Nzira yekuita nayo kuburikidza nerudo rwekufamba
Iwe wakangotorwa kunofamba muchiitiko chekufambisa rudo-zvichida Race for the Cure, the March for Babies, the MS Walk, kana vamwe. Asi iwe hausi mufambi! Zvino iwe uchaitei? Unozoita sei kuburikidza nemakiromita aya?
Kutanga, tora kufema kwakadzika. Tsoka dzako dzakagadzirwa kuti dzifambe. Ngatitorei danho rimwe chete panguva.
Unotanga Kuenda Rini?
Zvakanakisisa kana iwe uine vhiki dzinoverengeka mberi kwechiitiko ichi kupinda mune imwe dzidzo.
Tanga ikozvino uye uronga kufamba nemaminitsi gumi nemashanu zuva rimwe nerimwe, zvishoma nezvishoma uwedzere nguva yako uye kure. Iyi Mhedziso yekutanga yekufamba yakanyatsogadzirira kana iwe uine mwedzi kana kupfuura mberi kwechiitiko chekufamba kugadzirira. Tevedzera purogiramu yakaratidzwa uye vanhu vazhinji vachakwanisa kupedzisa marefu kusvika mairi makiromita mashanu.
Tanga Nhasi. Zvichienderana nebasa rako rekuita basa, famba kwemaminitsi gumi nemashanu kusvika hafu zuva rimwe nerimwe risati rasvika.
5K zvakadini? Inguva Yakatora Rini?
Hamuzivi kuti chii chinoshandurwa 5K kumakiromita kana kuti zvichazotora nguva yakareba sei kuti uifambe? Heino chinyorwa chekuti iwe:
Ndinoda Zvitsva Zvitsva Here?
Kufamba kwako kunonyaradza kunotangira pasi-shangu dzako uye masokisi. Heino chikwata chekufamba chikwata chezveruzivo rwakakwana pane zvamuri kutarisa. Wana akakodzera paviri yako. Icho chinyengeri ndechokuti uende kuchitoro munharaunda yako iyo inobatsira vatambi vakakomba uye ine vashandi vanotengesa vanofarira kukuita iwe muhomwe shangu dzakakodzera. Ipapo iwe unofanira kufamba mukati mavo mumwedzi, zuva nezuva, kuziva kuti vanoshanda zvakanaka.
Kana iwe usina nguva yekuwana nekuputika mune shangu mbiri, shangu yako yakanakisisa ndeyokushandisa sneakers yako yaunoda. Kwamungaita mutsauko ndeye masokisi ako . Kanganwa nezvemasokisi emakotoni, enda kumuchitoro chemitambo uye utenge mapepa e-coolMax kana masikisi asingadziviriri. Izvi zvinosvibisa jira kuti uchengete tsoka dzako dzive dzakaoma uye zvishoma nezvishoma zvinenge zvisingakwanisi kupera.
Ko Kana Ndikawana Blister?
Dambudziko guru kune avo vanofamba rwendo rurefu rwavasina kudzidziswa zvakakwana mablisters. Dzidza kuti ungadzivirira sei blisters nzira iri nyore, nekuputika tsoka dzako ne petroleum jelly usati wapfeka masokisi ako. Kana wave uchiita uye uwane blister mune imwe nzvimbo pasinei petroleum jelly, fukidza nzvimbo idzi ne moleskin kana bhanji usati wafamba.
Ndichatsvaga ChiShin Splints Here?
Ko shini dzako dzinokuvadza kana uchifamba here? Shinje inopenya inowanikwa kuvanhu vatsva kufamba. Shins chete inodzidziswa nokufamba, uye kana iwe uchichinja kufamba kwako, marita, kana shangu uchanzwa pamusoro pazvo kubva pamakumbo ako.
Mira uye ugare zvishoma. Zvadaro unonoka uye utore matanho maduku.
Ndezvipi Zvimwe Ndinofanira Kupfeka?
Mhinduro shomanana ndeyezvidimbu, zvikamu, zvikamu. Asi pano ndezvenhoroondo:
Zvipfeko: Pane zvimwe zviitiko, vanhu vanopfeka muzvigadzirwa zany. Kana iwe ukaita izvozvo, chengetedza iyo nyore nyore kuti uende uye ufare.
Shirts (Inner Layer): Shati iri pedo neganda rako ndeyomukatikati. Inofanira kunge yakagadzirwa nemucheka wicking se polypropylene kana Coolmax. Asi iwe unogona kunge uchida kupfeka t-shirt yekusununguka (kazhinji kamba) inokupa kuti ubhalise kufamba, kana iwe waunobva mugore rapera. Zvakanaka, kunyange zvazvo shati dzemakotoni dzichachengetedza sufu uye unyoro panguva yechiitiko uye iwe unopedzisira uchinzwa uchitopira uye unofara-kunyanya kana kuchipisa .
- Zvipfeko: Pasi pazvo zvose, vakadzi vanofanira kupfeka nhandare bha . Varume nevakadzi vose vanogona kutariswa zvinoshungurudza, saka vanoshandisa petroleum jelly kana iwe usingapfeki bras. Spandex inoshandisa shorts iyi pfungwa huru kune vose vanoita zvepabonde kuti vasadzivirire muchikamu chepamusoro.
- Pakati pevhu: Munharaunda dzakawanda iwe unoda kuvharidzirwa nemhepo, kusagadzikana kwemvura kunze-jekete kana mhepo inopisa. Imwe ine mvura inonaya ndeye pfungwa yakanaka kwazvo. Cherechedza: Mabhiripiti anopedzisa kuvekesa vamwe vanofamba kana kuva basa rokutakura.
- Kusungirirwa: Munzvimbo dzinotonhora , unofanirwa kupfeka kuvhara mukati me t-shirt yako uye jacket yako. Microfleece isarudzo yakanakisisa. Mvere dzemvere dzakanaka. Sweatshirts inogona kuguma ichiita kuti iwe uite sweaty. Iwe unowanzotora ushamwari hwakanaka mushure mokutanga kwemaminitsi mashomanana uchifamba uye unogona kutanga kuteura zvidimbu.
- Mazamu (Shorts kana Pants): Kana isiri iyo mamiriro okunze akanaka ezvidzitiro, zvino sarudza mabheji akasununguka anofamba nyore nyore newe. Vanhu vazhinji vachapfeka jeans, asi ivo vasarudzo vasarudzo sezvo vakagadzirwa nehombe, mvura inogadzirisa shangu. Asi kana jeans yako iri bhuruku rako rakanaka, enda iwe.
- Hati: Mune mamiriro emamiriro okunze, asi kunyanya kana kunaya , hovha kuti uchengetedze musoro wako kana kuti zuva kubva pamakumbo ako chinhu chinodiwa.
- Packs: Zvizhinji zvezviitiko zvorudo zvipfupi zvokuti haufaniri kutakura zvakawanda. Tora chikwereti ugochera waistpack umo unotakura nheyo dzako, chizivo, nezvimwe zvinokosha .
Chii Chandinofanira Kudya Nekunwa Usati Watanga, Mukati, uye Pashure?
Charity inofamba kazhinji ine zvakawanda zvekunwa uye kunwa pamwe chete nekufamba uye pakutanga / kupedza.
- Pamberi: Imwai girazi remvura kwemaawa maviri musati mafamba, musadaro kusvikira musati matanga. Izvi zvinopa muviri wako mvura yakakwana uye iwe nguva yakakwana yekushandisa yekugeza usati watanga.
- Mukati: Pakati pekufamba, inwa mvura pamvura imwe neimwe. Pamazuva anodziya, tora mvura yako mumvura yako yeverpack kuitira kuti iwe unogona kunwa mukombe wemvura kwemaminitsi makumi maviri kana makumi maviri kana pasina kukwana pane iyo. Zvinwiwa zvemitambo zvinowanzogoverwa pachikoro. Iwe kazhinji hauzodi kutora zvemitambo kana uri kufamba kweawa kana kuti pasi. Kwekufamba kwenguva refu, fara zvimwe zvekunwa mitambo mushure mehafu yekutanga yeawa. Izvi zvinotsiva munyu wauri kuputika. Nokuda kwekudya, mabhanana ndiyo inofamba inofamba inonaka. Vanotsiva potassium uye vane shuga uye starch. Kana uchifamba kwenguva refu, salti pretzels inogona kukubatsira kuti ushandise munyu wakarashika mukutuka.
- Pashure: Pakuguma kwekufamba, kunwa girazi remvura. Enda mberi uye utore mitambo yemitambo yakasununguka yavanopa-vadye iyo kana iwe uine nzara, asi zviri nani asi uzvichengetedze zvekare. Yeuka, kufamba kunopisa anenge zana makorikiti nemaira imwechete ye 150-pound munhu. Usadya zvakanyanya mukupemberera!
Pamberi Pokufamba
Iva nechokwadi chokuti unoziva nzvimbo yekutanga / yekupedzisira uye unotora kunyora kwako panguva yakakodzera uye nzvimbo. Tsvakurudza pamusoro pekupika kana kuti ruzivo pamusoro pekutakura kwevanhu. Kana uchinge uine nhamba yako yerudzi, tora dzimwe mbambo dzekuchengetedza uye shandisa sunscreen yako. Zvipe iwe nguva yekupinda muimba yekugeza usati watanga.
Panguva yekufamba
- Tanga pane zvishoma nezvishoma uye zvakasununguka kufamba kwekutanga 5-10 maminitsi. Izvi zviri nyore kuita pane zviitiko zvikuru sezvo munhu wose ari kufamba zvishoma.
- Kurumidza kusvika kumwero wako wepanyama asi yeuka izvi hachisi munhangemutange, iva nenyasha kune avo vanopfuura.
- Darika kuruboshwe kunze kwokuti iwe unotarisana nemugwagwa mumugwagwa wakazaruka. Panguva iyoyo iwe unopfuura pamugwagwa.
- Kana uchifamba neshamwari, cherechedza avo vanoda kukupfuura iwe uye usadzivisa nzira iyo uchifamba zvishoma.
- Iva kuremekedza pfuma-gara pamugwagwa, usatsika pamatsiro evanhu uye minda, uye ingoshandisa dzimba dzekushambidza dzakasarudzwa.
- Usatora-gadzika makapu nemamwe marara muzvipfeko zvinotapira kana kuti uende nazvo iwe kusvikira wawana.
- Usasvuta kana uchifamba.
- Kana iwe uchinzwa blister ichiuya, chimira uye shandisa bhanhire pakarepo isati yakura.
- Teerera chiitiko chezvipiri uye uvaitire zvakanaka.
- Pakupedzisira, tora chete mugove wakakodzera wezvakawanda.
Wakazviita! Iwe wakazviita kuburikidza nekufamba kwakaoma, tarisiro kuti hapana chakaipisisa nokuda kwekupfeka. Fadzwa nemubairo wako-t-shati, medal, pini kana chimwe chinhu chawakagamuchira.
Zvipfekedze nokuzvikudza!
Mushure mokufamba
Iye zvino zvaunoziva iwe unokwanisa kufamba kure, inguva yekugadzirira chiitiko chinotevera chekufamba chiitiko chamuchaita. Zvichida dambudziko guru rinogona kukubatsira kuti uve wakakwana uye utano kuburikidza nekudzidziswa. Iwe unogona kutotarisa chitima kuti uende marathon kune rudo. Mipurogiramu yakawanda yakadaro inobhadhara nekufambisa kwako uye kunyoresa kune marathon makuru ekufamba munzvimbo yakanaka.
Tarisa kutamba makirabhu nemapoka munharaunda yako kuti ugobatana navo mukufamba kwavo kuti uchengete iwe.