Wakambopinda mumatambudziko iwe unorega kuti kadhinda iende kure newe here? Iwe unogona kunge wakanyoresa kwehafu ye marathon kana chiitiko chekufamba chakadai seAvon 39 Walk for Breast Cancer mwedzi yapfuura. Iye zvino, iwe unoziva kuti iwe hauna kumboita kurovedza chaiyo uye mutambo kana chiitiko chiri mwedzi chete. Chii chaungaita?
Mhinduro inokosha ndeyekushanda pakuwedzera yako yakareba mamireji yekudzidzira kufamba munzira munguva pfupi yawakasiya.
Iwe unofanirwa kuve nechokwadi kuti sarudzo yako yakasarudzwa inoshandiswa zvakanaka inoshanda zvakanaka kuburikidza nekuishandisa iyo pamafambiro ako akareba.
Iwe Unogona Kuzviita KuKugumisa?
Hondo ye marathon ndeye 13.1 makiromita kana makiromita 21. Kana iwe uri munhu ane utano hwakanaka akafamba makiromita gumi nemaviri (10K) panguva imwe mumwedzi wapfuura, iwe uchakwanisa kupedza hafu ye marathon. Iwe unogona kunge uri kufamba nemabhanki mumakiromita makumi mana ekupedzisira. Kana iwe usati watofamba makiromita matanhatu panguva imwe chete, kuchenjera kushandura kuenda kune imwe nguva pfupi (se10K kana 5K). Munhu ane utano hwakakwana anofanira kukwanisa kupedza kureba kwe 5K kana 10K nemwedzi chete wekudzidziswa (kana kunyange pasina kudzidziswa kutaura).
The Avon 39 Walk for Cancer Breast is a forgiving walk. Iwe unogona kubata chipfigiti kusvika kumagumo kubva pane dzimwe nzvimbo dzekuongorora. Nokuda kwechiitiko chorudo, usapfuurira pane chinangwa chekutambudzika. Tora ngoro kana iwe uri kupisa kana kuti uri kurwadziwa kubva kumusungo unoshungurudza kana blisters.
Iwe Unogona Kuita Kupedzisa Kucheka-Kunonoka Nguva Yakapera Here?
Kunyanya kukoshesa kufunga ndeyekuti iwe uchasvika pakupedzisira necutoff nguva.
Icho chisina maturo, chisina maturo, uye chinokuvadza kupinda muchiitiko apo iwe uchiziva kuti haugone kuzviita kusvika pakupera nguva yavo isati yavhara. Kufamba uye nhangemutange yezviitiko zvinosvika pedyo nemvura inodzika uye unozarura nzira yekufamba pamiganhu yakagadzirirwa. Kana iwe uri kukanganisa, iwe unogumbura utsika hwose uzviisa pangozi iwe pachako.
Shandisa nzira yekufanotaurira hafu yako marathon nguva yekupedzisira .
Tora Kure Kurera Kudzidzisa Kufamba Rimwe kamwe pavhiki
Munguva yawakasiya, unofamba kufamba rwendo rurefu rimwe zuva pavhiki uye kufamba kwemaminitsi makumi matatu nemakumi matanhatu nemamwe mazuva evhiki. Kufamba kwako kwokutanga kwenguva yakareba kunofanirwa kuva 1 kusvika 2 mamaira kure kupfuura kufamba kwako kwemazuva ose. Kana iwe usina kudzidziswa zvachose, chinangwa chekufamba kwemaminitsi 90 kusvika maawa maviri kufamba kwako kwekutanga kufamba kwenguva refu, iyo inofanirwa kunge iri kure nemakiromita mashanu kusvika kumamita manomwe.
Vhiki yoga yoga, wedzera kure kure kwekufamba kwenguva yakareba kune imwe makiromita. Kana iwe usingawaniki blister kana kushungurudzika kwemasumbu, iwe unogona kukwanisa kupedza purogiramu yekukurumidza uye kupfugama kusvika kure nemakiromita maviri vhiki imwe neimwe. Asi izvi zvinounza ngozi yakawanda yekuvandudza blisters, iyo inotora mazuva mashoma kuti apore uye anogona kukudzosa.
Migumisiro Yenguva refu Yokudzidzisa Inofamba
Rutivi rurefu runofamba rwunoedza kutsungirira kwako mupfungwa pamwe nekuratidza kuti ganda rako rakanyorova uye kupi iwe unogona kunge uine blisters uye chafing. Iwe unobata sei muviri wako uye kudzoka kudzokorora kunogona kukusiya neaches nekuoma shure.
Speed
Nenguva yako yekudzidzira nguva, zvakakosha kuti ushande pane kure pane kukurumidza. Mushure mokunge uchitonhora, fedza maminitsi 45 anotevera pazana makumi mapfumbamwe emutambo wako.
Zvadaro, chengetedza iwe kukurumidza kuenda kune imwe nguva iri nyore kuti upedzisire kutarisirwa kwakadzidza kudzidzira kwezuva iroro.
Blisters
Netsoka dzako hadzisati dzashandiswa kureba kwemarefu uye iwe hauna nguva yekuvabata zvishoma nezvishoma. Iwe uchada kuwana mutsara wakarurama, nokukurumidza, kudzivirira tsoka dzezvitsiga . Kutanga, shandura kune masokisi akaitwa neshinda yakagadzirwa panzvimbo yekotoni. Shandisa gorosi uye / kana mbeu yegorosi pamakumbo ako kuti uderedze kusangana uye uchengete tsoka dziome.
Half Marathon Shoes
Mwedzi usati wasvika pamba yako ndiyo nguva yakakodzera yokuti utange kushandisa shati yako itsva yehutambo muhodzi yako. Iwe unoda kuvapfekedza pamakwikwi mashomanana ekufamba uye ipapo pane imwe nguva yako yakareba yekudzidzira mazuva.
Iwe unoda shangu dzakaputsika mukati asi huchiri hutsva, dzine pakati pemakiromita makumi mapfumbamwe nemakumi matanhatu ekufamba.
Walking Gear
Murairo unokosha wekufamba-famba kure ndeye "hapana chinhu chitsva pazuva rehupenyu." Kupfekedza mashekete ako, shangu, shorts / tights, pamusoro, chifu, nezvimwe pahupenyu hwako hurefu hunofamba. Kana iwe uchizove wakapfekedza chikwata chemutambo, zvinotonyanya kukosha kuti uone kuti iwe unogona kufamba mairi.
Kufamba Zvokudya Zvokudya Zvokudya uye Noro
Iva nechokwadi kuti unoziva kuti chii uye nguva ipi yekunwa uye kuti simba ripi rinokudya iwe unogona kushandisa. Tsvaga kubva kunhangemutange webhusaiti yemiti yemitambo yekunwa uye yekudya zvinopisa zvinenge zvichigovera panharaunda uye shandisa avo vari kudzidzira kwenguva refu. Kana ukaona kuti vanokupa matambudziko, unogona kutakura iwe pachako. Cherechedza kuti inguva ipi apo pachava nekumira kwemvura uye sarudza kana iwe uchida kutakura mvura newe.
Kufamba Shamwari
Kana iwe uchizofamba pamwe chete pazuva rehutano, kuchenjera kudzidzisa pamwe chete kwemazuva ako akawanda mazuva ekudzidzisa. Kurukurai zvaunoda kubva kune mumwe nemumwe munzira yekutsigira uye kuti iwe unotaurirana sei pamakamuri ekugadzirisa, nezvimwewo. Unogona kuona zvikamu zvako zvisingaenderani uye zvakakunakira iwe kuparadzanisa panguva yemakwikwi uye unosangana panzvimbo yekupedzisira pashure.
Dzidzira Kurudyi Yakadaro Nguva Yacho
Kuti uzvichengete iwe pachako, ronga purogiramu yako yekudzidzira inofamba
- Half Marathon 16-Week Kudzidzira Purogiramu
- Kudzidzisa Purogiramu yeAvon39 Full Marathon-Half Marathon
Shoko Rinobva
Kana chiitiko chako chiri kuswedera uye iwe hauna kukwanisa kupinda muhuwandu hwekudzidzira, hazvina mhosva kupemberera chiitiko chacho. Iwe unogona kuzviponesa kukuvadzwa uye iwe uchaponesa chiitiko icho chinokonzera kusagadzikana kwekukutsigira iwe apo iwe usingakwanise kuzviita kusvika pakupedzisira mumutsara. Kunyange zvazvo zvikwereti zvakawanda zviitiko zvisingadzokeri, dzimwe nguva unogona kutamira kune chiitiko chidiki kana chimwe chezviitiko zvavo zvemangwana. Hazvikuvadzi kubvunza. Shandisa izvi sechidzidzo chatadzidza kuronga kurovedza kwako zviri nani kune imwe nhangemutange kana chiitiko chenyu.