Kune Dzimwe Mhando Tumbi Dzisina Kuvakirwa Kumhanya?

Zvemukati

• Ongororo ye

Vamwe vanhu vanozvarwa vachimhanya. Vamwe vanozvarwa vaine chiuno chihombe. Ndakagara ndichitenda kuti hupamhi hwemuviri wangu wakadzika weLatina ndicho chikonzero mabvi angu anogara achiuraya mushure mekumhanya kapfupi kana kureba (mamaira matatu kusvika matanhatu). Kana mapfupa ako akasamira nenzira yakanyatsoenderana, zvinowanzoita kuti zviomere muviri wako kumira kupwanya nzira (kana treadmill) kakawanda. Kana zvirinani ndizvo zvandakafunga sechikonzero chakanaka chekuturika bhutsu dzangu mushure memarathlon mashoma anorwadza, 5Ks, uye 10Ks makore mashanu apfuura.

Kurumidza-kuenda kumberi kune polar vortex yechando 2014. Kutonhora kwemamiriro ekunze kwainge kwandiita semunhu asingabvumirwe, saka ndakafunga pazororo muna Kukadzi kunyoresa Nike Women's Half Marathon D.C semukurudziri wekuzendama uye kurasikirwa neiyo polar pudge. Ini ndakashanda padhuze nenjere yekumhanya murairidzi kuti zvishoma nezvishoma ndigadzirire iyo yemuviri nepfungwa dambudziko. Ini ndakarovedzwa kwemwedzi miviri mushangu dzangu dzefave zvishoma zvishoma zvandaigona kuchengetedza pasina kurwadziwa kwema13.1 mamaira (ingangoita mamaira 10: 45-maminetsi). Nezuva remujaho, ini nekuzvikudza ndakagogodza hafu yehafu yemarathon pasina nyaya uye kunyemwerera kukuru kumeso kwangu. Pamutsetse wekupedzisira, kwandakamira ndisingarwadze pandakatambira mutsipa waTiffany panzvimbo yemenduru, ndakafunga kuti, “Ehe, had pre-akura akarega kumhanya. "

Zuva kana kuti gare gare, ndanga ndichiimba imwe tune yakaenda seiyi: "Eeeyouch!" Iyo post-adrenaline-rush aches yakanga yapinda mukati, ichiita kufamba pasi masitepisi kana squat zvisingatsungirike zvachose pamabvi angu asina kunaka. Amai vangu vane makore makumi manomwe nemana ekuberekwa vaifamba uye vachidedera nekukurumidza kupfuura zvandaive, saka ndakadzokera kumagumo angu ekutanga: "Kwete, kwete mumhanyi!"

Asics paakakurumidza kuuya achigogodza pamusuwo wangu, achibvunza kana ndaida kudzidzisa navo muNew York City Marathon inotevera, ndakaramba neine politest "Hell kwete" zvinogoneka. Kunyangwe kupfuura pamusoro wepamusoro 26.2-mamaira emumugwagwa mujaho waive usina-brainer, ini handisi gonna mutsara, zvakapwanya ego yangu. Chinhu chimwe chete kuramba mukana nekuti haufarire. Zvimwe nekuti iwe handikwanise zviite.

Kana pamwe kwete. Pandakashanyira NY SportsMed's Athlete Performance Center kuti ndiedze chirongwa chavo chitsva chemaminitsi makumi matanhatu chekuongorora muviri uzere chinonzi RunLab, ndakaudza Francis Diano, chiremba wemuviri, murairidzi wetriathlon, murairidzi wekumhanya, uye murairidzi wekukuvara kwenzvimbo, yangu pachedu neyemuviri. nhoroondo pamwe nematorero andakaita nguva pfupi yadarika iyo NYC marathon. Paakangowana mamiriro ekutaura, akatanga chikamu chekuongorora chemuviri, chaisanganisira chinzvimbo uye kuisa muviri wangu kusaenzana, kushaya simba, masimba, zvisingakwanisi kushanda, uye asymmetries.

Izvo zvaionekera ipapo ipapo kuti ini ndanga ndichishaiwa mune zvese kusanduka uye simba. Balance yangu yaive yakanaka asi hapana chekuzeza. Kunetsekana kukuru kwaDiano kwaive kwekuti makumbo angu aive achitora basa rakawandisa nekuti yangu mamwe (sezviri pachena lazier) mhasuru-kunyanya yangu yepamoyo-yanga isiri kuita pavaifanira kuita.

Kubva ipapo, akandiita kuti ndipinde muOptogait, yepamusoro-soro, yepamusoro-yekubata sisitimu iyo inowanzo shandiswa naNike neU.S.Olimpiki Committee. Yakagadzirwa nemabhawa maviri ane akavakirwa-mukati anooneka mwenje e LED kune chero divi reanotsika kuti aone uye atarise mafambiro emunhu, iyi yakasarudzika mudziyo wakagadzirirwa kupa varwere yemhando uye yehuwandu mumhanyi repoti kadhi ine tarisiro yekudzivirira kukuvara.

Diano akaita kuti ndifambe ndichimhanya kweinenge miniti asati andikumbira kuti ndimhanye padanho rangu re5K (maminetsi gumi emamaira) padanho-rimwe rekutenderera kweinenge maira. Achishandisa iyo data yaakaunganidza panguva yepasi uye treadmill drills, akatarisa pane zvaakafungidzira zvingave zvimwe kusashanda kwemuchina kana asymmetries. Akabva aita kuti ndichinje hembe dzangu dzaive dzakasakara nepeya itsva uye akaita kuti ndimhanye chikamu chimwe muzvitatu chekiromita kana zvakadaro. Mushure mezvo, akatora nguva yekuongorora ruzivo rweOptogait uye achienzanisa nezvaakaona asati andigarisa pasi kuti andipe nhau.

Chiuno Changu Haisi Kunyepa

Sekureva kwaOptogait, nguva yangu yekubhururuka (yakareba sei ndiri mumhepo mid-gait) yaive yakaenzana kwazvo mubhutsu dzangu dzekare dzekumhanya-kwaingova nemusiyano we2 muzana pakati pegumbo rangu reruboshwe nerorudyi. Muchikwata chekunze-che-bhokisi, zvisinei, nguva yekubhururuka yakasiyana yakanga inenge 18 muzana pakati pemakumbo, kuratidza asymmetry. Izvi zvakaita kuti ndikurumidze kufunga kuti kwandinoenda-kurova kwaingova kukodzera zvirinani kwemaitiro angu. Asi Diano akakurumidza kupwanya izvo, achiona mutsauko ungasauye kubva mushangu asi kumwe kunhu. Kuti tinzwisise zvirinani izvo zviri kukonzera kushomeka, isu takatarisa kune vhidhiyo pane yake iPad.

Diano akatanga kudhirowa mitsara chaiyo pahafu yangu yezasi-kubva pachitsitsinho changu kusvika kumabvi kusvika muhudyu yangu-kuti andiratidze zvaanofunga kuti ingave nyaya. "Chekutanga chatinoona kupfuuridza pasi petsoka dzako. Kune mumwe munhu akapfeka maNewtons, ane bhawa rakavakirwa rinotangira kumberi kwetsoka, ichi hachisi chinhu chaunoda kuona. Pfungwa yeshangu kuti ugadzirise izvi kwauri. Kana ukanyanya kupfeka izvi, zvinogona kuwedzera njodzi yako yekukuvara kwechidzitiro," akayambira.

Akaenderera mberi achitaura kuti dzimwe mhasuru dzangu dziri kusiya sei makumbo angu asina simba kuti ndiite basa rose. "Hudyu yako iri kudonha uye ibvi rako riri mukati richitenderera pagumbo rekurudyi rekumhara. Izvi zvinoita kuti IT band yako isimbise kubhadhara kushayikwa kwekugadzikana uye kubatanidzwa kwemisungo, izvo zvinozokonzera kukakavara pamabvi." Zvakafanana zvinoitika pagumbo rangu reruboshwe, uye pamusoro pezvese izvo, ndinokurumidza kupisa mhasuru dzangu dzekumashure uye kusava nebasa rangu.

Ndakanga ndisingazive kuti mazhinji emuviri wangu anofarira kutora zororo pese pandino mhanya-izvo zvinonyatsotsanangura marwadzo ekumhanya-mhanya kwemabvi. Chishamiso handisati ndakuvara. "Iwe une mhirizhonga yakawandisa uye simba pakati nepakati uye hauna simba rakaringana kuti ikubatsire kutenderera. Tinofanira kukudzidzisa zviito zvinoita zvinopesana nezvanga uchiita," akadaro.

Mutongo Wekupedzisira: Hongu, Ndinogona Kumhanya!

"Kumhanya hakusi kunze kwemubvunzo," akadaro Diano achisimbisa. Ini ndinongoda kudzidza kugadzirisa nyaya idzi ndobva ndangobvisa hudyu labral kupfeka uye kubvarura, kukuvara kwevanhu, kukuvara kweTI band, uye patella yekutevera kusagadzikana. Kunyangwe ini ndisiri mumhanyi asina tariro, ndine basa rakawanda pamberi pangu maererano nemushumo wangu wekupedzisira kadhi mamakisi makumi manomwe makumi manomwe kubva muzana zana. pazasi avhareji.

"Chikonzero mamaki ako akaderera nekuti pane zvimiro zvemuumbirwo zvatinoda kutarisira. Kana iwe ukaisa pfungwa pakudzokera kumatangiro ekudzidza kudzora kwako kwekutanga activation, kudzora kubatanidzwa kwezasi rako kumashure, uye kuwana chiuno chako. yakadzikama, unogona kungoerekana wawedzera mamaki ako nemapoinzi makumi maviri.

"Saka urikuti, ndinogona kumhanya marathon, pane imwe nguva, pasina kukuvara?" Ndakabvunza ndichida kukahadzika.

"Chaizvoizvo. Iyo yekuvaka-nguva yemarathon ingangoita gore," akadaro Diano, achisimbisa kuti kana ndichinyatsoda kumhanya iyo NYC marathon munaNovember 2015, ndinogona chaizvo kuzviita kana ndikatanga kudzidzira zvishoma nezvishoma uye nekutanga.

Kunyange zvazvo akakurudzira kuti ndisangane nevarapi vepanyama veNY SportsMed kuti ndidzidze mamwe maekisesaizi epamba kuti ndishande pakuchinjika kwangu, simba guru, uye kugadzikana, akatiwo kutora maPilates uye/kana makirasi eyoga kunogona kubatsira kugadzirisa zvizhinji zvezvinetswa izvi. Zvichakadaro, anoti kutyora maasiki angu matsva zvishoma uye ndomhanya kumhanya kwangu uye nezvehunhu, kwete huwandu kana kumhanyisa. Nenguva, moyo murefu, kungwarira, magadzirirwo mashoma, uye kutungamira kwakakodzera, ndinogona kuyambuka mutsetse wekupedzisira mushure memakiromita 26.2 nekunyemwerera pachiso changu uye kusanetsekana kuti ndazviparadza ini mushure mechiitiko chimwe chete.

Ongororo ye