10 Kumhanyisa Zvinangwa Zvaunofanira Kugadzirira 2015

Zvemukati

• Nyore kupinda Gore Idzva
• Mhanya Kupfuura Zvawakaita Gore Rakapera
• Shanda Nesimba, Tamba Zvakaoma
• Isa Pakutanga Kudzivirira Kukuvara
• Bhalisa kune Chinangwa Race
• Vaka muviri wemujaho
• Volunteer at a Race
• Zviti Mumhanyi
• Tsvaga Runing Buddy
• Nyoresa Playlist Yako
• Ongororo ye

Kana uri kuverenga izvi, tiri kubheja kuti uri mumhanyi-zvisinei kuti une hunyanzvi hwakadii, kana kuti wanga uchizviita kwenguva yakareba sei. Gore rino, dzokorodza zvisarudzo zveGore Nyowani nezvinangwa zvinofanirwa kukuita iwe mumhanyi akasarudzika. Sarudzo dzinongotarisa pakuenda nekukurumidza dzinogona kukumisikidza kukanganiswa mumugwagwa. Chokwadi, kumhanya ndechimwe chinhu mumhanyi wese chaanoda kugadzirisa, uye chinogona kuve chikamu chehurongwa hwako hweGore Idzva, asi zvinangwa zvinotarisawo kudzidziswa, shamwari, uye kunakidzwa zvichaita kuti yako 2015 ibudirire-uye inakidze. .

Nyore kupinda Gore Idzva

"Kumhanya mutambo wekuvandudza zvinowedzera, kwete kumhanyisa," anodaro Pete Magill, kashanu nyika zera-boka rekodhi mubati uye munyori we Vaka Muviri Wako Unomhanya: A Total-Muviri Fitness Plan yeVose Vanomhanya Kure, kubva kuMilers kuenda kuUltramarathoners-Mhanya Kure, Nekukurumidza, uye Kusakuvara.. "Sarudzo dzinofanira kutarisa pamwedzi yekuvandudzika zvishoma, uye kuramba pfungwa dzemusasa webhuti dzemasvondo anopenga kana mazuva." Kunyanya kana iwe uri mutsva kumutambo, funga nezvegore semaira gumi nemaviri kumhanya uye tsidza kubata Ndira semaira ako ekudziya. Vavarira kumhanya mamwe mazuva ese kwemaminetsi gumi nemashanu kusvika makumi matatu, uine mazororo akawanda ekufamba. Kana maminetsi makumi matatu agadzikana, wedzera mamwe maminetsi mashanu mwedzi wega wega kana zvakadaro kune yako yakareba kumhanya.

Mhanya Kupfuura Zvawakaita Gore Rakapera

Kana iwe uri mumhanyi ane ruzivo, nzira yakanakisa yekuvandudza ndeye kuramba uchirova nzira. "Kumhanya zvakanyanya ndiyo nzira iri nyore uye inoshanda kwazvo yekuve mumhanyi ari nani," anodaro Jason Karp, Ph.D., nyanzvi yekurovedza muviri uye munyori we Kumhanya Marathon Kune Dummies. "Asi kuti, 'Ndichamhanya zvakawanda' hazvibatsiri sekugadzirisa." Karp inoratidza yakanangana ne10 kusvika makumi maviri muzana mamaira kupfuura iwe yawakavhara gore rapfuura, uye kugadzirisa kumhanya kwemazuva matatu pavhiki. Kusarudza huwandu hwemazuva uye kuomerera pairi kunobatsira iwe kuzadzisa izvo zvinangwa zvema mileage. (Hei marathoners: Unoda Yechokwadi Yekusimba Dambudziko? Edza Kumhanya Mitambo mitatu Mune Imwe Svondo.)

Shanda Nesimba, Tamba Zvakaoma

Vamhanyi vakawanda vanogadza nharidzano yokurova nguva yavo yakanakisisa padaro rakati. Asi iwe unogona kunge uri kuzvimisikidza wega kukundikana kana ndizvo chete zvaunotarisa. "Zvakawanda zviri kunze kwesimba redu, pazuva remujaho uye panguva yese yekudzidziswa, uye zvinonyadzisa kurongedza gore sekurashikirwa kana ukasazadzisa chinangwa chimwe chete ichocho," anodaro Chris Heuisler, murairidzi wekumhanya anoshanda sa. Westin Hotels & Resorts' RunWESTIN concierge. Izvi zvinoreva here kuti haufanirwe kusvika kune chinangwa chakashinga senge chakanakira wega? . Batanidza chinangwa chenguva nhema-ne-chena nechimwe chinhu chakareruka sekumhanya mujaho wakapfeka zvipfeko kana kutora nhangemutange.

Isa Pakutanga Kudzivirira Kukuvara

"Kudzivirira kukuvara ndeyekufungidzira kune vazhinji vanomhanya, iko kukanganisa kukuru," anodaro Jason Fitzgerald, murairidzi weUSA Track & Field anozivikanwa uye muvambi weStrength Running. "Inofanirwa kuvakwa mukudzidziswa kwacho." Sarudza kuve unoshanda nezvekudzivirira kwekukuvara pane kuita zvine simba kana marwadzo nemarwadzo zvasvika. Izvi zvinosanganisira kurara zvakakwana uye kushandisa furo roller kune chero mhasuru dzakasimba kana dzinorwadza, Fitzgerald anodaro. Zvinotonyanya kukosha ndezvokuti anokurudzira "sandwiching" inomhanya pakati pekudziya-kunosanganisira kumbundirwa nemabvi, vanokwira makomo, uye kutenderera kwemakumbo-uye 10 kusvika 30 maminetsi emitambo yepakati semapuranga, mabhiriji, imbwa dzeshiri, uye mamwe mafambiro. "Kana iwe uchifunga kuti hauna nguva yebasa rekudzivirira, iwe uchakurumidza kana kuti gare gare kuwana nguva yekukuvara," Fitzgerald anonyevera. (Ona zvimwe zveYakanakisa Nzira dzeKudzivisa Kukuvara Uchidzidziswa kweMarathon.)

Bhalisa kune Chinangwa Race

Kuva nezuva pakarenda rekushandira kune zvinogona kukurudzira zvinoshamisa. Saina mujaho uyo unokunakidza uye unokukurudzira kuti urambe uchidzidzira, kungave kuri kukwezva kwedaro nyowani, chiitiko chebhaketi-runyorwa, kana mujaho kune kwawakagara uchida kushanyira. Kana iwe wajaira kubata hafu-marathoni, wadii kunangisa mujaho wemamaira uye kushanda nekukurumidza? Kana usati wambomhanya kumberi, nyorera kwe5K mumwedzi mishoma, kana kunyangwe imwe yeakanyanya Mile Race MuUS Asi haugone kungosaina; unofanira kudzidzisawo. “Vamhanyi vane ruzivo vanowanzotarisa mujaho wakaoma serutsigiro rwegore idzva rekudzidziswa,” anodaro Magill. "Dambudziko chete nderekuti vanowanzokanganwa kugadzira muviri unokwanisa kubata nhangemutange itsva." Ndipo panouya sarudzo yedu inotevera.

Vaka muviri wemujaho

Wakanyoresa kumujaho iwoyo? "Kune vamhanyi vane ruzivo, chinangwa hachifanire kunge chiri kupedza nhangemutange; chinofanira kunge chiri kugona nekuvaka muviri wakakwana unokwanisa kubata nhangemutange nekumhanya," anodaro Magill. Kana iwe uri mumhanyi wepamberi achirova nzira mazuva mana kusvika matanhatu pasvondo, tsunga kuvaka muviri wako wemujaho gore rino nekuwedzera zuva rimwe kana maviri pasvondo rematanho uye madhiraini ane simba senge kusvetuka, kusungira, uye butt kicks kumitambo yako yenguva dzose. . Sanganisira zuva rimwe pavhiki repfupi, asi mawere echikomo anodzokorora. Semuyenzaniso, Magill anoratidza nhanhatu 50-mita masurge pa90 muzana yehukuru hwekuedza kwako nemaminetsi maviri kana matatu ekupora. Uye ronga kwezuva rimwe rekumhanya, senge nhanhatu dzemaminetsi maviri pa5K nhangemutange ine maminetsi matatu ekumhanya pakati pekudzokorora. (Uyezve zvinogona kuita kuti ukurumidze! Tsvaga kuti ungaveura sei Miniti Kubva paMaira Yako.)

Volunteer at a Race

Kana iwe wakambomhanya mujaho, watora mukombe wemvura kana menduru yekupedzisa kubva kune anozvipira. Ndiwo musana wevamhanyi pazuva revashandi. Asi vanoita zvakawanda zvikuru kupfuura izvozvo, kubatanidza kugadzira, kuchenesa, kuronga kosi, kubata mikwende, kugovera zvokudya nemvura, kufara, uye kuyamura vamhanyi kubva mumakororo kusvikira kumugumo. Pachiitiko chikuru senge marathon, ivo vanozoisa muma8-awa mashifts uye dzimwe nguva kureba. Kujoinha makwara avo ndechimwe chezvinhu zvinogutsa kwazvo zvaunogona kuita semumhanyi. "Uri kudzorera kunharaunda inomhanya inokutsigira uye inokufambisa," anodaro Heuisler. Iwe unozosangana nekukoshesa basa rakaoma rinoenda mukuzvipira. Uyezve, kukweretesa ruoko kune vamwe vanhu pavanenge vachimhanya kunongokurudzira kudzidziswa kwako.

Zviti Mumhanyi

Vanosvika mamirioni makumi mashanu vanhu vakamhanya kanenge mazuva makumi mashanu-kamwe kamwe pasvondo- muna 2013, asi vazhinji havazvifungi sevamhanyi. Sarudza kuchinja kuti gore rino nekutora ongororo yekuti ndiwe ani uye zvaunoita, pane kuti usiri ani uye zvausingakwanise kuita. "Kugadzira kutaura kwakanaka uye kupemberera chiitiko chimwe chakanaka mushure mekushanda kwega kwega kunokugadzirira kuti ubudirire muhutano," anodaro Jenny Hadfield, mudzidzisi, munyori wenhau, uye munyori webhuku. Kumhanya Kune Vanofa. Kana kurova mugwagwa chiri chikamu chenguva dzose uye chakakosha chemaitiro ako ekusimba-zvisinei kuti unomhanya zvakadii kana kureba kwaunoenda, uye kana iwe ukasaina-kusaina kumakwikwi-saka yave nguva yekutanga kutora zita racho. Simply, kana iwe uchimhanya, iwe uri mumhanyi. Gamuchira iyo.

Tsvaga Runing Buddy

Kana iwe uchigara uchimhanya uri wega, sarudza kuti uwane shamwari inomhanya kana kujoina boka kana timu. Iwe unogonazve kumhanyisa kumwe kwekudzidzira kwako wega, asi zvidzidzo zvinoratidza kuti kudzidziswa nevamwe vanhu kunonyatsoita mashandiro. Imwe fundo mu Zvinyorwa zveSocial Sayenzi vakaona kuti vanhu vaichovha bhasikoro nemumwe munhu wavakaona kuti akagwinya vakarovedza zvakanyanya kupfuura pavaishanda vega. Uye kutsvagisa kwakaburitswa mumagazini Sport, Exercise, uye Performance Psychology vakaona kuti vamhanyi vanononoka uye vanoshambira mune zviitiko zveumwe neumwe vakaratidza kuvandudzika pakukwikwidza nechikwata. Saka tsvaga wekumhanya naye kana kumbira kumhanyisa shamwari munhangemutange iri kuuya. Iwe unogona chete kuva mumhanyi ari nani.

Nyoresa Playlist Yako

Kuteerera kumimhanzi usati, panguva, uye mushure mekumhanya kwako kunogona kuvandudza mashandiro ako uye nekukurumidza kupora, maererano neongororo ichangoburwa yakaburitswa mu Journal of Strength uye Conditioning Research. Vatsvagiri vakaona kuti kuteerera nziyo dzinokurudzira pamberi penzira yenguva shanu yakabatsira kupomhodza vamhanyi kumusoro kwenguva dzinomhanya. Mimhanzi inodzikama gare gare yakavabatsirawo kupora nekukurumidza. Asi kuteerera mimhanzi panguva yekurovedza muviri kwakabatsira zvikuru. Unoda kuenda uchikurumidza? Tarisa nziyo dzinononoka, asi dzinokurudzira, idzo dzakaburitsa mhedzisiro inokurumidza. Saka sarudza kuwedzera kumwe kurudziro pane zvaunoita, kungave pamberi, panguva, kana mushure mekunge wamhanya nerutsva runyorwa. Uye usakanganwa anononoka majamu! (Tarisa uone Iwo gumi Akakurumbira Ekuita Nziyo dzegore ra2014.)

Ongororo ye