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Lā O Ka Hana: 14 Pepeluali 2021
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Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more
Wikiō: Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more

Anter

He mea kupanaha ka holo ʻana i 26.2 mile, akā ʻaʻole no kēlā me kēia. A ʻoiai mākou i loko o ka mānoanoa o ke kau marathon nui-he hānai Facebook kekahi ʻē aʻe i piha i nā mekala a me nā manawa PR a me nā noi manawaleʻa aloha!! ʻE, maikaʻi inā ʻaʻole ʻoe makemake e holo i kahi marathon. I ka ʻoiaʻiʻo, ʻeʻe paha ma kou ʻaoʻao ka ʻepekema. Eia 25 kumu kūpono loa e holo ʻole ai.

ʻAʻole ʻoe i aʻo nui

Kukahiko

Ua kākau ʻo Jeff Gaudette i ka mea holo ʻoihana e hoʻoholo ʻoe i ka awelika ma kahi o 40 mau mile i ka pule no ʻelima a ʻeono pule inā makemake ʻoe e hōʻoia i kahi lā maikaʻi ma ka papa. Inā ʻaʻole ʻoe i kēlā pae, he manaʻo maikaʻi paha e noho i kēia.


ʻAʻole ʻoe makemake e hoʻomaʻamaʻa lawa

Kukahiko

Inā pili ke kumu No. 1 iā ʻoe, pono e noʻonoʻo iki. Inā ʻaʻole ʻoe i pau i kāu hoʻomaʻamaʻa ʻana no ka mea ʻaʻole ʻoe makemake e hoʻokomo i ka hana paʻakikī, malia paha he 10K ʻoi aku kāu kīʻaha kī.

E ʻeha paha kou ola kaiaulu

Kukahiko

Poina i nā hola i hoʻolilo ʻia i ka heihei maoli. Hoʻomaʻamaʻa ʻoi aku ka hoʻokō o ka manawa. E lawe ana i kahi manawa nui e hoʻopaʻa ai i nā hebedoma 40-mile, a hiki ke lilo i mea maʻalahi e pili i nā kuleana kaiaulu-ʻo ia hoʻi nā mea e hoʻopili ana i ka ʻai ʻana a me ka inu ʻole ʻana i kāu papa hoʻomaʻamaʻa. Inā ʻaʻole ʻoe mākaukau e haʻalele i kekahi o ka leʻaleʻa, ʻaʻole paha kēia kou makahiki.


Ka ʻāʻī

Kukahiko

Eia kahi manaʻo leʻaleʻa: E holo lōʻihi ana ʻoe i ka ʻānai ʻana o ka ʻili o kou ʻūhā a i ʻole i kāu lei haʻuki a i ʻole kou pulupulu paha e hōʻeha kino iā ʻoe. E hoʻāʻo ka poʻe kukini Marathon e hōʻoia iā ʻoe ʻo ka mea wale nō āu e makemake ai he jelly ʻaila a i ʻole kekahi mau pōkole ʻoi loa, akā he waiwai maoli paha ka hopena?

He pipiʻi nā Marathon

Kukahiko

Inā makemake ʻoe e holo i hoʻokahi o nā marathon 25 kiʻekiʻe loa ma ka U.S. hiki iā ʻoe ke manaʻo e puka ma waho o $ 100 e komo wale ai. Ua piʻi aʻe ke kumukūʻai o ka uku komo komo ma 35 pakeneka mai ka makahiki 2007, ʻekolu a me ka hapa ka wikiwiki ma mua o ka hoʻonui ʻana. Esquire nā hōʻike. I kekahi mau heihei, hana ke kumu kūʻai kiʻekiʻe i mea pale i ka hoʻopaʻa inoa. Eia nō naʻe, hana hewa ʻole nā ​​mea komo i nā marathon nui, a ʻo kēlā mau uku hoʻopaʻa inoa e uhi i nā pono nui a me nā hana leʻaleʻa a me ka hoʻonui ʻana i nā ana palekana.


Ua hōʻeha lākou i kāu ʻōnaehana pale maʻi

Kukahiko

Hiki i kahi papa hana hoʻoikaika mau ke kōkua iā ʻoe e noho sniffle-ʻole i ke kau anuanu a me ka maʻi palū, akā ʻo ka nui o ka hoʻoikaika kino i hiki ke loaʻa ka hopena ʻē aʻe. (Nā mea āpau i ka haʻahaʻa.) Ke hōʻike nei ka noiʻi ma hope o ka lōʻihi, ʻo ka ʻauhau ʻana i nā haʻawina e like me nā marathon, ua pau nā ʻōnaehana immune a hiki i nā pule ma hope o ka heihei, e alakaʻi ana i ka "2-6 piʻi piʻi i ka pilikia o ka hoʻomohala ʻana i kahi maʻi hanu luna," Mike Gleeson, he i ʻōlelo ʻia e ke kaukaʻi o ka biochemistry ma Loughborough University ma Leicestershire, UK ma kahi ʻōlelo.

Ua inaina maoli ʻoe i ka holo ʻana

Kukahiko

Inā makemake ʻoe e holo, ʻo ka marathon paha ka holomua kūlohelohe o kāu hana maʻamau. Akā, inā ʻaʻole ʻoe makemake i ke kuʻi ʻana i ke alanui, ʻo ka hoʻoikaika ʻana iā ʻoe iho e lanakila i ka heihei o kēia nui ʻaʻole paha he manaʻo maikaʻi. Aia nā hōʻike koʻikoʻi e kākoʻo i ka ʻoiaʻiʻo e pili ana mākou i nā hana hoʻoikaika kino e hui maikaʻi me kā mākou pilikino. No laila e hoʻolohe i kēlā leo e haʻi ana iā ʻoe ʻaʻole ia iā ʻoe, a e ʻimi i kahi paʻakikī ʻē aʻe i ʻoluʻolu maoli.

ʻAʻole ia he ala ʻoiaʻiʻo e lilo ai ke kaumaha

Kukahiko

ʻO ka hoʻonohonoho ʻana i kahi pahuhopu e like me ka marathon hiki ke lilo i mea hoʻonāukiuki no ka poʻe e nānā ana e hōʻemi a hoʻoliʻiliʻi e ka lā heihei, akā ʻaʻole hoʻomaʻamaʻa ka hoʻomaʻamaʻa marathon i kahi hoʻolālā kaumaha-kaumaha. ʻO Marathoning-a me ka holo ʻana ma ke ʻano laulā-ʻaʻole ia i mau i ka lilo o ke kaupaona, keu hoʻi inā ʻaʻole ʻoe e loli i kāu hana maʻamau a i ʻole ke kiʻi ʻana i ka wikiwiki, kākau ʻo Born Born Fitness mea hoʻokumu.

ʻAʻole ia he kumu e ʻai ai i nā mea a pau āu e makemake ai

Kukahiko

No kou makemake ʻana i nā kalapona hou aʻe no ka wahie, ʻaʻole ia i manaʻo ʻia mai ka pizza mai. ʻAe, ke puhi nei ʻoe i nā mea ʻoi aku ka nui ma kēlā mau holo lōʻihi āpau, akā ʻaʻole ia he manaʻo ʻaʻole ka mea nui ka mea nui o ka hoʻomaʻamaʻa palekana. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā mea kūpono ʻole hiki ke hoʻopau i kou ikehu a i ʻole ka wili me ka digestion (ʻoi aku ma kēlā ma hope). ʻOi aku ka maikaʻi o ka hoʻoulu ʻana i nā kāpena mai nā hua palaoa e like me ka laiki ʻeleʻele a me ka quinoa, a ke hoʻowali nei i kāu holo me ka protein momona no ka ikehu a me ka hoʻōla a me nā momona olakino naʻau e like me nā mea i loko o ka aila ʻoliva a me ka avocado. (E nānā i nā meaʻai hou aʻe no nā mea holo ma aneʻi.)

ʻAʻole ʻoe e ʻoi aku ka wikiwiki

Kukahiko

Ke nānā nui nei ʻoe i ka hoʻokō ʻana i kāu pahuhopu mileage, e waiho paha ʻoe i nā ʻaoʻao ʻē aʻe o ka hoʻomaʻamaʻa ʻana ma ke ala, e like me Nā Manawa Holo makasina. "Ke hoʻohana nei mākou i kā mākou manawa kūpono a me ka ikehu no ka mamao, makemake mākou e pale aku i nā hana hoʻomohala e like me ka hoʻomaikaʻi ʻana i ke ʻano a me ka ikaika," kākau ʻo Jonathan Beverly ka luna hoʻoponopono i ka makahiki 2011. ʻO ke kūlana kūlana maikaʻi loa: ʻaʻole ʻoe i lilo i mea ʻoi aku ka maikaʻi a mea holo wikiwiki paha. ʻO ke kūlana maikaʻi loa: ʻO ka nānā ʻole ʻana i kou ʻano a me kou ikaika e alakaʻi i kahi hōʻeha sidelining.

Hiki paha iā ʻoe ke pilikia no ka hoʻomaʻamaʻa ʻana

Kukahiko

ʻO ka inu nui ʻana i ka wai, i kapa ʻia ʻo hyponatremia, ʻaʻole ia he mea kakaikahi akā paʻakikī loa ke hana. Eia nō naʻe, hōʻike ka noiʻi i nā kukini marathon paha kekahi o nā heluna makaʻu ʻole ke hiki mai i kēia ʻano makaʻu. Malia paha ma hope o ka heihei paʻakikī, ʻaʻole hiki i ka poʻe kukini marathon ke hoʻomaopopo i ke kahe ʻana o ko lākou kino me ka H2O nui loa, akā he pilikia kūpono ia.

ʻAʻohe mea ʻike maoli pehea e aʻo ai iā ʻoe ma o ka hoʻihoʻi ʻana

Kukahiko

Ma hope o 26.2 mau mile o ke komo a me nā waimaka-ʻoi aku o ka hoʻomaʻamaʻa-aia ka hapanui o ka poʻe i ke ʻano no kahi hoʻomaha iki mai ka holo ʻana. Akā ʻaʻole ʻike maoli ka ʻepekema pehea ʻoe e hoʻolilo ai i kēlā mau pule koʻikoʻi ma hope o ka heihei nui no ka hoʻōla maikaʻi. E haʻi aku kekahi poʻe loea iā ʻoe e hoʻomaha i hoʻokahi lā no kēlā me kēia mile āu e holo ai, e hāʻawi iā ʻoe i 26 mau lā me ka holo ʻole ʻana ma hope o kēlā marathon. Hōʻike kekahi i kahi taper huli, e ʻae iā ʻoe e kūkulu mālie i hope i kahi hoʻokūkū hoʻokūkū. Akā no ka hiki ʻole i nā kānaka noiʻi ke noi hou i nā marathoners e holo wale i kahi mea ʻē aʻe, ʻaʻole paha mākou e ʻike i ka lōʻihi o ia manawa, haʻi ʻia e ka mea hoʻomaʻamaʻa hoʻoikaika kino ʻo Timothy Noakes i ka Nu Ioka Manawa.

ʻAʻole maoli kou poʻo i kahi kūpono

Kukahiko

He mea maʻalahi ke nānā aku i ka hoʻomaʻamaʻa kino a manaʻo e paʻakikī ʻoe i ka noʻonoʻo ke hiki mai ka manawa. Akā, i loko o nā huaʻōlelo a ka superstar Ironman ʻo Lisa Bentley, ʻo ka marathon "he manawa lōʻihi loa ia e noʻonoʻo ai." ʻAʻole wale kāu pāʻani noʻonoʻo e hoʻomākaukau, pono pū kekahi i ka manawa hoʻōla-a ʻaʻole maopopo iā mākou ka lōʻihi o ka hoʻopau ʻana i kēlā luhi noʻonoʻo.

E hele kāu Gut i ​​nā ʻano Crazy āpau

Kukahiko

Ma nā wahi a pau ma kahi o 30 a 50 paha pākēneka o ka poʻe holo mamao e loaʻa i kekahi ʻano o nā pilikia tummy pili i ka hoʻoikaika kino, a ʻoi aku paha ka kiʻekiʻe o kēlā stat i waena o nā marathoners, hōʻike ʻo Active.com. ʻOiaʻiʻo, aia nā mea hoʻopunipuni meaʻai liʻiliʻi o ke kālepa e hoʻāʻo e pale i nā huakaʻi nui i nā porta-potties.Akā ʻaʻole anei ʻoe e makemake i kāu ʻaoʻao i un-jostled?

Pono ʻoe e ʻai iā Gu

Kukahiko

ʻAe, ʻaʻole pono ʻoe. Akā hoʻohiki ka nui o nā mea holo mamao i kahi hoʻopihapiha gel "e noho ana i kahi goopy ma kahi ma waena o ka wai a me ka meaʻai," e like me kā Greatist i makemake nui ai. Loaʻa iā ia nā ʻāpana koʻikoʻi a pau o kahi kīʻaha paʻa i waena o ka holo ʻana, a ʻo ka paʻa ʻana o ka squishy e maʻalahi ke omo i lalo me ka haki ʻole o kou wāwae. Akā ʻaʻole ʻoe makemake i ka ʻai ʻana i ka meaʻai maoli?!

Hiki iā Marathons ke hōʻeha i kou puʻuwai

Kukahiko

Nānā ʻoiaʻiʻo: Hiki iā ʻoe ke holo i ka marathon a ʻoi aku ka maikaʻi ma mua o kou manaʻo. (E kala mai!) ʻO ka pilikia no kēlā mau kukini holo pono ʻole, ʻo ka hōʻino ʻia o ka puʻuwai i hōʻiliʻili ʻia ma luna o ka heihei koʻikoʻi hiki ke hala i mau mahina ma hope o ka hele ʻana i ka laina hoʻopau. ʻO ka nūhou maikaʻi e ola ʻoe, akā hikiwawe paha ʻoe i nā pilikia puʻuwai ʻē aʻe ma mua o kāu hana, e like me kahi noiʻi 2010.

A i ʻole Kāohi ʻia

Nā kiʻi Getty

He mea maʻamau ʻole ia, akā ua ʻike ʻia nā marathon e hōʻeha nui i ka puʻuwai mai kēlā manawa i kēia manawa. Ma kahi o hoʻokahi o kēlā me kēia 184,000 kukini "hāʻule i ka hopu ʻia o ka naʻau ma hope o ka marathon," hōʻike ʻo Discovery. He ma'i pu'uwai ko ka po'e kukini loa, no laila, he mea nui e kama'ilio me kāu kauka ma mua o kou komo 'ana i kahi papahana a'o o kēlā me kēia 'ano.

ʻOi aku ʻoe i nā kukini pilikino

Kukahiko

Inā hōʻoluʻolu ʻole kahi hōʻike ākea o kāu forte hoʻoikaika kino iā ʻoe, e lele i kahi heihei. ʻO ka mea hope loa āu e pono ai i ka wā o ka marathon, ʻo ia ka wili ʻia e nā malihini e hoʻohauʻoli ana i kou inoa. Hiki iā ʻoe ke holo a lōʻihi a me ka wikiwiki e like me kou makemake me ka walaʻau ʻole ʻana o nā mea pā a i ʻole nā ​​mekala o nā finishers, a e hauʻoli ʻoe i nā puʻu ʻoi aku.

Ua luhi kou mau hoaaloha i ka hāʻawi manawaleʻa ʻana i kāu kumu

Kukahiko

ʻO ka holo ʻana no ke aloha he lanakila-lanakila: Loaʻa i ka mea marathoner kahi wahi i makemake nui ʻia i kekahi o nā heihei paʻakikī ʻoiai e pōmaikaʻi ana i kahi kumu kokoke i kona puʻuwai i ke kaʻina hana. Akā ʻoiai ke kahua o nā kōkua manawaleʻa e pili ana i nā marathon a me nā makana a lākou i hōʻiliʻili ai aia ma luna a piʻi mai ka hopena o 90, ua lohi paha nā helu i ka 2013, ka Nu Ioka Manawa nā hōʻike. ʻO ka 2013 Marathon City New York City, no ka laʻana, ʻaʻole i kūʻai ʻia aku i mau pule ma mua o ka heihei, haʻi ʻia e ka luna nui o New York Road Runners ʻo Mary Wittenberg i ka Manawa, kapa ʻia ʻo ia "ʻaʻole i hana mua ʻia."

"He paʻakikī loa ia, manaʻoʻiʻo wau, e hana i kēlā makahiki i kēlā me kēia makahiki," i ʻōlelo ʻia e ka mea hoʻonohonoho marathon NYC ʻo George A. Hirsch e pili ana i nā kukini e pono e hoʻokō i nā koina manawaleʻa i mea e holo ai. "Ke hoʻi nei ʻoe i kāu kiʻo wai like o nā hoaaloha."

Hiki paha ke eha i kou mau kuli

Nā kiʻi Getty

E hāʻawi wale nā ​​mea āpau iā ʻoe i ko lākou manaʻo pilikino inā maikaʻi ʻole paha ka holo ʻana no kou mau kuli. Ua hoʻi a ʻepekema hoʻi ka ʻepekema, akā ʻae ka poʻe loea i ka ʻae ʻana i ka holo ʻana he maikaʻi ia no kou mau kuli, a me nā iwi a me nā hono.

Eia nō naʻe, aia kekahi mau mea e hoʻonui ai i ka holo ʻana, ʻo ia hoʻi ka mea e hana ai i ka marathon-a me nā hoʻomaʻamaʻa āpau-he manaʻo maikaʻi ʻole. Hiki ke hōʻeha ʻia nā kūlana kuli preexisting a i ʻole nā ​​ʻeha ma ke kuʻi mau ʻana. Hōʻike kekahi mau hōʻike e ʻoi aku ka hōʻino o ka hoʻomaʻamaʻa marathon i nā kuli o ka poʻe kaumaha. ʻO ke ʻano o kou wāwae e hahau ai i ka papahele a me ka hoʻonui ʻana i kāu mileage a i ʻole ka wikiwiki e hiki ke kōkua i nā pilikia kuli, hōʻike ʻo LiveScience.

Hiki iā Shin Splints ke kumu

Kukahiko

Aia kekahi mau ʻeha holo e ʻoi aku ka nui ma mua o kēia ʻeha weliweli ma waena o ka kuʻekuʻe wāwae a me ke kuli. ʻO ka hoʻomaʻamaʻa Marathon ka meaʻai maikaʻi loa o ka kuʻi mau a me nā "toos weliweli" - e holo ikaika loa, wikiwiki loa, a lōʻihi paha," e like me ka Mayo Clinic. -ke sneaks (hoʻopaʻa i kekahi o kēia mau koho ʻino, kiʻekiʻe ʻenehana ma kahi).

Hiki iā Excel ma nā Distances Short

Kukahiko

Inā ʻaʻole ʻoe he holo maʻamau i ka holo lōʻihi, hoʻopau paha ʻoe i kou ikaika e hoʻopau i kahi marathon ke lanakila ʻoe i ka heihei pōkole. ʻO nā mea holo ma 20 a 30 mau makahiki wale nō ka 3.3 pakeneka o nā poʻe komo triathlon, e like me Ma waho makasina, ʻo ia hoʻi "ʻo ka hoʻokūkū no nā lako pono i kāu pae makahiki, ʻaʻole ia e lilo hou i kahakai." ʻO ka pūʻulu makahiki like o nā marathoners e like me 6 pakeneka o nā mea komo, e like me MarathonGuide.com.

Poina e pili ana i nā Pedicures

Kukahiko

Inā ʻaʻole ʻoe makemake e noʻonoʻo i kahi manamana wāwae ʻeleʻele i kahi "ʻano kaʻao," hiki i ka manawa no kahi leʻaleʻa hou.

No kekahi o na kumu hewa

Kukahiko

Inā paha no ka mea e like me ka holo ʻana o ka marathon a pau a i ʻole manaʻo ʻoe e hoʻopau i hoʻokahi ma mua o 40 a i ʻaʻa paha kāu kaikaina iā ʻoe, i ko mākou manaʻo haʻahaʻa, ʻo ke kumu kūpono kūpono wale nō e hana ai i ka marathon ma muli o kou makemake maoli . Inā ʻaʻole ʻoe, e pale i ka hoʻoikaika ʻana o nā hoa a hoʻohiki ʻaʻole e hoʻokolokolo iā ʻoe iho - ʻoi aku ʻoe ma mua o kāu mile mile.

ʻO nā mea hou aʻe ma Huffington Post Healthy Living:

25 mau mea huna o ka poʻe kūpono loa

7 ʻAina Meaʻai Pono ʻoe e hāʻule i kēia manawa

10 Nā hewa yoga āu e hana nei

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