkathi uhamba (kancane kancane).
- Zama ukuhamba ngokushesha kwenye yalezo 10 km. uyahamba phakathi (njengehora elilodwa imizuzu engamashumi amabili, ihora elilodwa nekota).
Ungakhathazeki uma uzizwa ukhathele usuku olulodwa, ungakhathazeki uma ngelinye ilanga uhamba kancane. Akuyona inkinga uma ungeke ukwazi ukwenza enye yalezo 10 km. uhamba ngoba kunezinye izinto okumele ukwenze. Ungazami ukwakha ngokwenza kabili ngosuku olulandelayo. Ungadala ukucindezeleka ngokuhamba: yilahle.
Ultramarathon Trail Trail Training Training Tips kusuka kuMariya
Ngifika (nomyeni wami uRick) silungele i-Dogwood Half Hundred Hike yePotomac Appalachian Trail Club. Kungamakhilomitha angu-50 ukuhamba / ukugijima, usethe emigwaqweni enobuningi ngokusebenzisa umhlaba we-US Forest Service kanye nezinzuzo ezingaphezulu kuka-8000 zokuphakama / ukulahlekelwa. Indlela yethu ingase ingafaneleki kulabo abazokwenza izinyawo ezihamba phambili / bagijima ezimweni eziveziwe.
Siye sabonisana nabanye abangani abaye bakwenza futhi bathatha iseluleko sabo ngokusebenzisa impelasonto ngempelasonto ukuhamba umzila lapho umcimbi uzokwenzeka. Sizizwa ukuthi ukwazi indawo kuyosisiza sizizwe siqiniseka lapho senza umcimbi wangempela. Omunye umbhangqwana uye wanquma ukuhamba nathi, ngakho-ke sithemba ukuhlela ezinye zezinhlelo zethu zeveke ukuze sikwazi ukuvala izimoto ukuze sithuthe amakhanda futhi senze izingxenye ezinde zomzila ngaphandle kokuthi siphenduke emkhathini bese sihamba emuva.
Sithemba ukuphakama ngamamayela angu-20 zingakapheli amasonto amathathu, bese siqinisa ukuqeqeshwa kwethu ngaleso sikhathi (khumbula, siphumelele ukuhamba ngezinyawo eziyi-10-15 ngamakhilomitha ngezikhathi zonke ebusika). NgoLwesithathu kusihlwa senza okusheshayo ngemva kokusebenza, sishaya ngamamayela angaba ngu-5.
Ngiye ngahamba isikhathi eside ukuhamba ngezinyawo futhi manje sesiseduze ne-3.5 mph, kodwa uRick ushaya ijubane lakhe elihambayo ngaphezu kwe-4 mph, ngakho-ke ngingathanda ukubamba! Noma kunjalo, ijubane lami liphakeme ngaphezu kwesilinganiso okufanele ngibambe ngaso ukuze ngifake izikhathi zokunqunywa ezikhaleni zokuhlola.
Angikwazi ukuthi sizosebenzisa amabanga amancane amancane nemizila yasemadolobheni ukuqeqesha. Abavele benze umkhuba ofanele kakhulu, ngoba usebenzisa ngempela imisipha ehlukene. Ingxenye enhle yalokhu kubonakala sengathi ithola amandla ama-ankles namadolo futhi ijabule ukusingatha ukucindezeleka kwendawo ephikisiwe, amatshe, kanye nezigaba ezinqamule ezingezansi (ngenza ukuqeqeshwa okuningi kwamadolo amaningi kakhulu ebusuku). Noma kunjalo, ngiyazi omunye umbhangqwana endaweni yethu esebenzisa ibhayisikili egibelayo ukuze abe nomumo womcimbi.
I-Klaus: Isivinini Futhi Siyabala
Kubalulekile ukwandisa ibanga lomuntu ukuhamba kancane ukuze umuntu ajwayele ukuhamba ukuhamba okude. Okuhlangenwe nakho kwami ukuthi umuntu kufanele akwazi ukuhamba ngamakhilomitha angu-25-30 ukuhamba ngaphandle kwezinkinga ngaphambi kokwandisa ibanga. Uma kungenjalo uhambo olungama-40-50 km ngeke lukhululeke kakhulu.
Futhi, isivinini esithile siyadingeka: Uma isivinini somuntu singaphansi kwama-5-5½ amakhilomitha ngehora, ukuhamba kuzothatha isikhathi eside kakhulu futhi esilonda umzimba. Ngomuntu siqu, ngithola ijubane le-approx. 6 amakhilomitha ngehora efanele (3.2 miles ngehora). Ukuhamba nge-Pace Calculator