Dabaru 8 don Samun Mafificin Fitar Gudunku na Waje

Wadatacce

• Babban Tunanin ku
• Cikakke Form ɗinku tare da Motsin Motsi
• Lace Up A Dama Sneakers
• Yi Tafiya tare da Kabilar ku Mai Kyau
• Kunna abubuwan da kuka fi so
• Yi Lokaci don Kwanciyar Hankali
• Ci gaba da Bibiyar Ci gabanku
• Kada Ku Tsallake kan Horon Ƙarfi
• Bita don

Yayin da yanayin zafi ke tashi kuma rana ta fito daga lokacin hibernation, ƙila za ku yi yunƙurin ɗaukar wasan motsa jiki a cikin babban waje. Amma jogs a gefen titi da hanyoyi sun bambanta da na kan bel, don haka tsarin da kuke bi don tseren waje ya kamata ya nuna hakan.

Babban dalili: Da ƙyar farfajiyar ƙasa, mafi girma ƙarfin ƙarfin ƙasa, wanda shine ainihin ƙarfin da ƙasa ke dawo da shi zuwa jikin da ke hulɗa da shi. Wannan yana nufin filaye kamar siminti da pavement zai haifar da martani mai girma a cikin gidajen haɗin gwiwa da ƙafafu fiye da injin tuƙi mai ɗaukar kuzari. Wannan ba wai kawai zai sa ku yi aiki tuƙuru ba, amma zai gajiyar da ku da sauri kuma yana haifar da matsananciyar damuwa akan gidajen ku. Kuma ba kamar injin tuƙi ba, wanda ke ba da daidaito da kowane mataki, dole ne ku magance duwatsu, wuraren da ba su dace ba, zirga-zirga, ko rashin kyawun yanayi lokacin da kuke gudu a waje, duk waɗannan na iya haifar da rashin daidaituwa ko kuma canza yanayin. gait ka.

Wannan ya ce, akwai matakai da yawa da za ku iya ɗauka don tabbatar da cewa tserenku na waje ya yi nasara. Anan, masu fa'ida suna raba manyan nasihun su don gujewa waje. (Mai dangantaka: Jagoran ku game da Gudun Hijira)

Babban Tunanin ku

Yanayin kwarara yana farawa da faranti mara fa'ida, ba tare da ɓarna ba. "Kuna so ku kasance da kwanciyar hankali a jikinku a waje," in ji Kara Goucher, ƙwararren mai tseren nesa kuma tsohuwar 'yar Olympia wacce ke atisaye akan hanyoyin kusa da gidanta na Colorado. Goucher yana ba da shawarar sake maimaita wannan ɗan gajeren sashi na hanya don dacewa da yanayin har sai ya zama yanayi na biyu, sannan ɗauki wannan ƙarfin gwiwa da ƙwaƙwalwar tsoka zuwa doguwar jaunts.

"Don fita daga kan ku kuma ku ji daɗin gudu, Ina so in maimaita wa kaina kalma mai ƙarfi ko mantra yayin da na fara tafiya," in ji ta. "Maganar ikonka na iya kasancewa ko ƙarfin hali. Maimaita shi yana taimaka muku ci gaba da aikin da ke hannun ku kuma ku rufe sauran. (Ba za a iya yanke shawara idan yakamata ku buge hanyoyin ko hanya ba? Ga bambanci tsakanin nau'ikan gudu biyu.)

Cikakke Form ɗinku tare da Motsin Motsi

Maimakon yin tunanin dabarun ku, saita kanku don zama masu ruwa -ruwa yayin tafiyar ku ta waje. Annick Lamar, wani koci tare da New York Road Runners ya ce "Hanyar da za a samu waɗancan matakai masu kyau, ƙwanƙwasa gwiwa, da kuma daidaitawa mai kyau don mafi kyawun nau'i na gudu shine ta hanyar karamin haɗin motsa jiki kafin ku gudu," in ji Annick Lamar, kocin tare da New York Road Runners. Hannunta guda huɗu waɗanda ke yin abin zamba:

• Knee ya kama: kawo gwiwa na hagu zuwa kirji, sannan a rike, dakata, da saki; ɗauki mataki, kuma maimaita tare da gwiwa na dama
• Miƙewa huɗu: dawo da ƙafar ƙafar hagu zuwa glute, sannan a riƙe, ɗan dakata, da saki; ɗauki mataki, kuma maimaita tare da idon sawun dama
• Tafiya yana miƙewa: kai zuwa ƙafar ƙafar hagu da ƙafar hagu madaidaiciya, diddige a ƙasa, da gwiwa na dama, sannan ka tashi ka maimaita tare da ƙafar dama madaidaiciya.
• Tafarkin diddige zuwa yatsu: yi gaba 25 ƙafa a kan diddige, juyawa, sannan komawa baya ƙafa 25 akan yatsun kafa

"Yin dumama da wannan atisayen sau uku a mako zai samar maka da ingantattun injiniyoyi," in ji Lamar. (Wadannan motsa jiki da kwanciyar hankali za su sami aikin.)

Lace Up A Dama Sneakers

Ba kome yadda salo mai saɓin takalminku na waje zai yi kama, yana nufin abin da ake nufi su yi: kariya, tallafi, matashin kai, da tabbatar da ƙafarku lokacin da take hulɗa da ƙasa. Zaɓin sneaker da ya dace don ƙafar ƙafa yana da mahimmanci. Don cire hasashen abin da takalmin yake mafi kyau a gare ku, kai zuwa kantin sayar da ƙwararru na gida. Ƙila ƙwararrun ƙwararrun kantin za su duba ƙafar ku kuma suyi amfani da bayanin don nemo madaidaicin sneaker a gare ku. (Mai Alaƙa: Mafi kyawun Gudun Gudun da Takalma na Wasanni ga Kowane Mai Aiki, A cewar wani likitan likitanci)

Idan kuna tashi solo a kan neman ku na masu tsere na waje, ta yaya za ku sani idan da gaske kun sami cikakkiyar takalman ku? Takawar ku na iya ba ku ambato, in ji Sean Peterson, guru na samfur a dillalan Wasannin Runner Road. Kuna son ganin sutura daidai tsakiyar tsakiyar kafa. "Wannan yana nufin kuna cikin takalmin da ke dacewa da abin da jikinku yake so ya yi," in ji Peterson. "Ƙarin sawa a cikin ƙafar ƙafa na iya nufin cewa kuna birgima kaɗan kuma kuna iya amfana daga ƙarin kwanciyar hankali a cikin takalmin ku." Sabanin haka - sawa a waje na takalmin - na iya nufin ku a zahiri mirgine ko kuna cikin takalmin kwanciyar hankali lokacin da ba ku buƙatar zama. A shari'ar ta ƙarshe, "duk lokacin da kuka sauka, wannan madaidaicin matsayi a ƙofar zai tilasta wa jikin ku da ƙafar ku yin wani abu kaɗan na halitta," in ji shi. Gwada wani shago na musamman ko Fit Finder a roadrunnerports.com don jagorar jagora.

Yi Tafiya tare da Kabilar ku Mai Kyau

Wataƙila kuna yin gudu a waje solo kwanakin nan, amma ba yana nufin ba za ku iya jin jan fakitin ba. Alexandra Weissner, mai haɗin gwiwa na bRUNch Running, wanda ya canza yanayin 5K da 10K na saduwa da ci ga abubuwan da ke faruwa a kafofin watsa labarun yayin kulle COVID. "Nemi wata al'umma da za ku iya haɗa kan layi ta hanyar ƙalubale masu ban sha'awa, horo, da ƙari," in ji ta.

Sauran ayyukan gumi na zamantakewa don masu tsere sun haɗa da Shirin Nuwamba, wanda ke da ɓangaren horo na ciki, da Midnight Runners, waɗanda ke fita bayan duhu. Yawancin kungiyoyin ayyukan Nuwamba suna yin taronsu akan layi, in ji Lazina Mckenzie, shugabar al'umma a Edmonton, Alberta, don haka zaku iya shiga daga ko'ina. "Da zarar kun fito, dukkan mu iri daya ne komai matakin da muke da shi," in ji ta. "Muna shiga cikin tunani iri ɗaya."

Kunna abubuwan da kuka fi so

Tabbas, sauraron podcast yayin da kuke jog na iya sa ku nishadantar da ku, amma idan kuna son samun mafi kyawun gudu na waje, sanya jerin waƙoƙin Spotify da kuka fi so. Nazarin 2017 ya gano cewa mutanen da ke motsa jiki tare da kiɗa na iya yin matsakaicin tsawon mintuna 15 fiye da waɗanda suka karya gumi ba tare da shi ba. Bugu da ƙari, bincike ya gano cewa sauraron motsa jiki, kiɗa mai ban sha'awa a lokacin maimaitawa, ayyukan juriya (kamar gudu) na iya rage ƙididdiga na aikin da aka gane (aka RPE, yadda kuke jin kamar jikinku yana aiki). (Anan akwai ƙarin hanyoyi don yaudarar kanku don yin aiki tuƙuru yayin aikinku.)

Yi Lokaci don Kwanciyar Hankali

Bayan tseren ku na waje, yi tafiya kaɗan don a hankali rage jinkirin bugun zuciyar ku da rage hawan jini. "Har ila yau, yana iya taimakawa wajen haifar da tsarin juyayi na parasympathetic don haka za ku iya shakatawa kuma ku canza zuwa abin da ke gaba a cikin kwanakin ku," in ji Danny Mackey, babban kocin na Pro Brooks Beasts Track Club a Seattle. Mintuna biyar zuwa 10 yakamata ya zama isasshen lokacin hutawa. "Har ila yau, jinkirin numfashi ta hancin ku zai taimaka a cikin fa'idodin da ke sama." (Mai dangantaka: Dalilin da yasa Ba za ku taɓa Tsallake Kwaskwarimar Aikinku ba)

Ci gaba da Bibiyar Ci gabanku

Ko kuna fita daga gidanku a karon farko ko kuma ku mai tsere ne na tsawon rayuwa, rubuta burin ku na yau da kullun yakamata ya zama wani ɓangare na ayyukanku na farko da na bayan-motsa jiki. Kafin ka buga bakin titi, rubuta burinka don motsa jiki (watau gudu na minti 30 tare da taki na 9-minti a kowace mil). Da zarar kun gama aikinku na waje, rubuta abin da kuka yi* a zahiri * da yadda ya ji (watau gudu na mintuna 30 tare da tazarar mintuna 10 a kowane mil-yana jin ƙalubale amma zai yiwu). Lokacin da kuka tabbatar da burin ku, ƙaddamar da kanku ga tsari, kuma ku ci gaba da bin sa, za ku iya ganin yadda kuke girma a matsayin mai gudu. Kuna iya amfani da alƙalamin makaranta da takarda ko ɗaya daga cikin waɗannan aikace-aikacen da ke gudana kyauta don ci gaba da shafuka akan ci gaban ku.

Kada Ku Tsallake kan Horon Ƙarfi

Weaukar nauyi ba zai zama kamar babban fifiko ba idan kuna gudu a waje, amma kuyi tunanin hakan kamar haka: Mai tsere wanda ke da ƙafafu masu ƙarfi da ƙwarin gwiwa amma raunin babba mai ƙarfi da ƙarfi baya ba wa jikin su cikakkiyar daidaiton dacewa. Pascal Dobert, wani koci na fitattun Nike Bowerman Track Club ya ce "Amfanin aikin da ake samu na horarwa mai ƙarfi ya zo ne daga kasancewa mai ƙarfi, ƙarfi, da inganci." galibi ba a yin niyya da kyau yayin motsa jiki. ”

Wannan shine dalilin da ya sa kulob din ya ƙunshi jerin gadoji na glute ta amfani da maɗaukakiyar madauki da jerin gwano da katako na gefe. A masu tseren hanya na New York, azuzuwan gudu na kwana biyar a mako sun haɗa da kwana biyu na motsa jiki-katako, gadoji mara kyau, tsuguno, huhu mai tafiya, ɓoyayyen ɓoyayyiya, ma'aunin kafa ɗaya-bayan gudanar da sauƙi. (Masu Alaka: Mahimman Mahimmancin Horon Giciye 5 Duk Masu Gudu Bukatar)

Makon mako mai gudana na waje, gami da horo na ƙarfi, na iya zama kamar haka: Talata ranar ƙalubale ce (tura hanzarin ku, yin tsere ko tuddai); Laraba rana ce mai sauƙi, tare da ƙarfin motsawa bayan gudu; Alhamis alubale ne; Jumma'a wata rana ce mai sauƙi, tare da ƙarfin bayan gudu; kuma Asabar ce mai nisa. Yi la'akari da shi kamar abin nadi-coaster tare da kwanakin ƙalubale a sama, kwanaki masu sauƙi a ƙasa.

Bita don