Malangizo Omangira Mphamvu Zamalingaliro kuchokera kwa Pro Runner Kara Goucher

Zamkati

• 1. Yambitsani buku lodzidalira.
• 2. Valani kuti mukhale ndi mphamvu.
• 3. Sankhani liwu lamphamvu.
• 4. Gwiritsani ntchito Instagram...nthawi zina.
• 5. Khazikitsani zolinga zazing'ono.
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Katswiri wothamanga, Kara Goucher (tsopano ali ndi zaka 40) adapikisana nawo pa Olimpiki ali ku koleji. Adakhala woyamba komanso wothamanga ku United States (mwamuna kapena mkazi) kuti atenge mendulo mu 10,000m (6.2 miles) ku IAAF World Championship ndipo adatenga malo owonera ku New York City ndi Boston Marathons (komwe adathamanga chaka chomwecho ndi kuphulitsa).

Ngakhale amadziwika chifukwa cha kupambana kwake, kulimba mtima, komanso machitidwe ake opanda mantha, Goucher adawululira pambuyo pake pantchito yake kuti, kuyambira ku koleji, adathandiziranso kuyankhula zoyipa. Kufunitsitsa kwake kukambirana zaumoyo ndikosowa mdziko lamasewera othamanga, pomwe zofooka zimasungidwa chinsinsi pakati pa wothamanga ndi mphunzitsi-kapena nthawi zambiri ndi wothamanga yekhayo.

"Nthawi zonse ndakhala ndikulimbana ndi kudzikayikira ndikudzilankhula ndekha chifukwa chochita bwino," adatero Goucher. Maonekedwe. "Chaka changa chomaliza ku koleji, ndidakumana ndi nkhawa panthawi yothamanga ndipo ndidazindikira kuti ili linali vuto lalikulu. Ndinkatsogolera koma osanyamuka ndipo wina adandipitilira. Zimakhala ngati zoopsa. Sindiyenera kukhala pano. Nditamaliza ndinkangotsala pang'ono kusuntha. Ndinali nditagwira ntchitoyo kuti ndikhale wokonzeka mwakuthupi koma mwamaganizo ndinawononga mwayiwo. Ndidazindikira kuti mphamvu ndiyamphamvu bwanji ndipo ndidaphunzira kuti ndiyenera kupeza munthu yemwe angagwire ntchito ndi thanzi la othamanga, osati mphunzitsi wanga kapena wothamanga chabe. "(Zokhudzana: Momwe Mungapezere Katswiri Wabwino Kwa Inu)

Mu Ogasiti, atatha zaka zambiri akusintha mphamvu zake zamaganizidwe, Goucher adatuluka ndi buku lothandizirana lotchedwa Wamphamvu: Upangiri Wothamanga Wokulimbikitsira Kudzidalira ndikukhala Wabwino Kwambiri pa Inu.

Wokuthandizani kuti mugwiritse ntchito mphamvu zanu zamaganizidwe monga gawo lanu la lactic, Goucher adagawana maupangiri omwe mumakonda omwe mungagwiritse ntchito (wothamanga kapena ayi) kuti musamadzikayikire, musafanizire zaumoyo wanu, ndikudziwonetsera nokha kuti mutha kuchita chilichonse. (Mwinanso kujowina gulu la #IAMMANY.)

"Izi zitha kugwiritsidwa ntchito pazinthu zambiri," akutero a Goucher, "monga kupita kuntchito yatsopanoyi kapena ubale wanu ndi amuna anu komanso ana anu."

1. Yambitsani buku lodzidalira.

Monga wothamanga wothamanga, mwina sizodabwitsa kuti usiku uliwonse, Goucher amalemba m'magazini yake yophunzitsira kuti azitsatira mtunda. Koma si buku lokhalo lomwe amasunga: Amalembanso usiku uliwonse m'buku lachinsinsi, kutenga mphindi imodzi kapena ziwiri kulemba zabwino zomwe adachita tsikulo, ngakhale zazing'ono bwanji. "Zanga zimangoyang'ana masewera othamanga chifukwa ndipamene ndimakhala ndi nkhawa kwambiri," akutero. "Lero ndachita masewera olimbitsa thupi omwe sindinachite chaka chimodzi, ndiye ndidalemba kuti ndawonetsa zovuta."

Cholinga ndikupanga mbiri ya momwe mudapulumukira ku Band-Aid ndikuyandikira zolinga zanu. “Ndikayang’ana m’mbuyo m’magazini yanga, ndimakumbutsidwa za zinthu zabwino zonse zimene ndinachita kale kuti ndikwaniritse zolinga zanga,” iye akutero. (Kulemba nkhani kungakuthandizeninso kugona mwachangu.)

2. Valani kuti mukhale ndi mphamvu.

Valani zovala zomwe zimakupangitsani kuti mukhale olimba kwambiri.

"Khalani ndi yunifolomu-kaya ndi chida chofunda kapena suti yapadera yaofesi-yomwe imangotuluka masiku omwe mungafune kulimbikitsidwa," akutero a Goucher. Akuganiza kuti musunge zovala izi pazochitika zapadera kotero kuti mukazivala, mudzadziwa kuti ndi "nthawi yopita" komanso kuti mwachita zonse zofunika kuti mufikire nthawiyo.

Gwiritsani ntchito njirayi kuti muthe kuthana ndi kulimbitsa thupi kwanu kwambiri sabata ino kapena kudzidalira mukamayang'ananso miyezi isanu ndi umodzi kuntchito.

3. Sankhani liwu lamphamvu.

Mutha kuzidziwa bwino ngati mawu, koma kupeza mawu kapena mawu oti muzinong'oneze nokha munthawi yolankhula nokha kungakuthandizeni kudutsa nthawi zovuta. Zokonda za Goucher: Ndiyenera kukhala pano. Ndine wanga. Wankhondo. Zosalekeza.

"Ndiye poyambira kapena pamaso pa kuyankhulana kwakukulu, ngati zinthu sizikuyenda bwino, mutha kunong'oneza mawu anu mwamphamvu ndikulingalira miyezi yapitayi yothana ndi zovuta," akutero a Goucher.

Sankhani mawu amodzi kapena awiri amawu kapena mawu ophatikizira omwe amayang'ana kwambiri inu m'malo mwa ena. "Ngati muli olimba mtima, mukuyang'ana kwambiri ulendo wanu ndi njira yanu ndipo mutha kumasula kufananiza," akutero a Goucher. "Tangoganizani ngati sitingathe kuwona wina aliyense. Tikanakhala kuti, 'Ndikuchita bwino!'

Mawu olakwika ndi kufananitsa sikungakhale ndi malo oti muzilowerere mukamaganizira zomwe mungakwanitse ndikudziwombera nokha.

4. Gwiritsani ntchito Instagram...nthawi zina.

Goucher amapereka ulemu kwa malo ochezera a pa Intaneti chifukwa cha mphamvu zake zopanga maubwenzi othandizira omwe angakulitse mphamvu yanu yamaganizidwe. "Gawani ulendo wanu, kuphatikiza masiku anu abwino komanso oyipa, kuti anthu azitha kukuzungulira," akutero. Koma ngati mumatha maola ambiri mukuwerenga Instagram mukuganiza za chakudya champhamvu kapena zolimbitsa thupi kuposa zanu, ndi nthawi yoti muchepetse. (Zokhudzana: Chithunzi cha Fitness Blogger Ichi Chimatiphunzitsa Kuti Tisadalire Chilichonse Pa Instagram)

"Pali zithunzi 50 zosasindikizidwa zomwe wina adazijambula asanawombere kamodzi akaimitsidwa mlengalenga. Ngakhale anthu okhwima kwambiri amabwera pansi," akutero a Goucher. "Palibe amene akutumiza momwe amadyera makeke ndikubwerera mmanja mwa M & M awo achisanu."

Koma popeza malo ochezera a pa TV amakonda kuwonetsa masiku abwino, zimapangitsa kuti zikhale zosavuta kuzizungulira ndi anthu abwino - Goucher yonyenga imagwiritsa ntchito pa 'gramu komanso m'moyo wanthawi zonse.

"Kukhala ndi maubwenzi amphamvu, mabwenzi, ogwira nawo ntchito, ndi ochita nawo maphunziro kungakuthandizeni kufika kumene mukufuna," akutero Goucher.

5. Khazikitsani zolinga zazing'ono.

Mawu oti "zolinga" atha kukhala odzetsa nkhawa paokha. Ichi ndichifukwa chake Goucher amalimbikitsa kukhazikitsa zolinga zazing'ono zomwe zitha kuphwanyidwa mosavuta ndikukondwerera.

Sinthani cholinga chanu chofuna-nyenyezi kuti mukhale zolinga zazing'ono zomwe zingathe kugaya. Mwachitsanzo, change Ndikufuna kuthamanga marathon ku Ndikufuna kuwonjezera ma mileage sabata ino, kapena Ndikufuna kupeza ntchito yatsopano ku Ndikufuna kukonzanso pitilizani wanga.

"Zikondweretse zolinga zazing'onozi ndikudzipatsa ulemu," akuwonjezera Goucher.

Zolinga zazing'ono zimakuthandizani kuti muzimva bwino kwambiri popeza mumawafufuza nthawi zonse ndikusunthira pagawo lotsatira. Izi zimangowonjezera mphamvu ndipo, pamapeto pake, mudzakhala mukuyima pamphepete mwa cholinga chanu chachikulu nkuti: Ndachita zonse kukonzekera ndipo sindikuopa. Ndiyenera kukhala pano, ndine wamphamvu, ndipo ndakonzeka.

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