Yadda Gudun Hanya Ya bambanta Da Gudun Hanya
![ALL NIGHT WITH THE POLTERGEIST IN THE APARTMENT BUILDING, I filmed the creepy activity.](https://i.ytimg.com/vi/BopOdX-Q1Jk/hqdefault.jpg)
Wadatacce
- Menene hanyar gudu kuma ya bambanta da gudun hanya?
- Yadda ake Nemo Mafi Kyawun Hanyar Gudun Gear
- Mafi kyawun Yanar Gizo Masu Gudun Yanar Gizo don Neman Hanya
- Me Yasa Masu Gudun Hanya Suna Bukatar Ƙarfin Horarwa
- Yadda Za a Inganta Lokacin Aiki -da Dalilin da Ya Kamata
- Yadda Ake Gyara Tafiya don Gudun Hanya
- Me yasa Shiga Hannuwanku da Mahimmancinku Mahimmaci ne
- Yadda Ake Jagoran Gudun Saukowa
- Muhimmancin Hiking Power
- Abin da ake tsammanin A matsayin Mafari don Gudun Hanya
- Bita don
![](https://a.svetzdravlja.org/lifestyle/how-trail-running-is-different-from-road-running.webp)
Idan kai mai tsere ne, ɗaukar tseren tafiya tabbas yana kama da hanya madaidaiciya don aurar da wasannin da kuka fi so tare da so na waje. Bayan haka, wanene ba zai yi cinikin cunkoso ba, titin titin titi don taushi, hanyoyin shiru tare da kyawawan ra'ayoyi.
Amma sauyawa zuwa hanyar tafiya ba ta zama madaidaiciya kamar tafiya daga kan titi zuwa datti - gaskiyar da za ku gano da sauri tare da ciwon idon sawu, ƙona quads, wataƙila har da wasu ɓarna da ɓarna bayan tafarkin ku na farko. (Masu Alaka: Abubuwa 5 Na Koya Daga Gasar Gudun Tafiya Na Farko)
"Canzawa daga hanyoyi zuwa hanyoyin yana ɗaukar ɗan haƙuri," in ji Courtney Dauwalter, mai rikodin rikodin Salomon wanda ke ba da gudunmawar tazara mai nisa. (Fadakar Badass: Dauwalter ba wai kawai ya rushe rikodin a kan tseren mita 200 ba akai-akai, amma kuma tana shan taba manyan mutanen da ke bin ta.)
Za ku buƙaci kaya daban -daban, horo daban -daban, da alamu daban -daban don samun rataya. Amma la'akari da ladan ku shine ƙasa mai laushi tare da ƙarancin tasiri ga ƙananan jikin ku, lokutan amsawa da sauri, mafi kyawun hotunan #runnerslife, da duk fa'idodin kiwon lafiya na kasancewa cikin yanayi, ƙoƙarin yana da ƙima.
Anan, abubuwa 9 da za ku tuna idan kuna son shiga cikin gudu.
Menene hanyar gudu kuma ya bambanta da gudun hanya?
"Duk lokacin da kuka canza daga hanya da shimfidar shimfida mai kyau zuwa hanya da ƙasa mara kyau, akwai ƙarin damuwa a jiki da tunani," in ji triathlete da mai horar da Bob Seebohar, RDN, CSCS, maigidan eNRG Performance a Littleton, CO. Yankin bai daidaita ba kuma a tsaye yawanci sun fi tsayi, don haka za ku ƙone ƙarin adadin kuzari.
Amma babban canji da gaske yana zuwa a bangaren tunani: "Gudun hanyoyin, kuna buƙatar kula da ƙasa, ƙafarku, da namun daji," in ji Dauwalter. "Yana ɗaukar ɗan ƙaramin ƙarfin tunani saboda ba za ku iya rarrabewa ba kuma kawai ku sake maimaita irin wannan tafarkin akai -akai - matakinku yana canzawa yayin da hanyar ke canzawa." (Ƙari anan: Muhimman Fa'idodin Gudun Trail)
Yadda ake Nemo Mafi Kyawun Hanyar Gudun Gear
Yawancin kayan aiki na iya canzawa daga hanya zuwa sawu, amma kuna buƙatar siyar da takalman ku: An tsara takalmin don hanya ya zama mai nauyi da sauri lokacin da ake tafiya akan kankare ko shimfida, amma kuna buƙatar jan hankali, kwanciyar hankali, da dorewa don karewa ƙafarka a kan duk wuraren da za ka gamu da su a kan hanya (duwatsu, laka, yashi, tushe).
Babban filin fasaha zai yi kira ga manyan lugga a kan tafin ƙafa (kamar waɗanda ke kan Hoka Speedgoat ko Salomon Speedcross), amma kyakkyawan takalma na asali (kamar Altra Superior ko adidas Terrex Speed Speed Shoe) ya kamata ya dace da yawancin bukatun mutane, in ji Seebohar. (Har ila yau duba waɗannan mafi kyawun takalman gudu na mata.)
Je zuwa kantin sayar da kayan aiki na gida - za su iya gaya muku waɗanne fasalolin da za ku buƙaci don hanyoyin a yankin ku kuma, kamar yadda tare da takalmin gudu, yana da mahimmanci a gwada samfura da yawa don samun dacewa da ta dace da ƙafafunku, in ji Dauwalter . Bugu da ƙari, za su iya nuna maka zuwa manyan, hanyoyin gida (ko amfani da gidan yanar gizo ko app don nemo hanyoyin da ke kusa da ku - ƙari akan hakan, gaba).
Wasu masu tseren hanya ma suna son sanduna don hawa -bincike ya ce ba a zahiri suna ceton ku da ƙarfi ba amma suna rage ƙimar ƙarfin da ake tsammani (wannan shine yadda motsi ke ji). Sa'an nan, yayin da tafiyarku ke daɗe, rigar hydration mai gudana na iya zama da kyau don riƙe ruwa, abinci, da yadudduka ga kowane nau'in yanayi, in ji Dauwalter.
Mafi kyawun Yanar Gizo Masu Gudun Yanar Gizo don Neman Hanya
Kuna son gwada hanyar gudu, amma ba ku san inda za ku fara (a zahiri) ba? Ko da kun san duk hanyoyin da ke yankin ku, wataƙila kuna son bincika hanyoyin don ziyartar wani wuri. Anan akwai kaɗan daga cikin mafi kyawun albarkatu don nemo hanya mai gudana akan layi.
- Trail Run Project: Masu gudu sun ba da gudummawar mil 227,500+ na hanyoyin zuwa Trail Run Project. Danna kan jihar da kuke sha'awar a cikin kundin adireshin rukunin yanar gizon ko gano ɓoyayyun duwatsu masu daraja a yankinku ta amfani da kallon taswira.
- Hanyar Hanya: Akan Hanyar Rails-to-Trail's Trail Link, zaku iya amfani da fasalin bincike na ci gaba don taƙaita bincikenku zuwa takamaiman wuri, kamar datti ko ciyawa.
- AllTrails: Tare da AllTrails, zaku iya bincika bita da gudummawar mai amfani da hotunan hanyoyin ko ƙirƙirar taswirar ku ta al'ada. Tare da sigar pro $ 3/wata, zaku iya zazzage taswirori don amfani da layi kuma ku ba da lambobi har zuwa 5 zuwa ga ainihin lokacin ku lokacin da kuke kan hanya. (Tsaro na farko!)
- Anyi Tushen: Babu buƙatar zazzage cikin dubunnan dubarun masu amfani. RootsRated ya samo bayanan sa game da hanyoyi daga jagororin gida. Hakanan suna da jagororin kasada don ayyukan banda tafiya mai gudana (kamar Jagorar Mai Farawa zuwa Kiteboarding da Tsarin Gudun Hijira don Karen ku).
- Mai aiki: Kuna shirye don yin tseren hanya? Shugaban zuwa Mai Aiki don nemo wani taron.
Me Yasa Masu Gudun Hanya Suna Bukatar Ƙarfin Horarwa
Duk masu gudu (ba tare da la’akari da idan kuna kan hanya da gudu ba) yakamata ku ɗaga nauyi - yana taimakawa hana rauni da haɓaka motsi da sauri. Amma hanyar tafiya, musamman, tana amfani da ƙananan ƙananan tsokoki yayin da kuke billa kan duwatsu, ku daidaita kan ƙasa mara daidaituwa, da sarrafa canje-canje mai sauri a cikin ƙwaƙƙwaran.
Seebohar yana ba da shawarar tsarin ƙarfi na yau da kullun wanda ke mai da hankali kan ƙarfin hip (makada, nauyin jiki, dumama mai ƙarfi da plyometrics); ƙarfin ƙarfi (katako, kwari masu mutuwa, duk wani motsi da ke ƙarfafa ƙananan baya); da wasu jiki na sama (turawa suna da sauƙi kuma suna nufin tsokoki da yawa lokaci guda). Yin aiki da motsi da kwanciyar hankali a kowace rana, kuma samun bayan shirin ƙarfin mayar da hankali sau 3 zuwa 4 a mako, ya ba da shawara.
Yadda Za a Inganta Lokacin Aiki -da Dalilin da Ya Kamata
"Dauke ƙafafu da kula da ƙasa shine mabuɗin," in ji Dauwalter. Babu makawa za ku kama yatsan yatsa a kan duwatsu kuma ku yi tagumi (Dauwalter ya ce har yanzu yana faruwa da ita), amma horar da lokacin amsa zai iya taimakawa rage wannan.
Seebohar ya ba da shawarar horar da tsarin jijiyoyin ku tare da motsa jiki na tsani, mazugi, ko bugun ƙwal a ƙasa ko bango hannu ɗaya. Waɗannan motsin suna buƙatar haɗin kai-jiki mafi girma saboda suna ƙalubalantar daidaitawar ku.
Yadda Ake Gyara Tafiya don Gudun Hanya
Makasudin ingantaccen aiki mai aminci, shine kada ku ɓata lokaci mai yawa tare da ƙafarku a ƙasa, in ji Seebohar. Takaita takawar ku kuma sarrafa saurin ku. Wannan yana rage haɗarin faɗuwa, musamman a kan tudu, amma kuma yana rage haɗarin rauni: Yajin ƙafar ƙafa (wanda a zahiri ya zo tare da saurin sauri) yana rage tasirin kowane mataki idan aka kwatanta da bugawa akan diddige ku a cikin hanyar tafiya, a cewar zuwa binciken Faransanci na 2016. Kuma lokacin hawa sama, rage gudu zai iya taimakawa rage haɗarin rauni ga ƙashin ƙashi (kamar ɓarkewar damuwa), a cewar binciken 2017 aBiomechanics na Wasanni. (Duk da haka, idan kuna kan hanya vs. sawu mai gudana, yakamata ku yi amfani da duk wani abin da ke gudana a zahiri a gare ku, a cewar kimiyya.)
Me yasa Shiga Hannuwanku da Mahimmancinku Mahimmaci ne
Seebohar ya ce "Gudun tafiya yana nufin zama mai laushi a ƙafafunku, samun saurin amsawa, kyakkyawan ƙarfin ƙarfafawa da sarrafawa, kyakkyawar motsi da ƙarfi, da amfani da makamai a matsayin fa'ida," in ji Seebohar. Wannan abu ne mai yawa da za a yi tunani akai, amma babban banbanci tsakanin tserewar hanya da tseren hanya shine hannayen ku da gindin ku.
A cikin gudu na hanya, yana da sauƙi a manta game da abin da hannuwanku ke yi. Amma sun kasance wani muhimmin sashi na ƙoƙarinku - gwada ƙoƙarin gudu tare da hannayenku a bayanku don ganin yadda kuke jin daɗi, in ji Seebohar - kuma yana iya yin kowane bambanci a cikin sawu. Ya kara da cewa "Hannun hannun da ya dace zai iya taimakawa mai gudu ya shiga cikin tsagi tare da kashin jikinsu na kasa, kuma za a iya amfani da makamai fiye da yadda ake so yayin da suke kan ramuka masu tazara ko sauka." (Anan, ƙarin alamomi akan tsari mai gudana.)
Dauwalter ya kara da cewa yakamata ku yawaita amfani da jigon ku kuma. "Tsayar da zuciyar ku zai taimaka muku da saurin amsawa ga cikas daban -daban da hanzarta ko rage takaicin ku."
Yadda Ake Jagoran Gudun Saukowa
Abu na farko da za ku koya a kan hanyar gudu: Downhills kan hanyar yin aiki. Kuma ba kowane tsauni iri ɗaya ba ne. "Ƙananan matakai masu sauri za su kiyaye saurin ku akan ƙarin tudu na fasaha, kuma buɗe hanyarku na iya sa ku yi tafiya cikin sauri a kan tudu masu santsi," in ji Dauwalter. Hakanan, ɗaga kai sama da kewaya hanyar ku 'yan matakai gaba da inda kuke a zahiri, in ji ta. (Wannan tambayar mafi girman tunani tana da ma'ana a yanzu, dama?)
Muhimmancin Hiking Power
A cikin guje-guje, babu abin kunya a rage gudu: Tsakanin tudu masu tudu, dutsen dutse, zafi, da tsayi, a zahiri ya fi dacewa don yin hawan tudu fiye da gwadawa da gudanar da shi, in ji Dauwalter. Ta yi bayanin cewa, "Tafiya ta wutar lantarki wata dabara ce da za a iya amfani da ita wajen tashi daga kan tudu da sauri kamar yadda ake gudu, amma yana rage bugun zuciyar ku kuma yana amfani da tsokar ku ta wata hanya ta daban don ba wa kafafunku masu gudu hutawa," in ji ta.
Gwada shi: Jingina cikin sa; yi kasa da kai, mai mai da hankali kan hanya, ɗauki ɗan gajerun matakai, da tafiya cikin sauri, in ji Seebohar. (Mai Alaƙa: Haɗin Mile 20 wanda Ya Sa Ni Ƙarshe Na Girmama Jikina)
Abin da ake tsammanin A matsayin Mafari don Gudun Hanya
Ko da kun kasance kuna gudu tsawon shekaru, canzawa daga guje-guje zuwa hanya mai yiwuwa ba za ku ji kamar na halitta kamar yadda kuke tsammani ba. Dauwalter ya ce, "Kuna iya durƙusa gwiwoyinku ko murkushe hannayenku, kuma wataƙila hanyoyin za su sa ku ji gaba ɗaya ba su da kyau duk da cewa ba ku da matsala a kan hanyoyi," in ji Dauwalter, ya kara da cewa: "Wannan al'ada ce!"
Kuna amfani da nau'ikan harbe-harbe na tsoka daban-daban, kuna aiki da ƙarin juriya a ƙarƙashin ƙafa, kuma galibi suna ƙara abubuwan zafi da tsayi-yana gudana, amma daban-daban.
Dauwalter ya kara da cewa: "Kada ku karaya - ku dauke shi da kyau kuma cikin sauki kuma ku ji daɗin bincika sabon yanki mai kyau wanda ba shi da motoci da dakatar da fitilu." (Wataƙila gogewa akan waɗannan hanyoyin da ke gudana nasihun aminci kafin ku tafi, ma.)