Lungiselela u-Trek, i-Multi-Day Walk noma i-Ultrawalk
Ukuqeqeshwa kubalulekile ekuthuthukisweni nasekuphumeleleni ukuhamba ibanga elide. Ukuqeqeshwa kwakho kufanele kugxile ekwakheni isisekelo sokuhamba, bese ukwandisa i-mileage yakho ngendlela ehlelekile. Kumele futhi uqeqeke ugqoke igesi oyobe ugqoke ngesikhathi sokuhamba kwakho ibanga elide.
Ukunciphisa ingozi yokulimala koqeqesho. ukwandisa i-mileage yakho isonto ngalinye noma ibanga lokuhamba kwakho kunazo zonke ngeviki ngokungabi ngaphezu kwamaphesenti ayishumi.
Lokhu kusho ukuthi cishe uzochitha ukuqeqeshwa kwezinyanga ezimbalwa. Ngokwenqubo yesisekelo, unikeza umzimba wakho isikhathi sokwakha imisipha entsha, ukunikezelwa kwegazi nokukhuthazela.
Kuyisikhathi Esanele Kangakanani Ukuqeqesha Ukuhamba Okude Kokuhamba?
Ukuhamba ngezinsuku eziningi nezinyathelo ezifana neCamino de Santiago, landela uhlelo lokuqeqeshwa kwe-marathon lokwakhiwa kwe-mileage kanye nokuthola i-hydration efanele, ukudla okunomsoco namagesi. Kodwa uzokwakha izinsuku eziningana zokubuyela emuva ekuqeqesheni kwakho ukuze ukwazi ukuhlola noma yiziphi izinkinga ezivuna ukuhamba amabanga amade ngezinsuku ezilandelanayo. Ungasebenzisa lezi zinhlelo zokuqeqesha:
- Hlela isimiso sokuqeqesha se-Back-to-Back Half Marathon Izinsuku (21kilomitha / 13 ngamamayela ngosuku): Lolu hlelo lwaklanyelwe i-Avon 39 Walk for Cancer Breast kodwa lufanelekile noma yikuphi ukuhamba ngezinsuku eziningi okuzobe kuvuliwe noma izindawo ezinjengama-asphalt.
- Uhlelo lokuqeqesha lweCamino de Santiago (amakhilomitha angu-21/13 ngamalanga): Sebenzisa lolu hlelo lweCamino noma olunye uhambo lokuhamba ngezinsuku eziningi oluzofaka amagquma nezindawo zemvelo futhi uthwale isikhwama.
- Ukuqeqeshwa Ukuhamba I-Marathon (amakhilomitha angu-42 / 26.2): Lokhu kuhamba phambili kwe-marathon kuzokufaka esimweni sokuhamba amabanga amade. Ngaphandle kwezinhlelo zokuqeqesha, uzofunda ngokudla okunomsoco, i-hydration, ne gear.
Uma uqeqeshwa ngamakhilomitha angu-50 kuya kwamamayela angu-100, ibanga elide kakhulu lokuqeqesha akudingeki ukuthi lidlule ngamamayela angu-20 kuya kwangu-25, okufanele wenze okungenani kabili ezinyangeni ezimbili ngaphambi komcimbi.
Bese i- taper phakathi nenyanga ngaphambi kokuthi kube khona ibanga elingamakhilomitha angu-20 ubude.
Ama-Ultrarunners afana kakhulu nama-ultrawalkers futhi ngempela avame ukuxuba ama-stretch of walks in the longest events. Amashejuli okuqeqesha avela ku-ultrarunning afanele nabakhambayo.
Awudingi Ukusheshisa
Khohlwa ukuqeqeshwa nganoma isiphi isivinini ngokushesha kunamayela angu-15 ngomzuzu. Ngeke udinga ukukhuthazela, hhayi ukusheshisa, futhi ufuna ukwakha ukugxilisa ingqondo ukuhamba amahora namahora ngesantya esisheshayo.
Hamba nge-Walk Long
Zonke izingubo, izicathulo, i-sunscreen, amaphakethe, njll kudingeka zivivinywa emgwaqweni ezinsukwini zakho zokuqeqesha isikhathi eside ngaphambi komcimbi. Manje sekuyisikhathi sokuzama, awufuni lutho olusha noma olungaphelele kumcimbi uqobo. Hlela izigaba ozodinga zona zinikezwe isimo sezulu nesimo. Khetha izindwangu zokugcoba ezizovumela isikhumba sakho ukuba siphefumule futhi siziphole.
Uzofuna ukugqoka igesi elifana nelabahamba ngezinyawo uma ukuhamba kwakho kuzobe sekuhamba phambili noma ku-asphalt. Kuzodingeka uguqule lokho uma umzila wakho usuhambe kakhulu noma emkhatsini wezinkathi ezahlukene. Thola ukuthi yini abanye abahambahamba ibanga elide abagqoke endleleni efanayo noma emcimbini ofanayo.
Khetha izicathulo noma amabhuzu akho futhi uwagqoke ezinsukwini zakho zokuqeqesha eside ukuqinisekisa ukuthi bazosebenza kude nebanga elide.
Amaphakheji kufanele ahlolwe ezinsukwini zakho zokuqeqesha okude ukuze uqinisekise ukuthi ungayithwala kahle kakhulu ebangeni elide futhi unamandla okudingeka.
Abahambahamba abahamba emgwaqeni omude obethwele iphakethe besebenzisa izigxobo zokuhamba badinga ukuhamba ngezimoto zabo ezinyangeni ezintathu ngaphambi kokuhamba. Kusukela ekhanda kuya enzwaneni, gqoka gear yakho. Izikebhe / amabhuzu, amasokisi, izingubo zangaphansi, ubhiya, ihembe, amabhulukwe, isikhwama, ijaji, imoto yamanzi. Ufuna ukwazi ukuthi uzokwenza kanjani ekuhambeni okude futhi usenesikhathi sokuwushintsha uma kungenjalo. Khona-ke udinga ukuhamba nge gear esikhundleni.
Ukuqeqesha Ukudla Ukuhamba Okude
Ukudla okunempilo efanele kuzakulungiselela izenzakalo zokukhuthazela.
Njengomgijimi wokukhuthazela, kufanele uzinamathele ekudleni okungumxube wendabuko wama-carbohydrates angu-70, amaprotheni angu-20, namaphesenti angu-10 amafutha. Gwema ukudla okuphezulu kwamaphrotheni. Bangela izinkinga ngokuphelelwa amandla kwamanzi futhi zizophazamisa izinso zakho ngaphansi kokukhuthazela ukuhamba izimo.
Ukuhlela Ukuhamba Kwakho Okude Kude
Ukuhlela kuqala ngokubeka umcimbi njengenhloso. Ukucubungula kufaka isikhathi sonyaka, ibanga, ukuthutha emcimbini, izidingo zomgubho wesigameko, ukuphakama kwamapulangwe kanye nesimo sezintaba, isimo sezulu. Uma uzokwenza "ngokwakho" ekuhambeni ezweni lonke, udinga ukulungiselela ngokucwaninga imizila nemigwaqo nokuxhumana nalabo abaye benza okufanayo.
Hlola amabalazwe wezinkambo ukuze wazi ukuthi yiziphi izinsizakalo ezinikezwa endleleni kanye nokuthi yini okumele uyenze nawe. Yazi indawo futhi ngasiphi isikhathi kukhona amagquma, ukuhamba ngezimoto, umzila wemvelo, umthunzi, ilanga eligcwele. Uma kungenzeka, shayela inkambo ngaphambi kwesikhathi ukuze uzijwayele. Ungase futhi ukwazi ukuthola izinhlelo zokusebenza ezenzelwe umzila wakho, njengezinhlelo zokusebenza ezitholakalayo zeCamino de Santiago.
Ukuhlela Ukudla Nezikhukhula Ekuhambeni Okude Okude
Ukuqeqesha ngamanzi, isiphuzo sezemidlalo, ukudla, kanye nokudla okulula uyobe usebenzisa kulo mcimbi futhi ungaphambuki kuwo ngesikhathi somcimbi. Amanzi yilokho okudingekayo ukuze kube nemicimbi yamakhilomitha angama-20 nangaphansi, kodwa uma kwenzeka imicimbi ende isiphuzo sezemidlalo sokushintshwa kwe-electrolyte singase sibe kuhle. Ukuyihlilisa noma ukushiya ezinye ushukela kungenza kube lula ngesisu, kodwa kudingeka uqaphele ukuthola usawoti okwanele kanye namanzi lapho uhamba amabanga amade .
Yenza ukudla kwakho okuphambili kufakwe ngaphambilini futhi mhlawumbe kubhalwe isikhathi sokudliwa. Emadolobheni ama-ultramarathon udinga ukudla amafutha namaprotheni ngaphezu kwama-carbohydrate anikezwe ngamagaleli wezemidlalo noma imigoqo yamandla . Ungase ufune ukugwema imikhiqizo emihle eyenziwe ngamabanga amancane nemidlalo yamandla futhi ingabangela izinkinga zokugaya ukudla emadolobheni amade. Ungathola lawo ma-candy bars nge amantongomane, ama- mix trail , nama sandwich we-peanut butter. Ukuqeqesha ngokudla okufanayo nokudla okulula okuzoyisebenzisa ngesikhathi somcimbi.
Ukuphumula kokuphumula
Ukuhlakanipha okuvamile ukuthi noma yiziphi izinqamuzana ozithathayo kufanele zibe mfushane-ukusebenzisa indlu yokugezela, udle isiphuzo futhi uphuze ngaphandle kokuchoboza, ubophe izicathulo zakho, noma izidakamizwa zedokotela. Umzimba uyancipha ngokukhawuleza ngesikhathi sokuphumula futhi kungathatha imizuzu eminingana ukubuyela emuva ekujuleni kokuhamba ngemva kwekhefu elide. Thatha amakhefu okuhamba-esikhundleni-qhubeka uhamba kodwa ngokuhamba kancane.
Qaphela Izinyawo Zakho
Izinyawo zakho ziyimishini yakho ebaluleke kakhulu. Ngezinsuku zakho zokuqeqesha okude kufanele ube uhlola amalungiselelo, amasokisi, njll ukuvimbela amabhulashi. Okusebenza kahle kakhulu kumuntu ngamunye. Zama izinyathelo eziningi eziyisikhombisa zokuvimbela amabhulashi , afaka amatshe okugcoba, ukuhlambalaza kanye / noma amasokisi amabili aqoshiwe, i-moleskin, i-tape yemidlalo noma i-blister block pads ezindaweni ezivame ukubheja. Ngesikhathi uhamba, yimisa isibonakaliso sokuqala sezindawo ezishisayo nodokotela onyawo lwakho nge-tape, amabhandeki amabhande ama-blister, njll. Kunezinye izingozi okufanele uzilungiselele, eziningi zazo ezivinjelwe ngokudla okufanele, ukugcoba nokugqoka.
Izinsiza Zokuqeqesha Okuqhubekayo Zokuhamba Okude Okude
- I-Ultra Running Resources: I-Keven Sayers inezeluleko ezihlukahlukene ezihlanganisiwe kusuka eqenjini lezingxoxo ze-imeyili ezizinikezele ekugcineni. Iningi leseluleko lidluliselwa ukuhamba ibanga elifanayo. Abagijimi abaningi banikeza amashejuli abo okuqeqesha ukuze kube nemicimbi yebanga elihlukahlukene ukusuka amakhilomitha angu-50 kuya ku-100 miles.
- Umagazini we-Ultrarunning: Dlulisa amehlo kumathebula abo oku-intanethi noma ubhalise. Uzobona iseluleko ngazo zonke izici zemicimbi ebanga elide.
- I-Camino de Santiago Iseluleko: Ungafunda kusuka kwabanye abahamba ngezinyawo emaPilgrims aseMelika esakhiweni seCamino kanye nekhasi le-Facebook, kanye neforamu esebenzayo nezinhlelo zokusebenza.
Izwi elivela
Wakhelwe ukuhamba, kodwa udinga ukuhlela nokuqeqesha ngokugcwele ngaphambi kokuba uqalise ibanga elide, ukuhamba ngezinsuku eziningi. Uma uthuthuka isikhathi sakho sokuhamba, ungasiza ekugwemeni ukulimala. Uma ulungele ngokomzimba ukuhamba kwakho, uzokwazi ukuwujabulela futhi ujabule.