Momwe Kuyenda Kwa Trav Ndikosiyana Ndi Kuyenda Panjira

Zamkati

• Kodi njira yoyendamo ndi chiyani ndipo ndi yosiyana bwanji ndi kuyendetsa msewu?
• Momwe Mungapezere Zida Zoyendetsa Bwino Kwambiri
• Mawebusaiti Abwino Kwambiri Oyendetsa Njira Yopezera Njira
• Chifukwa chiyani Othamanga a Trail Akufunikadi Kulimbitsa Sitima
• Momwe Mungakulitsire Nthawi Yanu - ndi Chifukwa Chomwe Muyenera
• Momwe Mungasinthire Njira Yanu Yothamanga
• Chifukwa Chomwe Mungagwiritsire Ntchito Zida Zanu Ndi Zofunikira
• Momwe Mungaphunzitsire Kuthamanga Kutsika
• Kufunika Koyenda Mwamphamvu
• Zomwe Muyenera Kuyembekezera Ngati Woyamba Kuthamanga
• Onaninso za

Ngati ndinu wothamanga, kuyenda m'njira mwina kumamveka ngati njira yabwino yokwatirana ndi masewera omwe mumawakonda ndi kukonda kwanu panja. Kupatula apo, ndani sangagulitse misewu yodzaza ndi konkriti kuti ipeze tinjira zofewa, zabata zokhala ndi malingaliro owoneka bwino.

Koma kusunthira njira yothamanga sikophweka monga kungochoka pakhonde kupita padothi — zomwe mudzazipeza msanga ndi akakolo opweteka, moto woyaka, mwina ngakhale mabampu pang'ono ndi mikwingwirima mutatha njira yanu yoyamba. (Zokhudzana: Zinthu 5 Zomwe Ndaphunzira Kuchokera Muulendo Wanga Woyamba Wothamanga)

"Kusintha kuchokera mumisewu kupita kunjirazo kumafunikira kupirira pang'ono," atero a Courtney Dauwalter, wosewera wololeza wololedwa ndi Salomon wothandizirana kwambiri. (Chenjezo la Badass: Dauwalter samangosokoneza zolemba pamipikisano ya 200-kuphatikiza-ma mile theka, komanso amasuta amuna apamwamba omwe akumutsatira.)

Mufunika zida zosiyana, maphunziro osiyanasiyana, ndi mitundu yosiyanasiyana yazomwe mungakwaniritsire. Koma poganizira kuti mphotho yanu ndi yochepetsetsa yopanda zovuta m'thupi lanu, nthawi yoyankhira mwachangu, zithunzi zowoneka bwino kwambiri za #runnerslife, ndi zabwino zonse zathanzi lachilengedwe.

Apa, 9 zinthu zomwe muyenera kukumbukira ngati mukufuna kulowa munjira yothamanga.

Kodi njira yoyendamo ndi chiyani ndipo ndi yosiyana bwanji ndi kuyendetsa msewu?

"Nthawi iliyonse mukamasintha kuchokera pamsewu komanso panjira yosalala kupita kumalo ena osadutsa, mumakhala nkhawa pamthupi ndi m'maganizo," atero a Bob Seebohar, a RDN, CSCS, omwe ndi a eNRG Performance ku Littleton, CO. Malowa ndiosafanana. ndipo zowongolera zimakhazikika, chifukwa chake muotcha ma calories ambiri.

Koma kusintha kwakukulu kumabweradi m'chigawo chamaganizidwe: "Kuti muthamangitse misewuyi, muyenera kulabadira malo, phazi lanu, ndi nyama zamtchire," akutero Dauwalter. "Zimafunika kukhala ndi malingaliro ochulukirapo chifukwa simungathe kuchoka ndikungobwereza zomwezo mobwerezabwereza-njira yanu imasintha pamene njira ikusintha." (Zambiri apa: Ubwino Wodabwitsa Kwambiri wa Trail Running)

Momwe Mungapezere Zida Zoyendetsa Bwino Kwambiri

Zida zambiri zothamanga zimatha kusintha kuchoka kumsewu kupita kumsewu, koma muyenera kusinthanitsa nsapato zanu: Nsapato zothamangira pamsewu zidapangidwa kuti zikhale zopepuka komanso zothamanga mukamayenda pa konkire kapena panjira, koma muyenera kukokera, kukhazikika, komanso kulimba kuti muteteze. phazi lanu pamalo onse omwe mungakumane nawo panjira (miyala, matope, mchenga, mizu).

Malo opangira ukadaulo wapamwamba adzafuna matumba akulu pamiyeso (monga ya Hoka Speedgoat kapena Salomon Speedcross), koma nsapato yoyenda bwino (monga Altra Superior kapena adidas Terrex Speed ​​Shoe) iyenera kukwaniritsa zosowa za anthu ambiri, akutero Seebohar. (Onaninso nsapato zazimayi zabwino kwambiri.)

Pitani ku malo ogulitsira omwe ali komweko - angakuuzeni zomwe mungafune pamayendedwe a m'dera lanu, monganso nsapato zothamanga, ndikofunikira kuyesa mitundu ingapo kuti mupeze zoyenera kumapazi anu, akuwonjezera Dauwalter. . Kuphatikiza apo, akhoza kukulozerani misewu yayikulu, yakomweko (kapena mugwiritse ntchito tsamba lawebusayiti kapena pulogalamu kuti mupeze mayendedwe apafupi nanu — zambiri pamenepo, kenako).

Osewera ena amakondanso mitengo yaphiri-kafukufuku akuti samakupulumutsirani mphamvu zambiri koma amachepetsa kwambiri momwe akuwonera (ndi momwe kuyenda kumakhalira). Ndiye, pamene kuthamanga kwanu kumatalika, chovala chothimbirira chimatha kukhala chabwino kusungira madzi, chakudya, ndi zigawo za nyengo zamtundu uliwonse, atero a Dauwalter.

Mawebusaiti Abwino Kwambiri Oyendetsa Njira Yopezera Njira

Mukufuna kuyesa kuyenda, koma simukudziwa komwe (kwenikweni) ayambire? Ngakhale mutadziwa mayendedwe onse a m'dera lanu, mwinamwake mukufuna kufufuza mayendedwe kuti mupite kwina. Nazi zina mwazinthu zabwino kwambiri zopezera njira yapaintaneti.

• Njira Yoyendetsera Ntchito: Othamanga athandizira mtunda wa makilomita 227,500+ ku Trail Run Project. Dinani kudera lomwe mumakonda patsamba lazosaka kapena pezani miyala yamtengo wapatali mdera lanu pogwiritsa ntchito mapu.
• Njira Yolumikizira: Pa Rails-to-Trail's Trail Link, mutha kugwiritsa ntchito njira yofufuzira kuti muchepetse kusaka kwanu, monga dothi kapena udzu.
• Njira Zonse: Ndi AllTrails, mutha kusakatula ndemanga ndi zithunzi za ogwiritsa ntchito kapena kupanga mapu anu. Ndi mtundu wa $ 3 / mwezi pro, mutha kutsitsa mamapu kuti mugwiritse ntchito kunja kwa intaneti ndikupatsani mwayi wolumikizira ma 5 pamalo anu enieni mukakhala panjira. (Chitetezo choyamba!)
• RootsRated: Palibenso chifukwa chodutsamo anthu masauzande ambiri. Inapeza magwero azidziwitso zake zamayendedwe amalozera akomweko. Alinso ndi maupangiri owonetsa zochitika zina kupatula njira zothamanga (monga Buku Loyambira la Kiteboarding ndi A Hiking Regimen ya Galu Wanu).
• Yogwira: Takonzeka kuchita nawo mpikisano wothamanga? Pitani ku Active kuti mupeze chochitika.

Chifukwa chiyani Othamanga a Trail Akufunikadi Kulimbitsa Sitima

Othamanga onse (mosasamala kanthu kuti mukuyenda pamsewu wothamanga) ayenera kukweza zolemera-zimathandizira kupewa kuvulala ndikuwonjezera kuyenda ndi liwiro. Koma njira yothamanga, makamaka, imagwiritsa ntchito timinyewa tambiri tating'onoting'ono pomwe mumadumphaduka pamiyala, kukhazikika pamalo osagwirizana, ndikuwongolera kusintha kwakanthawi msanga.

Seebohar akuwonetsa chizolowezi champhamvu chomwe chimayang'ana kwambiri mphamvu yamchiuno (magulu, kunenepa kwambiri, kutentha kwakukulu ndi ma plyometric); mphamvu yapakati (matabwa, nsikidzi zakufa, kusuntha kulikonse komwe kumalimbitsa msana); ndipo thupi lina lakumtunda (ma push-up ndiosavuta ndikulunjika minofu yambiri nthawi imodzi). Gwiritsani ntchito kuyenda mosasunthika tsiku lililonse, ndikutsata pulogalamu yolimba 3 mpaka 4 pa sabata, amalangiza.

Momwe Mungakulitsire Nthawi Yanu - ndi Chifukwa Chomwe Muyenera

Dauwalter akuti: "Kunyamula mapazi anu ndikuyang'ana malowa ndikofunika." Mosakayikira mudzagwira chala chanu pamiyala ndikutuluka (Dauwalter akuti zimamuchitikiranso), koma kuphunzitsa momwe mungachitire nthawi yanu kumatha kuchepetsa izi.

Seebohar amalimbikitsa kuti muphunzitse dongosolo lanu lamanjenje pogwiritsa ntchito makwerero olimbikira, kusuntha kondomu, kapena kubetcherana pansi kapena kukhoma dzanja limodzi. Kusuntha uku kumafuna kulumikizana kwakukulu ndi thupi chifukwa zimatsutsa kugwirizana kwanu.

Momwe Mungasinthire Njira Yanu Yothamanga

Cholinga chakuyenda bwino, kotetezeka ndikumayendetsa phazi lanu nthawi yayitali, akufotokoza Seebohar. Fupitsani mayendedwe anu ndikuwongolera liwiro lanu. Izi zimachepetsa chiopsezo chakugwa, makamaka kutsika, komanso kumachepetsa chiopsezo chanu chovulala: Kuwombera kutsogolo (komwe kumabwera mwachangu) kumachepetsa gawo lililonse poyerekeza ndi kumenya chidendene panjira, ku kafukufuku waku France wa 2016. Ndipo mukakwera phiri, kuchepetsa pang'onopang'ono kungathandize kuchepetsa chiopsezo cha kuvulala kwa fupa lanu (monga kupsinjika maganizo), malinga ndi kafukufuku wa 2017 muMasewera a Biomechanics. (Komabe, ngati mukuyenda mumsewu motsutsana ndi njira yothamanga, muyenera kugwiritsa ntchito kuthamanga kulikonse komwe mungamve mwachilengedwe kwa inu, malinga ndi sayansi.)

Chifukwa Chomwe Mungagwiritsire Ntchito Zida Zanu Ndi Zofunikira

"Kuyenda m'njira zonse ndikumangoyendetsa bwino pamapazi anu, kukhala ndi nthawi yofulumira, chiuno cholimbitsa kukhazikika ndi kuwongolera, kuyenda bwino kwa akakolo ndi mphamvu, ndikugwiritsa ntchito mikono ngati phindu," akutero Seebohar. Ndizo zambiri zoti muganizire, koma kusiyana kwakukulu pakati pa kuthamanga kwa msewu ndi kuthamanga kwa njira ndi manja anu ndi pachimake.

Mukuyenda pamsewu, ndikosavuta kuiwala zomwe mikono yanu ikuchita. Koma ndi gawo lofunikira kwambiri pamayendedwe anu - yesani kuthamanga ndi manja anu kumbuyo ndikuwona momwe mukumvera, akutero Seebohar - ndipo zitha kukuthandizani kuti muyende bwino. "Kugwedezeka kwa mkono woyenera kumatha kuthandiza wothamanga kulowa pachimake ndimatupi awo apansi, ndipo mikono itha kugwiritsidwa ntchito moyenera poyenda munjira zopapatiza kapena kutsikira," akuwonjezera. (Apa, zolozera zambiri pazoyendetsa.)

Dauwalter akuwonjezera kuti muyenera kugwiritsa ntchito maziko anu nthawi zambiri. "Kusungabe gawo lanu lofunikira kudzakuthandizani kuchitapo kanthu mwachangu pazovuta zosiyanasiyana ndikufulumizitsa kapena kuchepetsa kuyenda kwanu."

Momwe Mungaphunzitsire Kuthamanga Kutsika

Chinthu choyamba chomwe mungaphunzire panjira yothamanga: Kutsika pamapiri kumayeserera. Ndipo si mapiri onse omwe ali ofanana. "Kuyenda pang'ono, mwachangu kumathandizira kuti liwiro lanu lizitha kuwonongekeratu, ndipo kutsegula mayendedwe anu kumatha kuyendetsa mwachangu mapiri osalala," akufotokoza Dauwalter. Komanso, sungani mutu wanu ndikuyang'ana njira yanu patsogolo pang'ono pomwe muli, akulangiza. (Kufunsa kwapamwambako kumamveka tsopano, sichoncho?)

Kufunika Koyenda Mwamphamvu

Poyenda, palibe manyazi pakuchepetsa: Pakati pa mapiri otsetsereka, malo amiyala, kutentha, ndi kukwera, nthawi zambiri kumakhala kothandiza kwambiri kukweza phirili kuposa kuyendetsa, atero a Dauwalter. "Kuyenda mwamphamvu ndi njira yomwe ingagwiritsidwe ntchito kukwera phirilo mwachangu momwe kuthamanga kumathamangira, koma kumachepetsa kugunda kwa mtima wanu ndikugwiritsa ntchito minofu yanu mwanjira ina kuti mupumitse miyendo yanu," akufotokoza.

Yesani: Tsamirani m'kalasi; khalani pansi, kuyang'ana panjira, yendani pang'onopang'ono, ndikuyenda mothamanga kwambiri, akutero Seebohar. (Zokhudzana: Maulendo 20-Mileti Omwe Anandipangitsa Kumaliza Kuyamikira Thupi Langa)

Zomwe Muyenera Kuyembekezera Ngati Woyamba Kuthamanga

Ngakhale mutakhala kuti mwakhala mukuyenda kwazaka zambiri, kusintha kuchokera pamsewu wopita kumtunda mwina sikungamve mwachilengedwe momwe mungayembekezere. "Mutha kumenyetsa mawondo anu kapena kusisita m'manja, ndipo njirazo mwina zingakupangitseni kumva kuti simuli bwino ngakhale kuti mulibe vuto poyenda m'misewu," akutero a Dauwalter, ndikuwonjezera kuti: "Izi sizachilendo!"

Mukugwiritsa ntchito mitundu yosiyanasiyana yowombera minofu, yolimbana ndi kukana kwapang'onopang'ono, ndipo nthawi zambiri kumawonjezera kutentha ndi kukwera - kukuyenda, koma kosiyana.

"Musataye mtima-ingotengani zabwino ndi zosavuta ndikusangalala ndikuwona malo atsopano okongola omwe alibe magalimoto ndi magetsi oyimitsira," akuwonjezera Dauwalter. (Mwinanso tsatirani malangizo awa otetezeka musanapite, nanunso.)

Onaninso za