Munyori: Sara Rhodes
Zuva Rekusika: 14 Kukadzi 2021
Gadziridza Zuva: 23 Mbudzi 2024
Anonim
25 Zvikonzero Zvakanakira Kusamhanya Marathon - Mararamiro
25 Zvikonzero Zvakanakira Kusamhanya Marathon - Mararamiro

Zvemukati

Ichokwadi chinoyemurika feat kumhanya 26.2 mamaira, asi hazvisi zvevose. Uye sezvo isu tiri mukati mekobvu yemwaka wekutanga wemarathon - pane chero munhu wepaFacebook wekudya akazara nemenduru dzekupedzisa uye nguva dzePR uye zvipo zvekupa rubatsiro?! - isu takafunga kuti tinogona kukanda pfupa nzira yevasiri-marathon. Hei, zvakanaka kana usingade kumhanya marathon. Kutaura zvazviri, sainzi inogona kunge iri kudivi rako. Heano makumi maviri neshanu zvikonzero zvine mutsindo zvekusamhanya.

Hauna Kudzidziswa Zvakwana

Kufunga

Nyanzvi yemumhanyi Jeff Gaudette anonyora kuti iwe unofanirwa kuve nechinangwa chevhareji kutenderera makiromita makumi mana pavhiki kwemavhiki mashanu kusvika matanhatu kana iwe uchida kuvimbisa zuva rakanaka pane kosi. Kana usati wasvika pabenchmark iyoyo, ingangove ipfungwa yakanaka kugara iyi panze.


Iwe Hausi Kuda Kudzidzisa Zvakakwana

Kufunga

Kana chikonzero Nha. Kana usati wapedza kudzidziswa kwako nekuti hausi kuda kuisa mukushanda nesimba, pamwe 10K ndiyo yakawanda kapu yako yetii.

Hupenyu Hwako Hwemagariro Unogona Kutambura

Kufunga

Kanganwa maawa akashandiswa chaizvo kumhanya. Kudzidzisa inguva yakatokura kuzvipira. Zvichatora nguva yakati rebei kuti unyore mavhiki makumi mana-mamaira, uye zvinogona kuwana hunyengeri kukodzera zvisungo zvemagariro - kunyanya izvo zvinosanganisira kudya nekunwa - musina mutsindo muchirongwa chako chekudzidzisa. Kana iwe usati wakagadzirira kusiya kumwe kwekunakidzwa, pamwe iri harisi rako gore.


Chafing

Kufunga

Heano mafungiro anofadza: Iwe unenge uchimhanya kwenguva yakareba zvekuti kukwizwa kweganda rezvidya zvako kana bhora rako remitambo kana yako tee yekotoni inogona kukukuvadza panyama. Vamhanyi veMarathon vachaedza kukunyengetedza kuti chaunoda ipetroleum jelly kana mamwe mashort short, asi zvine ngozi here?

Marathon Anodhura

Kufunga

Kana iwe uchida kumhanya imwe yepamusoro makumi maviri neshanu marathon muUS unogona kutarisira kuburitsa mari inodarika zana remadhora kuti ungopinda. Mutengo weavhareji yemari yekupinda wakwira nezvikamu makumi matatu nezvishanu kubva muzana kubva muna 2007, zvakapetwa katatu nehafu kudarika inflation. Esquire inoshuma. Kune mamwe marudzi, ma tag emitengo yepamusoro anoita sekudzivirira kunyoreswa. Zvakadaro, vanopinda havana kushamisika kumamarathoni makuru, uye iwo mabhadharo ekunyoresa anofukidza zvinhu zvakakura uye varaidzo uye kuwedzera matanho ekuchengetedza.


Vanokuvadza immune system yako

Kufunga

Kugara uchirovedza muviri kunogona kukubatsira kuti ugare uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitonhora uye nefuru, asi kunyanya kuita maekisesaizi kunogona kuita mhedzisiro. (Zvose ongororo. purofesa wekurovedza muviri biochemistry kuLoughborough University muLeicestershire, UK akadaro muchitauti.

Iwe Chaizvoizvo Unovenga Kumhanya

Kufunga

Kana iwe uchida kumhanya, iyo marathon inogona kuve iko kwepanyama kufambira mberi kweako wenguva dzose maitiro. Asi kana iwe usingade kurovera pavement, kuzvimanikidza kukunda nhangemutange yehukuru uhu kungasava zano rakanaka. Pane humbowo hunogombedzera kutsigira chokwadi chekuti isu tinonamatira nemitezo yehutano inosimbisa zvakanaka nehunhu hwedu. Saka teerera inzwi iro richikuudza kuti kumhanya hakusi it kwauri, uye uwane rimwe dambudziko rinonakidza zvechokwadi.

Haisi iyo Surefire Nzira yekudzora uremu

Kufunga

Kuisa chinangwa semarathon kunogona kukurudzira kukurudzira kune vanhu vanotarisa kuderera uye kuumbwa nezuva remujaho, asi kudzidziswa kwemarathon hakutsivi chirongwa chekuremerwa-kurasikirwa. Kumhanya-mhanya-uye kumhanya zvakajairika-hazviwanzo kutungamira kuonda, kunyanya kana usiri kusiyanisa tsika yako kana kutora danho, anonyora Born Fitness muvambi Adam Bornstein.

Haisi Chikonzero Chekudya Zvese Zvaunoda

Kufunga

Kungoti nekuti unoda mamwe ma carbs emafuta hazvireve kuti iwo anofanirwa kubva ku pizza. Ehe, iwe uri kupisa akawanda macalorie pane ese iwo marefu anomhanya, asi izvo hazvireve kuti chikafu hachisi chinhu chakakosha chedzidziso yakachengeteka. Muchokwadi, kudya zvinhu zvisirizvo kunogona kupedza simba rako kana kupwanya nekugaya (zvimwe pane izvo gare gare). Uri nani pane kuunganidza macarbs kubva muzviyo zvese semupunga mutema uye quinoa, uye kuwedzera kumhanya kwako neprotein yakaonda yesimba uye kupora uye mafuta ane hutano seaya ari mumafuta emuorivhi neavocado. (Tarisa uone zvimwe zvekudya zvakakura zvevamhanyi pano.)

Iwe Hausi Kukurumidza

Kufunga

Paunenge wakanyanya kufunga nezvekusangana nezvinangwa zvako zvema mileage, unogona kurega zvimwe zvinhu zvekudzidzisa zviwire munzira, sekureva Kumhanya Nguva magazini. "Patinenge tichishandisa nguva yedu yese iripo uye simba rechinhambwe, tinowanzo kuramba mabasa ebudiriro sekuvandudza chimiro nesimba," mupepeti mukuru Jonathan Beverly akanyora muna 2011. kana kumhanya mhanya. Chakaipisisa kesi

Iwe Unogona Kuva Panjodzi Yekuwedzera-Hydrating

Kufunga

Kunwa mvura yakawandisa, inozivikanwa sehyponatremia, haisi chete isingawanzo asi yakaoma kwazvo kuita. Nekudaro, tsvagiridzo inoratidza kuti vamhanyi vemarathon vanogona kunge vari vamwe vevanhu vari panjodzi zvakanyanya kana zvasvika kune ino inotyisa mamiriro. Zvinogona kuti mushure merudzi runonetesa, vamhanyi vemujaho wekumhanya havakwanise kufungidzira mafashama emiviri yavo neH2O yakawandisa, asi iri njodzi inoshanda.

Hapana Mumwe Anonyatsoziva Maitiro Ekukudzidzisa Iwe Kubata Kupora

Kufunga

Mushure me26.2 mamaira ekupfeka uye kubvarura-pamwe nemwedzi yekudzidziswa-vanhu vazhinji vari mumood yekuzorora zvishoma kubva pakumhanya. Asi sainzi hainyatso kunyatsoziva mashandisiro aunofanira kuita iwo akakosha masvondo mashoma mushure memujaho mukuru wekupora. Dzimwe nyanzvi dzinokuudza kuti utore zuva rimwe rekuzorora mamaira ese awamhanya, achikupa mazuva makumi maviri nemaviri usina kumhanya zvakaoma mushure meiyo marathon. Vamwe vanozopa zano rekudzosera kumashure taper, iyo inokutendera iwe zvishoma nezvishoma kuvaka kumashure mukukwikwidza kudzidziswa. Asi nekuti vaongorori havagone kubvunza vanodzoreredza marathoni kuti vangomhanya imwe, isu tingasaziva kuti zvinotora nguva yakareba sei, nyanzvi yekurovedza muviri Timothy Noakes akaudza New York Times.

Musoro Wako Hausi Chaizvo Panzvimbo Yakakodzera

Kufunga

Zviri nyore kutarisa pakudzidziswa kwemuviri uye kufunga kuti unenge wakaoma mupfungwa kana nguva yasvika. Asi, mumashoko e Ironman superstar Lisa Bentley, marathon "inguva yakareba zvakadaro yekufungisisa." Kwete chete kuti mutambo wepfungwa wako unoda kugadzirirwa, zvakare inoda kupora nguva-uye isu hatinyatso kuziva kuti zvinotora nguva yakareba sei kuti uwane pamusoro pekuneta kwepfungwa, chero.

Ura Hwako Huchapengesa Marudzi Ese

Kufunga

Kwese kupi kubva pamakumi matatu kusvika makumi mashanu muzana evamhanyi vekumhanya vanozove nerumwe rudzi rwekunetseka-zvine chekuita nemudumbu, uye iyo stat inogona kunge yakatokwira pakati pevamhanyi, Anoshanda.com anoshuma. Chokwadi, kune madiki madiki ekudya ekutengesa kuyedza kudzivirira zvakanyanya nzendo kuenda kuma porta-poto.Asi haungasarudze yako yemukati isina-kusunganidzwa?

Unofanira Kudya Gu

Kufunga

Zvakanaka, haufanirwe kudaro. Asi vazhinji vanomhanya madaro vanopika nejelisi yekuwedzera "vachigara munzvimbo ine goopy pakati pemvura nechikafu," sekureva kunoita Greatist. Iyo ine zvese zvakakosha zvinhu zveyakaomarara yepakati-inomhanya tudyo, uye squishy kuomarara inoita kuti zvive nyore kuyamwa pasi pasina kutyora nhanho dzako. Asi haufarire here kudya chikafu chaicho ?!

Marathon Anogona Kukuvadza Mwoyo Wako

Kufunga

Reality cheki: Unogona kumhanya nhangemutange uye uve wakanyanya kushomeka zvakakwana kupfuura iwe zvaunofunga. (Ndine urombo!) Chinetso ndechokuti kuvamhanyi ivavo vasina kunyatsokodzera, kuvadziko yomwoyo yakaunganidzwa panhangemutange inonetesa inogona kugara kwemwedzi yakati pashure pokunge vasvika munhangemutange. Nhau dzakanaka ndedzekuti iwe uchapora, asi iwe unogona kutapurika kune mamwe matambudziko emoyo usati waita, sekureva kwechidzidzo cha2010.

Kana Kunyangwe Kuimisa

Getty Mifananidzo

Zvinoshamisa zvisingaite, asi marathons ave achizivikanwa nekukuvadza zvakanyanya moyo nguva nenguva. Anenge mumwe muvamhanyi ve184,000 "anokundwa nekusungwa kwemoyo mushure memarathon," Discovery inoshuma. Vamhanyi vari panjodzi zvakanyanya vane mamiriro emoyo, saka zvakakosha kubvunza chiremba wako usati wapinda muchirongwa chekudzidzisa che chero mhando.

Iwe Unowedzera weMumwe Mumhanyi

Kufunga

Kana kuratidzwa kuruzhinji kwehutano hwako hwakasimba kungokuita kuti usagadzikane, svetuka mujaho. Chinhu chekupedzisira chaunoda panguva yemamarathon ndeye kubviswa nevasingazive vanofarira zita rako. Unogona kumhanya kureba uye nekureba uye nekukurumidza sezvaunoda pasina kuridza mhere mafeni kana menduru dzevapedza, uye uchanakidzwa nazvo zvakawedzera.

Shamwari Dzako Dzaneta Nekupa Kune Basa Rako

Kufunga

Kumhanyira rubatsiro rwakanyanya kukunda-kuhwina: Mujaho wemujaho anowana nzvimbo inoshuviwa mune imwe yeakaoma-kupinda-mumijaho apo achibatsira chikonzero chiri padyo nemoyo wake mukuita. Asi kunyangwe iyo munda wemasangano anobatsira mumarathoni uye mipiro yavakatora mairi yanga iri kumusoro uye kumusoro kubvira mukupera '90s, nhamba dzinoita sedziri kudzikira muna 2013, iyo New York Times inoshuma. Semuenzaniso, New York City Marathon ya2013, yanga isati yatengeswa masvondo mashoma mujaho usati wapera, mukuru mukuru weNew York Road Runners, Mary Wittenberg akaudza Nguva, Achizviti "zvisati zvamboitika."

"Zvakaoma kwazvo, ndinotenda, kuita iro gore rimwe nerimwe," murongi weNyC marathon George A. Hirsch akataura nezve vamhanyi vanofanirwa kuzadzisa zvinodiwa nemupiro kuti vamhanye. "Uri kudzokera kudziva rako iro shamwari."

Zvinogona Kukuvadza Mabvi Ako

Getty Mifananidzo

Anenge munhu wese achakupa maonero avo ega kana kusamhanya kwakaipa kumabvi ako. Sayenzi yaenda nekudzoka, asi nyanzvi dzinowanzobvumirana kuti kumhanya zvakasikwa kwakanakira mabvi ako- pamwe nemamwe mapfupa nemajoini.

Nekudaro, kune mamwe mamiriro ekuwedzera anoita kuti kumhanya kuve nenjodzi, iyo inozoita marathon-uye zvese iko kudzidziswa-zano rakaipa. Mamiriro ezvinhu emabvi anogara aripo kana kukuvara kunogona kuwedzerwa nekuramba uchipomba. Humwe humbowo hunoratidza kuti kurovedzwa kwemarathon kunogona kukuvadza zvakanyanya kumabvi evanhu vakafuta. Mabatiro anoita tsoka yako pagwagwa pamwe nekuwedzera mileage yako kana kumhanya nekukurumidza zvinogona kukonzera matambudziko emabvi, LiveScience inoshuma.

Inogona Kukonzera Shin Splints

Kufunga

Kune vashoma kukuvara kwekumhanya kwakajairika kupfuura uku kunotyisa kurwadziwa pakati pechidzitiro nemabvi. Kudzidzira marathon ndiyo nzira yakakwana yekugara uchirova uye "zvinotyisa toos" -kumhanya zvakanyanya, kukurumidza, kana kwenguva yakareba," maererano neMayo Clinic. -old sneaks (lace up imwe yeaya anotyisa, epamusoro-tech anotora panzvimbo).

Iwe Unogona Kuve Excel paMapfupi Mafambiro

Kufunga

Kana usiri wemusikirwo pakumhanya daro refu, unogona kunge uri kutambisa simba rako kuti ungopedza marathon apo iwe unogona kutonga nhangemutange pfupi. Vanomhanya vane makore makumi maviri kusvika makumi matatu vanongoita chete 3,3 muzana yevatatu vevatatu, maererano Kunze magazini, zvinoreva kuti "makwikwi ehurdware mune rako zera boka haazombove aka slim zvakare." Rakaenzana zera reboka revamakisheni rinogadzira akawanda kunge 6 muzana yevatori vechikamu, sekureva kweMarathonGuide.com.

Kanganwa Nezve Pedicure

Kufunga

Kana iwe usingafarire kufunga nezvechigunwe chitema se "tsika yekufamba," ingave nguva yechinhu chitsva chekuzvivaraidza.

Kune Chero Chipi Chakaipa Chikonzero

Kufunga

Zvingave nekuti zvinoita sekunge munhu wese akamhanya marathon kana iwe waigara uchifunga kuti uchapedza imwe isati yasvika makumi mana kana munin'ina wako akakumanikidza kuti udaro, mumaonero edu akazvininipisa, chikonzero chega chega chega chega chega chemarathon ndechekuti unoda chaizvo. . Kana ukasadaro, bvisa kufurirwa nevezera rako uye vimbisa kusazvitonga-iwe wakadarika mileage yako.

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