Afotusɛm ntiantia
- Take shorter, quicker, quieter steps.
- Run tall with loose, low shoulders.
- Add no more than ten percent more each week.
Mmirikatu mfiaseɛ kakra no taa yɛ deɛ ɛnyɛ fɛ kakra. Wo home yɛ den, wo nan yɛ duru, na ɛduru baabi a ɛbɛn beaeɛ a ɛtɔ so mmienu no, wofiri aseɛ bisa wo ho sɛ ebia obiara ma ɛyɛ den saa ana. Wɔnyɛ saa, sɛ́ ɛte. Wɔfirii aseɛ kane sen wo kɛkɛ.
Eyi ne asɛm pa no. Mmirikatu yɛ nneɛma a ɛyɛ kɛkɛ a onipa nipadua yɛ no baako, na wonim sɛdeɛ woyɛ no dada. Mmirikatu kwan pa nyɛ sɛ wobɛyɛ sɛ Olympic agodifoɔ. Ɛyɛ maa nketenkete kakra a ɛma wo nipadua gye adwuma no ho mu pɛ, sɛdeɛ wobɛwie mmirikatu a wote nka sɛ woayɛ adwuma, na ɛnyɛ sɛ woasɛe koraa. Berɛ a wo nipadua afaafa ahodoɔ no neɛ bom yiye no, wonya pii firi anammɔn biara mu na woma pira tokuro kakra.
Momma yɛnnante nfa deɛ ɛho hia ankasa no mu, ɛfiri fam reforo.
Yɛ anammɔn nketenkete a ɛyɛ ntɛm
Sɛ wobɛsesa ade baako a, sesa eyi. Mmirikatufoɔ foforɔ taa de wɔn nan kɔ wɔn nipadua anim koraa, na wɔde si fam denneennen wɔ kuʻekuʻe so a wɔn nan ateɛ pintinn. Saa kwan tenten no yɛ adwuma te sɛ pɔreso ketewa wɔ anammɔn biara mu, na ɛsoma wose foro fa kuli mu kɔ soro.
Ɔkwan a wofa so siesie ne sɛ wobɛyɛ anammɔn a ɛyɛ tiawa kakra na ɛyɛ ntɛm kakra. Akyerɛkyerɛfoɔ susu yei sɛ cadence, anammɔn dodoɔ a wode yɛ wɔ simma biara mu. Mmirikatufoɔ a wɔanya nimdeɛ no dodoɔ no ara da fam wɔ bɛyɛ anammɔn 170 kɔ 180 wɔ simma biara mu, na American College of Sports Medicine kyerɛ sɛ sɛ wopagya wo cadence kakra koraa a, ɛtaa de mfasoɔ ankasa ba afiri ho. Nhwehwɛmu ahunu sɛ sɛ wotwa wo anammɔn so bɛyɛ ɔha mu du a, ɛbɛtumi atew adesoa a ɛfa kuli mu wɔ anammɔn biara mu no so kɛse.
Wonhia sɛ wobɛkan. Dwene "tiawa na ntɛm" kɛkɛ, si fam brɛoo, na ma wo nan nsi fam pɛɛ sɛ ɛbɛbɛn baabi a ɛwɔ wo dwowa ase na ɛnyɛ wo anim koraa.
Ma wo nan si fam komm
Akwankyerɛ a mfasoɔ wɔ so ne sɛ tu mmirika komm kɛkɛ. Sɛ wo nan repaepae anaa ɛrebɔ ɔkwan so a, woresi fam denneennen. Pɛ sɛ wobɛsi fam brɛoo, a wode wo nan si fam bɛn wo nan mfimfini na ɛnyɛ sɛ ɛrebɔ kuʻekuʻe akyi. Ɛnsɛ sɛ wodwene wo nan anim ne kuʻekuʻe ho dodo. Komm ne brɛoo na ɛyɛ adwuma no dodoɔ no ara ma wo.
Gyina tenten na hwɛ wo ho ase kakra
Susu sɛ wo ho rehwɛ ase brɛoo a ɛfiri wo nipadua nyinaa mu, te sɛ dua a ɛkaa kakra wɔ mframa mu, ɛnyɛ ɛbubu a ɛwɔ wo dwowa so. Ma wo ti nkɔ soro na w'aniwa nhwɛ w'anim, na ɛnyɛ fam wɔ wo mpaboa so. Ɔkwan a ɛyɛ mmerɛw ne sɛ wobɛsusu ahoma a ɛkɔ soro wɔ w'akyi dompe mu na ɛpue wo ti atifi, a ɛtwe wo kɔ soro. Fa w'abogyeɛ to mu kakra sɛdeɛ ɛnyɛ wo kɔn na ɛdi kan.
Ɛsɛ sɛ wo mmati gow na ɛyɛ fam. Hwɛ sɛ ebia akɔ soro abɛn w'aso (ɛbɛkɔ, titiriw berɛ a wabrɛ) na ma ɛnnto fam.
Ma wo nsa nho
Wo nsa nyɛ adwuma kwa. Ma ɛnnu wɔ bɛyɛ huina tee mu na fa kɔ w'anim ne w'akyi wɔ wo nkyɛnmu, na ɛnyɛ wo koko mu. Sɛ wode wo nsa kɔ wo nipadua so a, ɛma wo nyam dane na ɛsɛe ahoɔden. Ma wo nsam yɛ mmerɛw, te sɛ deɛ wokura chip a wompɛ sɛ wopɛkyɛ no brɛoo.
Home na tew so berɛ a ɛho hia
Ɔkwan a ɛyɛ pɛ a wode home nni hɔ. Home wɔ ɔkwan a ɛyɛ kɛkɛ ma wo, na sɛ wobɛtumi aka nsɛm kakra a, wowɔ ahoɔhare a ɛfata so. Berɛ a wo kwan firi aseɛ sɛe ɛfiri sɛ woabrɛ no, ɛno ne wo nsɛnkyerɛnneɛ sɛ tew so kɔ nantewɔ mu kakra. Mmirikatu kwan a abrɛ ne baabi a pira pii wia ne ho ba. Nantewɔ ahomegye nyɛ asisie. Ɛyɛ ɔkwan a nyansa wɔ mu a wode kora wo kwan so ma ɛyɛ maamuyɛ berɛ tenten.
Kyekyere brɛoo
Adɔeɛ kɛse a wobɛtumi ayɛ ama wo nipadua ne sɛ wobɛfa kwantenten aka ho nkakra. Akwankyerɛ a wɔtaa de di dwuma wɔ haʻuki ayaresa mu ne sɛ wobɛfa wo nnaawɔtwe biara kwantenten anaa berɛ aka ho a ɛnboro bɛyɛ ɔha mu du firi nnaawɔtwe kɔ nnaawɔtwe, na woma ahomegye nna ka nhyehyɛeɛ no ho sɛdeɛ honam bɛnya berɛ ahome na asesa ne ho. Mmirikatu pira a ɛba mfiaseɛ no dodoɔ no ara firi adwumayɛ a ɛboro so, ntɛm dodo mu, na ɛnyɛ anammɔn bɔne baako.
Banbɔ kakra a ɛyɛ mmerɛw:
- Fa nantewɔ ne mmirikatu di nsesa wɔ mfiaseɛ. Aniwuo biara nni mmirikatu-nantewɔ nsesa mu.
- Fa ahomegye nna mã baako anaa mmienu nyɛ kakraa wɔ nnaawɔtwe biara mu.
- Sesa wo mmirikatu mpaboa berɛ a emu ahome no yɛ tete, na ɛnyɛ berɛ a ɛyɛ fĩ.
Berɛ a ɛsɛ sɛ wobisa obi
Honamfa yaw kakra wɔ mmirikatu akyi yɛ deɛ ɛyɛ daa na ɛtaa kɔ wɔ da baako anaa mmienu mu. Ɛyaw a ano yɛ nnam, ɛyaw a ɛyɛ den berɛ a woretu mmirika, ahonhono, anaa yaw a ɛkyɛ nna pii no yɛ soronko. Ɛno yɛ nsɛnkyerɛnneɛ sɛ tew so na, sɛ ɛnnyae a, sɛ wobɛkɔ ɔyaresafoɔ anaa honamfa kyerɛkyerɛfoɔ nkyɛn. Sɛ wowɔ akoma yadeɛ, nnompe ho haw, woyem, anaa berɛ tenten ni a wonyɛɛ apɔwmuden a, kɔmmɔdie tiawa ne wo ɔyaresafoɔ som bo ansa na woahyehyɛ wo mpaboa. Ɛsɛ sɛ mmirikatu ma wote nka sɛ wo ho te sɛ wo ankasa, na ɛnyɛ deɛ ɛsua. Fiti aseɛ wɔ baabi a wowɔ, ma ɛnyɛ mmerɛw, na ma ɛnyɛ biribi a wo ani gye ho.
Mfiniri
- American College of Sports Medicine, Healthy Habits for Distance Running
- Cleveland Clinic, 6 Expert Tips to Prevent Running Injuries
- Mayo Clinic Press, To Prevent Running Injuries, Avoid These Common Mistakes