Zvakarongwa Zvokurovedza Purogiramu yeCcercer Breast Walk
Susan G. Komen 3-Day inzira yakaoma yekufamba makiromita makumi maviri nezuva nezuva kwemazuva matatu. Kuti uwane kukwanisa kupedzisa kure, zvakakosha kutanga mwedzi isati yaitika uye zvishoma nezvishoma kuwedzera kurema kwako kufamba. Izvi zvinodzidzisa mishonga yako, kugumbusa tsoka dzako, uye kukubvumira kusarudza gear yakanakisisa yekufamba.
Kudzidzisa Mapoka
Iwe unogona kunge uine ruzivo rwemapoka ekudzidzira mahara kwekufamba kwemazuva matatu, kana iwe unogona kuzviita uri woga.
Kunyange zvazvo kufamba kwemweya kunogona kubudirira, vanhu vakawanda vanoda kufambidzana navo. Iwe unogona kuedza kunyora shamwari dzako nemhuri, kana iwe unogona kutarisa mumakwikwi ekufamba mahara uye Meetup kana Facebook kufamba maboka . Uyewo, chengetedza nekambani dzinoita mapoka makirasi emakwikidzi ekudzidzira mumharaunda yako.
Chinangwa chekufamba kwemazuva matatu Kudzidzira
Nenguva iyo iwe uchitanga kufamba kwemazuva matatu, iwe unofanirwa kuva wakasununguka uchifamba mazuva maviri kudzoka-kuenda-kumashure kwemamita makumi maviri nemashanu. Kunyange zvazvo izvi zvingaita sezvisingabviri, kana iwe uchitanga zvakakwana iwe uchakwanisa kuvaka kusvikira ipapo.
Zvichida-Zvigarisirwa Kwemazuva Masere Okudzidza Kudzika
Usati watanga kushandisa purogiramu iri pasi, unofanirwa kupedzisa kufamba kwemaira makiromita matanhatu . Kana zvisina kudaro, tanga kutanga nekufamba kwemaminitsi gumi nemashanu, mazuva mashanu pavhiki. Dzidzira maitiro akanaka ekufamba maitiro panguva idzi dzekufamba. Vhiki yoga yoga, wedzera hurukuro yako yekufamba nemaminitsi mashanu. Mushure memwedzi wokutanga, iwe unowedzera imwe kana maviri masangano vhiki imwe nemaminitsi gumi.
Ramba uchiwedzera mapurogiramu akareba kwenguva refu kusvikira ukwanisa kufamba maawa maviri kana maira matanhatu.
Inokurudzirwawo kuti uve nechirwere chemuviri uye kurukura nemutapi wezvokurapa zvirongwa zvako zvekufamba chiitiko ichi. Tsvaga neMugovera wako wechitatu-Day Walk for schedules uye mazano.
Purogiramu Yevhiki Nevhiki Yekutamba Kwemazuva Masere
Iyi purogiramu yakasiyana-siyana kwemavhiki ekuvaka uye mavhiki ekumusoro, kubvumira kugadzikana kwekugara kwemakiromita ane ngozi shoma yekukuvara.
- Chipiri, China: Famba kweawa (3 kusvika 4 maira).
- Muvhuro, Chitatu, Chishanu: Mazuva.
- Mugovera neSvondo: Mazuva ekuvaka mairi (iwe unogona kuchinja izvi kune mamwe mazuva evhiki, asi uzvichengetedze pedyo).
- Kana iwe unowanzofambisa awa nezuva, ramba uchidaro, asi uise muzororo zuva shure kwemazuva maviri marefu.
- Zvadaro vhiki nhatu dzokupedzisira ndiyo taper yako. Nokuderedza zvakare mileage yako, iwe unopa muviri wako nguva yekusimbisa mararamiro ayo mumasumbu uye kutsungirira uye kutanga Kutanga Kwemazuva matatu zvakanyatsozorodzwa.
| Vhiki | Mon. | Tue. | Wed. | Thur. | Fri. | Sat. | Sun. | Total Miles |
| 1 | Off | 3 | Off | 3 | Off | 6 | 6 | 18 |
| 2 | Off | 3 | Off | 3 | Off | 6 | 8 | 20 |
| 3 | Off | 4 | Off | 4 | Off | 8 | 6 | 22 |
| 4 | Off | 4 | Off | 4 | Off | 8 | 8 | 24 |
| 5 | Off | 4 | Off | 4 | Off | 10 | 6 | 24 |
| 6 | Off | 4 | Off | 4 | Off | 10 | 8 | 26 |
| 7 | Off | 4 | Off | 4 | Off | 10 | 10 | 28 |
| 8 | Off | 4 | Off | 4 | Off | 12 | 6 | 26 |
| 9 | Off | 4 | Off | 4 | Off | 12 | 8 | 28 |
| 10 | Off | 4 | Off | 4 | Off | 12 | 10 | 30 |
| 11 | Off | 4 | Off | 4 | Off | 12 | 12 | 32 |
| 12 | Off | 4 | Off | 4 | Off | 14 | 6 | 28 |
| 13 | Off | 4 | Off | 4 | Off | 14 | 10 | 32 |
| 14 | Off | 4 | Off | 4 | Off | 14 | 14 | 36 |
| 15 | Off | 4 | Off | 4 | Off | 16 | 6 | 30 |
| 16 | Off | 4 | Off | 4 | Off | 16 | 10 | 34 |
| 17 | Off | 4 | Off | 4 | Off | 16 | 14 | 38 |
| 18 | Off | 4 | Off | 4 | Off | 16 | 16 | 44 |
| 19 | Off | 4 | Off | 4 | Off | 10 | 10 | 28 |
| 20 | Off | 4 | Off | 4 | Off | 18 | 10 | 36 |
| 21 | Off | 4 | Off | 4 | Off | 18 | 14 | 38 |
| 22 | Off | 4 | Off | 4 | Off | 18 | 18 | 42 |
| 23 | Off | 4 | Off | 4 | Off | 10 | 10 | 28 |
| 24 | Off | 4 | Off | 4 | Off | 20 | 10 | 38 |
| 25 | Off | 4 | Off | 4 | Off | 6 | 6 | 20 |
| 26 | Off | 4 | Off | 4 | Off | 10 | 6 | 22 |
| 27 | Off | 4 | Off | 4 | Off | 10 | 6 | 22 |
| 28 - Kufamba Kwemazuva matatu |
Kuchengetedza Kudzidziswa Kwako
Chengetedza mirege yako, kukurumidza, manzwiro awakanzwa, izvo zvawaipfeka, nekukurumidza, uye zvawaidya uye nokunwa pamafambiro ako. Izvi zvichakubatsira kuti ugare wakagadzikana uye unokwanisa kuona kufambira mberi kwako.
Iwe unogonawo kuda kutarisa mamiriro ekunze uye kuti wakabata sei navo.
Kana iwe ukadzokera kumashure mukudzidzira kwako, zvakachenjera kudzokorora mavhiki apfuura anonzi mileage yakataurwa. Zviri nani kuti uwedzere kuwedzera pane kuti uende mberi. Ingova nechokwadi chokuti iwe unosanganisira mavhiki maviri mapera pamagumo panzvimbo yekuedza kuita marefu ako marefu pane vhiki isati ya 3-Day.
Shoes uye Nguvo dzekudzidzisa
Iwe unofanirwa kusarudza kufamba shangu dzakakodzera kufamba marathon. Enda kunzvimbo yakanakisa yekuchengetera shangu munzvimbo yako kuti uongororwe uye wakagadzirirwa shangu dzakakodzera. Iwe unogona kunge ukapfeka shangu imwechete panguva yekudzidzira kwako, saka iva nechokwadi chokuti utenge marwadzo anotsiviwa anoshandiswa mumwedzi wako wokupedzisira wekudzidzira.
Usarega kurega masokisi ako. Ngatengesa-wicking mitambo yemasikisi pachitoro cheshamba. Izvi zvinoumbwa kuti zvienderane netsoka dzako uye kuderedza dambudziko reblisters.
Zvokupfeka zvako zvichange zvakangofanana nemakumbo emakumbo akapfekedzwa navarathon walkers. Paunenge uri kutengesa shangu dzako, chengeta shati, shorts, tights, uye mabheji anowanikwa muchitoro chinoshandiswa. Iwe unogona kukumbira vashandi kuti vape mazano pamusoro pei zvingava zvakakosha kupfeka. Izvo zvinogadzirwa nemucheka wechipfuti-chingazoita zvakanaka pakufamba kwenguva refu. Dzivisa katoni uye denim sezvo idzi dzinobata jira uye hazvizonzwisisiki kufamba kwenguva refu.
Kudzivirirwa uye Kukuvadza Kudzivirira
Blister uye chafing ndiyo matambudziko anowanzosangana newe apo iwe unovaka kufamba kwako kutsungirira. Kupfeka zvipfeko zvekutuka-wicking uye masokisi zvinogona kubatsira. Zvisinei, iwe uchazofanirawo kutarisa mukushandisa poda uye mabhururi kuti ubatsire kudzivirira matambudziko aya.
Kuchengetedza kupisa ndiko kunetseka kwakasimba paunenge uchifamba kwemaawa akawanda. Ichi ndicho chikonzero chikuru chikuru chokupinda muchipatara munguva yekutamba kwemazuva matatu uye inogona kukurova iwe panguva yekudzidzira kwako. Iva nechokwadi chokuti uri kunwa mvura yakakwana uye uchishandisa zvinwiwa zvemitambo pamafambi akareba. Iwe unofanirwa kutakura mvura yakakwana uye kunwa kwemitambo kuitira kuti iwe unogona kunwa pose paunonzwa uine nyota. Izvi zvinogona kureva kupfeka hydration pack kana kutakura bhodhoro remvura. Rega kufamba, tsvaka mumvuri, uye rehydrate kana iwe uchinzwa uchinetseka kana uchizununguka.
Shoko Rinobva
Kurumbidza pamusoro pekufamba kusvika kwemazuva matatu. Pakupedzisira, iwe uchange waita zvose zvidzidzo zvinodiwa kufamba marathon . Iwe uchakwanisa kutanga mazuva matatu uchinzwa uine chivimbo uye unofara zvose zvekubatana pamwe nemweya wechiitiko ichi.