Manufofin Gudu 10 Ya Kamata Ku Yi don 2015

Wadatacce

• Sauki Cikin Sabuwar Shekara
• Gudu fiye da yadda kuka yi bara
• Yi aiki tuƙuru, Yi wasa da ƙarfi
• Fifita Rigakafin Rauni
• Yi rijista don Gasar Goal
• Gina Jiki Mai Gudu
• Ba da agaji a tseren
• Ka Kira Kanka Mai Gudu
• Nemo Abokin Gudu
• Sake sabunta jerin waƙoƙinku
• Bita don

Idan kana karanta wannan, muna cin amanar cewa kai mai gudu ne-komai gwanintar ka, ko tsawon lokacin da ka yi. A wannan shekara, sake sabunta kudurori na Sabuwar Shekara tare da maƙasudan da ke nufin sanya ku zama mai ƙwaƙƙwaran gudu. Shawarwarin da kawai ke mai da hankali kan tafiya da sauri na iya saita ku don takaici a kan hanya. Tabbas, saurin abu wani abu ne da kowane mai gudu yake so ya inganta, kuma yana iya zama wani ɓangare na shirin Sabuwar Shekara, amma burin da ke mai da hankali kan horarwa, abokai, da nishaɗi zai sa 2015 ɗinku ya zama mafi nasara-da daɗi. .

Sauki Cikin Sabuwar Shekara

"Gudun wasa wasa ne na haɓaka haɓakawa, ba tsalle-tsalle da iyakoki ba," in ji Pete Magill, mai rikodin shekaru biyar na ƙasa kuma marubucin littafin. Gina Jiki Mai Gudu: Tsarin Jiki-Jiki na Ƙarfi don Duk Masu Gudun Nesa, daga Milers zuwa Ultramarathoners-Run Nesa, Mai sauri, da Rauni-Kyauta. "Shawarwarin ya kamata su mai da hankali kan watanni na ci gaba a hankali, kuma su ƙi tunanin sansanin 'yan makwanni ko ma kwanaki." Musamman idan kun kasance sababbi ga wasan, kuyi tunanin shekarar a matsayin tafiyar mil 12 kuma ku yanke shawarar ɗaukar Janairu a matsayin mil mai ɗumi-ɗumi. Nufin gudu kowace rana na tsawon mintuna 15 zuwa 30, tare da hutun tafiya da yawa. Da zarar minti 30 ya ji daɗi, ƙara ƙarin mintuna 5 kowane wata ko makamancin haka zuwa mafi tsayin gudu.

Gudu fiye da yadda kuka yi bara

Idan kun kasance ƙwararren mai tsere, hanya mafi kyau don ingantawa ita ce ku ci gaba da bugun layin. "Gudun da yawa shine hanya mafi sauƙi kuma mafi inganci don zama mafi kyawun gudu," in ji Jason Karp, Ph.D., masanin ilimin motsa jiki kuma marubucin littafin. Gudun Marathon Don Dummies. "Amma cewa, 'Zan kara gudu' ba shi da tasiri a matsayin ƙuduri." Karp ya ba da shawarar yin niyya fiye da kashi 10 zuwa 20 fiye da yadda kuka rufe bara, da yanke shawarar gudu aƙalla kwana uku a mako. Zaɓin takamaiman adadin kwanaki da manne da shi zai taimaka muku cimma waɗannan burin nisan mil. (Hey marathoners: Kuna son ƙalubalen ƙalubale na gaske? Gwada Gudun Gasar 3 A Karshen Oneaya.)

Yi aiki tuƙuru, Yi wasa da ƙarfi

Yawancin masu tsere sun kafa makasudin doke mafi kyawun lokacin su a wani tazara. Amma zaku iya saita kanku don gazawa idan wannan shine kawai abin da kuka mai da hankali akai. Chris Heuisler, wani kocin da ke aiki kamar Westin Hotels & Resorts' RunWESTIN concierge. Wannan yana nufin bai kamata ku kai ga maƙasudi mai ƙarfi kamar mafi kyawun mutum ba? "Ba komai ba. Bayyanannen buri masu buri na iya zama masu jan hankali sosai. Amma a hada shi da akalla wani ƙuduri guda ɗaya wanda ya fi dacewa." Haɗa makasudin lokacin baki da fari tare da wani abin da ya fi sauƙi kamar gudanar da tseren kaya ko ɗaukar tsere.

Fifita Rigakafin Rauni

Jason Fitzgerald, wani kocin USA Track & Field da kuma wanda ya kafa Strength Running ya ce "Rigakafin raunin tunani ne bayan yawancin masu tsere, wanda babban kuskure ne." "Yakamata a gina shi cikin horon da kansa." ƙudiri don kasancewa mai faɗakarwa game da rigakafin rauni maimakon yin aiki lokacin da raɗaɗi da raɗaɗi suka zo tare. Wannan ya hada da samun isasshen bacci da kuma amfani da abin nadi na kumfa don kowane matsatsi ko tsoka, in ji Fitzgerald. Mafi mahimmanci, yana ba da shawarar "sandwiching" yana gudana tsakanin ɗumama ɗumi-wanda ya haɗa da runguma, hawan dutse, da jujjuya ƙafa-da mintuna 10 zuwa 30 na manyan motsa jiki kamar katako, gadoji, karnukan tsuntsaye, da sauran motsi. "Idan kuna tunanin ba ku da lokaci don aikin rigakafin, ba dade ko ba dade ba za ku sami lokaci don raunin da ya faru," Fitzgerald ya yi gargadin. (Dubi ƙarin hanyoyin mafi kyau don guji rauni yayin horo don Marathon.)

Yi rijista don Gasar Goal

Samun kwanan wata akan kalanda don yin aiki zuwa na iya zama abin motsawa. Yi rijista don tseren da ke faranta muku rai kuma zai ƙarfafa ku don ci gaba da horarwa, ko dai tafarkin sabon tazara ne, taron jerin guga, ko tsere a wurin da kuke son ziyarta koyaushe. Idan kun saba fuskantar tseren marathon na rabin-Maraths, me yasa ba za ku yi niyya na tseren mil ba kuma kuyi aiki da sauri? Idan baku taɓa yin tsere ba kafin, yi rijista don 5K a cikin 'yan watanni, ko ma kawai ɗaya daga cikin Mafi kyawun tseren Mile a Amurka Amma ba za ku iya yin rajista kawai ba; dole ne ku yi horo kuma. Magill ya ce "Gogaggen masu tsere kan yi niyyar tseren ƙalubale a matsayin abin ƙarfafawa ga sabuwar shekarar horo," in ji Magill. "Matsala kawai ita ce sau da yawa suna mantawa don ƙirƙirar jiki wanda zai iya magance sabon tsere." Anan ne ƙudurin mu na gaba ya shigo.

Gina Jiki Mai Gudu

An sa hannu don wannan tseren? "Ga ƙwararrun ƙwararrun masu tsere, bai kamata manufar ta zama tazarar tsere ba; kamata ya yi ta ƙware ta ta hanyar gina jiki mai dacewa wanda zai iya tafiyar da nisan tsere da tseren cikin sauƙi," in ji Magill. Idan kai ɗan tsere ne mai ci gaba da bugun ƙafar ƙafa huɗu zuwa shida a mako, yanke shawarar gina jikin tseren ku a wannan shekara ta ƙara kwana ɗaya ko biyu a kowane mako na ci gaba da motsa jiki mai ƙarfi kamar tsallake, ɗaurewa, da butt harbi zuwa ayyukanku na yau da kullun. . Haɗa kwana ɗaya a mako na gajarta, amma tudu mai tsayi yana maimaitawa. Misali, Magill yana ba da shawarar hawan mita 50 shida a kashi 90 na babban ƙoƙarin ku tare da mintuna biyu ko uku na farfadowa. Kuma shirya tsawon kwana ɗaya na tazarar gudu, kamar zagaye shida na mintuna biyu a gudun tseren 5K tare da mintuna uku na tsere tsakanin maimaitawa. (Ƙari yana iya sa ku sauri! Gano yadda ake Aske Minti a Kashe Mile ɗinku.)

Ba da agaji a tseren

Idan kun taɓa yin tsere, kun sami kopin ruwa ko lambar yabo daga mai sa kai. Su ne kashin bayan ma'aikatan ranar tseren. Amma suna yin fiye da haka, ciki har da kafawa, tsaftacewa, sarrafa kwas, sarrafa kaya, ba da abinci da ruwa, fara'a, da kuma taimaka wa masu tsere daga murjani har zuwa ƙarshe. A wani babban taron kamar marathon, za su sanya sauye-sauye na sa'o'i 8 kuma wani lokacin ya fi tsayi. Shiga darajarsu yana ɗaya daga cikin abubuwan gamsarwa da zaku iya yi a matsayin mai gudu. Heuisler ya ce "Kuna ba da gudummawa ga al'umman da ke gudana da ke tallafa muku da motsa ku," in ji Heuisler. Za ku dandana kuma ku yaba da aiki tuƙuru da ke shiga cikin aikin sa kai. Ƙari ga haka, ba da rancen hannu ga wasu mutane yayin da suke tsere kawai na iya ƙarfafa naku horo.

Ka Kira Kanka Mai Gudu

Kusan mutane miliyan 50 sun gudu aƙalla kwanaki 50- kusan sau ɗaya a mako- a cikin 2013, amma da yawa ba sa tunanin kansu a matsayin masu tsere. Ku yanke shawara don canza wannan shekara ta hanyar yin la'akari da wanda kuke da abin da kuke yi, maimakon wanda ba ku da abin da ba za ku iya yi ba. Jenny Hadfield, kocin, marubuci, kuma marubucin Gudu Ga Mutane. Idan buga titin wani bangare ne na yau da kullun kuma muhimmin sashi na motsa jiki na yau da kullun-komai saurin ko nisa ka yi, da kuma ko ka shiga tsere ko a'a-to lokaci ya yi da za a fara neman taken. Kawai, idan ka gudu, kai mai gudu ne. Rungume shi.

Nemo Abokin Gudu

Idan koyaushe kuna gudana kai kaɗai, yanke shawarar nemo aboki mai gudu ko shiga ƙungiya ko ƙungiya. Har yanzu kuna iya gudanar da wasu ayyukan motsa jiki na solo, amma bincike ya nuna cewa horarwa tare da sauran jama'a na inganta haɓaka aiki. Nazarin daya a cikin Jaridar Social Sciences sun gano cewa mutanen da suka yi hawan keke tare da wanda suka ga ya dace sun fi motsa jiki fiye da lokacin da suke aiki su kadai. Kuma bincike da aka buga a mujallar Wasanni, Motsa Jiki, da Ilimin Ilimin Aiki gano cewa masu gudu da masu ninkaya a hankali a cikin abubuwan da suka faru na daidaiku sun nuna mafi kyawun ci gaba yayin fafatawa da ƙungiya. Don haka nemo abokin gudu ko tayin don takawa aboki a tsere mai zuwa. Kuna iya zama mafi kyawun gudu.

Sake sabunta jerin waƙoƙinku

Sauraren kiɗa kafin, lokacin, da kuma bayan tseren ku na iya haɓaka aikin ku da saurin murmurewa, bisa ga binciken da aka buga kwanan nan a cikin Jaridar Ƙarfafawa da Bincike. Masu bincike sun gano cewa sauraron waƙoƙin motsa jiki kafin hanyar lokaci na 5K ya taimaka wajen tayar da masu gudu don lokuta masu sauri. Kiɗan kwantar da hankali bayan haka ya taimaka musu su murmure da sauri. Amma sauraron kiɗa a lokacin motsa jiki yana da tasiri mafi girma. Kuna son tafiya da sauri? Yi hankali a hankali, amma waƙoƙi masu motsa rai, waɗanda suka haifar da sakamako mafi sauri. Don haka ku yanke shawarar ƙara wasu wahayi zuwa ga ayyukanku na yau da kullun, ko dai kafin, lokacin, ko bayan kun yi gudu tare da sabon jerin waƙoƙi. Kuma kar a manta sannu a hankali! (Duba 10 Mafi Shahararrun Waƙoƙin Waƙoƙi na 2014.)

Bita don