Ingabe Ezinye Izinhlobo Zomzimba Azakhelwanga Ukuqalisa?

-Delile

• Buyekeza kwe-

Abanye abantu bazalelwe ukugijima. Abanye bazalwa benamahips amakhulu. Ngikholwe unomphela ukuthi ububanzi bomzimba wami weLatina ogobile yisona sizathu esenza amadolo ami abulale njalo ngemuva kokugijima okufishane noma okude (amamayela amathathu kuya kwayisithupha). Lapho amathambo akho enganqwabelani ngendlela ehambelana kakhulu, ngokuvamile kwenza kube nzima ngomzimba wakho ukumelana nokushaya umgwaqo (noma umshini wokunyathelisa) kaninginingi. Noma okungenani yilokho engikubeke njengezaba ezinhle zokulengisa amateku ami ngemva kwama-triathlon ambalwa abuhlungu, ama-5K, nama-10K cishe eminyakeni emihlanu edlule.

Shesha-phambili ebusika be-polar vortex ebusika 2014. Isimo sezulu esibandayo sangenza ngabhejwa ngokusemthethweni, ngakho-ke ngathatha isinqumo sokuthi ngoFebhuwari ngibhalisele iNike Women's Half Marathon D.C. njengomgqugquzeli wokuncika futhi alahlekelwe yi-polar pudge. Ngisebenze eduze nomqeqeshi we-run okhaliphile ukuze ngilungele kancane inselelo yomzimba nengqondo. Ngiziqeqeshe izinyanga ezimbili ezicathulweni zami ze-fave ngesivinini esincane engingakwazi ukusigcina ngaphandle kobuhlungu amamayela ayi-13.1 (cishe imayela elingu-10: 45-minute). Ngosuku lomjaho, ngiziqhenye ngokuziqhenya ngikhipha ibanga le-marathon ngaphandle kwezinkinga nokumomotheka okukhulu ebusweni bami. Entanjeni, lapho ngimi khona ngingenazinhlungu njengoba ngithola umgexo wami kaTiffany esikhundleni sendondo, ngacabanga, "Yebo, kwadingeka ngaphambi kokuyeka ukugijima."

Ngemva kosuku noma ngaphezulu, ngangicula ingoma ehlukile eyayihamba kanje: "Eeeyouch!" Izinhlungu ze-post-adrenaline-rush zase zingenile, zenza ukuhamba phansi ngezitebhisi noma ukusquat kungakwazi ukubekezeleleka emadolweni ami ampofu. Umama wami oneminyaka engu-74 ubudala wayenyakaza futhi enyakaza ngokushesha kunami, ngakho ngabuyela esiphethweni sami sokuqala: "Cha, hhayi umgijimi!"

Ngenkathi u-Asics esondela ngokungqongqoza emnyango wami, ebuza ukuthi ngiyafuna yini ukuqeqesha nabo iNew York City Marathon elandelayo, ngenqaba ngenhlonipho enkulu "Hell no". Yize ukudlula umjaho ohlonishwayo wemigwaqo engama-26.2-mile kwakungeyona into engacabangi, angizukuya emugqeni, kwaphazamisa ukuzazisa kwami. Kuyinto eyodwa ukwenqaba ithuba ngoba awunantshisekelo. Kungenye ngoba wena ngeke ngikwazi kwenze.

Noma mhlawumbe cha. Ngenkathi ngivakashele Isikhungo Semidlalo Yezemidlalo se-NY SportsMed ukuze ngizame uhlelo lwazo olusha lwemizuzu engama-60 lokuhlaziya umzimba ogcwele olubizwa ngokuthi i-RunLab, ngitshele uFrancis Diano, udokotela womzimba, umqeqeshi we-triathlon, umqeqeshi ogijimayo, kanye nomeluleki wokulimala kwesikhungo, eyami siqu neyomzimba. umlando kanye nokuthi ngisanda kuwukhipha kanjani umjaho we-NYC marathon. Lapho esethole isizinda somlomo, waqala ingxenye yokuhlola ngokomzimba, ehlanganisa ukukala nokuhlela umzimba wami ukungalingani, ubuthakathaka, amandla, ukulinganiselwa kokusebenza, nama-asymmetries.

Kwaba sobala zisuka nje ukuthi ngangintula kukho kokubili ukuguquguquka namandla. Ibhalansi yami beyilungile kepha akukho okumele kususwe mayelana nayo. Ukukhathazeka kukaDiano okukhulu kwakuwukuthi amaqakala ami ayethatha umsebenzi omningi ngenxa yokuthi eminye imisipha yami (ngokusobala evilaphayo)—ikakhulukazi umgogodla wami—yayingahlanganyeli ngesikhathi kufanele.

Ukusuka lapho, wangiphoqa ukuba ngingene ku-Optogait, uhlelo olusezingeni eliphezulu kakhulu, olusetshenziswa kakhulu yi-Nike kanye neKomidi lama-Olympic lase-U.S. Yakhiwe ngamabha amabili anezibani ze-LED ezibonakalayo ezakhelwe ngaphakathi nhlangothi zombili ze-treadmill ukuze ibone futhi ilandelele indlela umuntu ahamba ngayo, le divayisi eyingqayizivele yakhelwe ukunikeza iziguli ikhadi lombiko lomgijimi elisezingeni eliphezulu neligxile ekuvimbeleni ukulimala.

UDiano wathi angihambe ngesivinini cishe umzuzu ngaphambi kokuthi angicele ukuthi ngigijime ngejubane lami le-5K (imitha elingu-10 yemizuzu) ezingeni elilodwa lokuthambekela ebangeni elingaba imayela. Esebenzisa idatha ayiqoqa ngesikhathi sokuprakthiza phansi kanye ne-treadmill, wagxila kulokho ayecabanga ukuthi kungase kube ukungasebenzi kahle kwemishini noma ama-asymmetries. Ngemuva kwalokho wangishintsha ukuthi ngishintshe izicathulo zami ezigqoke kahle ngizinikele ngebhangqa elisha wangigijimisa ingxenye eyodwa kwezintathu zemayela. Ngemva kwalokho, wathatha isikhashana ukubukeza imininingwane ye-Optogait futhi ayiqhathanise nalokho akubonile ngaphambi kokuthi angihlalise phansi ukuze anginikeze izindaba.

Amahips Ami Awaqambi Amanga

Ngokusho kwe-Optogait, isikhathi sami sendiza (ukuthi ngisesikhathini esingakanani emoyeni maphakathi ne-gait) sasilingana kakhulu ezicathulweni zami ezindala zokugijima-kwakukhona umehluko wamaphesenti amabili kuphela phakathi komlenze wami wesobunxele nowakwesokudla. Ebhokisini elingaphandle kwebhokisi, nokho, umehluko wesikhathi sendiza wawungamaphesenti ayi-18 phakathi kwemilenze, kukhombisa i-asymmetry. Lokhu kungenze ngacabanga masisha ukuthi ukukhahlela kwami ​​ibhola bekukulungele kangcono isitayela sami. Kepha uDiano washeshe wakucaphuna lokho, ebona ukuthi ukungafani kungahle kungaveli ezicathulweni kepha kwenye indawo. Ukuqonda kangcono ukuthi yini ebangela ukusilela, sibheke kuvidiyo ku-iPad yakhe.

UDiano waqala ukudweba imigqa ebonakalayo engxenyeni yami engezansi-ukusuka esithendeni sami kuya emadolweni kuya enqulwini-ukungikhombisa lokho acabanga ukuthi kungaba yinkinga. "Okokuqala esikubonayo wukweqisa kancane eqakaleni lakho. Kumuntu ogqoke ama-Newtons ane-bar eyakhelwe ngaphakathi ephumela ngaphambili onyaweni akuyona into ofuna ukuyibona. Iphuzu lesicathulo ukukulungisa lokhu. Uma ugqoka lezi zinto ngokweqile, kungase kwandise ingozi yokulimala eqakaleni," waxwayisa.

Uqhubeke wathi indlela ezinye izicubu zami ezishiya ngayo amaqakala ami angenampofu ukwenza wonke umsebenzi. "Isinqe sakho siyehla futhi idolo lakho lizungeza ngaphakathi emlenzeni wangakwesokudla. Lokhu kwenza iqembu lakho le-IT liqinise ukunxephezela ukungabi bikho kozinzo nokuzibandakanya kwezicubu zomzimba, okugcina kubangele ukungezwani edolweni." Kwenzeka okufanayo emlenzeni wami wesokunxele, futhi phezu kwakho konke lokho, ngiyashesha ukuqhumisa imisipha yami yaphansi futhi ngingawunaki umnyombo wami.

Bengingazi ukuthi iningi lomzimba wami lithanda ukuthatha iholidi noma nini lapho ngigijima-lokho kuchaza ngokuphelele ubuhlungu bamadolo ngemva kokugijima. Kuyisimangaliso ukuthi angikaze ngilimale okwamanje. "Eqinisweni unokushuba okukhulu namandla emugqeni omaphakathi futhi awunawo amandla anele okukusiza ukuthi ujikeleze. Sidinga ukukufundisa imisebenzi eyenza okuphambene nalokho obukwenza," esho.

Isinqumo Sokugcina: Yebo, Ngiyakwazi Ukugijima!

"Ukugijima akunakubuzwa," kusho uDiano ngokuqinisekisa. Ngidinga nje ukufunda ukulungisa lezi zinkinga futhi ngisuse ukuguga okungase kube khona kwe-hip labral, ukulimala kwe-meniscal, ukuphazamiseka kwe-IT band, nokuphazamiseka kokulandela umkhondo we-patella. Nakuba ngingeyena umgijimi ongenathemba, nginomsebenzi omningi ongihlalele ngokwamaphuzu ekhadi lami lokugcina lombiko angu-47 kwangu-100. Ngangazi ukuthi angiyena umgijimi onamandla, kodwa angizange ngicabange ukuthi ngingumgijimi onamandla. ngezansi isilinganiso.

"Isizathu sokuthi isikolo sakho sibe phansi kangaka yingoba kunezinto zesakhiwo okudingeka sizinakekele. Uma ugxila ekubuyeleni ezintweni eziyisisekelo zokufunda ukulawula ukusebenza kwakho okuyinhloko, ukunciphisa ukubandakanyeka komgogodla wakho ophansi, futhi uthole izinqulu zakho. uzinzile, ungakhuphula amaphuzu akho ngokuzenzakalelayo okungenani ngamaphuzu angama-20,” kuchaza u-Diano, ongeluleka ukuthi ngibuye esikhathini esingangenyanga noma ngaphezulu ukuze ngiphinde ngihlolwe.

"Ngakho-ke usho ukuthi, ngingagijima imarathon, ngesinye isikhathi, ngaphandle kokulimala?" Ngibuze ngandlela thize ngokungabaza.

"Nakanjani. Isikhathi sokwakha i-marathon okungenani unyaka, "kusho u-Diano, egcizelela ukuthi uma ngifuna ngempela ukugijima i-NYC marathon ngoNovemba 2015, ngingakwenza nakanjani uma ngiqala ukuqeqeshwa kancane futhi kusenesikhathi.

Nakuba atusa ukuba ngihlangane nabelaphi bomzimba be-NY SportsMed ukuze ngifunde ukuvivinya umzimba ekhaya ukuze ngisebenze ekuguquguqukeni kwami, amandla ayisisekelo, nokuzinza, wabuye wathi ukuthatha amakilasi e-Pilates kanye/noma e-yoga kungasiza ukubhekana neningi lalokhu kukhathazeka. Okwamanje, uthi ngiphule i-Asics yami entsha kancane futhi ngigcine ukugijima kwami ​​​​kufushane futhi mayelana nekhwalithi, hhayi ubuningi noma isivinini. Ngokuhamba kwesikhathi, ukubekezela, ukunaka, ukulungisa okumbalwa, kanye nesiqondiso esifanele, ngingakwazi ukuwela umugqa wokuqedela ngemva kwamamayela angu-26.2 ngokumamatheka ebusweni bami futhi ngingakhathazeki ngokuthi ngizicekele phansi ngemva komcimbi owodwa nje.

Buyekeza kwe-