Matipi ekuvaka Pfungwa Simba kubva kuPro Runner Kara Goucher

Zvemukati

• 1. Tanga bhuku rekuvimba.
• 2. Pfeka kuti unzwe une simba.
• 3. Sarudza izwi rine simba.
• 4.Shandisa Instagram ...dzimwe nguva.
• 5. Isa zvibodzwa zvishoma.
• Ongororo ye

Mumhanyi ari nyanzvi Kara Goucher (ava nemakore 40) akakwikwidza mumitambo yeOlympic paakanga ari kukoreji. Akave wekutanga uye wega mutambi wemuUS (murume kana mukadzi) kutora menduru mu10,000m (6.2 mamaira) kuIAAF World Championship uye atora chikuva kuNew York City neBoston Marathons (iyo yaakamhanya gore rimwe chete se bhomba).

Kunyangwe achizivikanwa nekubudirira kwake, grit, uye kusatya kutanga mutsara, Goucher akaburitsa gare gare mubasa rake reunyanzvi kuti, kubva kure kukoreji, anga ari mukurapa kwekuzvitaura zvisina kunaka. Kuda kwake kukurukura nezvehutano hwepfungwa hakuwanzo munyika ye hyper-competitive athletics, apo utera hunochengetwa chakavanzika pakati pemutambi uye murairidzi-kana kazhinji nemumhanyi ari oga.

"Ndakagara ndichinetseka nekusahadzika uye ndichizvitaurira kubva pamitambo yakanaka," Goucher anoudza Chimiro. "Gore rangu repamusoro rekoroji, ndakava nekutya kwekuzvidya mwoyo panguva yenhangemutange uye ndakaona kuti ichi chaiva dambudziko guru. Ndakanga ndiri mutungamiri asi ndisingasuduruke uye mumwe munhu akandipfuura. Zvaiita sehope huru. Ndakazviputira nemafungiro asina kunaka. Handina kukodzera kuva pano. Pandakapedza ndakange ndave kutofamba. Ini ndanga ndaita basa racho kuti ndigare ndakagadzirira asi mupfungwa ndakanganisa mukana. Ndakaona kuti pfungwa dzine simba rakadii uye ndakadzidza kuti ndaifanira kutsvaga munhu anoshanda nehutano hwepfungwa dzevatambi, kwete murairidzi wangu chete kana mutambi wemitambo. "

Muna Nyamavhuvhu, mushure memakumi emakore ekuchinja simba rake repfungwa, Goucher akabuda aine bhuku rinopindirana rinonzi Yakasimba: YeMumhanyi's Nongedzo yekusimudzira Chivimbo uye Kuve Yakanakisa Vhezheni Yako.

Murevereri wekushanda simba rako repfungwa zvakanyanya seyako lactic, Goucher akagovana matipi ake aunofarira iwe aunogona kushandisa (mumhanyi kana zvimwe) kunyararidza kusahadzika, dhiza kufananidza zvisina hutano, uye kuratidza pachako kuti iwe unogona kuita chero chinhu. (Pamwe uchitojoinha #IAMMANY movement.)

"Izvi zvinogona kushandiswa kuzvinhu zvakawanda," anodaro Goucher, "sekuenda kubasa idzva iri kana hukama hwako nemurume wako nevana."

1. Tanga bhuku rekuvimba.

Semumhanyi anomhanya, pamwe hazvishamise kuti manheru ega ega, Goucher anonyora mujenari rake rekudzidzisa kuti arambe achitevera mamaira. Asi haisiriyo yega magazini yaanochengeta: Iye anonyorawo husiku mumagazini yekuvimba, achitora maminetsi maviri kana maviri kunyora pasi chinhu chakanaka chaakaita musi iwoyo, kunyangwe hazvo chiri chidiki. "Yangu yakanangana nekutamba mitambo nekuti ndipo pandiri kunzwa kunetsekana zvakanyanya," anodaro. "Nhasi ndaita kurovedza muviri kwandisina kuita mugore, saka ndanyora kuti ndaratidza kunetsa."

Chinangwa ndechekugadzira rekodhi yemabviro awakaita kubva kuBand-Aid uye kuswedera pedyo nezvinangwa zvako. "Ndichitarisa kumashure kubudikidza nezvinyorwa zvangu, ndinoyeuchidzwa nezvezvinhu zvikuru zvandakatoita kuti ndizadzise zvinangwa zvangu," anodaro. (Journaling inogona kukubatsira iwe kurara nekukurumidza, futi.)

2. Pfeka kuti unzwe une simba.

Pfeka zvipfeko zvinoita kuti unzwe wakasimba zvikuru.

Iva neyunifomu-ingave kit yekudziya-up kana sutu yemuhofisi-inongobuda nemazuva aunoda kuwedzerwa," anodaro Goucher. Anokurudzira kuchengetedza zvipfeko izvi zvezviitiko zvakakosha kuitira kuti kana wapfeka, iwe uchaziva kuti "nguva yekuenda" uye kuti waita basa rose rinodiwa kuti usvike panguva iyoyo.

Shandisa iri zano kuti ubatsire kupwanya yako yakaoma yekurovedza muviri kwevhiki kana kunzwa uine chivimbo kupinda mune yako-mwedzi mitanhatu ongororo yekuita kubasa.

3. Sarudza izwi rine simba.

Unogona kuzviziva zvirinani semantra, asi kutsvaga izwi kana chirevo kuti uzvizeveze pachako panguva dzezvakaipa-kutaura-kwako kunogona kukubatsira iwe munguva dzakaoma. Anodiwa naGoucher: Ini ndakakodzera kuve pano. Ini ndewe. Murwi. Isingaregi.

"Zvino pamutsetse wekutanga kana pamberi pehurukuro hombe, kana zvinhu zvisiri kufamba zvakanaka, unogona kuzevezera simba rako uye nekufungidzira mwedzi yapfuura yekupfuura mumatambudziko," anodaro Goucher.

Sarudza rimwe kana maviri mazwi esimba kana mantras anotarisisa iwe pachinzvimbo chavamwe. "Kana iwe wakasimba mupfungwa, uri kutarisa parwendo rwako nenzira yako uye unogona kusunungura kuenzanisa," anodaro Goucher. "Fungidzira kana isu tisingakwanise kuona mumwe munhu. Tinenge tichiti, 'Ndiri kuita zvakanaka!'"

Mashoko asina kunaka uye enzaniso haizove nenzvimbo yekupinda mukati kana iwe uri kutarisa pakuita zvaunogona uye kuzvidzora pairi.

4.Shandisa Instagram ...dzimwe nguva.

Goucher inopa mbiri kune vezvenhau nekuda kwesimba rayo rekuvaka inotsigira hukama hwehukama hungakwanise simba rako repfungwa. "Goverana rwendo rwako, kusanganisira mazuva ako akanaka neakaipa, kuti vanhu vakwanise kuungana vakakukomberedza," anodaro. Asi kana iwe ukapedza maawa uchitenderera pa Instagram uchifunga nezve hutano hwakadii chikafu cheanofurira kana kurovedza muviri kupfuura chako, inguva yekudzika pasi. (Yakabatana: Iyi Fitness Blogger's Mifananidzo Inotidzidzisa Isu Kusavimba Zvese Pa Instagram)

"Pane makumi mashanu asina kuburitswa mifananidzo mumwe munhu akatora asati awana iyo imwechete yekumhanya kupfura pavanomiswa mudenga. Kunyange vanhu vakagwinya vanouya pasi," anodaro Goucher. "Hapana ari kutumira kuti vari kudhakwa sei vachidya makuki uye vachidzokera kumaoko avo echishanu eM & M's."

Asi sezvo vezvenhau vanofarira kuratidza mazuva akanaka, zvinoita kuti zvive nyore kuzvikomberedza nevanhu chaivo-hunyengeri Goucher anoshandisa zvese pa 'gramu uye muhupenyu hwese.

"Kuva nehukama hwakasimba, hushamwari, vatinoshanda navo, uye vatinodzidzisa navo vanogona kukubatsira kuti usvike kwaunoda kuve," anodaro Goucher.

5. Isa zvibodzwa zvishoma.

Izwi rekuti "zvibodzwa" rinogona kunetsa-richikonzera zvese zviri zvoga. Ndosaka Goucher achikurudzira kuseta zvibodzwa zvidiki zvinogona kupwanywa nekupembererwa zviri nyore.

Shandura chinangwa chako chekusvika-ye-nyeredzi kuita zvimwe zvinogayiwa zvibodzwa zvidiki. Somuenzaniso, kuchinja Ndinoda kumhanya marathon kupinda Ndiri kuda kuwedzera mamaira angu vhiki ino, kana Ndiri kuda kuwana basa idzva kupinda Ini ndoda kumutsiridza yangu kutangazve.

"Pemberera izvo zvidiki zvibodzwa uye uzvipe mbiri," anowedzera Goucher.

Micro-zvibodzwa zvinokubatsira kuti unzwe uchigona zvakanyanya sezvo uchigara uchizviongorora uye uchienda kunhanho diki inotevera. Izvi zvinovaka simba uye, pakupedzisira, iwe unenge wakamira padanho rechinangwa chako chikuru uchiti: Ndakaita basa rekugadzirira uye handityi. Ini ndinofanirwa kuve pano, ndine simba, uye ndakagadzirira.

Ongororo ye