Dalilai 25 masu kyau da yasa ba za a gudanar da Marathon ba

Wadatacce

• Ba Ku Yi Horarwa Ba
• Ba ku da niyyar Horar da Isa
• Rayuwar zamantakewar ku na iya wahala
• Chafing
• Marathon suna da tsada
• Suna cutar da tsarin garkuwar jikin ku
• A zahiri kuna ƙin Gudun
• Ba Hanyar Tabbatacce Ba ce don Rage nauyi
• Ba Uzuri ba ne don cin Duk abin da kuke so
• Ba Za Ku Yi Sauri ba
• Kuna iya Kasancewa cikin Haɗari don Yawan Ruwa
• Babu Wanda Yasan Yadda Zai Koyar Da Ku Ta Hanyar Farfaɗowa
• Shugaban ku baya cikin wurin da ya dace
• Gut ɗinku zai tafi kowane iri na mahaukaci
• Dole ne ku ci Gu
• Marathon na iya cutar da zuciyar ku
• Ko Ko Dakatar Da Shi
• Kuna Ƙarin Mai Gudun Kai
• Abokan ku sun gaji da ba da gudummawa ga Dalilin ku
• Zai Iya Cutar da Gwiwar ku
• Yana iya haifar da Shin Splints
• Kuna iya Excel a Short Distances
• Manta Game da Pedicures
• Ga Duk Wani Dalilin Ba daidai ba
• Bita don

Tabbas abin mamaki ne don yin nisan mil 26.2, amma ba kowa bane. Kuma tun da muna cikin lokacin farin ciki na gasar gudun fanfalaki- shin wani shafin Facebook ne mai cike da lambobin yabo na gama-gari da lokutan PR da kuma neman taimakon agaji?! Hey, yana da kyau idan ba ku son yin marathon. A zahiri, kimiyya ma na iya kasancewa tare da ku. Anan akwai dalilai 25 masu inganci don kada ku gudu.

Ba Ku Yi Horarwa Ba

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Jeff Gaudette kwararren mai tseren tseren ya rubuta cewa yakamata ku kasance masu niyya zuwa matsakaicin kusan mil 40 a mako don makonni biyar zuwa shida idan kuna son tabbatar da kyakkyawan rana akan hanya. Idan har yanzu ba ku kasance a wannan ma'aunin ba, tabbas yana da kyau ku zauna wannan.

Ba ku da niyyar Horar da Isa

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Idan dalili No. 1 ya shafi ku, yana da daraja samun ɗan fahimta. Idan ba ku gama ba da horo ba saboda kawai ba ku son yin aiki tukuru, wataƙila 10K ya fi kopin shayi.

Rayuwar zamantakewar ku na iya wahala

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Manta lokutan da aka kashe a zahiri tsere. Horowa shi ne alƙawarin lokaci mafi girma. Zai ɗauki lokaci mai yawa don shiga makonni 40-mil, kuma yana iya zama da wahala don dacewa da wajibcin zamantakewa-musamman waɗanda suka haɗa da ci da sha ba tare da ɓata lokaci ba cikin tsarin horon ku. Idan baku shirya barin wasu abubuwan jin daɗi ba, watakila wannan ba shine shekarar ku ba.

Chafing

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Ga tunani mai daɗi: Za ku yi gudu na dogon lokaci har shafa fata na cinyoyinku ko rigar wasanku ko tee ɗin auduga na iya cutar da ku a zahiri. Masu tseren Marathon za su yi ƙoƙari su gamsar da ku cewa duk abin da kuke buƙata shine jelly mai ko wasu guntun wando, amma shin da gaske ya cancanci haɗarin?

Marathon suna da tsada

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Idan kuna son gudanar da ɗayan manyan marathon 25 a Amurka zaku iya tsammanin kashe sama da $ 100 kawai don shiga. Farashin matsakaicin kuɗin shigarwa ya haura da kashi 35 daga 2007, sau uku da rabi fiye da hauhawar farashin kaya, Esquire rahotanni. A wasu jinsi, alamun farashi masu tsada suna hana yin rajista. Duk da haka, masu shiga ba su da fa'ida a manyan marathon, kuma waɗannan kuɗin rajista sun ƙunshi manyan abubuwan more rayuwa da nishaɗi da haɓaka matakan tsaro.

Suna cutar da tsarin garkuwar jikin ku

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Aikin motsa jiki na yau da kullun na iya taimaka muku kasancewa cikin ƙoshin lafiya ba tare da lokacin sanyi da mura ba, amma motsa jiki da yawa na iya haifar da sakamako mara kyau. (Komai bincike. farfesa a fannin ilimin motsa jiki a Jami'ar Loughborough da ke Leicestershire, Burtaniya ya ce a cikin wata sanarwa.

A zahiri kuna ƙin Gudun

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Idan kuna son yin gudu, marathon na iya zama ci gaban dabi'a na ayyukanku na yau da kullun. Amma idan da gaske ba ku son yin labule kan lamini, tilasta kan ku don cin tseren wannan girman ba zai zama babban tunani ba. Akwai tabbatattun shaidu don tallafawa gaskiyar cewa mun manne da ayyukan motsa jiki waɗanda ke daidai da halayenmu. Don haka ku saurari muryar da ke gaya muku ba gudu ba ne shi a gare ku, kuma ku sami wani ƙalubalen da ke da daɗi.

Ba Hanyar Tabbatacce Ba ce don Rage nauyi

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Ƙaddamar da manufa kamar marathon na iya zama abin ƙarfafawa ga mutanen da ke neman slim down da siffar ta hanyar tseren rana, amma horon marathon ba ya maye gurbin shirin asarar nauyi. Marathoning-da gudu gabaɗaya-ba koyaushe ke haifar da asarar nauyi ba, musamman idan ba ku canza yanayin aikinku na yau da kullun ko ɗaukar matakan, in ji mai kafa Born Fitness Adam Bornstein.

Ba Uzuri ba ne don cin Duk abin da kuke so

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Kawai saboda kuna buƙatar ƙarin carbs don mai ba yana nufin waɗanda yakamata su fito daga pizza ba. Haka ne, kuna ƙona adadin kuzari da yawa akan duk waɗancan dogon gudu, amma wannan ba yana nufin abinci mai gina jiki ba shine muhimmin sashi na horo mai lafiya. A gaskiya ma, cin abubuwan da ba daidai ba na iya lalata kuzarin ku ko kushe tare da narkewa (ƙari akan wancan daga baya). Kuna da kyau ku ɗora kan carbs daga hatsi gabaɗaya kamar baƙar fata shinkafa da quinoa, da kuma haɓaka ayyukanku tare da furotin mai ɗimbin ƙarfi don kuzari da murmurewa da ƙoshin lafiya na zuciya kamar waɗanda ke cikin man zaitun da avocado. (Duba ƙarin abinci mai kyau ga masu gudu a nan.)

Ba Za Ku Yi Sauri ba

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Lokacin da kuka mai da hankali sosai kan cimma burin ku na nisan miloli, za ku iya barin wasu bangarorin horo su faɗo a hanya, a cewar Lokacin Gudu mujallar. "Lokacin da muke amfani da duk lokacinmu da ƙarfinmu don nisa, muna ƙoƙarin tsayayya da ayyukan ci gaba kamar inganta tsari da ƙarfi," in ji babban editan Jonathan Beverly a cikin 2011. Mafi kyawun yanayin yanayin: Ba za ku zama mafi kyau ba. ko mai saurin gudu. Mafi munin yanayi: Yin watsi da tsarin ku da ƙarfin ku yana haifar da rauni na gefe.

Kuna iya Kasancewa cikin Haɗari don Yawan Ruwa

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Shan ruwa da yawa, wanda aka sani da hyponatremia, ba kawai yana da wuya ba amma yana da wahalar yi. Koyaya, bincike yana ba da shawarar cewa masu tseren marathon na iya kasancewa ɗaya daga cikin mafi yawan mutanen da ke cikin haɗari idan aka zo ga wannan yanayin mai ban tsoro. Yana iya kasancewa bayan tsere mai ƙarfi, masu tseren marathon ba za su iya fahimtar ambaliyar jikinsu da H2O da yawa ba, amma haɗari ne mai inganci.

Babu Wanda Yasan Yadda Zai Koyar Da Ku Ta Hanyar Farfaɗowa

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Bayan nisan mil 26.2 na yaye da hawaye-da watanni na horo-yawancin mutane suna cikin yanayi don ɗan hutu daga gudu. Amma kimiyya ba ta san yadda yakamata ku ciyar da waɗannan makwanni biyu masu mahimmanci ba bayan babban tseren don murmurewa mafi kyau. Wasu masana za su gaya muku cewa ku ɗauki hutu na kwana ɗaya don kowane mil da kuka gudu, yana ba ku kwanaki 26 ba tare da wahala ba bayan wannan marathon. Wasu za su ba da shawarar jujjuyawar baya, wanda ke ba ku damar sannu a hankali ku koma cikin horo na gasa. Amma saboda masu bincike ba za su iya tambayar marathoners masu murmurewa don gudanar da wani kawai ba, ba za mu taɓa sanin tsawon lokacin da zai ɗauka ba, masanin ilimin motsa jiki Timothy Noakes ya gaya wa Jaridar New York.

Shugaban ku baya cikin wurin da ya dace

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Yana da sauƙi a mai da hankali kan horo na zahiri kuma ɗauka cewa zaku kasance masu taurin kai idan lokacin ya zo. Amma, a cikin kalmomin fitaccen ɗan wasan Ironman Lisa Bentley, marathon shine "kawai tsawon lokaci don mai da hankali." Ba wai kawai wasan tunanin ku na buƙatar shiri ba, yana kuma buƙatar lokacin murmurewa-kuma ba mu san ainihin lokacin da ake ɗauka don shawo kan gajiyar tunanin ba, ko dai.

Gut ɗinku zai tafi kowane iri na mahaukaci

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Ko'ina daga kusan kashi 30 zuwa 50 na masu tsere na nesa za su sami wasu nau'ikan matsalolin motsa jiki da suka shafi motsa jiki, kuma wannan ƙididdiga na iya zama mafi girma a tsakanin marathoners, rahoton Active.com. Tabbas, akwai dabaru kaɗan na cinikin cinikin don ƙoƙarin guje wa wucewar tafiye-tafiye zuwa abubuwan da ke cikin tukunya.Amma ba za ku fi son abubuwan da ke cikin ku ba?

Dole ne ku ci Gu

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Lafiya, ba lallai bane. Amma masu tsere masu nisa da yawa suna rantsuwa da kariyar gel "suna mamaye wani wuri mai duhu a wani wuri tsakanin ruwa da abinci," kamar yadda Greatist ya faɗi da daɗi. Yana da duk mahimman abubuwan haɗin abinci mai tsaka-tsakin tsaka-tsaki, kuma daidaiton squishy yana sauƙaƙa tsotsewa ba tare da karya matakan ku ba. Amma ba ku fi son cin abinci na ainihi ba ?!

Marathon na iya cutar da zuciyar ku

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Tabbatar da Gaskiya: Kuna iya yin tseren marathon kuma ku kasance cikakke da yawa fiye da yadda kuke zato. (Yi haƙuri!) Matsalar ita ce ga waɗancan masu tsere marasa ƙarfi, lalacewar zuciyar da aka tara akan tsere mai ƙarfi na iya wuce tsawon watanni bayan ƙetare layin ƙarshe. Labari mai dadi shine zaku warke, amma kuna iya zama masu rauni ga wasu matsalolin zuciya kafin kuyi, a cewar binciken 2010.

Ko Ko Dakatar Da Shi

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Yana da wuyar gaske, amma an san marathon yana cutar da zuciya sosai lokaci zuwa lokaci. Kimanin mutum ɗaya cikin kowane masu tsere 184,000 "sun faɗi ga kamun zuciya bayan marathon," Rahoton Discovery. Masu tsere da ke cikin haɗari suna da yanayin zuciya mai mahimmanci, don haka yana da mahimmanci tuntuɓi likitan ku kafin shiga shirin horo na kowane iri.

Kuna Ƙarin Mai Gudun Kai

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Idan faifan lafiyar ku na jama'a kawai yana sa ku rashin jin daɗi, tsallake tsere. Abu na ƙarshe da kuke buƙata yayin tseren marathon shine baƙon da ke jin daɗin sunanka. Kuna iya yin tsere har zuwa tsawon da sauri da sauri kamar yadda kuke so ba tare da kukan magoya baya ko lambar yabo ta masu kammalawa ba, kuma za ku more jin daɗin ta.

Abokan ku sun gaji da ba da gudummawa ga Dalilin ku

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Yin gudu don sadaka shine nasara-nasara: Marathoner yana samun wuri mai sha'awar shiga cikin tseren da ke da wuyar shiga yayin da yake amfana da wani dalili na kusa da zuciyarsa a cikin tsari. Amma yayin da fagen ayyukan agaji da ke cikin tseren gudun fanfalaki da gudummawar da suka yi ragi suka kasance tun daga ƙarshen '90s, lambobi da alama suna raguwa a cikin 2013, Jaridar New York rahotanni. Misalin Marathon na birnin New York na shekarar 2013, alal misali, har yanzu ba a sayar da shi makonni kadan kafin a fara gasar, in ji shugabar masu tseren titin New York Mary Wittenberg. Lokaci, inda suka kira shi "wanda ba a taba ganin irin sa ba."

"Yana da matukar wahala, na yi imani, a yi wannan shekara bayan shekara," mai shirya marathon NYC George A. Hirsch ya ce game da masu tsere wadanda dole ne su cika bukatun bayar da gudunmawa don yin tsere. "Za ku dawo kan wannan tafkin na abokan ku."

Zai Iya Cutar da Gwiwar ku

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Kusan kowa zai ba ku ra'ayin kansa kan ko gudu ba shi da kyau ga gwiwoyinku. Ilimin kimiyya ya yi gaba da gaba, amma masana sun saba yarda cewa gudu na zahiri yana da kyau ga gwiwoyinku - da sauran ƙasusuwa da haɗin gwiwa.

Koyaya, akwai wasu yanayi masu haɓakawa waɗanda ke haifar da haɗarin gudu, wanda bi da bi zai iya yin marathon-da duk horo-mummunan ra'ayi. Yanayin gwiwa ko raunin gwiwa na iya zama mafi muni ta hanyar buguwa akai -akai. Wasu shaidu suna ba da shawarar cewa horo na marathon na iya zama mafi lahani ga gwiwoyin mutane masu kiba. Yadda kafarka ta bugi kan shimfidar wuri da kuma kara nisan nisan tafiyarku ko saurin gudu na iya taimakawa ga matsalolin gwiwa, rahotannin LiveScience.

Yana iya haifar da Shin Splints

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Akwai 'yan raunin gudu da suka fi zama ruwan dare fiye da wannan mummunan zafi tsakanin idon sawu da gwiwa. Horon Marathon shine cikakken girke-girke na bugun bugun zuciya da "munanan toos"-yin sauri, da sauri, ko tsayi, "a cewar Mayo Clinic. -tsofaffin sneaks (lace ɗaya daga cikin waɗannan madaukai, zaɓin manyan fasaha maimakon).

Kuna iya Excel a Short Distances

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Idan ba na halitta ba ne a tsere mai nisa, ƙila za ku ɓata kuzarin ku don kammala marathon kawai lokacin da za ku mamaye guntun tsere. Masu tsere masu shekaru 20 zuwa 30 suna da kashi 3.3 kawai na mahalartan triathlon, a cewar Waje mujallu, wanda ke nufin cewa "gasar kayan aiki a cikin rukunin shekarunku ba za su sake zama siriri ba." Yawan shekarun marathoners ya kai kusan kashi 6 na mahalarta, a cewar MarathonGuide.com.

Manta Game da Pedicures

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Idan ba ka jin daɗin la'akarin farcen yatsa na baki a matsayin "la'akarin hanya," yana iya zama lokaci don sabon sha'awa.

Ga Duk Wani Dalilin Ba daidai ba

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Ko saboda saboda da alama kowa ya gudanar da tseren gudun fanfalaki ko kuma koyaushe kuna tunanin za ku kammala ɗaya kafin 40 ko ƙaramin ɗan'uwanku ya kuskura ku, a cikin ra'ayinmu mai tawali'u, kawai kyakkyawan dalili na yin marathon shine saboda kuna son gaske . Idan ba haka ba, toshe matsi na tsara kuma ku yi alƙawarin ba za ku hukunta kanku ba - kun fi nisan tafiyarku.

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