Munhu Akaremara Anogona Kufamba Sei?

Unogona Kufamba Makira 20 Muzuva Here?

Kuti munhu akare uye ane hutano akakwanisa sei kufamba achienderera mberi mumaawa masere ndeye mubvunzo unogona kuuya kana uchigadzirira kufamba kunofadza. Kana, iwe ungangodaro unofunga kuti chii chaungagona kuita kana zvichiitika kune imwe nguva.

Kunyange Vatangadzi Vanoponesa Vanokwanisa Kufamba Makira 6-Maawa Maawa maviri

Mhinduro yemubvunzo uyu yakafanana neyo " Munhu akarenga angafamba sei asina kudzidziswa?

"Vanhu vakawanda vanofarira kufamba mavhirikiti vanofamba neAVA vanokoka shamwari dzisina kudzidza uye mhuri kuti dzifambe makiromita matanhatu / 10-kilometer ekufamba kufamba nenzira iri nyore.Ino inofamba inotora nguva inenge maawa maviri.Vose vanopona, kunyange vakawanda vachizviona unoda zviri nani kufamba shangu .

Blisters Paunofamba Miles Akakwirira

Kufamba makiromita gumi (maawa anopfuura matatu), kunyange kana iwe uchiwanzofamba makiromita matanhatu, zvinowedzera dambudziko. Iwe unogona kuzviita, asi vanhu vazhinji vanogona kunge vachiita blisters munzvimbo itsva . Zvishongo uye gear zvakashanda zvakanaka kwamaawa maviri zvingave zvisina kunaka kwemaawa mana. Blisters pazvigunwe, zvitsitsinho, uye bhora retsoka rinoratidza apo shangu dzako nesokisi zvinokuputira iwe nenzira isina kururama. Iwe unogonawo kukudziridza pazamu, pasi pezamu, uye mumucheka se sweat mavara gritty salt crystals. Kushandisa gorosi kunogona kubatsira kudzivirira ganda, apo iwe unogona kugunzva ganda retsoka dzako nekuchimbidzika kuvaka nguva yako yekufamba.

Iwe ungada kuongorora chati yemairaira, makiromita, uye nguva dzinofanirwa kufamba kufamba kure .

Kudzidziswa Kuvaka Makira

Iwe unofanirwa kuvaka yako mileage zvishoma nezvishoma pane kukurumidza kubva pakufamba usina kufamba kwemaawa mana zvakananga. Mukurovedzwa kwechikamu chechikamu chema13.1-mile kana marita makumi maviri nemaviri , iwe unofamba zuva rakarega vhiki imwe neimwe uye kuwedzerwa kunofamba makiromita kwevhiki kana maira maviri mavhiki maviri.

Kune chiitiko chinoshamisa chokudzidzisa chinoitika. Makiromita gumi nemaviri angave akaonekwa akaoma zvikuru nguva yekutanga iwe wakasvika kusvika kure. Asi vhiki shomanana gare gare iwe uri kufamba mazuva gumi nemana, mairaira gumi nemaviri ari nyore uye hapana matambudziko zvachose.

• Dzidzira Kuramba Marathon
• Dzidzira Kufamba Half Marathon
• Kudzidziswa kweCamino de Santiago

Munhu Ane Utano Anokwanisa Kufamba 20 kusvika ku 30 Mamiriyoni Muzuva

Asi munhu akakodzera, munhu akadzidziswa angafamba maawa masere sei? Vakawanda vanofambisa vakarovedza kupedzisa Portland Marathon 26.2-mile inenge maawa manomwe, pasina mapoka. Kana mufambi ari kutora mapumhi uye kudya kwemafuro, ipapo makiromita makumi maviri pazuva anonzwisisika kune mufambi akadzidziswa zvakanaka. Kana vasina kutora zvimedu uye vaifamba zvakasimba, vangazokwanisa kuvhara makiromita makumi matatu. Vanofamba paCamino de Santiago vanowanzofamba makiromita gumi nemaviri pamasikati munzvimbo inosanganisira makomo akawanda.

Kufamba 20 Mamiriyoni kana Zuva Zuva Mushure meZuva

Uri kuronga kufamba maawa masere zuva rimwe nerimwe, zvakadai sekufamba kune imwe nyika kana kufamba maCamino de Santiago ? Avo vakaita izvi vane zvinetso zvakawanda zvinotambudza vhiki shomanana dzekutanga, asi zvino kana kubuda kunze kana kuenda kuvhara makiromita makumi maviri kana kupfuura kwezuva rimwe nerimwe. Mapiyona emadokero aiwanzovhara makiromita makumi maviri pazuva nemakumbo engoro, vazhinji vavo vachifamba pane kutasva.

Zvechokwadi vaizove vakaverengwa sevatambi vakarovedzwa.

Kana iwe uri kuronga rwendo rwakawanda, iwe unoda kudzidzisa usati waenda kana kuti iwe uchasvika pakutsungirira mabhetera, kushungurudza, musimba aches uye kunyange kushungurudzika kwemafuro mumazuva mashomanana ekutanga. Usanoteerera kune veteran Camino walkers vanotaurira vatsva kuti vaende ndokusiya Camino kudzidzisa. Ichi ndicho chinhu chisingatambudziki chavanogona kukurudzira, kunyanya kuchengetedza pirgrim itsva ichava mumatambudziko uye kunyange kumira nekuda kwekukuvara.

Kutora Kufamba Kwenguva Isingatarisirwi

Iyo ibhola yakasiyana-siyana yakasiyana-siyana kana iwe uchifanira kutora kufamba kwenguva refu apo iwe usina kutarisira kuti iwe uite, zvakadai sokufamba kunze kwenzvimbo yenjodzi.

Iwe unoda kutora matanho anosanganisira:

1. Bhodzi, Sokisi, uye Blister Prevention : Sarudza iwe wakasununguka kune sneakers, kana mumamiriro ekunze, zvipfeko zvako zvepamusoro kana mabheti akanaka. Usaedza chero chinhu chipi zvacho chitsva nokuda kwekufamba kwako kwenguva refu. Sezvo iwe usina kunge uchifamba zvakawanda, iwe unoda kugadzirira tsoka dzako kudzivirira mabhiriki. Shandisa chigamba mumasokisi ako kuti ubatsire kuti tsoka dzako dziome. Chinhu chiduku chepetroleum pazvigunwe zvako uye zvitsitsinho zvinogonawo kubatsira kudzivirira mabhiriki. Sarudza zvigadzirwa zvekushongedza kana zvemvere panzvimbo pane masokisi ekotoni - ivo vachabatsira kusvetuka kusuruvara uye kubatsira kudzivirira mabhiriki.
2. Tarisa Nguvo Yako : Sezvo vanofamba-famba, unoda kugadzirira zvakakwana kufamba kwenguva refu nekuisa zvipfeko zvako, kana zvichibvira. Sarudza jira-wicking mukati mukati me polyester, kwete kamba. Sarudza kuvhara kwepamusoro yakadai seshinda yemvere, polyester yehusi yejasi kana shati, kana chidziro chepasi kana kutonhora kuchiri kupera. Uya nemhepo yekunze yekunze. Izvi zvikamu zvitatu zvinogona kukuona kuburikidza nemamiriro ezvinhu akawanda, zvichida pagomo kana mumasango emaguta. Iwe unoda kuve nekukwanisa kuwedzera kana kubvisa chando apo iwe unopisa kana kupora pasi. Uyewo funga nezvezvimwe zvinokosha zvinosanganisira hovha, bheji rakanaka, bhodhoro remvura, sunscreen uye kuchengetedza kwemuromo.
3. Kutakura Zvinyorwa Zvako : Chikwama kana bhagivha rinokugumbura mararamiro ako kana ukatakura kwemaminitsi mashomanana. Kune imwe nzvimbo iri kufamba, tarisa bhegi rinokubvumira kuti utakure zvinhu zvako zvakachengeteka uchichengetedza kufamba zvakanaka. Chikwata chine bhanhire rechiuno chinoparadzira mutoro uri mukati mako wekubwinya, uko zvakasikwa zvaida kuti zvive. Kana iwe uchinge uine zvinhu zvishomanana kutakura, zviise mubhokisi re fanny kana muhomwe yejasi rako kana bheji.
4. Kutsigira : Ivai negirazi remvura makore 90 musati mafamba. Izvo zvichapa muviri wako zvakanaka kutanga hydration uye nguva yekubvisa chero zvakasara. Sezvaunofamba, tora kapu yemvura kwehafu yenguva. Paunopedza kufamba kwako, ita imwe gorozi remvura.
5. Kudya : Usati wafamba, ivai nechingwa chiduku cheprotheni uye carbs. Kana iwe uchinge uchinge uine lactose, usapinda mazai emukaka musati mafamba. Iwe hausi kutanga kutanga usina chinhu, asi iwe haudi zvokudya zvakawanda zvinokomberedza mukati mako mudumbu rako sezvaunofamba. Iva nechingwa chiduku mushure meawa maviri kana uchifanira kufamba kwenguva refu.
6. Kufamba murima : Rwendo rwako rwerwendo rutsoka runogona kubva kubva manheru kusvikira mangwana. Iwe uchada kupfeka zvipfeko zvinofungidzira uye zvichida kupfeka zvipfeko zvitsvuku. Tora matanho sezvo motokari dzisingakwanisi kukuona iwe. Takura duku duku.