ʻO nā mea āpau āu e ʻike ai ma mua o ka holo ʻana i ka hau

Anter

• Nānā no

No kekahi o mākou, ʻaʻole hōʻailona ka wā cuffing ua hiki i ka manawa e noho ai a loaʻa i kahi ba hoʻoilo, ʻo ia hoʻi ka holo ʻana i waho i kēlā me kēia manawa āu e loaʻa ai ma mua o ke komo ʻana i kahi pilina aloha-inaina me (ua manaʻo ʻoe) ka wili. Akā hiki iā ʻoe ke mālama i kāu cardio i waho i waho i nā manawa āpau i ka lōʻihi; pono ʻoe e ʻike i kāu mea e hana nei. (He anu loa paha ke holo i waho?)

Ua kamaʻilio mākou iā Vincenzo Miliano, kahi Mile High Run Club Coach a me ka mea holo pinepine i ka hau, a ʻo Jes Woods, kahi Nike + Run Club Coach, e kiʻi i kā mākou nīnau a me nā hopohopo e pili ana i ka holo ʻana i nā mea i pane ʻia. E heluhelu no nā ʻōlelo aʻoaʻo e pili ana i ka mālama ʻana i ka palekana, ka pale ʻana i ka ʻeha, a ʻo ka mea nui loa, e mahana i kou manamana wāwae.

E kūʻē i kāu mau pilikia palekana

Piʻi ka lā ma hope a napoʻo ma mua i ka wā hoʻoilo, ʻo ia hoʻi, inā he 9-5 kāu hana, e paʻi paha ʻoe i ke kahua i ka pōʻeleʻele. ʻAʻole ia he mea kupanaha, ua ʻōlelo ʻo Miliano ʻo ka palekana kāu helu ʻekahi.

Ua ʻae ʻo Woods, me ka ʻōlelo ʻana, "Inā hoʻomākaukau ʻoe no ka mea ʻino, a laila ʻaʻole e hiki mai ka mea ʻino."

ʻO ia hoʻi me ka hoʻohui ʻana i nā lula maʻamau (a koʻikoʻi loa) i ka holo ʻana i ka pō, e like me ke kau ʻana i nā mea e noʻonoʻo ai, ke makaʻala i kou mau wahi, pili i nā wahi mālamalama maikaʻi, a waiho i kāu mau pepeiao pepeiao i ka home.

ʻO ka mea pōmaikaʻi, ma ka nānā pono ʻana i ka lā a i ʻole ka holo ʻana i ke ala like i kēlā me kēia pō, hiki iā ʻoe ke hoʻolako pono iā ʻoe iho e hoʻoponopono i nā pilikia palekana. "E hāʻawi kēia iā ʻoe i ka mea kiʻekiʻe e hiki ke manaʻo i nā puddles hohonu, kahi e hana ʻia ai ka hau ʻeleʻele, a me nā ʻanuʻu huna, nā kumulāʻau, a me nā ʻāʻī." Wahi a Miliano.

ʻO kahi koho ʻē aʻe? Ke kū'ai 'ana i kukui po'o. ʻAe, ʻoiaʻiʻo. Wahi a Woods, "ʻOiaʻiʻo, hiki paha iā ʻoe ke manaʻo i kahi nerdy liʻiliʻi i ka wā mua, akā ʻo ka holo ʻana me ke kukui poʻo e kōkua iā ʻoe e ʻike i nā wahi hau liʻiliʻi a me ka manaʻo he puddles slush kuʻekuʻe wāwae. , ʻino lākou." (E nānā i 9 mau kumu makemake mākou i ka holo anuanu.)

Ma ka ʻaoʻao ʻē aʻe, nui a maikaʻi nā mea maikaʻi ʻole i ka holo ʻana ma ke ala hele a ma ke ala. I ka wā o ka hau, loaʻa iā ʻoe kekahi mau mea maikaʻi a maikaʻi ʻole me ka holo ʻana ma ke ala e like me ka nui o ka ʻino: ʻo ka maʻamau, e liʻiliʻi nā kaʻa ma nā ala, a ʻo nā kaʻa ma ke ala e makaʻala nui, "wahi a Miliano. 'Oi aku ka mahana o ke alanui (a no laila ua pulu a pahū) ma mua o ke alahele. 'O nā kaha hehi o nā ka'a e hā'awi mai i ke ala maopopo, akā, ololi, no ka mea holo hau e hahai ai. Pono ke ko'i 'ia na alanui a hiki i kekahi manawa ke pilikia. ʻo ka puddles hohonu, ka hau ʻeleʻele, nā papa maloʻo maloʻo, a me nā curbs āpau e hoʻohui i ka makaʻu o kahi alahele hau e hele wāwae nei. "

ʻO nā ʻōlelo aʻoaʻo palekana maʻamau a Woods e hōʻike mau i kahi hoaaloha e hele ana ʻoe i ka pō a lawe mai i ke kelepona, kāleka metro, a me ke kālā inā loaʻa ka pōʻino, hoʻololi nui i ka wā, a i ʻole ʻoe e makewai wale a makemake i kahi omole. wai.

Manawa e kiʻi i ka ʻenehana

"Pono e mālama ʻia ka holo hau e like me ke ala e holo ai," wahi a Miliano.

Inā ʻaʻole ʻoe kamaʻāina i ka holo ʻana, mai hopohopo. ʻO ka mākaʻikaʻi nui ʻana i kou puni ʻo ia kou hoa pili nui i ka wā e holo ana ma luna o nā wahi i ʻike ʻole ʻia a hele ʻole ʻia. Paipai ʻo Miliano i ka hoʻololi ʻana i kou wikiwiki, hoʻoponopono i kāu palapala me ka hāpai ʻana i kou mau kuli i luna ke ʻike ʻoe iā ʻoe iho i ka hau hohonu, ke lawe nei i nā ala wikiwiki e like me ʻoe ke holo i kahi puʻu, a kau pono kou mau maka i kekahi mau kapuaʻi i mua ou e nānā no nā pōhaku. , lālā, metala paheʻe a i ʻole hau. Inā ʻoe e hoʻolālā i ka holo ʻana ma waho pinepine, pono ke hoʻokomo kālā ʻana i nā spike e like me YakTrax ($ 39; yaktrax.com) a he mea pono nā sneakers wai ʻole. (Eia kā mākou koho no The Best Winter Weather Running Shoes.)

Ua kākoʻo ʻo Woods i nā ʻōlelo aʻo a pau a Miliano, me ka wehewehe ʻana i ka holo ʻana i ke anu hiki ke alakaʻi i nā wāwae palaualelo, ʻo ia ke kumu nui e hāpai i kou mau wāwae a makemake i nā hele wikiwiki. (ʻO kēia ke kumu #1 ʻaʻole e hana ana kāu mau hana ʻāʻī.)

Ua ʻōlelo ʻo ia, "ʻO ka huki ʻana i kou mau wāwae e hiki ai iā ʻoe ke kuʻekuʻe ma luna o nā puʻupuʻu liʻiliʻi loa.

Ua hoʻomanaʻo mai ʻo Miliano iā mākou aia kekahi kaiāulu nui o nā kukini ʻē aʻe "e like me ka pupule e like me ʻoe" i hōʻike mua paha i ko lākou ʻike ma ke ala a me nā kūlana ala ma kou wahi ma nā papa memo hui holo kūloko. ʻO kahi hulina Google wikiwiki ma mua o kou puka ʻana i waho he mea kūpono kou manawa.

Pace ʻoe iā ʻoe iho

ʻO ka holo ʻana i ka hau e koi pinepine i ka hoʻololi ʻana i kāu wikiwiki, ʻo ia ke kumu e hoʻohoka ʻole ai ʻoe-a i ʻole koi ikaika ai iā ʻoe iho-inā kiʻekiʻe kou mau manawa. ʻAe ʻelua ʻo Woods lāua ʻo Miliano ʻaʻole nui nā mea maikaʻi pilikino i hana ʻia i ka hoʻoilo hoʻoilo, akā he mea nui e hele i waho a mai hāʻawi pio.

"Inā ʻoe e holo ana i waho, hoʻokahi mea nui aʻu i haʻi mau ai i koʻu poʻe kukini ʻo ia he 11 mau mile ma waho i ke anuanu me ka mālie a me ka wikiwiki i hoʻololi ʻia he 11 mau mile. ke hiki i kou kino ke mālama i ke kahe o ke koko a me ka oxygen me ka hopohopo ʻole no ka mālama ʻana i kāu mahana. " (Ke holo nei i ka marathon i ka pūnāwai? E hoʻomaʻamaʻa pololei me nā ʻōlelo aʻoaʻo anuanu mai ka poʻe kukini akamai.)

ʻOi aku ka koʻikoʻi o ka hoʻomākaukau ʻana ma mua o ka holo ʻana a me ka hoʻihoʻi ʻana ma hope o ka holo ʻana ma hope o ka holo ʻana i ka hau a me ke anuanu. Paipai ʻo Miliano i kahi holo ikaika i mua a me nā ʻauʻau wela, yoga, a wahī ma hope o ka pau ʻana. ʻO nā kūlana i kēia manawa e like me IT, nā kuli, a me nā pilikia ʻūhā hiki ke hōʻeha i ke anuanu, no laila e naʻauao! E ʻike i kou kino, e hoʻolohe a mahalo.

Nānā no