Mai Hoʻopau i kahi Mala ma muli o ka hewa a iʻole nā'ōlelo aʻoʻole
Ua manaʻo nā kānaka a pau eʻike i ka holo a me ka holoʻana o ka poʻe holokaʻi no nā lōʻihi lōʻihi. Akā hiki paha i ka'ōlelo aʻo a lākou e pale weliweli i ka pahu. Hiki paha ke loli a iʻole paha e pili ana i nā haʻuki'ē aʻe, akā,ʻaʻole i ka holoʻana. E lawe i nā'ōlelo aʻo ma lalo nei me kahi mea paʻakai.
1 - inu, inu, inu ('ōlelo aʻoʻoleʻia)
ʻAe, ponoʻoe e inu i ka wai ma mua, i ka wā, a ma hope o ka heleʻana . Akā, hiki iāʻoe ke hoʻomalu i ka hele lōʻihi ināʻoe e inu pinepine i ka wai a paleʻole i ka paʻakai. ʻO ia ka mea e hiki ai i ka waipili wai a me hyponatremia (e hoʻolono i nā paʻakai i loko o kou kino) ma ka hele lōʻihi e like me ka hapa marathon a ma ka marathon. Hiki i ka Hyponatremia ke hana i ka naʻau arrhythmias a ua hopena i ka make ma nā marathon. ʻO ka'ōlelo aʻo i kēia manawa no nā holo wāwae a me nā poʻe holomua, "E make ka make wai i alakaʻi iāʻoe," a inu i ka make waiʻana ma mua o ka hoʻokumuʻana i ka wai ma nā manawa kūpono.
No kēlā aʻoʻana no kahi lōʻihi e like me ka hapa marathon, marathon, a heleʻana paha i Camino de Santiago, e hoʻohana i kekahi lā o ke aʻoʻana no ka hoʻomanaʻo iāʻoe iho, i ka wā, a ma hope o kāu hele lōʻihi . Ināʻoe e hōʻoki i kāu hydration pono, e mau ana kou kaumaha. Inā loaʻa iāʻoe ke kaumaha, ke inu nui neiʻoe. Eʻike i nā mea hou e pili ana i nā kūmole inu lama no nā mea hele .
2 -ʻAʻoleʻoe e makemake i nā mea inuʻona (makemake no Long Walks)
He nui nā holokai e pale i nā meaʻawaʻawa no nā kumu he nui. ʻAʻole lākou makemake i ka ho'āʻoʻana. Makemake lākou e ho'ēmi i nā calories. Hiki ke hoʻonāukiuki i ko lākou'ōpū. Akā,ʻo nā mea hoʻolimalima e like me Gatorade a me Powerade, he mau paʻakai a he sugars kahi e pono ai ke heleʻana no hoʻokahi hola, ma keʻano o ke kauwela. Hoʻomaopopo kēia mau mea i kou kino i ka wikiwiki o ka wai e pale ai i ka wai. Hoʻolaha ka'Ālapa Lapaʻau o ka Marathon International ma ka hoʻohanaʻana i ka wai hoʻolālā e hanaʻoleʻia no ka hydration ma hope o nā minuke he 30 i hala. Ināʻole, hikiʻoe i ka wai a me / a hyponatremia paha .
3 -ʻAʻoleʻoe e pono eʻai i mua o ka heleʻana.
Aia kekahi poʻe i ke kumumanaʻo inā hoʻomakaʻoe i ka'ōlohelohe, e puhi ana kou kino i nā calorie a me ka momona. Akā, pinepineʻoe eʻike aiʻaʻole hiki iāʻoe ke hana ikaika loa inā ua pau kou kino i ke kumulāʻau, no laila,ʻoi aku ka maʻalahi o kaʻupena iʻole eʻae paha i ka nui o nā calories.
Hiki i nā hele hele ke loaʻa ka maʻi maʻamau a me ka diabetes i hōʻikeʻoleʻia. ʻO ka hanaʻana me ka loaʻaʻole o ka pōpōpō kakahiaka hiki ke hoʻonāukiuki i ko lākou mau koko koko e lawa ai i loko o kahi ulia pōpilikia. ʻO ka loaʻaʻana o ka'ōmaʻomaʻo māmāʻaʻoleʻoe e hoʻomaka i ka'ōlohelohe i kahi kūpono maikaʻi
4 -ʻAʻoleʻoe e pono e aʻo; He Walk wale nō kēlā.
Ināʻaʻoleʻoe i hele ma kahi aloha aloha 5K i hala koke nei,ʻaʻoleʻoe e noʻonoʻo pono ke aʻoʻia. He aha ka hewa,ʻo ka hele wale wale nō,ʻo ia? A laila, e hele wikiwikiʻoe ma mua o ka hoʻolālā a iʻole e hoʻomau i nā hoaaloha. ʻAʻoleʻoe eʻike i ka hopena o ka lapalapaʻana a me ka hoʻouluʻana. ʻO kaʻoi aku iʻoi aku kaʻino, hiki iāʻoe ke loaʻa i ke kaumaha o ka fasciitis a me keʻano o ka fasciitis. He mau pilikia kēia i hiki iāʻoe ke pale aku ināʻoe e lawe i kekahi mau hebedoma no ke aʻoʻana e hele me keʻano maikaʻi, e kūkulu i kou mau wāwae e hele ai, a me kou mau wāwae. ʻO ka pane i ka lōʻihi e hiki ai iāʻoe ke hele me ke aʻoʻoleʻana ,ʻaʻole ka pane i ka pehea e hiki ai i laila eʻike nui me kaʻole nāʻeha. Heʻelua kūpono kēia no ke aʻoʻana no ka hapa marathon a aʻoʻia paha no ka Camino de Santiago .
5 - E hele wale i kahi mamao a me ka wikiwiki e hiki ai iāʻoe (hewa)
Ke aʻoʻia kahi hana holo wāwae, hiki i nā mea hele wāwae ke manaʻo e hiki iā lākou ke hana i nā hana i nā pule heʻelua i hala mua o ka hopena. Akāʻo ka heleʻana, he hana hoʻomana. E like me kekahi hana, ponoʻoe e hoʻonui i kou manawa, mamao, a me ka ikaika mālie. ʻO kēia ka mea e kāohi ai i nā haʻihaʻi kaumaha a me ka fasciitis. Hoʻokumu ka hoʻokumuʻana i ka hopena o ka hopena i ka hoʻonuiʻana i kou ahonui, ka ikaika, a me ka hele māmā. ʻO ka hana wikiwikiʻana e hiki iāʻoe ke hoʻopau i kāu mau moemoho no ka hapa marathon a me ka marathon i kēia makahiki. E hoʻomaka me kēia Hoʻomākaukau Papa 10K no nā mea hoʻomaka.
6 - E lawe i kēia mau mea kaumaha e puhi i nā kāloi'ē aʻe (hewa)
ʻAʻole i hoʻonohonoho ka Nature iā mākou me nā lima he 5-paona a me nā lima lima-paona. ʻO ka hoʻonuiʻana i ka kaumaha ma kēia mau mea e hoʻonui i ke kaumaha ma kou mau wāwae, nā kuʻukū, nā kuli, nā hi'ū, nā kīkoʻo, nā poʻohiwi, ka'ā'ī a me ke kua. ʻAʻole ma ke ala maikaʻi, akā ma keʻano e hiki ai iāʻoe ke hōʻeha hou i nā maʻiʻeha, ka hele wāwaeʻole, a me nā maʻi a me nāʻeha. ʻO ke ala kūpono e puhi i nā calorie'ē aʻe i ka heleʻana e hele holoʻokoʻa a holo wikiwiki i hiki iāʻoe ke hele hou i ka manawa like. ʻO ke koʻikoʻi holo wāwae he meaʻoi aku ka maikaʻi no ka hoʻonuiʻana i nā calories āu e puhi ai no kēlā me kēia mile me ka hoʻoemiʻana i ke kaumaha i kou mau hono. E'ōlelo wale aku i kekahi mea e hoʻonui i ka kaumaha i kou mau wāwae, lima a me nā lima lima. Eʻike i nā mea hou: Ma mua o kou kūʻaiʻana i nā Umi Walima
7 -'Ō wale nō i kāu mau mea kahiko
Ma keʻano he mau kāmaʻa kāmaʻa wāwae, e nalowale lākou i kā lākou palekana a kākoʻo. Holo i waho no ka hele lōʻihi me kaʻelemakule, hiki i nā kāmaʻa make ke alakaʻi i nā splints laula , ka fasciitis plantar , ka maʻi syndiole iliotibial, a me nā haʻihaʻi kaumaha. Ma hope o 500 mau mile, hiki i kou mau kāmaʻa maikaʻi ke nānā aku akā pono no ka pani. Hiki iāʻoe ke noʻonoʻo i keʻano likeʻole inā hoʻololiʻoe i kahi hou o kaʻano hoʻokahi. ʻO ka hōʻano houʻana i nā pūnana e hōʻaloʻole i kēia pilikia, aiʻole
8 - E 'Ike i kēia Palapala'āina (Kōkua maikaʻi)
ʻO kekahi poʻe o mākou e makemake i nā palapala'āina, a i kēia manawa, keʻike nei nā meaʻikepili e loaʻa iāʻoe kekahi palapala'āina i ka manawa e makemake aiʻoe. Akā i ka hikiʻana mai i kahi palekana , e hilinaʻi i kou mau maka ma mua o ka palapala'āina. Hiki iā Google a iʻole nā palapala'āina Apple ke hāʻawi iāʻoe i ka holoʻana i nā alahele āu i komoʻole i nā kuhi palekana a iʻole nā alanui kaʻa. ʻAʻohe palapala'āina kūpono, aʻo nā palapala i paʻiʻia me nā kuhi hewaʻole (nā pahele) eʻae iā lākou e loaʻa i ka kopeʻole. Mai hele i kahi pali ma muli o kekahi palapala'āina, GPS, a hele wāwae paha. E hoʻohana i kou mau maka a me kou hoʻoponopono a nānā i nāʻaoʻao ma mua o ka heleʻana i kahi alanui paʻa. ʻO kou ola wale nō.
9 - Ke hoʻohana nei i nā kāʻei hou (hewaʻole)
Pono nā kāmaʻa a pau i kahi manawa pale kahi e hoʻokomo aiʻoe iā lākou no kahi mau hele liʻiliʻi ma mua o ka laweʻana iā lākou ma kahi lōʻihi lōʻihi. I ka manawa e kau ana i keʻano hoʻokahiʻano likeʻole, hiki i nā mea liʻiliʻi liʻiliʻi e hiki ke alakaʻi i nā maʻi a me nāʻeha, nāʻeleʻele a me nā'inikokiʻeleʻele ināʻoe eʻaʻahu iā lākou ma kahi lōʻihi o ka heleʻana ma mua o ka wāwahiʻana i loko o ka pahu. ka hapalua hapa mahonona a me ka marathon me ka manawaʻole. ʻO nā kāmaʻa hou paha ka huapalapala hope loa e alakaʻi ai i ka haʻihaʻi kaumaha, nā waimaka mīkini a me nā pilikia'ē aʻe paha i ka wā o ka hanana.
10 - Maikaʻi ka nani a me ka hewa
ʻO ka kiʻiʻana i ka'īlio a ka malihini mai kou wā e hele ai ma ke ala hele wāwae, he pilikia ia. Hiki i ka hopena i hoʻohuiʻoleʻia ka hopena. ʻOiai inā'ōlelo mai ka pilikino kanaka a ka'īlio he mea maikaʻi ia e pipiʻi i ka'īlio, e hele me ke kūkala. Hiki i nā'āpana ke hele i ka hewa, a hiki paha iāʻoe ke makemake i nā kaula. He mea paʻakikī loa kaʻike i keʻano e pili ai i kahi'īlio hauʻoli e holo ana ma waho o ka ukana keʻole ka mea nāna iʻike. Nā mea hou: Nā mea kōkua e hōʻalo i kahi hōʻailona hana
> Kālā:
> Ke KulanuiʻAmelika o Sports Medicine Position Stand: Nutrition and Athletic Performance. ʻO Medicine & Science ma Sports & Exercise . 2009 (41) (3): 709-731. ia: 10.1249 / mss.0b013e31890eb86.
> Hoʻomākaukau i kāu hana mua a me Post-Workout Nutrition. EatRight.org Kulanui o Nutrition a me Dietetics. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition.