{"id":78743,"date":"2024-01-19T13:12:59","date_gmt":"2024-01-19T11:12:59","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=78743"},"modified":"2024-01-19T13:20:26","modified_gmt":"2024-01-19T11:20:26","slug":"witwarm-wenke-vir-draftoerusting","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/witwarm-wenke-vir-draftoerusting\/","title":{"rendered":"Witwarm wenke vir draftoerusting"},"content":{"rendered":"<p>Dit maak nie saak waar jy jouself bevind nie, hardloop is een van die toeganklikste sporte wat jy kan aanpak. Of jy nou \u2019n spesifieke oefenplan volg en of jy net hardloop om endorfiene vry te stel, kom dit neer op dieselfde beginsel: trek jou tekkies aan en trek weg! Om daar te kom moet jy egter \u2019n paar belangrike besluite neem oor die tipe skoene, drag en draagbare toestelle wat beide jou lyf en sak sal pas.<\/p>\n<h4>Sit jou beste voetjie voor<\/h4>\n<p>Goeie <strong>hardloopskoene<\/strong> kan jou duur uitwerk. Baie drawwers maak vrede met hierdie onkoste deur te dink aan hul hardloopskoene as \u2019n belegging in hul gesondheid (en om beseringvry te draf).\u00a0Dit is uiters belangrik dat jy in \u2019n paar tekkies draf wat jou unieke liggaamsbou ondersteun. As jy die verkeerde paar kies, kan jy mediale skeenpyn <em>(shin splints)<\/em>, seer enkels en gewrigte, en ander beserings opdoen wat jou gaan forseer om op te hou draf sodat jy kan herstel. Hoe kan jy dus verseker dat jy die regte paar skoene in die hande kry?<\/p>\n<ul>\n<li>Wanneer jy winkel toe gaan om <strong>hardloopskoene<\/strong> te koop, neem \u2019n paar tekkies wat reeds uitgeloop is saam. Ondersoek die skoensole &#8211; dit sal baie verklap oor jou biomeganiese behoeftes en hardloopstyl.<\/li>\n<li>As jy <strong>ortopediese sole<\/strong> dra, vat dit ook saam want dit kan be\u00efnvloed hoe die skoen jou (letterlik) pas.<\/li>\n<li>Moenie <strong>haastig<\/strong> wees wanneer jy tekkies kies nie. Moenie toelaat dat die verkoopspersoon jou aanjaag sodat jy die eerste paar skoene koop wat jy sien nie. Pas \u2019n reeks handelsmerke aan en draf deur die winkel om seker te maak dat jy di\u00e9 paar koop wat jou reg pas. Vind \u2019n winkel met personeel wat die sport ken en wat vir jou goeie terugvoer kan gee op jou keuses.<\/li>\n<li>Seer knie\u00eb, seer voete, skeenpyn en oormatige stywe spiere is ni\u00e9 \u2019n normale deel van hardloop nie, al is dit die algemene opvatting. Hierdie <strong>simptome<\/strong> kan (in die afwesigheid van ander oorsake) hul oorsprong h\u00ea in die feit dat jy hardloopskoene dra wat nie reg is vir jou liggaamsbou en -beweging nie, of dat die skoene eenvoudig uitgedra is en vervang moet word.<\/li>\n<li><strong>Vervang<\/strong> jou tekkies na elke ongeveer 720 &#8211; 880 km. Skryf die afstande wat jy hardloop neer om tred te hou met die mylafstand van jou skoene. Sekere selfoon-<em>apps<\/em> meet hierdie vir jou. Jou spesifieke liggaamsbou en hardloopstyl kan ook die leeftyd van jou skoene verkort of verleng, so hou maar \u2019n ogie op jou <strong>sole<\/strong> en neem die vervaardigers se aanwysings in ag.<\/li>\n<li>Dink aan die <strong>groefies<\/strong> op jou sole as die groewe in jou kar se bande. Wanneer dit glad en afgeskuur is, dien dit nie meer hul doel nie: dis tyd vir \u2019n nuwe paar skoene.<\/li>\n<\/ul>\n<p>&#8220;Om \u2019n nuwe paar skoene te koop behoort jou \u2019n tweede asem te gee met jou drawwery en dit sal die oefening vir jou volgende wedren baie gladder laat verloop,&#8221; s\u00ea Craig Nossel, Hoof van <em>Vitality Wellness<\/em>. &#8220;As jy pyne en skete ervaar wat verband hou met jou uitgeleefde skoene, kan dit opgelos word deur \u2019n nuwe paar skoene in die hande te kry wat pas by jou spesifieke liggaams-en hardloopbenodigdhede.<\/p>\n<h4>Kom wind, kom weer &#8211; hou aan hardloop<\/h4>\n<p>Om gereeld buite te oefen kan sy tol eis op, onder andere, drawwers se o\u00eb en vel. Baie hardlopers neem nie beskerming teen buite-elemente ernstig op nie, maar dit is een van die belangrikste aspekte van gesond hardloop. Wees weer-wys met die volgende wenke:<\/p>\n<ul>\n<li>Jou o\u00eb en vel word blootgestel aan <strong>UV-strale<\/strong> wanneer jy hardloop, al is dit vroegoggend, op sonnige en oortrokke dae, of in re\u00ebnweer. Natuurlik is drawwers nog meer blootgestel aan skadelike strale wanneer hulle rondom middaghoogte of piek-UV-periodes hardloop.<\/li>\n<li>Dit maak nie saak hoe die weer lyk nie, dit is noodsaaklik dat jy <strong>sonroom<\/strong> dra. Sonroom verminder nie net jou kanse op velkanker nie, maar help jou ook om donker vlekkies en ander kosmetiese skade te vermy. Dermatolo\u00eb beveel \u2019n bre\u00eb-spektrum SPF 50+ aan wat elke twee ure aangewend moet word.<\/li>\n<li><strong>Sonbrille<\/strong> beskerm jou o\u00eb teen skadelike UV-strale. Maak seker jou bril beskerm jou teen UVA- en UVB-strale aangesien elk van hierdie jou o\u00eb anders beskadig.<\/li>\n<li>Sonbrille keer boonop dat jy jou o\u00eb teen <strong>weerkaatsing<\/strong> ooreis en dit verseker dat jou gesig ontspanne bly wanneer jy hardloop. Sonbrille hou ook <strong>insekte<\/strong> van jou gesig af en uit jou o\u00eb terwyl jy hardloop.<\/li>\n<li><strong>Re\u00ebn<\/strong> weerkaats 100% van alle UV-strale van die grond af, so dit is ewe belangrik om jou o\u00eb in oortrokke of koue weer te beskerm as wat dit is op \u2019n sonskyndag.<\/li>\n<li>Vir <strong>ekstra UV-beskerming<\/strong>, gebruik \u2019n kopband, hoed, of <em>buff<\/em> wat die sweet (en hare!) uit jou gesig sal hou. Probeer \u2019n keps met \u2019n handdoekstofbandjie sodat oortollige vogtigheid op jou vel geabsorbeer kan word. Andersins werk \u2019n ligte maasstof-keps wat beide sonbeskerming en ventilasie bied.<\/li>\n<\/ul>\n<h4><em>Go Go Gadgets!<\/em><\/h4>\n<p>Die dae van die nederige treetellertjie is verby. Die mark loop oor van horlosies en ander slim, blink en gesofistikeerde draagbare volgtoestelle teen pryse wat die meeste begrotings pas. Om die regte toestel vir jou te vind, vra jouself hierdie af:<\/p>\n<ul>\n<li>Voel jy meer gemaklik om \u2019n armbandjie te dra, of verkies jy \u2019n aanknip-volgtoestel?<\/li>\n<li>Is jy \u2019n driekampatleet wat \u2019n toestel benodig waarmee jy kan fietsry, draf en swem?<\/li>\n<li>Skakel jou toestel aan ander toerusting wat jou uitslae van ander sportsoorte meet?<\/li>\n<li>Kan jou volgtoestel of slimhorlosie sinkroniseer met jou slimfoon om maklik data op te laai?<\/li>\n<li>Het jy \u2019n voorbeeld van jou gekose toestel aangepas om die gewig en grootte te voel voordat jy dit koop?<\/li>\n<li>Het jy oorweeg watter tipe battery die toestel bevat en hoe die batterylewe werk?<\/li>\n<\/ul>\n<p>Die eenvoudigste draagbare toestelle tel hoeveel tre\u00eb jy geneem het, dit meet jou pols, die tydsduur en die hoeveelheid kalorie\u00eb wat verbrand is tydens \u2019n oefensessie. Hoe meer verfynd die toestelle raak, hoe meer terugvoer sal jy kry: van jou gemiddelde pas, spoed, afstand, \u2019n GPS-meting, die gradi\u00ebnt en jou pas tot barometriese altometerlesings.<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/5-oefenfoute-wat-ons-almal-maak\/\" target=\"_blank\" rel=\"noopener\">5 oefenfoute wat ons almal maak<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Of jy nou \u2019n gevorder hardloper is, oor naweke die parkrun aanpak, \u2019n mooiweersdrawwer is, en of jy ingeskryf het vir die nuwe Discovery Vitality Run-reeks, hier is witwarm wenke om die beste sportuitrusting aan te skaf. Saamgestel deur Catherine Schenck. Hooffoto Pixabay<\/p>\n","protected":false},"author":38,"featured_media":142193,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[193,2160,2792,23664,23684,23685,27340],"class_list":["post-78743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-fiksheid","tag-oefening","tag-leef-gesond","tag-health","tag-fitness","tag-exercise","tag-running"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Witwarm wenke vir draftoerusting | rooi rose<\/title>\n<meta name=\"description\" content=\"Of jy nou \u2019n gevorderde hardloper is of slegs oor naweke die parkrun aanpak, hier is witwarm wenke om die beste sportuitrusting aan te skaf.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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