Amasu ama-8 okuthola okuningi ekugijimeni kwakho kwangaphandle

-Delile

• I-Prime Mindset Yakho
• Phelisa Ifomu Lakho Nge-Mobility Drills
• Lace Up Ezithungwini Ezifanele
• Shayela nge-Virtual Tribe yakho
• Dlala izingoma zakho eziyizintandokazi
• Yenza Isikhathi Sokuphola
• Landelela Intuthuko Yakho
• Ungadluli Ekuqeqesheni Amandla
• Buyekeza kwe-

Njengoba amazinga okushisa ekhuphuka futhi nelanga liphuma ebusika, ungase ulunywe ukuthatha ukujima kwakho kwe-treadmill ukuyise ngaphandle okuhle. Kodwa ukugijima eceleni komgwaqo kanye nemizila kuhluke kakhulu kwabasebhandeni, ngakho-ke indlela oyithathayo lapho ugijima ngaphandle kufanele ibonise lokho.

Isizathu esiyinhloko: Ubuso buba lukhuni ngokwengeziwe, kukhula amandla okusabela emhlabathini, okuyisisekelo samandla abuyiselwa umhlaba emuva emzimbeni oxhumana nawo. Lokho kusho ukuthi izindawo ezingaphezulu ezifana nokhonkolo kanye ne-pavement zizodala ukusabela okukhulu emuva emalungeni nasemilenzeni yakho kune-treadmill emunca amandla. Lokhu akukwenzi nje ukuthi usebenze kanzima, kepha kuzokukhathala ngokushesha futhi kubangele ukucindezeleka okukhulu emajoyini akho. Futhi ngokungafani ne-treadmill, enikezela ukungaguquguquki kwesinyathelo ngasinye, kufanele ubhekane namatshe, indawo engalingani, isiminyaminya, noma isimo sezulu esibi lapho uphumela ngaphandle, konke lokhu kungadala ukuthi ungabikho ebhalansi noma kufanele ushintshe ukuhamba kwakho.

Lokho kusho, kunezinyathelo eziningi ongazithatha ukuqinisekisa ukuthi ukuphuma kwakho kwangaphandle kuyimpumelelo. Lapha, abahle babelana ngamathiphu abo aphezulu wokugijima ngaphandle. (Okuhlobene: Umhlahlandlela Wakho Ekugijimeni Kwezulu Elibandayo)

I-Prime Mindset Yakho

Isimo sokugeleza siqala nge-slate engenalutho, engenazo iziphazamiso ngangokunokwenzeka. "Ufuna ukunethezeka emzimbeni wakho laphaya," kusho uKara Goucher, umgijimi webanga eliphambili futhi owayengu-Olympian oziqeqesha emizileni eseduze nomuzi wakhe eColorado. UGoucher uphakamisa ukuthi kuqale kabusha isigaba esifushane somkhondo ukujwayeza indawo ize ibe yimvelo yesibili, bese uthatha lokho kuzethemba nememori yemisipha kuma-jaunts amade.

"Ukuze ngiphume ekhanda lakho futhi ujabulele ukugijima, ngithanda ukuziphindaphinda igama lamandla noma i-mantra lapho ngiqala ukuhamba," usho kanje. “Izwi lakho lamandla lingase libe khona noma libe nesibindi. Ukuyiphinda kukusiza ukuthi ugxile emsebenzini osuwenzile futhi uvale okunye okungashintshi.” (Awukwazi ukunquma ukuthi kufanele ushaye imizila noma umgwaqo? Nanku umehluko phakathi kwalezi zinhlobo ezimbili zama-run.)

Phelisa Ifomu Lakho Nge-Mobility Drills

Kunokuba ucabange ngokweqile indlela yakho, zibekele uketshezi ngesikhathi ugijima ngaphandle. "Indlela yokuthola leyo migwaqo emihle, lokho kuphakama kwamadolo, kanye nokuqondanisa okuhle kwefomu eligijimayo kungukuhlanganiswa okuncane kokuzivivinya kokuhamba ngaphambi kokuba ugijime," kusho u-Annick Lamar, umqeqeshi weNew York Road Runners. Ama-go-tos akhe amane enza ubuqili:

• Ukubamba idolo: letha idolo elingakwesokunxele esifubeni, bese ubamba, ume kancane, futhi uyakhulula; thatha isinyathelo, bese uphinda ngedolo langakwesokudla
• Ama-Quad welula: buyisela iqatha langakwesobunxele emuva ku-glute, bese ubamba, ume kancane, futhi udedele; thatha isinyathelo, bese uphinda ngeqakala langakwesokudla
• Ukuhamba kwemisipha kuhamba: finyelela ezinzwaneni zangakwesokunxele umlenze wangakwesobunxele welulwe uqonde, isithende phansi, futhi idolo langakwesokudla, bese uyasukuma uphinde uphinde ngomlenze wangakwesokudla uqonde
• Izithende zezinzwane: hamba uye phambili ngamamitha angama-25 ezithendeni, jika, bese ubuyela emuva ngamamitha angama-25 ezinzwaneni

“Ukuzifudumeza ngalokhu kubhola kathathu ngesonto kuzokulethela imishini engcono,” kusho uLamar. (Lokhu kusebenza kokuhamba nokuzinza nakho kuzokwenza umsebenzi wenziwe.)

Lace Up Ezithungwini Ezifanele

Akunandaba ukuthi amateku akho okugijima angaphandle angase abukeke esesitayeleni kangakanani, kumayelana nalokho okufanele akwenze: ukuvikela, ukusekela, umcamelo, nokusimamisa unyawo lwakho lapho luthintana nomhlabathi. Ukukhetha i-sneaker efanele unyawo lwakho kubalulekile. Ukuze ukhiphe ukuqagela kokuthi yisiphi isicathulo esikusebenzela kangcono, yiya esitolo sendawo esisebenza ngokukhethekileyo. Ochwepheshe basesitolo cishe bazobheka unyawo lwakho bese begxavuna bese besebenzisa imininingwane ukuthola i-sneaker ekufanele. (Okuhlobene: The Best Running and Athletic Shoes for Every Workout, Ngokusho kwePodiatrist)

Uma undiza wedwa ekufuneni kwakho amateki wokugijima angaphandle, wazi kanjani ukuthi uwutholile ngempela umbhangqwana wakho ophelele? Ukunyathela kwakho kungakunika ukusikisela, kusho uSean Peterson, umkhulu womkhiqizo kumthengisi weRoad Runner Sports. Ufuna ukubona ukugqoka phansi phakathi nendawo yangaphambili. "Lokho kusho ukuthi usesicathulweni esivumelana nalokho okufunwa ngumzimba wakho," kusho uPeterson. "Ukugqoka okuningi ngaphakathi kwonyawo lwangaphambili kungasho ukuthi ugingqika kancane nokuthi ungazuza ekuzinzileni okuthe xaxa esitebeleni sakho." Okuphambene - gqoka ngaphandle kwesicathulo - kungasho ukuthi ukhipha ngokwemvelo noma ukuso isihlangu lapho ungadingi ukuba khona. Esimweni sokugcina, "njalo uma ufika, lokho okuthunyelwe okuhleliwe ku-arch kuzophoqa umzimba wakho nonyawo lwakho ukwenza okuthile okungokwemvelo kancane," esho. Zama isitolo esikhethekile noma i-Fit Finder ku-roadrunnersports.com ukuze uthole isiqondiso sochwepheshe.

Shayela nge-Virtual Tribe yakho

Kungenzeka ukuthi ugijima uwedwa kakhulu kulezi zinsuku, kodwa akusho ukuthi awukwazi ukuzwa ukudonsa kwephakethe. "Iningi lemiphakathi egijimayo inengxenye ebonakalayo njengamanje," kusho u-Alexandra Weissner, umsunguli we-BRUNch Running, eshintshe ukuhlangana kwayo okujwayelekile okungu-5K no-10K emicimbini yezokuxhumana ngesikhathi sokuvalwa kwe-COVID. Uthi: "Thola umphakathi lapho ungaxhuma khona ku-inthanethi ngezinselelo ezijabulisayo, ukuqeqeshwa, nokuningi. (Ungakhohlwa ukulanda lezi zinhlelo zokusebenza ezihamba phambili zabagijimi.)

Amanye ama-sweatworks omphakathi wabagijimi ahlanganisa i-November Project, enengxenye yokuqeqeshwa kwe-gut-it-out, kanye ne-Midnight Runners, ephuma ngemuva kokumnyama. Amakilabhu amaningi kaNovemba Project anemihlangano yawo yokuhlangana online, kusho uLazina Mckenzie, umholi womphakathi e-Edmonton, e-Alberta, ukuze ungene ngemvume noma kuphi. "Uma usuvele, sonke siyafana noma ngabe sikuliphi izinga," esho. "Singena emqondweni ofanayo."

Dlala izingoma zakho eziyizintandokazi

Impela, ukulalela i-podcast ngenkathi ugijima kungakugcina ujabulile, kepha uma ufuna ukuthola okuningi ekugijimeni kwakho kwangaphandle, faka uhlu lwakho lwadlalwayo oluthandayo lweSpotify. Ucwaningo lwango-2017 luthole ukuthi abantu abazivocavoca ngomculo bangasebenza isikhathi esilinganiselwe imizuzu engu-15 kunalabo abajuluke ngaphandle kwawo. Futhi, ucwaningo luthole ukuthi ukulalela umculo okhuthazayo, oshukumisayo ngesikhathi sokuphindaphinda, imisebenzi yohlobo lokubekezela (njengokugijima) kunganciphisa izilinganiso zokuzikhandla okucatshangwayo (okubizwa nangokuthi i-RPE, ukuthi uzizwa unzima kangakanani njengoba umzimba wakho usebenza). (Nazi ezinye izindlela zokuzikhohlisa ukuze usebenze kanzima ngesikhathi sokuzivocavoca kwakho.)

Yenza Isikhathi Sokuphola

Ngemuva kokugijima kwakho kwangaphandle, hamba kancane ukuze wehlise kancane kancane ukushaya kwenhliziyo yakho kanye nomfutho wegazi wehlise. "Futhi kungasiza ekuqaliseni isimiso sezinzwa esine-parasympathetic ukuze ukhululeke futhi ushintshele kulokho okulandelayo osukwini lwakho," kusho uDanny Mackey, umqeqeshi oyinhloko we-pro Brooks Beasts Track Club e-Seattle. Imizuzu emihlanu kuya kweyi-10 kufanele kube isikhathi esanele sokukhululeka. "Futhi, ukuphefumula kancane ngamakhala kuzosiza ekusizeni kulezi zinzuzo ezingenhla." (Okuhlobene: Kungani Ungalokothi Weqe Ukuphola Kwakho Kwangemva Kokuzivocavoca)

Landelela Intuthuko Yakho

Noma ngabe uphuma endlini yakho okokuqala noma ungumgijimi wempilo yakho yonke, ukubhala phansi imigomo yakho yansuku zonke kufanele kube yingxenye yesimiso sakho sangaphambi kokuzivocavoca nangemuva kokuzivocavoca. Ngaphambi kokushaya umgwaqo, bhala phansi umgomo wakho wokuzivocavoca (okusho ukugijima kwemizuzu engama-30 ngemizuzu engu-9 ngemitha elilodwa). Uma usuqedile ngokugijima kwakho kwangaphandle, bhala phansi lokho *empeleni* okwenzile nokuthi uzizwe kanjani (okungukuthi ukugijima kwemizuzu engu-30 nokugijima kwemizuzu engu-10 ngejubane lemayela - kuzwakale kuyinselele kodwa kuyenzeka). Uma uqinisekisa umgomo wakho, uzibophezele ohlelweni, futhi ululandele, uzokwazi ukubona ukuthi ukhula kanjani njengomgijimi. Ungasebenzisa ipeni lesikole esidala nephepha noma enye yalezi zinhlelo zokusebenza ezisebenza mahhala ukugcina amathebhu ekuqhubekeni kwakho.

Ungadluli Ekuqeqesheni Amandla

Ukuphakamisa izinsimbi kungahle kungabonakali njengokuza kuqala uma ugijimela ngaphandle, kodwa cabanga ngakho kanjena: Umgijimi onemilenze eqinile namandla amahle kodwa amaphethelo angenhla nomgogodla awunikeli umzimba wabo ibhalansi ephelele yokuqina. "Inzuzo yokusebenza koqeqesho lwamandla ivela ekubeni namandla, namandla amakhulu, nokusebenza kahle," kusho uPascal Dobert, umqeqeshi weqembu eliphakeme leNike Bowerman Track Club. ngokuvamile awahlosiwe kahle ngesikhathi sokuvivinya umzimba. ”

Yingakho i-club ihlanganisa uchungechunge lwamabhuloho e-glute esebenzisa i-loop band kanye nochungechunge lwe-forearm namapulangwe aseceleni. E-New York Road Runners, amakilasi wokugijima wezinsuku ezinhlanu ngeviki afaka phakathi izinsuku ezimbili zokuhamba komzimba - amapulangwe, amabhuloho akhazimulayo, izigaxa, imiphunga yokuhamba, amagobolondo e-clam, amabhalansi omlenze owodwa - ngemuva kokugijima okulula. (Okuhlobene: Ukusebenza Okubalulekile Oku-5 Okubalulekile Okudingwa Yibo Bonke Abagijimi)

Isonto elijwayelekile lokugijima ngaphandle, okuhlanganisa ukuqeqeshwa kwamandla, kungase kubukeke kanje: ULwesibili usuku lwenselele (ukuphusha ijubane lakho, ukwenza ama-sprints noma amagquma); ULwesithathu usuku olulula, olunamandla ahambayo ngemuva kokugijima; NgoLwesine kuyinselele; NgoLwesihlanu ngolunye usuku olulula, ngamandla ngemuva kokugijima; nangoMgqibelo kuyisikhathi eside. Cabanga ngakho njenge-roller-coaster enezinsuku eziyinselele phezulu, izinsuku ezilula ezansi.

Buyekeza kwe-