Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Kubantu abaqeqeshelwa umgama omde wokuhamba imigama emide kunye/okanye iminyhadala, ngaba unokugxila ekwakhiweni kwesiseko sokuhamba, emva koko ukonyusa imayile ngokuqhubekayo kunceda imeko yomzimba ukulungela ngokupheleleyo?

Uqeqesho lokuHamba umgama omde

• Uqeqesho lunceda abantu ukuba bakhululeke kwaye bakhuseleke xa behamba umgama omde kunye nemisitho.
• Uqeqesho kufuneka lugxininise ekwakhiweni kwesantya sokuhamba kunye nokwandisa umgama ngokuthe chu.
• Abantu bafuna unyamezelo, hayi isantya, kwaye bafuna ukwakha amandla engqondo okuhamba iiyure ngesantya esithe nkqi.
• Ukunciphisa umngcipheko wokulimala koqeqesho, ukwandisa i-mileage epheleleyo ngeveki / umgama wohambo olude kakhulu ngeveki ungabi ngaphezu kwe-10% kucetyiswa.
• Abantu kufuneka baqeqeshe ukunxiba izixhobo ezinxitywayo xa behamba umgama omde.
• Uqeqesho lungathatha iinyanga ezimbalwa.
• Ukuba yi-methodical kuvumela ixesha lomzimba lokulungisa kunye nokwakha izihlunu ezintsha, ukunikezelwa kwegazi kunye nokunyamezela.

Imizekelo yeziCwangciso zoQeqesho

Ukulandela isicwangciso soqeqesho lomgama omde wolwakhiwo lweemayile kunye nokumisela amanzi afanelekileyo, isondlo, kunye nezixhobo zokuhamba iintsuku ezininzi kunye nokuhamba kuyacetyiswa. Nangona kunjalo, abantu kufuneka bakhe umva-umva-umva weentsuku ezinde kwiiseshoni zabo zoqeqesho ukuvavanya nayiphi na imiba okanye iingxaki ezibangelwa kukuhamba imigama emide ngeentsuku zokubuyela umva.

Umzekelo IziCwangciso zoQeqesho lokuHamba

Ukuhamba ngeentsuku ezininzi / iShedyuli yoQeqesho lokuhamba

• Iikhilomitha ezingama-13 ngosuku/iikhilomitha ezingama-21
• Sebenzisa olu cwangciso lweemarathoni okanye ezinye iihambo zeentsuku ezininzi kunye neenduli kunye neendawo zendalo ezifuna i-backpack.

Uqeqesho lokuHamba uMdyarho

• Iikhilomitha ezingama-26.2/42 iikhilomitha
• Oku kuya kubangela ukuba umzimba uhambe imigama emide.
• Xa uqeqeshelwa umgama oziikhilomitha ezingama-31 ukuya kwi-100/50 ukuya kwi-161 yeekhilomitha, owona mgama mde wokuqeqesha akufuneki udlule kwiikhilomitha ezingama-20 ukuya kwezingama-25,
• Oku kufuneka kwenziwe ubuncinane kabini kwiinyanga ezimbini phambi komdyarho okanye umnyhadala.
• Taper phantsi inyanga ngaphambi kwesiganeko ukuya kumgama we-12.4-mile/20-kilometer.

gear

Zonke iimpahla, izihlangu, izinto zokuzikhusela elangeni, oobhaka, njl. njl., mazivavanywe ngeentsuku zoqeqesho ezinde phambi komsitho.

• Ukunikezelwa kwemozulu kunye nomhlaba, cwangcisa oko kuya kufuneka kwaye kususwe.
• Zama izinto, njengabantu abafuni ukumangaliswa yinto engaqhelekanga kumsitho. Ukusuka entloko ukuya ezinzwaneni, vavanya izixhobo, kubandakanya:
• Izihlangu/iibhutsi, iikawusi, impahla yangaphantsi, ibra, ihempe, ibhulukhwe, umnqwazi, ibhatyi, kunye nezixhobo zemvula.
• Khetha izihlangu okanye iibhutsi zokuhamba kwaye uzinxibe ngeentsuku ezinde zoqeqesho ukuze uziqhekeze kwaye uqinisekise ukuba ziyaqhuba.
• Oobhaka kufuneka bavavanywe ngeentsuku ezinde zoqeqesho ukuqinisekisa ukuba banokuthwalwa ngokukhululekileyo kumgama omde kwaye babe nomthamo ofunekayo.
• Khetha amalaphu e-wicking avumela ulusu ukuba luphefumle kwaye lupholile, ngakumbi phantsi kweengqimba. (Justin De Sousa et al., 2014)
• Abantu baya kufuna ukunxiba iimpahla ezifana nabahambi bemarathon ukuba uhambo luya kuba kwipavement okanye iasphalt.
• Abantu bangaziguqula izixhobo zabo ukuba indlela ayikho endleleni okanye ngamaxesha ahlukeneyo onyaka. Fumanisa ukuba abanye abahamba umgama omde banxibe ntoni kwindlela enye okanye isiganeko.

1. Abantu banokunxulumana nabanye abahambahambayo ngemidiya yoluntu okanye bafumane iimpendulo kwimibuzo edla ngokubuzwa kwiwebhusayithi yomsitho okanye yendawo yokufikela.
2. Abantu ngabanye banokuqhagamshelana nomlawuli wesiganeko ngewebhusayithi okanye imidiya yoluntu.

isondlo

Isondlo esifanelekileyo sezemidlalo siya kulungiselela umzimba wokunyamezela umsebenzi.

• Umzekelo, abantu bayacetyiswa ukuba balandele ukutya okubandakanya i-70% yeecarbohydrates, i-20% yeeprotheyini kunye ne-10% yamafutha.
• Gwema ukutya okuneprotheyini ephezulu, njengoko kunokubangela iingxaki ze-hydration kunye noxinzelelo lwezintso zakho phantsi kweemeko zokuhamba zokunyamezela. (UMarta Cuenca-Sánchez et al., 2015)
• Qeqesha ngamanzi, iziselo zezemidlalo, ukutya, kunye namashwamshwam athathwe kumsitho, kwaye ungaphambuki kuwo ngexesha lomsitho.
• Amanzi ayadingeka kwiikhilomitha ezingama-20 nangaphantsi kweziganeko, kodwa isiselo sezemidlalo esithatha indawo ye-electrolyte sinokuba ngcono xa uhamba ixesha elide.
• Ukuhlanjululwa okanye ukushiya iswekile ethile kunokuba lula kwisisu.

1. I-snacks ipakishwe kwangaphambili kwaye ibhalwe ngamaxesha azakutyiwa.
2. Abantu ngabanye kufuneka batye amafutha kunye neprotheyini kwimigama ye-ultramarathon - oku kunokuvela kumxube we-trail, iisandwich zebhotolo yamandongomane, kunye neebha zetshokolethi ezinamandongomane.
3. I-carbohydrates inokubonelelwa ngeegels zezemidlalo okanye imivalo yamandla.

Kucetyiswa ukuba ugweme iimveliso ezenziwe kumgama omfutshane kunye nemidlalo yamandla njengoko inokubangela iingxaki zokugaya ukutya xa uhamba imigama emide.

Ukucwangcisa uhambo

Ukucwangcisa kuqala ngokuzibekela usukelo. Iingqwalasela ziquka:

• Ixesha lonyaka
• Umgama
• Uthutho oluya kumsitho
• Iimfuno zesantya somsitho
• Ukuphakama kunye neprofayili yenduli
• Imozulu

Abantu ngabanye bayacetyiswa ukuba:

• Lungiselela ngokuphanda iindlela kunye neendlela.
• Funda iimephu zezifundo ukuze wazi ukuba zeziphi iinkonzo ezibonelelwayo endleleni kunye nokuba abantu kufuneka beze ngantoni.
• Hamba umgama omde ngaphandle kwesiganeko esixhasayo.
• Qhagamshelana nabantu abaye bahamba ekhosini.
• Yazi umhlaba kunye neendawo zelanga lilonke, iinduli, i-pavement, iindlela zendalo kunye nomthunzi.
• Ukuba kunokwenzeka, qhuba ikhosi ukuze uqhelane nayo.
• Abantu ngabanye bangakwazi ukufumana usetyenziso oluyilelwe indlela yabo.

Ukuthatha Ikhefu Nokuphumla

• Ikhefu eliqhelekileyo kufuneka libe lifutshane - ukusebenzisa igumbi lokuhlambela, ukutya i-snack, ukubuyisela amanzi emzimbeni, ukubopha izihlangu, okanye ukubopha amadyunguza.
• Umzimba unokuqina ngokukhawuleza ngexesha lekhefu kwaye uthathe imizuzu emininzi ukubuyela kwisantya sokuhamba emva kwekhefu elide.
• Izindululo inokuba kukuthatha ikhefu lokuhamba endaweni yoko, okuthetha ukuqhubeka nokuhamba kodwa ngesantya esicotha kakhulu.

Uncedo lwezandla

Abantu ngabanye baya kuba befumene oko kubasebenzelayo malunga nezihlangu, iibhutsi, iikawusi, njl., kwiintsuku zoqeqesho ezinde ukukhusela amadyunguza kunye nokulimala. Kucetyiswa ukuba uzame iindlela ezahlukeneyo, ezibandakanya:

• Iteyiphu yezemidlalo
• Iiphedi zebhloko ye-blister
• Amachaphaza
• Izixhobo
• I-Wicking kunye / okanye iikawusi eziphindwe kabini
• Moleskin
• Yima kuphawu lokuqala lokucaphuka ecaleni kohambo kwaye ugqirha unyawo ngeteyiphu, amabhanti amadyungudyungu, okanye nayiphi na indlela esebenza kakuhle.

Umzimba wakhelwe ukuhamba. Ukucwangcisa kunye uqeqesho ngokufanelekileyo ngaphambi kokuthatha umgama omde okanye ukuhamba ngeentsuku ezininzi kuya kuqinisekisa i-marathon ekhuselekileyo neyonwabisayo.

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Hamba Ngcono, Uphile Ngcono

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Ucaphulo

UDe Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Iimpembelelo zehempe yelaphu elinomswakama kwi-physiological and perceptual responses ngexesha lokuzilolonga ngokukrakra ekushiseni. I-ergonomics esetyenzisiweyo, i-45 (6), i-1447-1453. doi.org/10.1016/j.apergo.2014.04.006

Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Iingxabano ezijikeleze i-high-protein yokutya: i-satiating effect kunye nempilo yezintso kunye nethambo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716