Ukuthi Ukugijima Komzila Kuhluke Kanjani Kokugijima Komgwaqo

-Delile

• Iyini i-trail egijimayo futhi ingabe ihluke kangako ekugijimeni komgwaqo?
• Ungayithola Kanjani Igiya Eligijima Kakhulu Lomzila
• Amawebhusayithi Ahamba Kahle Kakhulu Wokuthola Umzila
• Kungani Abagijimi Bomzila Ngokuqinisekile Badinga Ukuqinisa Isitimela
• Ungasithuthukisa Kanjani Isikhathi Sakho Sokuphendula – nokuthi Kungani Kufanele
• Ungayiguqula Kanjani i-Stride Yakho Ye-Trail Running
• Kungani Ukubandakanya Izikhali Zakho kanye Nokhiye Kubalulekile
• Ungakwenza Kanjani Kakhulu Ukugijima Ekwehleni
• Ukubaluleka Kokuhamba Ngezintaba Zamandla
• Yini Ongayilindela Njengomqali Wokugijima Komzila
• Buyekeza kwe-

Uma ungumgijimi, ukuthatha umkhondo wokugijima cishe kuzwakala kuyindlela ekahle yokushada nomdlalo owuthandayo ngothando lwakho lwangaphandle. Ngemuva kwakho konke, ngubani ongeke athengise imigwaqo eminyene, ekhonkolo yemigwaqo ethambile, ethule enemibono emihle.

Kepha ukushintshela ekugijimeleni ngomkhondo akuyona into eqondile njengokuhamba usuka kupavumente uye odakeni — iqiniso ozolithola ngokushesha ngamaqakala abuhlungu, ama-quads avuthayo, mhlawumbe amaqhubu ambalwa kanye nemihuzuko ngemuva komzila wakho wokuqala. (Okuhlobene: Izinto ezi-5 Engizifundile Emjahweni Wami Wokuqala Wokugijima)

"Ukusuka emigwaqweni kuya emizileni kuthatha isineke," kusho u-Courtney Dauwalter, umgijimi we-ultra-distance oxhaswe ngu-Salomon oqopha umlando. (Isexwayiso se-Badass: U-Dauwalter akagcini ngokuphihliza amarekhodi emijahweni engu-200-plus-mile njalo, kodwa futhi ubhema amadoda aphakeme amlandela ngemuva.)

Uzodinga amagiya ahlukene, ukuqeqeshwa okuhlukile, nezimpawu zefomu ezihlukile ukuze uthole i-hang yayo. Kepha uma ubheka umvuzo wakho uyindawo ethambile engenamthelela omncane emzimbeni wakho ophansi, izikhathi zokuphendula ezisheshayo, izithombe ezinhle kakhulu ze- #runnerslife izithombe, nazo zonke izinzuzo zezempilo zokuba semvelweni, umzamo uwufanele impela.

Lapha, izinto ezingu-9 okufanele uzikhumbule uma ufuna ukungena ekugijimeni komzila.

Iyini i-trail egijimayo futhi ingabe ihluke kangako ekugijimeni komgwaqo?

"Noma nini lapho ushintsha usuka emgwaqeni nasendleleni ebushelelezi uye ezindleleni nasezintabeni ezishintshayo, kunengcindezi enkulu emzimbeni nasengqondweni," kusho umqeqeshi ophumelele futhi osebenzayo uBob Seebohar, i-RDN, i-CSCS, ongumnikazi we-eNRG Performance eLittleton, CO. Indawo ayilingani nokuma mpo kwehle kakhulu, ngakho-ke uzoshisa amakhalori amaningi.

Kepha ushintsho olukhulu kakhulu luza engxenyeni yezengqondo: "Ukugijima emizileni, udinga ukunaka indawo, ukunyathela kwakho, nezilwane zasendle," kusho uDauwalter. "Kudinga amandla engqondo engeziwe ngoba awukwazi ukuhlukanisa futhi umane uphinda igxathu elifanayo ngokuphindaphindiwe-isinyathelo sakho siyashintsha njengoba umzila ushintsha." (Okuningi lapha: Izinzuzo Ezinkulu Ezesabekayo Zomzila Wokugijima)

Ungayithola Kanjani Igiya Eligijima Kakhulu Lomzila

Iningi lamagiya agijimayo angashintsha ukusuka emgwaqeni uye komunye umzila, kepha kuzodingeka uthengise izicathulo zakho: Izicathulo zokugijima zomgwaqo zenzelwe ukuba zingasindi futhi zisheshe uma zigijima kukhonkolo noma kupavumente, kepha udinga ukubambeka, ukuqina nokuqina ukuze uvikele unyawo lwakho kuzo zonke izindawo ozohlangana nazo endleleni (amadwala, udaka, isihlabathi, izimpande).

Indawo enkulu yezobuchwepheshe izobiza izingodo ezinkulu ematheni (njengalezo eziseHoka Speedgoat noma eSalomon Speedcross), kodwa isicathulo esihle somzila (njenge-Altra Superior noma i-adidas Terrex Speed ​​Shoe) kufanele sihlangabezane nezidingo zabantu abaningi, kusho uSeebohar. (Futhi hlola lezi zicathulo ezihamba phambili ezihamba phambili zabesifazane.)

Iya esitolo sakho sasendaweni esigijimayo—bangakutshela ukuthi yiziphi izici oyozidinga emizileni endaweni yangakini futhi, njengoba kunjalo nangezicathulo ezigijimayo, kubalulekile ukuzama imikhiqizo eminingi ukuze uthole okufanelayo okuzofanela izinyawo zakho, kwengeza uDauwalter. . Futhi, zingakukhomba ezindleleni ezinhle zasendaweni (noma sebenzisa iwebhusayithi noma uhlelo lokusebenza ukuze uthole imizila egijima eduze nawe—okuningi kulokho, okulandelayo).

Abanye abagijimi be-trail bathanda izigxobo zokukhuphuka-ucwaningo luthi empeleni abakongi amandla amaningi kodwa behlisa kakhulu izinga lokuzikhandla okucatshangwayo (yilokho okuzwakalayo ukuhamba kanzima). Lapho-ke, njengoba ama-run akho eba made, ivesti egijima i-hydration ingaba yinhle ukubamba amanzi, ukudla nezendlalelo zazo zonke izinhlobo zezulu, kusho uDauwalter.

Amawebhusayithi Ahamba Kahle Kakhulu Wokuthola Umzila

Ufuna ukuzama ukugijima kwe-trail, kodwa awazi ukuthi (ngokoqobo) ungaqala kuphi? Noma wazi ngayo yonke imikhondo esendaweni yakho, mhlawumbe ufuna ukuhlola izindlela ukuvakashela kwenye indawo. Nazi izinsiza ezimbalwa ezinhle kakhulu zokuthola umzila osebenzayo online.

• Iphrojekthi ye-Trail Run: Abagijimi banikele ngemizila yamamayela ayi-227,500+ ku-Trail Run Project. Chofoza isimo onentshisekelo kuso kunkomba yesayithi noma thola amagugu afihliwe endaweni yangakini usebenzisa ukubuka kwemephu.
• Isixhumanisi Somzila: Ku-Rails-to-Trail's Trail Link, ungasebenzisa isici sosesho esithuthukisiwe ukunciphisa ukusesha kwakho endaweni ethile, njengothuli noma utshani.
• Zonke izindlela: Nge-AllTrails, ungaphequlula izibuyekezo ezinikelwe umsebenzisi nezithombe zemizila noma udale imephu yakho yangokwezifiso. Ngohlobo lwe- $ 3 / ngenyanga pro, uzokwazi ukulanda amamephu ukuze uwasebenzise ungaxhunyiwe kwi-inthanethi futhi unikeze ukufinyelela koxhumana nabo abangafika kwabayisi-5 endaweni yakho yesikhathi sangempela uma usendleleni. (Ukuphepha kuqala!)
• Ilinganisiwe: Akunasidingo sokuhamba izinkulungwane zezibuyekezo zomsebenzisi. I-RootsRated imithombo yayo yemininingwane ngemikhondo evela kubaqondisi bendawo. Futhi banemihlahlandlela ye-adventure yemisebenzi ngaphandle kwe-trail egijimayo (njengomhlahlandlela Wabaqalayo we-Kiteboarding kanye ne-A Hiking Regimen for Your Dog).
• Kuyasebenza: Ulungele ukuzibophezela emjahweni we-trail? Hamba ku-Iyasebenza ukuze uthole umcimbi.

Kungani Abagijimi Bomzila Ngokuqinisekile Badinga Ukuqinisa Isitimela

Bonke abagijimi (kungakhathalekile ukuthi ugijima emgwaqeni uma uqhathanisa nokugijima kwe-trail) kufanele baphakamise izisindo—kusiza ukuvimbela ukulimala nokwandisa ukuhamba nesivinini. Kepha ukulandela umzila, ikakhulukazi, kusebenzisa imisipha emincane kakhulu njengoba ushaya amadwala, uzinza endaweni engalingani, futhi ulawula izinguquko ezisheshayo ku-cadence.

I-Seebohar iphakamisa isimiso samandla esigxile emandleni e-hip (amabhande, isisindo somzimba, ukufudumala okunamandla kanye ne-plyometrics); amandla ayisisekelo (amapulangwe, izimbungulu ezifile, noma yikuphi ukunyakaza okuqinisa emuva okuphansi); kanti omunye umzimba ongaphezulu (ama-push-up kulula futhi ukhomba imisipha eminingi ngasikhathi sinye). Ukusebenza nokunyakaza nsuku zonke, futhi uthole uhlelo oluqinisiwe lwamandla izikhathi ezi-3 kuya kwezi-4 ngeviki, uyeluleka.

Ungasithuthukisa Kanjani Isikhathi Sakho Sokuphendula – nokuthi Kungani Kufanele

"Ukuthatha izinyawo zakho unake indawo kubalulekile," kusho uDauwalter. Nakanjani uzobamba uzwane lwakho emadwaleni bese uthatha ukuwa (uDauwalter uthi kusenzeka nakuye futhi), kepha ukuqeqesha isikhathi sakho sokuphendula kungasiza ekunciphiseni lokhu.

USeebohar uncoma ukuthi uqeqeshe uhlelo lwakho lwezinzwa ngokugibela isitebhisi sokuqina, ukushova izigaxa, noma ukushaya ibhola phansi noma odongeni ngesandla esisodwa. Lokhu kunyakaza kudinga ukuxhumana okukhulu komzimba nomzimba ngoba kuphonsela inselelo ukuhlangana kwakho.

Ungayiguqula Kanjani i-Stride Yakho Ye-Trail Running

Umgomo wokugijima komzila ophephile, ukuthi ungachithi isikhathi esiningi unyawo lwakho luphansi, kuchaza u-Seebohar. Nciphisa igxathu lakho bese ulawula ijubane lakho. Lokhu kunciphisa ingcuphe yakho yokuwa, ikakhulukazi ekwehleni, kodwa futhi kwehlisa ingozi yokulimala: Isiteleka sangaphambili (okuvamile esifika ne-cadence esheshayo) kunciphisa umthelela wesinyathelo ngasinye uma kuqhathaniswa nokushaya isithende sakho ekugijimeni komzila, ngokusho. ocwaningweni lwango-2016 lwesiFulentshi. Futhi lapho ukhuphuka umqansi, ukwehlisa ijubane kungasiza ekunciphiseni ubungozi bokulimala ethanjeni lakho le-shin (njengokuphuka kwengcindezi), ngokusho kocwaningo lwango-2017 kuEzemidlalo Ama-Biomechanics. (Kodwa-ke, uma ugijima emgwaqeni uma kuqhathaniswa nokugijimisa umzila, kufanele usebenzise noma yiliphi igxathu lokugijima elizwakala lingokwemvelo kakhulu kuwe, ngokusho kwesayensi.)

Kungani Ukubandakanya Izikhali Zakho kanye Nokhiye Kubalulekile

"Ukugijima umzila kumayelana nokuba nesineke ezinyaweni zakho, ukuba nezikhathi zokusabela ngokushesha, amandla amahle kakhulu okusimamisa inqulu nokulawula, ukuhamba kahle kweqakala namandla, nokusebenzisa izingalo njengenzuzo," kusho u-Seebohar. Kuningi ongacabanga ngakho, kodwa umehluko omkhulu phakathi kokugijima komgwaqo kanye nokugijima kwe-trail izingalo zakho nomgogodla wakho.

Ekugijimeni komgwaqo, kulula ukukhohlwa ngokwenziwa yizingalo zakho. Kepha bayingxenye ebalulekile yegxathu lakho — zama ukugijima ubambe izingalo ngemuva bese ubona ukuthi uzizwa uphumelela kangakanani, kusho uSeebohar — futhi bangenza umehluko ekugijimeni. "Ukushwibeka kwengalo efanele kanye nokushoda kwengalo kungasiza umgijimi ukuthi angene esikhaleni esinomzimba ophansi, futhi izingalo zingasetshenziswa kakhulu ukulinganisela lapho emizileni emincane kakhulu noma ehla," uyanezela. (Lapha, izinkomba ezengeziwe mayelana nefomu elisebenzayo.)

UDauwalter ungeza ukuthi kufanele usebenzise umnyombo wakho kaningi futhi. "Ukugcina umnyombo wakho usebenza kungakusiza ukuthi usabele ngokushesha ezingqinambeni ezahlukahlukene futhi usheshise noma wehlise igxathu lakho."

Ungakwenza Kanjani Kakhulu Ukugijima Ekwehleni

Into yokuqala ozoyifunda kumzila obalekayo: Ukwehla kwezitimela emzileni zijwayeze. Futhi awafani wonke amagquma. "Izinyathelo ezincane, ezisheshayo zizogcina isivinini sakho sibheka ekwehleni okwengeziwe, futhi ukuvula igxathu lakho kungakwenza uhambe ngokushesha ekwehleni," kuchaza uDauwalter. Futhi, gcina ikhanda lakho liphakeme futhi uzulazule kumzila wakho izinyathelo ezimbalwa ngaphambi kwalapho ukhona, uyeluleka. (Lowo mbuzo ophakeme wengqondo unengqondo manje, akunjalo?)

Ukubaluleka Kokuhamba Ngezintaba Zamandla

Emzileni ogijimayo, awekho amahloni ekwehliseni isivinini: Phakathi kwamabanga aphakemeyo, indawo enamadwala, ukushisa, nokuphakama, empeleni kuvamise ukusebenza kahle kakhulu ukunika amandla ukhuphuka intaba kunokuzama ukugijima, kusho uDauwalter. “Ukuqwala amandla kuyindlela engasetshenziswa ukukhuphuka intaba ngokushesha njengokugijima, kodwa kugcina ukushaya kwenhliziyo yakho kuphansi futhi isebenzisa imisipha yakho ngendlela ehlukile ukuze unike imilenze yakho egijimayo ukuphumula,” kuchaza yena.

Kuzame: Ncika ebangeni; gcina ikhanda lakho libheke phansi, ugxile emzileni, uthathe amagxathu amafushane, bese uhamba ngesivinini esisheshayo, kusho uSeebohar. (Kuhlobene: Ukuhamba ngezinyawo okungamamayela angu-20 Okungenze Ngagcina Ngazisa Umzimba Wami)

Yini Ongayilindela Njengomqali Wokugijima Komzila

Noma ngabe ubuseneminyaka isebenza, ukuguquka kusuka ekugijimeni komgwaqo uye ekuqhubekeni kokugijima cishe ngeke kuzizwe kungokwemvelo njengoba ubungalindela. "Ungahle ushaye amadolo noma uklwebhe izandla zakho, futhi imizila kungenzeka ikwenze uzizwe uphelelwe ngokuphelele esimweni yize ungenayo inkinga yokugijima emigwaqeni," kusho uDauwalter, enezela: "Lokhu kuyinto ejwayelekile!"

Usebenzisa amaphethini ahlukene wokudubula kwemisipha, ulwa nokungazweli kakhulu ngaphansi, futhi uvame ukungeza izici zokushisa nokuphakama — kuyasebenza, kodwa kwehlukile.

"Ungadangali — thatha nje kube kuhle futhi kube lula futhi ujabulele ukuhlola indawo entsha enhle engenazo izimoto namalambu okuma," kunezela uDauwalter. (Mhlawumbe shayela kulezizindlela zokusebenzisa amathiphu okuphepha ngaphambi kokuya, futhi.)

Buyekeza kwe-