Mlembi: Sara Rhodes
Tsiku La Chilengedwe: 14 Febuluwale 2021
Sinthani Tsiku: 20 Novembala 2024
Anonim
Zifukwa 25 Zabwino Osathamanga Marathon - Moyo
Zifukwa 25 Zabwino Osathamanga Marathon - Moyo

Zamkati

Ndizosangalatsa kuthamanga ma 26.2 miles, koma si aliyense. Ndipo popeza tili mu nyengo ya mpikisano wothamanga-kodi pa Facebook chakudya cha munthu wina chili chodzaza ndi mendulo za omaliza ndi nthawi za PR ndi zopempha zachifundo?! Hei, zili bwino ngati simukufuna kuthamanga marathon. M'malo mwake, sayansi imatha kukhala kumbali yanu. Nazi zifukwa 25 zomveka bwino zosathamanga.

Simunaphunzitse Zokwanira

Malingaliro

Katswiri wothamanga Jeff Gaudette akulemba kuti muyenera kukhala ndi cholinga chakuyenda pafupifupi mamailosi 40 pa sabata kwa milungu isanu kapena isanu ndi umodzi ngati mukufuna kutsimikizira tsiku labwino paphunziroli. Ngati simunafikebe pachimake chimenecho, ndikwabwino kuti mukhazikitsenso izi.


Simukufuna Kuphunzitsa Zokwanira

Malingaliro

Ngati chifukwa chake nambala 1 ikugwira ntchito kwa inu, ndibwino kungoyang'ana pang'ono. Ngati simunamalize maphunziro anu chifukwa simukufuna kugwira ntchito molimbika, mwina 10K ndiye chikho chanu cha tiyi.

Moyo Wanu Pagulu Linavutike

Malingaliro

Iwalani maola omwe mwathera akuthamanga. Maphunziro ndi kudzipereka kwakukulu kwa nthawi. Zitenga nthawi yochulukirapo kuti mulowetse masabata a 40-mile, ndipo zitha kukhala zovuta kuti zikwaniritse zoyanjana-makamaka zomwe zimaphatikizapo kudya ndi kumwa-mosasunthika mumachitidwe anu ophunzitsira. Ngati simunakonzekere kusiya zosangalatsa, mwina uno si chaka chanu.


Kusokoneza

Malingaliro

Nayi lingaliro losangalatsa: Mutha kuthamanga kwakanthawi kwakuti kusisita khungu lanu ntchafu kapena bulasi yamasewera kapena tiyi wanu wa thonje kumatha kukupweteketsani. Othamanga a Marathon ayesa kukutsimikizirani kuti zomwe mukusowa ndi mafuta odzola kapena zazifupi zazifupi, koma kodi ndizoyeneradi ngozi yake?

Marathon ndi okwera mtengo

Malingaliro

Ngati mukufuna kuthamanga imodzi mwama marathoni 25 apamwamba ku US mutha kuyembekezera kutulutsa $ 100 kuti mulowe. Mtengo wolowera wolowera wakwera ndi 35% kuyambira 2007, katatu ndi theka mwachangu kuposa inflation, Fufuzani malipoti. Pamipikisano ina, ma tag okwera amakhala ngati cholepheretsa kulembetsa. Komabe, olowa sanachite mantha ndi ma marathoni akuluakulu, ndipo ndalama zolembetserazi zimakhudza zinthu zazikulu komanso zosangalatsa komanso njira zowonjezera zachitetezo.


Amakupweteketsani Magazi Anu

Malingaliro

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukuthandizani kuti musakhale ndi nkhawa nthawi yozizira komanso chimfine, koma kuchita masewera olimbitsa thupi kwambiri kumatha kukhala ndi zotsatirapo zina. (Chilichonse Kafukufuku akuwonetsa kuti patadutsa nthawi yayitali, kulimbitsa thupi ngati ma marathoni, chitetezo chamthupi chimatha kwa milungu ingapo pambuyo pa mpikisanowu, zomwe zimapangitsa "2-6 kuwonjezeka pachiwopsezo chotenga matenda opuma opuma," Mike Gleeson, a Pulofesa wochita masewera olimbitsa thupi ku Loughborough University ku Leicestershire, UK adatero m'mawu ake.

Mumadana Ndi Kuthamanga

Malingaliro

Ngati mumakonda kuthamanga, marathon ikhoza kukhala kupitilira kwachilengedwe kwanu. Koma ngati simukukonda kupondaponda panjira, kudzikakamiza kuti mugonjetse mpikisano wamtunduwu singakhale lingaliro labwino. Pali umboni wokwanira wotsimikizira kuti timakhala ndi masewera olimbitsa thupi omwe amalumikizana bwino ndi umunthu wathu. Choncho mverani mawu amene akukuuzani kuthamanga si izo kwa inu, ndikupeza vuto lina lomwe ndi losangalatsadi.

Si Njira Yotsimikizika Yotsitsira Kunenepa

Malingaliro

Kukhazikitsa cholinga ngati mpikisano wothamanga kumatha kukhala kolimbikitsa kwa anthu omwe akuyang'ana kuti azicheperako ndikukhazikika patsiku lothamanga, koma maphunziro a marathon sachotsa dongosolo lokonda kulemera. Kuchita masewera othamangitsana-sikuti nthawi zonse kumachepetsa thupi, makamaka ngati simukusiyana ndi zomwe mumachita kapena kuthamanga, alemba a Born Fitness omwe adayambitsa Adam Bornstein.

Si Chowiringula Chakudya Chilichonse Chimene Mukufuna

Malingaliro

Kungoti mumafunikira ma carbs ochulukirapo amafuta sizikutanthauza kuti iwo azichokera ku pizza. Inde, mukuwotcha mafuta ochulukirapo nthawi yayitali, koma sizitanthauza kuti zakudya sizofunikira pakulimbitsa thupi. M'malo mwake, kudya zinthu zolakwika kumatha kukufooketsani mphamvu kapena kuwononga kugaya (zambiri pambuyo pake). Ndibwino kuti mutengere ma carbs kuchokera ku mbewu zonse monga mpunga wakuda ndi quinoa, ndikuwonjezera kuthamanga kwanu ndi mapuloteni otsika kuti mukhale ndi mphamvu ndi kuchira komanso mafuta opatsa thanzi monga omwe ali mu mafuta a azitona ndi mapeyala. (Onani zakudya zambiri za othamanga apa.)

Simudzafulumira

Malingaliro

Mukangoyang'ana kwambiri kukwaniritsa zolinga zanu zamakilomita, mutha kulola mbali zina zamaphunziro kugwera m'njira, malinga ndi Nthawi Zothamanga magazini. "Tikagwiritsa ntchito nthawi yathu yonse ndi mphamvu zathu patali, timakonda kukana ntchito zachitukuko monga kukonza mawonekedwe ndi mphamvu," mkonzi wamkulu Jonathan Beverly analemba mu 2011. Chitsanzo chabwino kwambiri: Simukhala wabwinoko. kapena wothamanga kwambiri. Chochitika choipitsitsa: Kunyalanyaza mawonekedwe anu ndi mphamvu zanu kumabweretsa kuvulala kwina.

Mutha Kukhala Pachiwopsezo Chakuchuluka kwa Hydration

Malingaliro

Kumwa madzi ochulukirapo, otchedwa hyponatremia, sikuti ndikosowa kokha komanso kumakhala kovuta kuchita. Komabe, kafukufuku akuwonetsa kuti othamanga marathon atha kukhala amodzi mwa omwe ali pachiwopsezo chachikulu zikafika pangozi yoopsa iyi. Mwina atatha kuthamanga, othamanga marathon sangathe kudziwa kusefukira kwa matupi awo ndi H2O yochulukirapo, koma ndi chiopsezo chovomerezeka.

Palibe Amene Amadziwa Momwe Angakuphunzitsireni Kupyolera mu Kuchira

Malingaliro

Pambuyo pa miyezi 26.2 yakumatha ndi miyezi ingapo yophunzitsira-anthu ambiri ali ndi vuto lakupuma pang'ono kuthamanga. Koma sayansi siyikudziwa momwe mungagwiritsire ntchito masabata angapo ovutawo mutatha mpikisano waukulu kuti mupeze bwino. Akatswiri ena adzakuuzani kuti mutenge tsiku limodzi pa kilomita iliyonse yomwe munathamanga, ndikukupatsani masiku 26 osathamanga kwambiri pambuyo pa mpikisanowo. Ena angakupatseni taper yotsutsana, yomwe imakupatsani mwayi woti mupange maphunziro ampikisano. Koma chifukwa ochita kafukufuku sangathe kufunsa omwe akuthamangitsa marathon kuti angothamanga wina, mwina sitingadziwe kuti zimatenga nthawi yayitali bwanji, atero katswiri wazolimbitsa thupi a Timothy Noakes adauza New York Times.

Mutu Wanu suli Pamalo Oyenera

Malingaliro

Ndikosavuta kuyang'ana pa masewera olimbitsa thupi ndikuganiza kuti mudzakhala olimba m'maganizo nthawi ikafika. Koma, m'mawu a Ironman superstar Lisa Bentley, mpikisano wothamanga "ndi nthawi yayitali kwambiri kuti muziganizira." Sikuti masewera anu amisala amafunikira kukonzekera, amafunikiranso nthawi yochira - ndipo sitikudziwa kuti zimatengera nthawi yayitali bwanji kuti athane ndi kutopa kwamaganizoko.

Matumbo Anu Adzachita Zonse Zamisala

Malingaliro

Kulikonse kuyambira 30 mpaka 50 peresenti ya othamanga mtunda amakhala ndi zovuta zam'mimba zokhudzana ndi zolimbitsa thupi, ndipo lamuloli limatha kukhala lokwera kwambiri pakati pa othamanga, malipoti a Active.com. Zowonadi, pali zidule zazing'ono zazakudya zamalonda kuyesa kupewa maulendo ochulukirapo opita ku ma porta-potties.Koma kodi simukufuna kuti matumbo anu asamangidwe?

Muyenera Kudya Gu

Malingaliro

Chabwino, simukuyenera kutero. Koma othamanga mtunda ambiri amalumbirira chowonjezera cha gel "chokhala m'malo opunduka kwinakwake pakati pa madzi ndi chakudya," monga Greatist adanenera motere. Ili ndi zinthu zonse zofunika pakudya kosavuta pakatikati, ndipo kusasinthasintha kwa squishy kumapangitsa kukhala kosavuta kuyamwa popanda kuphwanya gawo lanu. Koma simukukonda kudya chakudya chenicheni?!

Marathons Atha Kupweteka Mtima Wanu

Malingaliro

Kuwona zenizeni: Mutha kuthamanga marathon ndikukhala osakwanira kuposa momwe mukuganizira. (Pepani!) Vuto nlakuti kwa othamanga osakwanira bwino amenewo, chiwonongeko cha mtima chimene chimasonkhanitsidwa pa mpikisano wotopetsa chingakhalepo kwa miyezi ingapo pambuyo powoloka mzere womalizira. Nkhani yabwino ndiyakuti mudzachira, koma mutha kukhala pachiwopsezo cha mavuto ena amtima musanatero, malinga ndi kafukufuku wa 2010.

Kapena Ngakhale Kuyimitsa

Zithunzi za Getty

Ndizosowa modabwitsa, koma ma marathoni amadziwika kuti amapweteketsa mtima nthawi ndi nthawi. Pafupifupi m'modzi mwa othamanga 184,000 "amwalira pamtima pambuyo pa marathon," lipoti la Discovery. Othamanga omwe ali pachiwopsezo chachikulu amakhala ndi vuto la mtima, choncho ndikofunikira kukaonana ndi dokotala musanalowe mu maphunziro amtundu uliwonse.

Ndinu Wothamanga Payekha

Malingaliro

Ngati mawonetseredwe olimba a olimba anu amangokupangitsani kukhala osasangalala, tulukani liwiro. Chinthu chomaliza chomwe mungafune pa mpikisano wa marathon ndikuthamangitsidwa ndi alendo omwe akusangalala ndi dzina lanu. Mutha kuthamanga mpaka litali komanso mwachangu momwe mungafunire popanda kufuula mafani kapena mendulo za omaliza, ndipo musangalala nawo mulu wowonjezera.

Anzanu Atopa Nakupereka Zolinga Zanu

Malingaliro

Kuthamangira zachifundo kwenikweni ndi kupambana: Wopikisana nawo amapeza malo osiririka mu umodzi mwamipikisano yolimbikira pomwe akupeza chifukwa chomwe chili pafupi ndi mtima wake panthawiyi. Koma ngakhale gawo la mabungwe othandizira omwe akuchita nawo mpikisano wothamanga komanso zopereka zomwe adapereka zidakhala zikukwera kuyambira chakumapeto kwa zaka za m'ma 90, ziwerengero zikuwoneka kuti zikuchepa mu 2013, New York Times malipoti. Mwachitsanzo, mpikisano wa New York City Marathon wa 2013 sunagulitsidwebe patatsala milungu ingapo kuti mpikisano uyambe, mkulu wa New York Road Runners a Mary Wittenberg adauza Nthawi, akuchitcha kuti "chisanachitikepo."

"Ndizovuta kwambiri, ndikukhulupirira, kuchita zimenezo chaka ndi chaka," wotsogolera mpikisano wa NYC George A. Hirsch adanena za othamanga omwe ayenera kukwaniritsa zofunikira za zopereka kuti athe kuthamanga. "Iwe ukubwereranso ku dziwe lomwelo la anzako."

Ikhoza Kuvulaza Maondo Anu

Zithunzi za Getty

Pafupifupi aliyense angakupatseni malingaliro awo ngati kuthamanga kuli koyipa kapena ayi. Sayansi yapita mmbuyo ndi mtsogolo, koma akatswiri amakonda kuvomereza kuti kuthamanga mwachilengedwe ndikwabwino kwa mawondo anu-komanso mafupa ndi ziwalo zina.

Komabe, pali zinthu zina zowoneka bwino zomwe zimapangitsa kuthamanga koopsa, komwe kumatha kupanga mpikisano wothamanga-komanso maphunziro onse kukhala lingaliro loipa. Mavuto omwe amapezeka kale pamavuto kapena kuvulala kumatha kukulitsidwa ndi kupindika kosalekeza. Umboni wina ukusonyeza kuti maphunziro a marathon atha kuwononga kwambiri mawondo a anthu onenepa kwambiri. Momwe phazi lanu limagwirira pansi komanso kukulitsa mtunda kapena liwiro mwachangu zitha kuthandizanso pamavuto a bondo, malipoti a LiveScience.

Zitha Kuyambitsa Ziphuphu za Shin

Malingaliro

Pali zovulala zochepa zomwe zimafala kwambiri kuposa zowawa izi pakati pa bondo ndi bondo. Maphunziro a Marathon ndi njira yabwino kwambiri yopulumukira nthawi zonse komanso "zowopsa" -kuthamanga kwambiri, kuthamanga kwambiri, kapena kwautali kwambiri, malinga ndi Mayo Clinic. -kunyengerera (zingwe chimodzi mwazinthu zodabwitsa, zotsogola m'malo mwake).

Mutha Excel Pamatali Aafupi

Malingaliro

Ngati simuli wachilengedwe pakuthamanga mtunda wautali, mutha kuwononga mphamvu zanu kuti mumalize mpikisano wothamanga pomwe mutha kulamulira mpikisano wawufupi. Othamanga azaka 20 mpaka 30 ndi 3,3% yokha mwa omwe akuchita nawo ma triathlon, malinga ndi Kunja , zomwe zikutanthauza kuti "mpikisano wa hardware m'gulu lanu la msinkhu sudzakhalanso wochepa kwambiri chonchi." Gulu lomwelo la othamanga marathoni amapanga zambiri ngati 6 peresenti ya omwe atenga nawo mbali, malinga ndi MarathonGuide.com.

Iwalani za Pedicure

Malingaliro

Ngati simukufuna kulingalira zakuda zakumaso "mwambo," ikhoza kukhala nthawi yazinthu zatsopano.

Pazifukwa zilizonse zolakwika

Malingaliro

Kaya ndi chifukwa chakuti zikuwoneka ngati aliyense wachita mpikisano kapena mumangoganiza kuti mutha kumaliza 40 kapena mchimwene wanu angakulimbikitseni kutero, mwa kudzichepetsa kwathu, chifukwa chokhacho chabwino chochitira marathon ndichifukwa mukufunadi . Ngati simutero, gonjetsani chikakamizo cha anzanu ndikulonjeza kuti musadziweruze nokha-ndinu woposa mtunda wanu.

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