Chilichonse Chimene Muyenera Kudziwa Musanathamange M'chipale Chofewa

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Kwa ena a ife, nyengo yokometsera sikumatanthauza kuti yakwana nthawi yokhazikika ndikukapeza bae yozizira, zikutanthauza kuti muthamangire kunja mwayi uliwonse womwe mungapeze musanalowe muubwenzi wodana ndi chikondi (mumaganizira) chopondera. Koma mukhoza kusunga cardio yanu panja panja nyengo yonse; mumangofunika kudziwa zomwe mukuchita. (Kodi kumakhala kozizira kwambiri kuthamangira panja?)

Tidalankhula ndi Vincenzo Miliano, Mphunzitsi wa Mile High Run Club komanso wothamanga chipale chofewa pafupipafupi, ndi Jes Woods, Mphunzitsi wa Nike+ Run Club, kuti tiyankhe mafunso athu onse ndi nkhawa zathu pakuchita masewerawa. Pemphani malangizo a momwe mungakhalire otetezeka, kupewa kuvulala, ndipo koposa zonse, sungani zala zanu kutentha.

Lankhulani ndi Zodandaula Zanu

Dzuwa limatuluka pambuyo pake ndikulowa m'nyengo yozizira, zomwe zikutanthauza kuti ngati muli ndi ntchito 9-5, mwina mukumenya miyala mumdima. N'zosadabwitsa kuti Miliano akuti chitetezo chiyenera kukhala choyambirira.

Woods akuvomereza kuti, "Ngati mukonzekera zoipa, ndiye kuti zoipitsitsa sizidzachitika."

Izi zikutanthauza kuwonjezera pakutsatira malamulo abwinobwino (komanso ofunikira kwambiri) nthawi yakusiku, monga kuvala zida zowunikira, kudziwa bwino malo omwe muli, kumamatira kumalo owala bwino, ndikusiya mahedifoni anu kunyumba.

Mwamwayi, pongokhala osamala kwambiri masana kapena kuyenda njira imodzimodzi usiku uliwonse, mutha kukhala okonzeka kuthana ndi zovuta. "Izi zikuthandizani kuti mukhale ndi mwayi wokhoza kuyembekezera zithaphwi zakuya, pomwe madzi oundana akuda akhoza kupanga, ndi njira zilizonse zobisika, mitengo, kapena zotchinga." Miliano akuti.

Njira ina? Kugula nyali. Inde, zowonadi. Woods akuti, "Zachidziwikire, mutha kumangomva kanyengo poyamba, koma kuthamanga ndi nyali kumakuthandizani kuti muwone malo owundana ozizira komanso madontho akunyinyirika. , ndi oyipa. " (Onani Zifukwa 9 Zomwe Timakondera Kutentha Kwanyengo.)

Ice pambali, pali zabwino zambiri komanso zoyipa zothamanga panjira ndi panjira. M'nyengo yachisanu, mumakhala ndi ubwino ndi zovuta zochepa pothamanga pamsewu kutengera kuopsa kwa mphepo yamkuntho: Kawirikawiri, misewu imakhala ndi magalimoto ochepa, ndipo magalimoto omwe ali pamsewu adzakhala tcheru," akufotokoza Miliano. Komanso, msewu udzakhala wotentha (ndipo motero umakhala wonyowa komanso wonyowa) kuposa wamsewu. kupitirira kudzaza ndi anthu oyenda pansi. Madzi akuya kwambiri, madzi oundana akuda, magalasi oundana, ndi m'mphepete mwa mitsinje zonsezo zimawonjezera ngozi ya chipale chofewa cha m'mphepete mwa msewu."

Malangizo achitetezo a Woods amaphatikizaponso nthawi zonse kudziwitsa mnzanu kuti mukupita usiku ndikubweretsa foni, khadi ya metro, ndi ndalama mukavulala, kusintha kwakukulu nyengo, kapena mukangomva ludzu ndikufuna botolo la madzi.

Nthawi Yopeza Ukadaulo

"Kuthamanga kwa chipale chofewa kuyenera kuchitidwa ngati njira yothamanga," akutero Miliano.

Ngati simukudziwa njira yoyenda, musadandaule. Kuyang'ana kwambiri zomwe zikukuzungulirani ndiye mthandizi wanu wamkulu mukamathamanga pamalo omwe nthawi zambiri simunagwirepo komanso osayenda. Miliano amalimbikitsa kuti musinthe mayendedwe anu, musinthe mawonekedwe anu ndikukweza mawondo anu mukadzipeza mukugwa chipale chofewa, kutenga masitepe achangu ngati momwe mungachitire mukamayendetsa phiri, ndikuyika maso anu patsogolo mapazi anu kuti muyang'ane miyala iliyonse , nthambi, chitsulo chosalala kapena ayezi. Ngati mukufuna kutuluka panja pafupipafupi, kubzala ndalama muma spikes ngati YakTrax ($ 39; yaktrax.com) ndikofunikira ndipo nsapato zopanda madzi ndizofunikira. (Nazi zosankha zathu Zovala Zabwino Kwambiri Zanyengo Zothamanga.)

Woods adapereka upangiri wonse wa Miliano, ndikufotokozeranso kuti kuthamanga kuzizira kumatha kuyambitsa miyendo yaulesi, ndichifukwa chake ndikofunikira kunyamula phazi ndikukonda kuyenda mwachangu. (Ichi ndi Chifukwa # 1 Chifukwa Chanu Kulimbitsa Thupi Kwanu Sikugwira Ntchito.)

Akuti, "Kukoka mapazi anu kukupangitsani kuti muzitha kupunthwa ngakhale tating'onoting'ono tating'onoting'ono tanjira tokha. Kufufuza kwanu mosadukiza kukuthandizani kuti muziwone chidwi chanu."

Miliano adatikumbutsa kuti pali gulu lalikulu la othamanga ena omwe ndi "openga ngati inu" omwe mwina adagawana kale zomwe akudziwa pamayendedwe amsewu ndi momwe zilili m'dera lanu pama bolodi a mauthenga amagulu. Kusaka mwachangu kwa Google musanatuluke ndikoyenera nthawi yanu.

Yendetsani Nokha

Kuthamanga mu chipale chofewa nthawi zambiri kumafuna kusintha liwiro lanu, chifukwa chake simuyenera kukhumudwa-kapena kudzikakamiza kwambiri-ngati nthawi zanu zakwera. Onse a Woods ndi Miliano amavomereza kuti sizinthu zambiri zomwe zimapangidwira m'nyengo yozizira, koma ndikofunikira kuti mutulukemo osataya mtima.

"Ngati mukuthamangira panja, chinthu chimodzi chachikulu chomwe ndakhala ndikuuza othamanga anga ndikuti ma 11 mamailosi kunja kuzizira pang'onopang'ono, mayendedwe osinthika akadali ma 11. Pezani mtunda ndikusunga liwiro la nthawi yotetezeka, pamene thupi lanu limakwanitsa kuti magazi ndi mpweya ziziyenda mosayeneranso kuda nkhawa kuti kutentha kwanu kukhale kotentha. " (Mukuyendetsa marathon kumapeto kwa nyengo? Phunzitsani bwino ndi maupangiri ozizira ochokera kwa akatswiri othamanga.)

Kukonzekera kusanachitike komanso kuchira pambuyo pothamanga ndikofunikira kwambiri mutatha nyengo yachisanu, kuzizira. Miliano amalimbikitsa kusambira koyambirira kwamphamvu ndi malo osambira otentha, yoga, ndi kukulunga mukamaliza. Zinthu zomwe zilipo monga IT, bondo, ndi mchiuno zimatha kukomoka kuzizira, chifukwa chake khalani anzeru! Dziwani thupi lanu, mvetserani, ndipo lemekezani.

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