Sida Loogu ordo Jinsiyadaha Dhabar-Jeebka Ah Adigoon Dilin Jirkaaga

Qanacsan

• Ahmiyadaada ka hormari.
• Waqti sax ah.
• Hore u sii qorshee.
• Dhis jirkaaga.
• Soo cesho xaq.
• Dib u eegis loogu talagalay

Markaan suul-ku-gudeeyo khadka Marathon Adduunka ee Walt Disney bisha Jannaayo, waxay ahaan doontaa siddeed toddobaad uun ka dib markii aan u tartamayo Marathon Philadelphia bishii Nofembar. Kaligey ma ihi Orodyahano badan ayaa isku dayaya in ay lacag ku qaataan marathon-ka nuska ama fayaqabka marathon iyaga oo si dhuumasho ah ku galay tartan kale wareegyada tababarka. Michelle Cilenti, oo ah lafaha iyo guddiga isboortiga oo shahaado ku leh dabiibka jireed ee Isbitaalka Qalliinka Gaarka ah ee Magaalada New York, ayaa sheegtay in ay si joogto ah u aragto orodyahanada oo gudanaya waajibaad labanlaab ah, gaar ahaan xilliga dayrta iyo xilliga jiilaalka.

Laakiin haddii aad aniga oo kale jeceshahay inaad ka fogaato safarka PT, sidee baad jirkaaga ugu diyaarin kartaa adkaanta jinsiyado badan oo dalbanaya toddobaadyo uun? Si taxadar leh u qorshee dhammaan wareeggaaga tababarka, kala hormari yoolalkaaga jinsiyad kasta, xooji jirkaaga waqti ka dib, iyo-ta ugu muhiimsan- fiiro gaar ah u bixi soo kabashada. Waa kan sida. (Sidoo kale fiiri waxyaabahan dhammaan daaweeyayaasha jirku waxay rabaan orodyahannada inay bilaabaan samaynta ASAP.)

Ahmiyadaada ka hormari.

Sida aad wax uga qabato isir kasta waa muhiim. "Maxay yihiin hadafyadaada ku aaddan tartanka koowaad iyo kan labaad?" ayaa waydiiyey Cilenti, oo sidoo kale ah macalinka orodka ee USATF shahaado.

Iyadoo orodyahanada khibrada leh ay ula dhaqmi karaan labada dhacdo sidii dadaal yool, kuma haboona mana lagu taliyo orodyahanada cusub, ayuu yidhi Cilenti. "Haddii ay tahay orodyahan orda hal ama laba maratoon oo keliya, waxa aad u wanaagsan in aad mid ka mid ah u doorato mudnaantaada koowaad," ayay tiri. In kasta oo Philadelphia ay noqon doonto marathonkaygii 10 -aad, haddana waan u hoggaansami doonaa taladeeda oo waxaan u isticmaali doonaa Walt Disney World sidii guul guul oo xiiso leh. (Tixgeli mid ka mid ah liisaska baaldiga -marathon -nus u qalma.)

Marathon-ka nusku wuxuu ka dhigayaa waxoogaa wax qabad ah-kaliya iska hubi inay ugu yaraan lix illaa siddeed toddobaad u dhexeeyaan, ayuu ka digay John Honerkamp, ​​aasaasaha iyo maamulaha Run Kamp, oo ah adeeg tababar iyo la-talin. Xitaa markaa, ma arki doontid faa'iidooyin sida Shalane Flanagan ama Desiree Linden (guulaha aadka u dhiirigaliya ee Marathon Boston 2018) oo horay u qorsheynaya tartamada gadaal-iyo-dabaal.

Doorashada ugu fiican ayaa ah inaad ka dhigto marathon badhkii labaad hadafkaaga "A". "Waxaad u adeegsan kartaa lambarka isirka koowaad tababarka iyo lambarka labaad si aad u hesho waxqabadka ugu sarreeya," ayuu yiri Honerkamp, ​​oo tababaray kumanaan orodyahanno ah, oo la shaqaynaya shirkado sida New Balance iyo New York Road Runners. "Marathon -ka qeybtii hore intaas oo dhan kaa qaadi maayo, marka haddii aad haysato afar illaa siddeed toddobaad illaa tartanka labaad, waad fiicnaan doontaa."

Laakiin marka ay timaado marathon-ka, caksiga waa run. "Waxaan caadi ahaan u sheegaa orodyahanadayda inay ku tartamaan marathon nambarka koowaad oo ay sameeyaan marathon nambarka labaad si ay ugu raaxaystaan ​​magaalada ama baadiyaha," ayuu yidhi Honerkamp, ​​oo wax ka qabtay laba jeer oo laba jeer ah oo isticmaalaya istaraatijiyaddaas, isaga oo u ordaya maaratoonka ugu horreeya naftiisa, ka dibna u ordaya qof caan ah. Ciyaartoyda sida Olimbikada xawaaraha orodka gaaban ee Apolo Ohno iyo ciyaaryahan tennis Caroline Wozniacki.

Haddii aad masaafo isku darsanayso, hal-labo isku-dhafan oo ku habboon waa tartan-maaratoon badhkii oo uu ku xigo marathon saddex ilaa lix toddobaad ka dib, ayuu yidhi Honerkamp. Ula dhaqan usbuuca ka dambeeya marathon-ka nuska ah sidii soo kabasho ka hor inta aanad dib ugu quusin tababarka.

Waqti sax ah.

Orodyahannada haysta siddeed toddobaad oo u harsan ayaa dhab ahaantii ku soo laaban kara tababarka u dhexeeya dhacdooyinka, halka farqiyada gaagaaban ee u dhexeeya jinsiyadaha ay tahay in loo tixgeliyo habka soo kabashada/dayactirka. (Fiiri: Intee in le'eg ayaan ka joojinayaa orodka ka dib tartanka?) Taasi waa wakhtiga ugu gaaban ee aad u baahan tahay inaad horumar kasta samayso, ayuu yidhi Cilenti-oo leh ugu yaraan laba toddobaad midkiiba si aad u soo kabsato oo aad u duubto, iyo qayb tababar ah oo u dhexeeya . "Waxay qaadataa laba toddobaad si aad guulo uga hesho orodkii dheeraa ee ugu dambeeyay, sidaa darteed waa sababta aysan macno u lahayn in la sameeyo orod dheer usbuuca ka hor marathonkaaga," ayuu yiri Cilenti. Ilaa aad haysato siddeed usbuuc oo buuxa inta u dhaxaysa jinsiyadaha, Honerkamp iyo Cilenti midkoodna kuma talinayo inaad sameyso jimicsi kasta oo adag inta u dhaxaysa. Bedelkeeda diiradda saar dadaallada sahlan iyo kuwa dhexdhexaadka ah.

Adiga karaa Isbuucyadaada ku dhis limbo sida: Ku bixi toddobaadka ugu horreeya ama laba nasasho, ku noqoshada si tartiib tartiib ah usbuuca labaad ama saddexaad, waxaa soo jeedinaya Honerkamp. Usbuuca afraad, ujeedo si aad u hesho culays tababar oo joogto ah oo leh jimicsi fudud oo keliya. Todobaadka shanaad, wax ka qabso qaar tayo leh oo orod dheer-laakin kaliya ilaa dadaal dhexdhexaad ah, ayuu yidhi Cilenti. Toddobaadka lixaad, bilaw inaad baaskiil ku dhajiso tuubadaada ilaa tartankaaga xiga dhammaadka toddobaadka siddeedaad.

Haddii aad haysato wax ka yar siddeed toddobaad inta u dhaxaysa dhacdooyinka, ilaali dhammaan soo kabashada iyo maalmaha tafaariiqda, laakiin yaree jimicsiga socda haddii loo baahdo. Haddii aad dareento inaad guureyso laakiin aadan rabin inaad halis geliso soo-kabashadaada, isku day inaad leexato ama dabaasho: “Waxaan kaloo leeyahay orod-yahannadaydu inay sameeyaan tababar dheeraad ah, si ay u garaacaan kaarkooda iyagoon lugahooda garaacin,” ayay tiri Honerkamp.

Hore u sii qorshee.

Sida habboon, u qorshee labada jinsiyadood oo qayb ka ah hal wareeg oo tababar oo weyn. "Waa inaad wax walba si wadajir ah uga fikirtaan," Cilenti ayaa tiri.

Haddii tartanka mar kale uusan markii hore qeyb ka ahayn qorshaha, ka fikir sababta aad u rabto dib -u -socod. Haddii aad ku oroday cimilo xun, hargab, ama aad ka tagtay horaantii ciyaarta, adiga karaa isku day mar kale, Cilenti iyo Honerkamp waa ogolaadeen. Xaalad ahaan: Galen Rupp wuxuu ka baxay orodkii Boston Marathon-ka ee 2018-ka oo leh astaamaha hypothermia, ka dibna dib isugu urursaday si uu ugu guuleysto Marathon Prague (oo leh waqti shaqsiyeed ugu fiican!) Saddex toddobaad kadib.

Laakin haddii taam ahaanshiyahaaga eedda lahayd, dib uga fiirso. "Waxaan ku dhiirigelin lahaa orodyahannada inay ogaadaan sababta ay u lahaayeen jinsiyad xun," ayuu yidhi Cilenti. "Haddii ay tahay arrin ku saabsan tababarkaaga, dhowr toddobaad waxba iskama beddeli doonaan, markaa malaha fikradda ugu fiican maaha inaad mid kale si dhakhso ah u socodsiiso." (Waa inaad sidoo kale tixgelisaa waxyaalahan ka hor intaadan ku tartamin dhaawac.)

Honerkamp waxa uu sheegay in uu isku dayo in uu la hadlo orodyahanadiisa oo aan si degdeg ah wax u samayn ka dib tartan xun. "Tani marar dhif ah ayay u shaqeysaa ama si fiican u dhammaataa," ayuu yidhi. "Aad bay u adag tahay in loo kaco marathon kale maskax ahaan iyo jir ahaanba dhawr toddobaad ka dib."

Oo kuwa bilowga ah, dhegeyso: Haddii aad dhammeysay qeybtii hore ama marathon buuxa oo aad tahay aad u faraxsan kaliya ma sugi kartid inaad sameyso mid kale, sii wad akhriska.

Dhis jirkaaga.

Kahor intaadan la tacaalin marathon-ka nuska ah ama marathon-ka dambe, hubi in jidhkaagu diyaar u yahay inuu masaafo ku tago tababarka xoogga. “Xoojinta ayaa ah tan koowaad ee inta badan orodyahannada aysan sameynin,” ayay tiri Cilenti. "Waxaan jeclaan lahayn inaan aragno tababbarka iska caabinta dhabta ah ee dhabta ah iyadoo la adeegsanayo miisaanka jimicsiga, bartilmaameedka miskaha, xudunta, iyo quadsyada. Caadi ahaan, marka orodyahanadu u yimaadaan daaweynta jireed, kuwani waa kooxaha murqaha ee ugu waaweyn oo aad u daciif ah." Ku darista hal ama laba jimicsi oo fudud hab-diirimaadkaaga ama jimicsigaaga ayaa sameyn kara isbeddel weyn, ayay tiri. Marka aad shaki qabtid, la tasho tababare kaa caawin kara inuu kuu habeeyo barnaamij awood leh.

Waxaas oo dhan ka sii sarreeya, iska hubi inaad shaqada geliso bilaha iyo, haa, sannado ka hor maalmaha jinsiyadda "laba ka badan". "Haddii aad doonayso inaad orodyo masaafo dheer oo gadaal-gadaal ah ku soo celiso, waa inaad lahaataa saldhig tababar oo wanaagsan iyo waayo-aragnimo ku saabsan masaafada aad u ordayso inaad ku bilowdo," ayuu yidhi Cilenti. U yeel dhawr marathon badhkiis ama marathon ka hor inta aanad ku fakarin dhufashada hal wareeg. "Runtii waa inaad lahaataa asal socod wanaagsan kahor intaadan bilaabin masaafada orodka.

Soo cesho xaq.

Wax kasta oo aad sameyso, ka dhig soo kabashada mudnaantaada ugu sareysa. "Soo kabashada ayaa ah waxa ugu muhiimsan ee aad sameyn karto," ayuu yiri Cilenti. "Haddii aad dhigto tababarkaas-16-usbuuc, 20-usbuuc barnaamij-aragti ahaan, jidhkaaga waxaa loo tababaray inuu ordo tartankaaga labaad dhowr toddobaad ka dib." (U hubso inaad raacdo kuwan la sameeyo ee soo kabashada maratoonka iyo soo kabashada marathon badhkeed.)

Ha ku adkayn jirdhiska; Si kastaba ha ahaatee ma heli doontid wax faa'iido xawaare ah dhowrka toddobaad si kastaba ha ahaatee, ayuu yidhi Cilenti. Taa beddelkeeda, xoogga saar sidii aad jidhkaaga ugu soo celin lahayd xaalad diyaar u ah oo nasasho leh oo diyaar u ah isirka. Sii mudnaanta nafaqada, fuuq -celinta, duubista xumbada, iyo duugista isboortiga si aad orodkaaga labaad ugu orodo inta tamar iyo shidaal ah intii aad orodkaagii hore orodday, ayuu yidhi Cilenti. “Dhammaan tababarkaasi daaqadda ayuu ka baxaa haddii aadan samayn.”

Muddo kasta oo ka gaaban afar toddobaad inta u dhaxaysa dhacdooyinka waa in xoogga la saaro soo kabashada, ayay tiri Honerkamp. "Wax badan ayaa ku xiran sida aad dareemeyso," ayuu raaciyay. "Caadiyan ma siiyo orodyahanadayda qorshe dhab ah usbuuc kasta ilaa aan arko sida ay u maareeyaan soo kabashada."

Si loo qiyaaso horumarkaaga, samee jeegareynta jirka Haddii aad foorarsato marka aad jaranjarada hoos u dhaadhacdo, aad u dhaadhacdo buuraha, ama aad shaqada u sii socoto, Cilenti wuxuu leeyahay diyaar uma tihid inaad hore u sii socoto. "Ka dib markaad orodo marathon ama nus marathon ah, waxaad dareemeysaa inaad hoos u dhacday. Waa caadi inaad dareento xanuun iyo xanuun," ayay tiri Cilenti. "Haddii hal ama laba toddobaad ka dib, aad weli dareemeyso raaxo -darro joogto ah, waxaad u baahan tahay waqti dheeri ah." Tixgeli inaad aragto dhakhtar ama daaweeyaha jireed ka hor jinsiyadaada xigta.

Dib u eegis loogu talagalay