Ungayikhamba Amama-20 Ngosuku?
Ukude kangakanani umuntu onempilo futhi onempilo angakwazi ukuhamba ngokuqhubekayo emahoreni ayisishiyagalombili ngumbuzo ongavela lapho ehlela i-adventure trek. Noma, ungase uzibuze ukuthi yini ongase ukwazi ukuyenza uma kwenzeka kuphuthumayo.
Ngisho nabaqalayo basinda kalula ukuhamba kwe-6-Mile ngamahora amabili
Impendulo yalo mbuzo ifana nalokhu " Ngabe umuntu ophilile angahamba kangakanani angaqeqeshiwe?
"Abantu abaningi abajabulela ukuhamba nge-volkssport bahamba nge-AVA bamema abangani abangaqeqeshwanga nabomndeni ukuthi bahambehamba ngezinyawo ezihamba ngamamitha angu-6/10- kilometjhi ngokuhamba kalula. Lezi zihamba ngokuvamile zithatha amahora amabili. udinga izicathulo zokuhamba kangcono .
Ama-blisters Uma Uhamba Amamitha Aphakeme
Ukuhamba ngamamayela angu-10 (amahora angaphezu kwamathathu), noma ngabe ujwayele ukuhamba ngamamayela angu-6, kuyinselele enkulu. Ungakwenza, kodwa abantu abaningi kungenzeka bakhule amabhalansi ezindaweni ezintsha . Izikhwama nama gear asebenze amahora amabili angeke afaneleke amahora amane. Ama-blisters ezinzwane, ezithende, kanye nebhola lombukiso wonyawo lapho izicathulo zakho namasokisi kukubhoboza khona indlela engafanele. Ungase futhi uhlakulele ama-armpits, ngaphansi kwesifuba, naku-crotch njengezikhumba ze-sweat ama-crital cristal. Ukusebenzisa i-lubricant kungasiza ukuvikela isikhumba, ngenkathi ungakwazi ukugubha isikhumba sezinyawo zakho ngokwakha ngokwakha isikhathi sakho sokuhamba.
Ungase ufune ukuhlola ishadi lamamayela, amakhilomitha, nezikhathi ezijwayelekile ukuhamba lelo banga .
Ukuqeqeshwa Ukwakha Amakhilomitha
Kumele ukhiqize i-mileage yakho kancane kunokuba ugijimele ekuhambeni ukuhamba ukuhamba amahora amane ngokuqondile. Ekuqeqeshweni kwe -marathon ye-half-mile noma i-marathon yama-26-mile , uhamba usuku olude njalo ngesonto futhi ukwandise ama-kilometer ngamamayela ngesonto noma amamayela amabili njalo emavikini amabili.
Kukhona umphumela wokuqeqeshwa okumangalisayo okwenzekayo. Kungenzeka ukuthi amamitha ayishumi nambili ubukeka kunzima kakhulu okokuqala lapho ufinyelela lelo banga. Kodwa ngemva kwamasonto ayisithupha uma uhamba ngezinsuku ezingu-18 wamamayela, amamayela angu-12 okuqala alula futhi ayinandaba nhlobo.
Umuntu onempilo angahamba ngamamayela angu-20 kuya kwangu-30 ngosuku
Kodwa ngabe umuntu angaqeqeshelwa kangakanani, aqeqeshe amahora angu-8? Abaningi abaqeqeshiwe abahamba ngezinyawo baqeda i- Portland Marathon engama-26.2 wamamayela cishe emahoreni angu-7, kungekho ziphuzo. Uma uhambahamba ethatha ikhefu nesitoreji sokudla, khona-ke amamayela angu-20 ngosuku kunengqondo kumuntu ohamba kahle oqeqeshiwe. Uma bengathathi ikhefu futhi behamba ngokushesha, bangakwazi ukumboza amamayela angu-30. Abahambahamba eCamino de Santiago bahamba ngamamitha angu-12 kuya kwangu-20 ngosuku emasimini ahlanganisa amagquma amaningi.
Ukuhamba ngamamayela angu-20 noma ngaphezulu kosuku emva kosuku
Ingabe uhlela ukuhamba amahora ayisishiyagalombili usuku nosuku, njengokuhambahamba ezweni lonke noma ukuhamba eCamino de Santiago ? Labo abenze lokhu banenkathazo eningi yezinkinga ze- blister emasontweni ambalwa okuqala, kodwa-ke noma baphume noma bahambe ngokumboza amamayela angu-20 noma ngaphezulu ngosuku ngalunye. Amaphayona aseNtshonalanga ayevame ukuhamba amakhilomitha angu-20 ngosuku ngezinqela zezinqola, iningi lazo lihamba kunokuhamba.
Ngokuqinisekile bayobekwa njengabahambahambayo abaqeqeshiwe.
Uma uhlela uhambo olukhulu, udinga ukuqeqesha ngaphambi kokuba uhambe noma uzothola ukukhuthazelela izibhansela, ukushayela, ukuhlukunyezwa kwemisipha ngisho nokucindezeleka ukuhlukana ezinsukwini ezimbalwa zokuqala. Ungalaleli abahamba phambili beCamino abazitshela amantombazane ukuthi bahambe futhi bavumele uCamino ukubaqeqesha. Lokhu kuyinto engafanele kunazo zonke abangayincoma, ngokuyisisekelo ukuqinisekisa ukuthi i-pilgrim entsha izoba usizi futhi kufanele ime ngenxa yokulimala.
Ukuthatha Ukuhamba Okungalindelekile Kude
Kuyinto umdlalo webhola ohlukile uma kufanele uthathe uhambo olude lapho ungalindele ukuba ufanele, njengokuhamba endaweni yengozi.
Udinga ukuthatha izinyathelo ezifaka:
- Izikebhe, amasokisi, kanye nokuvimbela kwe-Blister : Khetha izinkinobho zakho ezihamba kahle kakhulu, noma ezimweni ezingcolile, izicathulo zakho ezihamba phambili noma amabhuthini akhululekile. Ungazami noma yini entsha ngokuhamba kwakho okude okude. Njengoba ungakahambi okuningi, uzodinga ukulungisa izinyawo zakho ukuvimbela amabhulashi. Sebenzisa i-cornstarch emasokisi akho ukuze usize izinyawo zakho zome. I-jelly encane ye-petroleum ezinzwaneni zakho nezithende zingasiza futhi ukuvimbela amabhulashi. Khetha amasokisi okwenziwa zokwenziwa noma woboya esikhundleni samasokisi ekotini - azosiza ugoqa ukuthuthumela futhi asize ukuvimbela amabhulashi.
- Layisha Izembatho Zakho : Njengabantu abahamba ngezinyawo, kudingeka ulungiselele ukuhamba ngokude ngokubeka izembatho zakho, uma kungenzeka. Khetha ungqimba lwangaphakathi lwama-polyester, hhayi ukotini. Khetha isendlalelo sokuzivikela njengekhanda leboya, i-polyester yezinwele ezibucayi noma ihembe, noma i-vest phansi uma izinga lokushisa lipholile. Letha ungqimba lwangaphandle olungenamandla. Lezi zigaba ezintathu zingakubona ngezimo eziningi, kungaba entabeni noma emahlathini asezindaweni zasemadolobheni. Uzofuna ukwazi ukufaka noma ukususa ungqimba uma ushisa noma upholile. Cabanga nangezinye izinto ezibalulekile ezihlanganisa isikebhe, iphakethe elihle, ibhodlela lamanzi, i-sunscreen kanye nokuvikelwa kwe-lip.
- Ukuthwala Izinto Zakho : Isikhwama noma isikhwama sekhredithi siyodabukisa ukuma kwakho uma uyithwala isikhathi esingaphezu kwemizuzu embalwa. Noma yikuphi ukuhamba ibanga, funa isikhwama esizokuvumela ukuthi uthwale izinto zakho ngokuphepha ngenkathi ugcina ukuhamba okuhle kokuhamba. Isaka lesikhumba elinomlenze lihambisa umthwalo esikhungweni sakho sokuvuthwa, lapho imvelo ihlose khona. Uma unezinto ezimbalwa ongayithwala, zifake epakethe le-fanny noma emaphaketheni ejacket noma amabhulukwe akho.
- Ukushisa : Gcina ingilazi yamanzi engama-90 ngaphambi kokuhamba. Lokho kuzokwenza umzimba wakho uqale kahle ukuqala i-hydration kanye nesikhathi sokuqeda noma yikuphi okunye. Njengoba uhamba, unombebe wamanzi njalo uhhafu ihora. Uma usuqedile ukuhamba kwakho, ube nesinye ingilazi yamanzi ende.
- Ukudla : Ngaphambi kokuhamba kwakho, ube nokudla okuncane okunamaprotheni nama-carbs. Uma uzwela nge-lactose, gwema imikhiqizo yobisi ngaphambi kokuhamba. Awufuni ukuqala ongenalutho, kodwa awufuni ukudla okuningi okuzungezile esiswini sakho njengoba uhamba. Yiba ne-snack encane ngemva kwamahora amabili uma kufanele uhambe uhambo olude kakhulu.
- Ukuhamba Ebumnyameni : Uhambo lwakho olunqabile ngezinyawo lungase lusuke kusukela kusihlwa kuze kuhlwe. Uzofuna ukugqoka izingubo ezibonakalayo futhi mhlawumbe ugqoke izingubo ezimibalabala. Thatha izinyathelo zokuqapha njengoba izimoto zingenakukubona. Thatha i-flashlight encane.