Umlobi: Sara Rhodes
Usuku Lokudalwa: 14 Ufebhuwari 2021
Ukuvuselela Usuku: 20 Unovemba 2024
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MORTAL KOMBAT WILL DESTROY US
Ividiyo: MORTAL KOMBAT WILL DESTROY US

-Delile

Impela kuyindlela enhle yokugijima amamayela angama-26.2, kepha akuyona eyabo bonke abantu. Futhi njengoba siphakathi kwesizini yemarathon ephambili—ingabe okuphakelayo kwe-Facebook kwanoma ubani kugcwele izindondo zabaphumelele kanye nezikhathi ze-PR kanye nezicelo zeminikelo yokupha?!-sicabange ukuthi singaphonsa ithambo ngendlela yabangagijimi. Sawubona, kulungile uma ungafuni ukugijima i-marathon. Eqinisweni, isayensi ingase ibe ngasohlangothini lwakho. Nazi izizathu ezizwakalayo ezingu-25 zokungagijimi.

Awukaqeqeshwanga Ngokwanele

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Umgijimi osezingeni eliphezulu uJeff Gaudette ubhala ukuthi kufanele ube nenhloso yokulinganisa cishe amamayela angama-40 ngesonto amasonto amahlanu kuya kwayisithupha uma ufuna ukuqinisekisa usuku oluhle esifundweni. Uma ungakabi kuleyo bhentshimakhi, mhlawumbe kuwumqondo omuhle ukuthi uphume lo.


Awazimisele Ukuziqeqesha Ngokwanele

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Uma isizathu No. 1 sisebenza kuwe, kufanelekile ukuthola ukucabanga okuncane. Uma ungakaqedi ukuqeqeshwa kwakho ngoba umane awuzimisele ukufaka umsebenzi onzima, mhlawumbe i-10K iyinkomishi yakho yetiye.

Impilo Yakho Komphakathi Ingase Ihlupheke

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Khohlwa amahora asetshenziswe empeleni umjaho. Ukuqeqeshwa yisibopho sesikhathi esikhulu nakakhulu. Kuzothatha isikhathi esiningi ukungena emavikini angamamayela angu-40, futhi kungaba nzima ukulingana nezibopho zomphakathi-ikakhulukazi ezihlanganisa ukudla nokuphuza-okungenamthungo ohlelweni lwakho lokuqeqesha. Uma ungakakulungeli ukuyeka obunye ubumnandi, mhlawumbe lona akuwona unyaka wakho.


Ukukhwabanisa

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Nawu umcabango omnandi: Uzobe ugijima isikhathi eside kangangokuthi ukuhlikihlwa kwesikhumba samathanga akho noma ubhodisi wakho wezemidlalo noma itiye lakho likakotini kungase kukulimaze ngokomzimba. Abagijimi beMarathon bazozama ukukukholisa ukuthi konke okudingayo yi-petroleum jelly noma izikhindi ezithile eziqinile, kepha ingabe kufanelekile engozini?

AmaMarathon Ayabiza

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Uma ufuna ukusebenzisa enye yama-marathoni aphezulu angama-25 e-U.S. Ungalindela ukukhipha ngaphezulu kwe- $ 100 ukuze ungene. Izindleko zesilinganiso semali yokungenela zikhuphuke ngamaphesenti angama-35 kusukela ngo-2007, ngokushesha okuphindwe kathathu nengxenye kunokwehla kwamandla emali, Thola imibiko. Kwezinye izinhlanga, amathegi entengo ephezulu asebenza njengesithiyo ekubhaliseni. Noma kunjalo, abangenayo abethukile kuma-marathoni amakhulu, futhi lezo zimali zokubhalisa zihlanganisa izinto ezinkulu nezokuzijabulisa nezinyathelo ezandayo zokuphepha.


Bayalimaza Isistimu Yakho Yokuzivikela Emzimbeni

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Ukuzivocavoca okuvamile kungakusiza ukuthi uhlale ungaphefumuli ngesikhathi esibandayo nesomkhuhlane, kodwa ukujima kakhulu kungaba nomthelela ophambene. (Konke ngokulinganisela.) Ucwaningo lukhombisa ukuthi ngemuva kwesikhathi eside, ukusebenza intela njengama-marathoni, amasosha omzimba ayaphela kuze kube amasonto ngemuva komjaho, okuholele ekukhuleni okungu-2-6 engcupheni yokuthola isifo sokuphefumula, "uMike Gleeson, a uprofesa wokuzivocavoca umzimba we-biochemistry e-Loughborough University e-Leicestershire, e-UK esitatimendeni.

Empeleni Uyakuzonda Ukugijima

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Uma uthanda ukugijima, imarathon kungenzeka kube ukuqhubeka kwemvelo kwendlela yakho ejwayelekile. Kodwa uma ungakuthandi ngempela ukushaya i-pavement, ukuziphoqa ukuba unqobe umjaho walolu hlobo kungase kungabi umqondo omuhle. Kunobufakazi obuqanda ikhanda obusekela iqiniso lokuthi sinamathela emisebenzini yokufaneleka ehlangana kahle nobuntu bethu. Ngakho lalela lelo zwi elikutshela ukuthi ukugijima akulona it yakho, bese uthola enye inselelo ekhanga ngempela.

Akuyona Indlela Yomlilo Yokunciphisa Isisindo

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Ukubeka umgomo njenge-marathon kungakhuthaza abantu abafuna ukwehla futhi bazakhele usuku lomjaho, kepha ukuqeqeshwa kwe-marathon akubeki esikhundleni sohlelo lokulahlekelwa isisindo. Ukuqhudelana nokugijima ngokujwayelekile-akuholeli njalo ekwehliseni isisindo, ikakhulukazi uma ungashintshi inqubo yakho noma unyusa ijubane, kubhala umsunguli weBorn Fitness u-Adam Bornstein.

Akusona Isizathu Sokudla Konke Okufunayo

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Ukuthi udinga ama-carbs amaningi kaphethiloli akusho ukuthi lawo kufanele aqhamuke ku-pizza. Yebo, ushisa ama-calories amaningi kakhulu kuwo wonke lawo ma-run run, kepha lokho akusho ukuthi ukudla okunomsoco akuyona into ebalulekile yokuqeqeshwa okuphephile. Eqinisweni, ukudla izinto ezingalungile kunganciphisa amandla akho noma kuchoboze ngokugaya (ngaphezulu kwalokho kamuva). Ungcono ngokunqwabelanisa ama-carbs asuka kuzinhlamvu eziphelele njengerayisi elimnyama nequinoa, futhi uqhubekisele phambili ukugijima kwakho ngeprotheni ethambile ukuze uthole amandla nokululama kanye namafutha enhliziyo anempilo njengalawo akuwoyela we-olive kanye nokwatapheya. (Bheka ukudla okuhle kakhulu kwabagijimi lapha.)

Ngeke Usheshe

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Uma ugxile kakhulu ekuhlangabezaneni nezinhloso zakho zemayela, kungenzeka uvumele ezinye izici zokuqeqeshwa ziwele eceleni kwendlela, ngokusho Izikhathi Zokugijima umagazini. "Uma sisebenzisa sonke isikhathi esitholakalayo namandla ebanga, sivame ukumelana nemisebenzi yentuthuko efana nokwenza ngcono isimo namandla," kubhala umhleli oyinhloko u-Jonathan Beverly ngo-2011. Isimo esihle kakhulu: Awubi ngcono. noma umgijimi osheshayo. Isimo esibi kakhulu: Ukuziba ifomu lakho namandla kuholela ekulimaleni okungahambi kahle.

Ungaba Sengcupheni Yoku-Hydrating Okungaphezu Kwamanzi

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Ukuphuza amanzi amaningi, okwaziwa nge-hyponatremia, akuvamile nje kuphela kodwa kunzima kakhulu ukukwenza. Kodwa-ke, ucwaningo lubonisa ukuthi abagijimi bemarathon bangase babe ngomunye wabantu abasengozini enkulu uma kuziwa kulesi simo esabisayo. Kungenzeka ukuthi ngemva komjaho onzima, abagijimi bemarathon abakwazi ukuqonda ukugcwala kwemizimba yabo nge-H2O eningi, kodwa kuyingozi evumelekile.

Akekho Owazi Ngempela Ukukuqeqesha Ngokutakula

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Ngemuva kwezinyanga ezingama-26.2 zokugqoka kanye nezinyembezi zokuziqeqesha-iningi labantu lisemoyeni wekhefu elincane lokugijima. Kepha isayensi ayazi ngempela ukuthi kufanele usebenzise kanjani lawo masonto ambalwa abalulekile ngemuva komjaho omkhulu wokululama okuhle. Abanye ochwepheshe bazokutshela ukuthi uthathe usuku olulodwa lokuphumula kulo lonke imayela oligijimile, bakunikeze izinsuku ezingama-26 ngaphandle kokugijima kanzima ngemuva kwalowo mgijimi. Abanye bazophakamisa i-taper eguqukayo, ekuvumela ukuthi uvuselele kancane kancane ukuqeqeshwa kokuncintisana. Kodwa ngenxa yokuthi abacwaningi abakwazi ukucela abagijimi abalulamayo ukuthi bamane bagijime elinye, kungenzeka singazi ukuthi kuthatha isikhathi esingakanani, isazi sokuvivinya umzimba uTimothy Noakes sitshele New York Times.

Ikhanda Lakho Alikho Ngempela Endaweni Elungile

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Kulula ukugxila ekuqeqeshweni komzimba bese ucabanga ukuthi uzoba lukhuni ngokwengqondo lapho kufika isikhathi. Kepha, ngamagama ka-Ironman superstar uLisa Bentley, umjaho webanga elide "yisikhathi eside kangaka ukugxila." Akukona nje kuphela ukuthi umdlalo wakho wengqondo udinga ukulungiswa, futhi udinga isikhathi sokululama-futhi asazi ngempela ukuthi kuthatha isikhathi esingakanani ukuqeda lokho kukhathala kwengqondo, futhi.

Ithumbu Lakho Lizohlanya Zonke Izinhlobo Zokuhlanya

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Noma ikuphi kusuka emaphesentini angama-30 kuye kwangama-50 abagijimi bebanga bazoba nezinhlobo ezithile zezinkinga ezihlobene nokuvivinya umzimba, futhi leyo stat ingase ibe phezulu kakhulu phakathi kwabasubathi, imibiko ye-Alexive.com. Impela, kunamaqhinga amancane okudla wezohwebo ukuzama ukugwema ukuhamba ngokweqile kuma-porta-potties.Kepha awungethande yini ukuthi ama-insides akho angahlanganiswa?

Kufanele Udle uGu

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Kulungile, awudingi. Kodwa abagijimi abaningi bebanga bafunga ngesithasiselo sejeli "esihlala endaweni epholile endaweni ethile phakathi koketshezi nokudla," njengoba u-Greatist ekubeka ngokumangazayo. Inazo zonke izingxenye ezibalulekile zesnakhi esiqinile esigijima phakathi, futhi ukuvumelana kwe-squishy kwenza kube lula ukuncela ngaphandle kokuphula igxathu lakho. Kodwa awuthandi ukudla ukudla kwangempela?!

AmaMarathon Angayilimaza Inhliziyo Yakho

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Ukuhlola okwangempela: Ungagijima i-marathon futhi ulingane kakhulu kunalokho ocabanga ngakho. (Uxolo!) Inkinga ukuthi kulabo bagijimi abangafanele kahle, ukulimala enhliziyweni okuqoqwe ngaphezu komjaho onzima kungahlala izinyanga ngemuva kokweqa intambo. Izindaba ezimnandi ukuthi uzolulama, kepha ungahle ube sengozini yezinye izinkinga zenhliziyo ngaphambi kokwenza, ngokusho kocwaningo lwango-2010.

Noma Ngiyimise

Izithombe ze-Getty

Kuyinto engavamile ngokungajwayelekile, kepha ama-marathoni aziwa ngokulimaza kakhulu inhliziyo ngezikhathi ezithile. Cishe oyedwa kubagijimi abangu-184,000 "ubulawa yisifo senhliziyo ngemuva komjaho webanga elide," kubika iDiscovery. Abagijimi abasengozini enkulu banesimo senhliziyo esiyisisekelo, ngakho-ke kubalulekile ukubonisana nodokotela wakho ngaphambi kokungena ohlelweni lokuqeqeshwa kwanoma yiluphi uhlobo.

Ungumgijimi Oyimfihlo Ngaphezulu

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Uma ukuboniswa esidlangalaleni kwe-fitness forte yakho kukwenza ungakhululeki, yeqa umjaho. Into yokugcina oyidingayo phakathi nomncintiswano we-marathon wigigged by nabantu ongabazi abathokozisa igama lakho. Ungagijimela kude futhi ubude futhi ngokusheshisa ngendlela ofuna ngayo ngaphandle kokumemeza abalandeli noma izindondo zabaqedeli, futhi uzoyithokozela kakhulu.

Abangani Bakho Bakhathele Ukunikela Ngesizathu Sakho

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Ukugijimelela izinhlangano ezisiza abantulayo empeleni kuwina-win: Umjaho womjaho uthola indawo ayithandayo komunye wemijaho okunzima ukungena kuyo ngenkathi ezuza imbangela esondele enhliziyweni yakhe kule nqubo. Kepha ngenkathi umkhakha wezinhlangano ezisiza umphakathi obandakanyeka kuma-marathons neminikelo abebeyitholile ibilokhu ikhuphukile kusukela ngasekupheleni kweminyaka yama-90s, izinombolo zibukeka zehla ngo-2013, New York Times imibiko. I-New York City Marathon ka-2013, ngokwesibonelo, ibingakathengiswa kusasele amasonto ambalwa ngaphambi komjaho, kusho isikhulu esiphezulu seNew York Road Runners uMary Wittenberg. Izikhathi, eyibiza ngokuthi "ayikaze ibonwe."

"Kunzima kakhulu, ngikholwa ukuthi, ukwenza lokho unyaka nonyaka," umhleli we-NYC marathon uGeorge A. Hirsch ekhuluma ngabagijimi okufanele bahlangabezane nezidingo zomnikelo ukuze bagijime. "Nawe ubuyela esizibeni sakho sabangani."

Kungalimaza Amadolo Akho

Izithombe ze-Getty

Cishe wonke umuntu uzokunikeza umbono wakhe mayelana nokuthi ukugijima kubi emadolweni akho noma cha. Isayensi ibuyele emuva naphambili, kepha ochwepheshe bavame ukuvuma ukuthi ukugijima ngokwemvelo kuhle emadolweni akho-nakwamanye amathambo namalunga.

Kodwa-ke, kunezimo ezithile ezenza kube lula ukwenza i-riskier egijimayo, nayo engenza imarathon-futhi konke ukuqeqeshwa-kube ngumqondo omubi. Izimo zamadolo ezikhona noma ukulimala kungenziwa kube kubi ngokushaya ngamandla njalo. Obunye ubufakazi bukhombisa ukuthi ukuqeqeshwa imarathon kungahle kube yingozi kakhulu emadolweni abantu abakhuluphele ngokweqile. Ukuthi unyawo lwakho lushaya kanjani indlela egandaywe ngamatshe kanye nokukhuphula imayela lakho noma ijubane ngokushesha okukhulu nakho kungaba nomthelela ezinkingeni zamadolo, kubika i-LiveScience.

Kungase Kubangele Shin Splints

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Kunokulimala okumbalwa kokugijima okuvame ukwedlula lobu buhlungu obesabekayo phakathi kweqakala nedolo. Ukuqeqeshwa kweMarathon kuyindlela enhle yokushaya ngamandla njalo kanye "namathoyizi amabi" - egijima kakhulu, eshesha kakhulu, noma isikhathi eside kakhulu, "ngokusho kweMayo Clinic. Uma uphikelela, yeka ukugijima kulawo mashumi eminyaka asekhathele Ama-sneaks -old (bopha enye yalezi zikhethi ezesabekayo, zobuchwepheshe esikhundleni).

Ungahle Ube ne-Excel ngamabanga amafushane

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Uma ungeyena umuntu wemvelo ekugijimeni kwebanga elide, ungahle uchithe amandla akho ukumane uqede umncintiswano lapho ungaphatha umjaho omfishane. Abagijimi abaneminyaka engu-20 kuya kwengama-30 benza amaphesenti angu-3.3 kuphela abahlanganyeli be-triathlon, ngokusho kombiko. Ngaphandle okusho ukuthi "umncintiswano wehadiwe eqenjini lakho leminyaka ngeke uphinde ube mncane kangako." Iqembu elifanayo leminyaka labasubathi bama-marathon lenza cishe amaphesenti ama-6 wabahlanganyeli, ngokusho kweMarathonGuide.com.

Khohlwa NgamaPedicure

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Uma ungazizwa uthanda ukubheka uzipho olumnyama "njengomkhuba wokudlula," kungase kube yisikhathi sento entsha yokuzilibazisa.

Nganoma yisiphi sezizathu ezingalungile

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Noma ngabe kungenxa yokuthi kubonakala sengathi wonke umuntu usebenzise umjaho webanga elide noma ubulokhu ucabanga ukuthi uzoyiqedela ngaphambi kuka-40 noma umfowenu omncane akufune ukuthi, ngokombono wethu othobekile, okuwukuphela kwesizathu esihle sokwenza imarathon yingoba ufuna ngempela . Uma ungakwenzi lokho, yima ingcindezi yontanga bese uzibophezela ukuthi ungazigwebi - ungaphezu kwemayela lakho.

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UCatherine Hannan, MD

Okukhethekile Ekuhlinzweni Kwepla tikiUDkt. Catherine Hannan ungudokotela ohlinzayo wepula itiki. Uphothule eGeorgetown Univer ity Ho pital eWa hington DC. U ebenze e ibhedlela i-VA ku ukela ngo-2011 ...
Ungaba Kanjani Leyo Ntombazane Othandwa Yibo Bonke Abantu
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Ungaba Kanjani Leyo Ntombazane Othandwa Yibo Bonke Abantu

Dedela yonke leyo mibono ngokuba ngomunye umuntu.Ngempela. Awuphoqelekile ukuba ube ukuthandwa kwakho kwe-In tagram, izimpendulo zakho ze-Twitter, noma inkulumo yedolobha. Uhlobo lwentombazane okufane...