Qhia Lub Tswv Yim Rau Kev Kho Mob Cancer Mis
Tus Susan G. Komen 3-Hnub yog ib qho kev taug kev nyuaj txog li 20 mais ntawm ib hnub rau peb hnub. Yuav kom ua kom tiav qhov nrug, nws yog qhov tseem ceeb rau pib lub hlis ua ntej thiab ua kom koj cov kev taug kev mus ntev zuj zus. Qhov no yuav qhia koj cov leeg, toughen koj ko taw, thiab cia koj xaiv qhov zoo tshaj plaws iav rau kev taug kev.
Pab Pawg
Koj tuaj yeem nkag mus rau cov pab pawg hauv zos rau txoj kev taug kev 3-hnub, lossis koj yuav tsum tau ua ntawm koj tus kheej.
Thaum taug kev taug kev tuaj yeem ua haujlwm tau zoo, ntau tus neeg nyiam nyiam taug kev nrog lawv. Koj tuaj yeem ua raws li koj cov phooj ywg thiab tsev neeg, los yog koj tuaj yeem tshawb xyuas cov koom haum hauv zos thiab Meetup lossis Facebook pawg neeg taug kev . Tsis tas li ntawd, xyuas nrog cov chaw khiav dej num hauv zos rau marathon kev cob qhia pawg hauv cheeb tsam koj nyob.
Lub Hom Phiaj Rau Kev Kawm 3-Hnub Mus Kev
Los ntawm lub sijhawm koj pib taug kev mus 3 hnub, koj yuav tsum tau taug kev khiav ob hnub rov-rau-rov qab rau 15 mus rau 20 mais. Thaum qhov no zoo li yuav tsis yooj yim, yog tias koj pib ntxov ntxov koj yuav muaj peev xwm txhim tsa mus txog qhov ntawd.
Ua Ntej Yuav Tsum Tau Kawm Rau 3-Hnub Tawm Sij Hawm
Ua ntej koj pib siv lub caij nyoog hauv qab no, koj yuav tsum ua kom tiav li 6 mais kev taug kev. Yog tias tsis yog, pib ua ntej nrog taug kev rau 15 feeb, tsib hnub ib as thiv twg. Xyaum tawm tswv yim zoo taug kev thaum lub caij cov taug kev no. Txhua lub lim tiam, rub koj cov kev mus taug kev los ntawm tsib feeb. Tom qab thawj lub hli, koj ntev mus li ib lossis ob zaug txhua lub lim tiam los ntawm 10 feeb.
Mus txuas ntxiv cov sijhawm no ntev tshaj plaws kom txog thaum koj tuaj yeem taug kev li 2 teev lossis 6 mais.
Nws kuj tseem raug pom zoo tias koj muaj ib qho kev kuaj mob thiab nrog koj tus kws kho mob tham nrog koj cov tswv yim los taug txoj kev tshwm sim no. Nrog koj qhov Kev Taug 3 Hnub Mus Kev rau cov sij hawm teem qhia thiab tswv yim.
Txhua Lub Lim Piam Tawm Rau Kev Kawm Rau 3-Hnub Mus Kev
Lub sijhawm no nws txawv lub asthiv-ib lub limtiam nrog rau cov mileage lub limtiam, kom muaj peev xwm ua kom muaj peev xwm nce nqi tsawg dua ntawm kev raug mob.
- Tuesday, Thursday: Taug kev rau ib teev (3 mus rau 4 mais).
- Hnub Monday, Wednesday, Hnub Friday: Hnub so.
- Hnub Saturday thiab Hnub Caiv: Hnub ua haujlwm hnub (koj yuav hloov mus rau lwm hnub ntawm lub lim tiam, tab sis cia lawv nyob ib sab).
- Yog tias koj siv taug kev li ib teev ib hnub, ua li ntawd ntxiv, tiam sis ua rau hnub so tom qab koj ob hnub ntev.
- Tom qab kawg peb lub lis piam yog koj qhov chaw . Thaum txiav koj cov nqi dhia tsheb, koj muab sijhawm rau koj lub cev los txhim kho nws cov txiaj ntsig ntawm cov nqaij thiab ua kom tiav thiab pib qhov 3-Hnub Kev Taug kev kom muaj zog.
| Lub lis piam | Mon. | Tue. | Wed. | Thur. | Fri. | Sat. | Tshav. | Tag Nrho Cov Mais |
| 1 | Tawm | 3 | Tawm | 3 | Tawm | 6 | 6 | 18 |
| 2 | Tawm | 3 | Tawm | 3 | Tawm | 6 | 8 | 20 |
| 3 | Tawm | 4 | Tawm | 4 | Tawm | 8 | 6 | 22 |
| 4 | Tawm | 4 | Tawm | 4 | Tawm | 8 | 8 | 24 |
| 5 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 6 | 24 |
| 6 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 8 | 26 |
| 7 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 10 | 28 |
| 8 | Tawm | 4 | Tawm | 4 | Tawm | 12 | 6 | 26 |
| 9 | Tawm | 4 | Tawm | 4 | Tawm | 12 | 8 | 28 |
| 10 | Tawm | 4 | Tawm | 4 | Tawm | 12 | 10 | 30 |
| 11 | Tawm | 4 | Tawm | 4 | Tawm | 12 | 12 | 32 |
| 12 | Tawm | 4 | Tawm | 4 | Tawm | 14 | 6 | 28 |
| 13 | Tawm | 4 | Tawm | 4 | Tawm | 14 | 10 | 32 |
| 14 | Tawm | 4 | Tawm | 4 | Tawm | 14 | 14 | 36 |
| 15 | Tawm | 4 | Tawm | 4 | Tawm | 16 | 6 | 30 |
| 16 | Tawm | 4 | Tawm | 4 | Tawm | 16 | 10 | 34 |
| 17 | Tawm | 4 | Tawm | 4 | Tawm | 16 | 14 | 38 |
| 18 | Tawm | 4 | Tawm | 4 | Tawm | 16 | 16 | 44 |
| 19 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 10 | 28 |
| 20 | Tawm | 4 | Tawm | 4 | Tawm | 18 | 10 | 36 |
| 21 | Tawm | 4 | Tawm | 4 | Tawm | 18 | 14 | 38 |
| 22 | Tawm | 4 | Tawm | 4 | Tawm | 18 | 18 | 42 |
| 23 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 10 | 28 |
| 24 | Tawm | 4 | Tawm | 4 | Tawm | 20 | 10 | 38 |
| 25 | Tawm | 4 | Tawm | 4 | Tawm | 6 | 6 | 20 |
| 26 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 6 | 22 |
| 27 | Tawm | 4 | Tawm | 4 | Tawm | 10 | 6 | 22 |
| 28 - 3 hnub taug kev |
Nrhiav Koj Txoj Kev Kawm
Cia taug qab ntawm koj lub mileage, kev ceev, koj xav li cas, dab tsi koj hnav, ceev, thiab qhov uas koj tau noj thiab haus ntawm koj kev mus. Qhov no yuav pab kom koj ua tau zoo thiab pom tau qhov koj ua tau zoo.
Koj tuaj yeem xav paub txog cov huab cua thiab seb koj tiv thaiv nrog lawv.
Yog hais tias koj tau poob qab rau hauv koj qhov kev cob qhia, nws yog lub tswv yim kom rov hais dua lub lim piam yav dhau los tus nqi kev taw qhia. Nws yog qhov zoo uas yuav ua rau kom nce siab dua mus ua ntej dhau. Tsuas nco ntsoov tias koj muaj xws li ob lub limtiam taper kawg es tsis txhob sim ua koj tus mileage ntev tshaj li 3 hnub ua ntej.
Nkawm khau thiab ris tsho rau kev kawm
Koj yuav tsum tau xaiv cov khau uas tsim nyog rau taug kev ua tus marathon. Mus rau qhov zoo tshaj plaws khiav khau cia rau hauv koj cheeb tsam kom tau ntsuas thiab haum rau cov khau kom haum. Koj yuav hnav ib nkawm khau rau thaum koj kawm, yog li nco ntsoov mus yuav ib yam mob tshiab siv hauv koj lub hlis dhau los ntawm kev cob qhia.
Tsis txhob neglect koj nkawm thom khwm. Khw rau lub tsho hnav cov khaub ncaws ua si ntawm lub khau khau cia. Cov no ua rau kom haum rau koj ob txhais taw thiab txo txoj kev pheej hmoo ntawm cov hlwv.
Koj cov ris tsho yuav zoo ib yam li kev sib tw ntawm cov haiv neeg marathon. Thaum koj tab tom yuav khoom rau koj nkawm khau, khij lub tsho, luv luv, tights, thiab ris hauv cov khw muag khoom. Koj tuaj yeem nug cov neeg ua hauj lwm rau cov lus qhia txog dab tsi yuav tsim nyog hnav. Cov no yog tsim nrog cov hle khaub ncaws hnav uas yuav ua tau zoo tshaj plaws rau kev taug kev ntev. Txhob txav plob thiab denim raws li cov tuav hws thiab yuav tsis xis nyob ntev taug kev.
Kev Ruaj Ntseg thiab Kev Tiv Thaiv Kev Raug Mob
Blisters thiab chafing yog cov teeb meem feem ntau koj ntsib thaum koj tsim koj qhov kev ua kom tiav. Kev hnav hle khaub ncaws hnav thiab thom khwm yuav pab tau. Txawm li cas los xij, koj yuav tsum tau saib xyuas cov hmoov av thiab lubricants kom pab tiv thaiv cov teeb meem no.
Kev nyab xeeb thaum tshav kub kub yog kev txhawj xeeb thaum koj taug kev ntev ntev. Qhov no yog lub hauv paus loj tshaj plaws rau kev mus pw hauv tsev kho mob thaum lub caij 3 hnub taug kev thiab nws tuaj yeem thuam koj thaum koj qhov kev cob qhia. Nco ntsoov tias koj haus dej txaus thiab siv cov dej haus kis las mus ntev ntev. Koj yuav tsum nqa dej txaus thiab kis las thiaj li haus tau thaum twg koj xav tias nqhis dej. Qhov no txhais tau tias hnav ib lub pob ntim lossis nqa lub raj mis. Tsis txhob mus kev, nrhiav qhov ntxoov ntxoo, thiab ntxhib ntxaug yog tias koj hnov xeev siab lossis qaug zog.
Lo Lus Ntawm
Pab kev zoo siab rau kev ua haujlwm rau 3 hnub taug kev. Thaum kawg, koj yuav tau ua tag nrho cov kev cob qhia uas xav tau los mus taug kev ua tus marathon . Koj yuav muaj peev xwm pib koj lub 3-hnub kev ntseeg siab thiab txaus siab rau tag nrho cov kev camaraderie thiab tus ntsuj plig ntawm qhov kev tshwm sim no.