Kufamba Kwemazuva Akareba
Iwe unombova nechikumbiro chokungotora kufamba-uye usambomira here? Kutora nguva refu, kufamba kwenguva refu chikamu chekuumba kwedu kwevanhu. Vanhu vakabva kune imwe nzvimbo vachienda kune imwe nzvimbo netsoka muhupenyu. Nhasi iwe unogona kudzima iyo yanderlust nenzira dzakasiyana-siyana.
Iwe unogona kufamba kwezuva, vhiki, kana mwedzi. Iwe unogona kufamba solo , neboka, kana sechikamu cheboka. Iwe unogona kupisa nzira yako pachayo, tevera nzira yemakore 1000 yemasvomho, kana kuti pamwe chete nevamwe 40 000 munzira yakasarudzwa.
Haisi iyo nzvimbo; ndiyo rwendo.
Walking Marathons & Half Marathons
Vakawanda vedu tine marita 13.1-mile marathon uye 26.2-mile marathon pamakakatani edu. Danho rako rokutanga nderokuwana rutsoka runobatsira . Tarisa madzinza ane nguva yakawanda yekupedzisa cutoff uye ane vamwe vanofamba uye vanomhanya-kufamba vanobatana.
Iye zvino unogona kutanga kudzidzira kufamba marathon kana hafu . Iwe unotanga kutanga kudzidzisa kwako mwedzi mitanhatu kusvika kumatanhatu musati wamboita nhangemutange.
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Zvokupfekedza Marathon kana Hamu Marathon Famba
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Inakidzwa Nenzira Inonakidza Yokunze kunze kweLas Vegas Strip
Kana iwe usiri kutotanga maawa maviri kana kupfuura panguva imwe, unofanira kutanga kutanga kuvaka mileage yako yepasi . Purogiramu yemavhiki manomwe kusvika masere ekukurumidza kuvaka maireji uye kutsungirira, kufamba makiromita matatu, mazuva matatu pavhiki, uye rimwe remazuva ekuvaka-rimwe zuva kamwechete pavhiki.
Kana uchinge wafambira mberi, wakagadzirira marathon ekudzidzira marathon kana hafu marathon mapurogiramu:
- Marathon Mileage-kuvaka Purogiramu : purogiramu yemavhiki 19
- Half Marathon Mileage-Building Purogiramu : purogiramu yemasvondo 16
- Kudzidzisa Purogiramu Yekudzoka Kwakare Marathon nehafu yeMarathon : mavhiki makumi masere ekupedzisira anogadzirirwa kugadzirira Goofy Challenge, Dopey Challenge, kana Avon 39 Walk
Nguva dzose dzidzisai nezvokudya, gear, uye shangu dzaunenge uchishandira munhangemutange, saka unoziva kuti chii chinokubatsira iwe. Dzivisa kuedza chero chinhu chipi zvacho chitsva pazuva rehutano.
- Marathon Energy Snacks uye Hydration Strategy
- Kusarudza Zvishongo zveMarathons uye Half Marathons
- Nguo uye Sarudzo dzeGear for Marathon
- Kudzivirira Chafing uye Blisters
- Race Day Prep : Izvi zvinosanganisira kugadzirirwa mamiriro ekunze, kuve nechokwadi kuti iwe une gear yako yose, uye kuziva zvaunotarisira panotangira mutsara uye mugumo wokupedzisira .
Relays
Haudi kuenda uri woga? Gadzira boka rekubatana. Kufamba-famba kunowanzobatanidza munhu mumwe nomumwe kufamba imwe kana kupfuura makumbo emakiromita mashomanana, akadai semakiromita matatu kusvika matanhatu, uye achipa matanho anotevera kune nhengo inotevera. Izvo zvinotungamirirwa zvose ndezvekushevedzera uye nekutsigirana. Marathons akawanda nehafu yenguva maratoni anopa zvekutengesa kumapoka maviri kana kupfuura. Vamwe vanosanganisira boka rechisere kusvika kune gumi nemaviri vachifamba rwendo rurefu, zvakadai sePortland kusvika kuCreed Relay yemakiromita 128.
Ultramarathons uye Centurion Walks
Ultramarathon runomhanya uye kufamba kunowedzera mukuzivikanwa.
An ultramarathon chiitiko chakareba kupfuura makiromita makumi mana (26 makirom) marathon, uye mazhinji akawanda kwenguva refu, akadai se100-kilometer Dodentocht ye Bornem, Belgium (Dodentocht inoshandura seChevhu March). Vanhu vanogara vachirarama kuti vawane zita reCenturion , ramunowana nekufamba kana kufamba makiromita zana mumaawa makumi maviri nemaviri.
Zuva Rakawanda Rokufamba
Kufamba rwendo rurefu zuva rega rega kwemazuva maviri kana kupfuura ndekuedza kukurukurira muedzo. IML Walking Association zviitiko zvinosanganisira kufamba 20K kusvika 50K kwemazuva maviri. Ive Nijmegen Vierdaagse Mazuva Mazuva Mashoma ndeimwe yezviitiko zvayo zvekutanga uye yakachengetwa kwemakore anopfuura zana (nekamisi yeHondo Yenyika II). Komen 3-Day Walks iri makiromita makumi maviri pazuva kwemazuva matatu. Izvo uye vamwe vanozivikanwa zvikuru pasi rose.
Pilgrim Inofamba
Aya maitiro ndiyo nzira dzinoteverwa nevakatendeka kusvika kunzvimbo yekukosha kwemweya. Imwe yakadaro kufamba ndiyo Camino de Santiago, iyo vafambi vanofamba kwemakore ane chiuru akapfuura kuti vanamate guva raSanta James muSantiago de Compostela muSpain.
Makiromita 800 makiromita nemazana mashanu emakiromita eCamino Frances kubva kuFrance anozivikanwa zvikuru nhasi nekuda kwevatambi vari kutsvaga dambudziko pamwe nevaya vane mafungiro emweya. Mimwe migwagwa yeCamino inopenya muEurope. Mifananidzo iyo " The Way " yakaita kuti kufamba uku kuve kwakakurumbira mumakore achangopfuura.
Iwe unogona kuwana ruzivo rwokuti ungafamba sei Camino de Santiago kubva kune vane ruzivo peregrinos (vafambi). Asi iwe unofanirwa kuve wakakomba nepurogiramu yekudzidzisa yeCamino , sezvo nzira iri yakazara uye vafambi vakawanda vanofamba 12 kusvika kumazana makumi maviri pazuva. Kana iwe uchitanga sefaini, iwe ungangokurumidza kuzviwana wakakuvara uye usingakwanisi kupedzisa chido chako.
Kufamba Munyika Yose
Vanhu vanotora mibvunzo inoshamisa kuti vafambe nenyika yose kana pasi pose. Thru-kufamba nechikepe cheAppalachian Trail kana kuenda kune imwe nyika paPacific Crest Trail ine mukurumbira mutsva nekuda kwemabhuku achangopfuura uye mafirimu. Vanhu vakafamba-famba nenyika, uye mumwe akazviita kutakura mutambo wemamita gumi. Ole Oleson nemudzimai Helene vakafamba vachibva kuArctic Ocean kuenda kuPacific kumadokero kweCanada, uye ipapo kuCanada kuenda kuAlantic Ocean.
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Dzidzira Kuramba Marathon Kubvira Pakutanga Kusvika
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Marathon Kudzidzisa uye Race Day Zvokudya, Zvirwere, uye Simba Zvokudya
Vakaita makiromita makumi mana (makiromita makumi maviri) pazuva. Ndiyo marathon zuva nezuva. Hazvina kuipa nokuda kwekupedzisira kurega. Imwe yenzira dzakanakisisa dzekutsvakurudza maitiro ekufamba kwakadaro ndeyokuverenga mabhuku akanyorwa nevaya vakazviita .
Kudzidzira, Kuronga uye Kurarama Kwekufamba Kwemarefu
Sezvo Lao Tzu akati makore anopfuura 2 500 akapfuura, "Rwendo rwemazana ane chiuru runotanga nechinhu chimwe chete." Rwendo rwako rwakareba rwendo rwokufamba runotanga nekudzidzira nekugadzirira mwedzi yakawanda zvisati zvaitika.
- Kudzidziswa uye Kuronga Mafambiro Akareba-Akareba : Unodzidzisa sei kufamba zuva nezuva kana kufamba rwendo rurefu nezuva rimwe chete? Isu tinodzidzisa zvirongwa uye mazano. Iwe unofanirwa kufungisisa nezvehuwandu hwezvigadzirwa zvepamusoro pakuwedzera pane nguva yako yekudzidzisa.
- Njodzi dzekufamba -kure-kure nekufambazve: Hezvino izvo zvaunofanira kutarisa kuti ugare wakachengeteka uye uine hutano pane kufamba kwenguva refu, uye chii chaunotarisira kana wapedza.
Ngatitore danho rekutanga
Kufamba kufamba kwenguva refu ndiko chinangwa cheroto kune vazhinji vedu. Iwe wakavakwa kuti uende. Kana iwe ukatora nguva yako kuti uwedzere kuwedzera mararamiro ako ekufamba, iwe uchakwanisa kuzadzisa kurota kwako. Apo pachava nezvigumbuso munzira. Iwe unogona kunge uine blisters . Iwe unofanirwa kutarisana nemasikirwo nenzira yezvipembenene, kupisa, kutonhora, mvura, uye makomo. Chengetedza chinangwa chako pakupedzisira mupfungwa.
Ndiro rwendo, kwete nzvimbo. Pakurovedza kwako, pamwe nekufamba kwako, uchawana zvinhu pamusoro pako. Iwe uchaona nyika, uye iwe pachako, nenzira itsva. Saridza nzira yaunotora kubva danho rokutanga mberi.
> Kwakabva:
> Hoffman MD. Etiological nheyo yekubatsira nzira dzekudzivirira maitiro ekubatana nemakumbo. Current Sports Medicine Reports . 2016; 15 (5): 330-335. doi: 10.1249 / jsr.0000000000000297.