Indlela yokubaleka yahluke njani kwindlela yokubaleka

Umxholo

• Yiyiphi indlela ebalekayo kwaye yahlukile kwindlela ebalekayo?
• Indlela yokufumana eyona Gear iBalaseleyo
• Ezona Webhusayithi ziQhelekileyo zokuSebenza ngokuKhangela indlela
• Kutheni iimbaleki zabahambi zifuna ukuQiniseka koQeqesho
• UngaluPhucula njani ixesha lakho lokuSabela- kwaye Kutheni kufuneka
• Uluhlengahlengisa njani uhambo lwakho lokubaleka umzila
• Kutheni le nto ukubandakanya izixhobo zakho kunye nengundoqo kubalulekile
• Uyenza njani i-Master Running Downhill
• Ukubaluleka kokuHamba ngamandla
• Yintoni omele uyilindele njengoMqali wendlela yokubaleka
• Uphengululo lwe

Ukuba uyimbaleki, ukuthatha umzila ubaleka mhlawumbi kuvakala njengendlela efanelekileyo yokutshata nomdlalo owuthandayo ngothando lwakho lwangaphandle. Emva kwayo yonke loo nto, ngubani ongekhe athengise iindlela ezixineneyo, iindlela zekhonkrithi zendlela ezithambileyo, ezizolileyo ezineembono ezintle.

Kodwa ukutshintshela kwindlela ebalekayo ayikokuchaneka njengokuhamba usuka kwipavumente uye kumdaka — inyani oyakuyifumana ngokukhawuleza ngamaqatha abuhlungu, ii-quads ezivuthayo, mhlawumbi amaqhuma kunye nemivumbo embalwa emva kwendlela yakho yokuqala. (Idibeneyo: 5 Izinto endizifundileyo kuMzila wam wokuqala wokubaleka umdyarho)

"Ukutshintsha ukusuka ezindleleni ukuya kwiindledlana kuthatha umonde," utshilo uCourtney Dauwalter, imbaleki exhasa umgama omde oxhaswa nguSalomon. (Isilumkiso seBadass: UDauwalter akapheleli nje ekuphazanyiseni iirekhodi kukhuphiswano lwama-200-nangaphezulu-lweemayile, kodwa ukwatshaya amadoda alandelayo emva kwakhe.)

Uya kudinga izixhobo ezahlukeneyo, uqeqesho olwahlukileyo, kunye neendlela ezahlukeneyo zokufumana ukuxhoma. Kodwa ngokujonga umvuzo wakho yindawo ethambileyo enempembelelo encinci kumzimba wakho ophantsi, amaxesha okuphendula ngokukhawuleza, iifoto ezingakumbi ze-epic #runnerslife, kunye nazo zonke izibonelelo zempilo zokuba kwindalo, umzamo ufanelekile.

Apha, izinto ezili-9 zokugcina engqondweni ukuba ufuna ukungena kumkhondo obalekayo.

Yiyiphi indlela ebalekayo kwaye yahlukile kwindlela ebalekayo?

"Nanini na xa utshintsha usiya endleleni nakwindlela egudileyo uhamba kwindawo ehamba abantu, kukho uxinzelelo olukhulu emzimbeni nasengqondweni," utshilo umqeqeshi ophumeleleyo kunye no-Bob Seebohar, i-RDN, i-CSCS, umnini weNtsebenzo ye-eNRG eLittleton, CO. Indawo ayilingani. kwaye ngokuthe gca ngokuthe nkqo, ke uya kutshisa iikhalori ezingaphezulu.

Kodwa olona tshintsho lukhulu luza ngokwenene kwicandelo lengqondo: "Ukuqhuba iindlela, kufuneka ubeke ingqalelo kwindawo, unyawo lwakho, kunye nezilwanyana zasendle," utshilo uDauwalter. "Kuthatha amandla engqondo ngenxa yokuba awunakucanda indawo kwaye uphindaphinde umgama ofanayo kaninzi-utshintsho lwakho lutshintsha njengoko umzila utshintsha." (Ngaphezulu apha: IziBonelelo eziMangalisayo zoMsebenzi wokuSebenza)

Indlela yokufumana eyona Gear iBalaseleyo

Uninzi lwezixhobo ezibalekayo zinokutshintsha ukusuka kwindlela eya kwindlela, kodwa kuya kufuneka uthengise izihlangu zakho: izihlangu ezibalekayo zenzelwe ukuba zingasindi kwaye zikhawuleze xa zibaleka ikhonkrithi okanye ipavumente, kodwa ufuna ukubambelela, ukuzinza kunye nokuqina ukuzikhusela. unyawo lwakho kuzo zonke iindawo oza kudibana nazo kwindlela (amatye, udaka, isanti, iingcambu).

Indawo entle yezobuchwephesha iya kubiza iindawo ezinkulu ezantsi (njengalezo zikwiHoka Speedgoat okanye iSalomon Speedcross), kodwa isihlangu esifanelekileyo (njenge-Altra Superior okanye i-adidas Terrex Speed ​​Shoe) kufuneka ihlangabezane neemfuno zabantu, utshilo uSeebohar. (Kwakhona jonga ezi zihlangu zihamba kakuhle zabasetyhini.)

Yiya kwivenkile ebalekayo yendawo-banokukuxelela ukuba zeziphi izinto oza kuzifuna kwiindlela ezikwindawo yakho kwaye, njengokubaleka kwezihlangu, kubalulekile ukuzama kwiimpawu ezininzi ukufumana ulungelelwaniso olulungele iinyawo zakho, wongeza uDauwalter . Kwaye banokukukhomba kwiindlela ezinkulu zalapha ekhaya (okanye basebenzise iwebhusayithi okanye usetyenziso ukufumana iindlela ezikufutshane nawe-ngakumbi kuleyo, ngokulandelayo).

Ezinye iimbaleki zomzila zikwathanda iipali zonyuko-uphando luthi azisindisi amandla amaninzi kodwa zehlisa kakhulu izinga lokuzikhandla okubonakalayo (yindlela yokuhamba okunzima ngayo). Ke, njengoko ukubaleka kwakho kuya kuthatha ixesha elide, i-hydration running vest inokuba mnandi ukubamba amanzi, ukutya, kunye nemigangatho yazo zonke iintlobo zemozulu, utshilo uDauwalter.

Ezona Webhusayithi ziQhelekileyo zokuSebenza ngokuKhangela indlela

Ngaba uyafuna ukuzama ukuqhuba umzila, kodwa awazi ukuba ungaqalisa phi (ngokoqobo)? Nokuba uyazi zonke iindledlana ezikwindawo yakho, mhlawumbi ufuna ukujonga iindlela zokutyelela kwenye indawo. Nazi izibonelelo ezimbalwa zokufumana umkhondo we-intanethi.

• Iprojekhthi yokuSebenza: Iimbaleki zibe negalelo le-227,500+ yeemayile zeendlela kwiProjekthi ye-Trail Run. Cofa kwindawo onomdla kuyo kuluhlu lwendawo okanye ufumane amagugu afihliweyo kwindawo yakho usebenzisa imephu yokujonga.
• Ikhonkco lomzila: Kwi-Rails-to-Trail's Trail Link, ungasebenzisa inqaku eliphambili lokukhangela ukucutha uphendlo lwakho ukuya kumhlaba othile, njengobumdaka okanye ingca.
• Zonke iindlela: Ngee-AllTrails, ungakhangela uphononongo olunikelwe ngumsebenzisi kunye neefoto zendlela okanye wenze imephu yakho yesiko. Ngohlobo lwe-3 / ngenyanga yenguqulo, uya kuba nakho ukukhuphela iimephu ukuze uzisebenzise ngaphandle kweintanethi kwaye unike ukufikelela kwabafowunelwa aba-5 kwindawo yakho yexesha lokwenene xa usendleleni. (Ukhuseleko kuqala!)
• RootsRated: Akukho sidingo sokuhamba amawakawaka ophononongo lomsebenzisi. Imithombo yeRootsRated yolwazi lwayo malunga neetrayile ezivela kwizikhokelo zasekhaya. Banazo nezikhokelo zokuzonwabisa kwimisebenzi engeyiyo eyokuhamba ngomkhondo (njengesiKhokelo saBaqalayo kwiKiteboarding kunye neRegimen yokuHamba kwiNja yakho).
• Iyasebenza: Ukulungele ukuzibophelela kugqatso lomzila? Intloko kwi-Active ukufumana umcimbi.

Kutheni iimbaleki zabahambi zifuna ukuQiniseka koQeqesho

Zonke iimbaleki (nokuba uyabaleka kwindlela nxamnye nokubaleka umkhondo) kufuneka ziphakamise iintsimbi-ziyanceda ukuthintela ukwenzakala nokwandisa ukuhamba kunye nesantya. Kodwa umkhondo wokubaleka, ngakumbi, usebenzisa izihlunu ezincinanana njengoko ususa amatye, uzinzise umhlaba ongalinganiyo, kwaye ulawule utshintsho olukhawulezileyo kwityesi.

USeebohar ucebisa indlela yesiqhelo egxile kumandla e-hip (iibhendi, ubunzima bomzimba, ukufudumeza okunamandla kunye neeplyometric); amandla angundoqo (iiplanga, iibhugi ezifileyo, nayiphi na intshukumo eyomeleza umqolo ophantsi); kunye nomzimba othile ophezulu (i-push-ups ilula kwaye ijolise kwizihlunu ezininzi ngaxeshanye). Ukuhamba komsebenzi kunye nokuzinza yonke imihla, kwaye ufumane emva kwenkqubo yamandla egxininisekile 3 ukuya kwii-4 ngeveki, ucebisa.

UngaluPhucula njani ixesha lakho lokuSabela- kwaye Kutheni kufuneka

"Ukuphakamisa iinyawo zakho unike ingqalelo indawo yeyona nto iphambili," utshilo uDauwalter. Ngokuqinisekileyo uyakubamba uzwane lwakho ematyeni kwaye uthathe ukubetheka (UDauwalter uthi kusenzekile nakuye), kodwa ukuqeqesha ixesha lokuphendula kunokukunceda ukunciphisa oku.

USeebohar ucebisa ukuba uqeqeshe inkqubo yakho ye-nervous nge-ladility ladder drills, i-cone shuffles, okanye ibhola yebhola emhlabeni okanye eludongeni. Ezi ntshukumo zifuna unxibelelwano olukhulu lwengqondo nomzimba kuba zicela umngeni kulungelelwaniso lwakho.

Uluhlengahlengisa njani uhambo lwakho lokubaleka umzila

Injongo yokusebenza ngendlela ekhuselekileyo, kukungachithi ixesha elininzi unyawo lwakho lusemhlabeni, uyacacisa uSeebohar. Nciphisa umkhondo wakho kwaye ulawule isantya sakho. Oku kunciphisa umngcipheko wokuwa, ngakumbi kwiinduli ezisezantsi, kodwa kunciphisa umngcipheko wokulimala: Isitrayikhi esingaphambili (esiza ngokwendalo ngokukhawuleza) sinciphisa ifuthe lenyathelo ngalinye xa kuthelekiswa nokubetha isithende sakho kwindlela ebalekayo, ngokuka kwisifundo seFrentshi sika-2016. Kwaye xa ukhuphuka, ukucotha kunokunceda ukunciphisa umngcipheko wokulimala kwithambo lakho le-shin (njengokuphuka koxinzelelo), ngokutsho kwesifundo se-2017Imidlalo yeBiomechanics. (Nangona kunjalo, ukuba ukwindlela ebalekayo xa uthelekisa nendlela ebalekayo, kufuneka usebenzise naliphi na inyathelo lokubaleka eliziva lingokwemvelo kuwe, ngokwenzululwazi.)

Kutheni le nto ukubandakanya izixhobo zakho kunye nengundoqo kubalulekile

"Ukubaleka umzila kuko konke malunga nokuba nimble ezinyaweni zakho, ukuba namaxesha okuphendula ngokukhawuleza, amandla amahle esinqe nokuzinzisa, ukuhamba kakuhle kwamaqatha kunye namandla, kunye nokusebenzisa iingalo njengenzuzo," utshilo uSeebohar. Kuninzi onokucinga ngako, kodwa owona mahluko mkhulu phakathi kokubaleka kwendlela kunye nokubaleka kwendlela ziingalo zakho kunye nombindi wakho.

Ekubalekeni endleleni, kulula ukulibala malunga nento eyenziwa ziingalo zakho. Kodwa ziyinxalenye ebalulekileyo yokuhamba kwakho-zama ukubaleka neengalo zakho ngasemva kwakho kwaye ubone ukuba uziva usebenze kangakanani, utsho uSeebohar- kwaye ungawenza wonke umahluko ekubalekeni. "Ukujija ngengalo okufanelekileyo kunye ne-cadence kunokunceda imbaleki ingene kumngxunya kunye nomzimba wayo osezantsi, kwaye iingalo zingasetyenziselwa ngakumbi ukulinganisela xa zikumendo omxinwa okanye ukwehla," wongeza. (Apha, izikhombisi ezingaphezulu kwifom esebenzayo.)

UDauwalter wongeza ukuba kufuneka usebenzise undoqo wakho rhoqo. "Ukugcina undoqo wakho ubandakanyeka kuya kukunceda ukuba usabele ngokukhawuleza ngakumbi kwimiqobo eyahlukeneyo kwaye ukhawulezise okanye ucothise inyathelo lakho."

Uyenza njani i-Master Running Downhill

Into yokuqala oza kuyifunda kwindlela ebalekayo: Ukwehla kumkhondo kwindlela yokuziqhelanisa. Kwaye azifani zonke iinduli. "Amanyathelo amancinci, akhawulezayo aya kugcina isantya sakho sijonge ezantsi ezobuchwephesha, kwaye uvule inyathelo lakho kunokukwenza ukuba uhambe ngokukhawuleza kwiindawo ezolileyo," ucacisa watsho uDauwalter. Kwakhona gcina intloko yakho phezulu kwaye ujonge indlela yakho amanyathelo ambalwa ngaphambi kwalapho ukhona, uyacebisa. (Lo mbuzo uphakamileyo wengqondo uyavakala ngoku, akunjalo?)

Ukubaluleka kokuHamba ngamandla

Ekuqhubeni umzila, akukho hlazo ekucothiseni isantya: Phakathi kwamabakala amqengqelezi, umhlaba onamatye, ubushushu, kunye nokuphakama, eneneni kuhlala kusebenza ngakumbi kumandla okunyuka intaba kunokuba uzame ukuqhuba, utshilo uDauwalter. “Ukuhamba ngamandla bubuchule obunokusetyenziswa ukunyuka induli ngokukhawuleza njengokubaleka, kodwa kugcina isantya sentliziyo yakho sisezantsi kwaye isebenzisa izihlunu zakho ngendlela eyahlukileyo ukunika imilenze yakho ebalekayo ukuphumla,” uyacacisa.

Zama: Yama kwibanga; gcina intloko yakho isezantsi, ujonge umkhondo, uthathe amanyathelo amafutshane, kwaye uhambe ngokukhawuleza, utsho uSeebohar. (Idibeneyo: I-20-Mile Hike Eyandenza Ekugqibeleni Ndixabise Umzimba Wam)

Yintoni omele uyilindele njengoMqali wendlela yokubaleka

Nokuba sele uneminyaka ubaleka, ukuguquka ukusuka kwindlela ebalekayo ukuya kwindlela ebalekayo mhlawumbi akusayi kuvakala kungokwemvelo njengoko ubunokulindela. "Ungangxola amadolo okanye ukhukoze izandla zakho, kwaye iindlela ezinokuthi zikwenze uzive uphelelwe yimilo nokuba awunangxaki yokubaleka ezindleleni," utshilo uDauwalter, ongeze athi: "Yinto eqhelekileyo le!"

Usebenzisa iipateni ezahlukeneyo zokudubula kwezihlunu, usebenza ngokuchaseneyo neenyawo ezincinci, kwaye uhlala ukongeza izinto zobushushu kunye nokuphakama-kuyasebenza, kodwa kwahlukile.

"Ungatyhafi-yithathe intle kwaye kulula kwaye wonwabele ukukhangela indawo entle entle engenazimoto kunye nezibane zokumisa," wongeza uDauwalter. (Mhlawumbi xuba la macebiso okhuseleko lomzila ngaphambi kokuba uhambe, nawe.)

Uphengululo lwe