Murakaza neza hano, ikinyamakuru cya buri cyumweru aho abasomyi bashobora kohereza ibibazo by'ubuzima bya buri munsi ku kintu icyo ari cyo cyose kuva ku bumenyi bw'indwara ziterwa n'ibicurane kugeza ku mayobera
ku bubabare bw'umugongo. Julia Belluz azasuzuma ubushakashatsi kandi agire inama n'inzobere muri urwo rwego kugira ngo amenye uburyo siyansi yadufasha kubaho twishimye kandi
ubuzima bwiza.
Is kwirukakoko imyitozo ngororamubiri ni nziza kuruta kugenda n'amaguru, bitewe nuko kwiruka bishobora gutera imvune nyinshi?
Muri Vox, yicaye hafi y'umunyamakuru w'ubuzima Sarah Kliff, ukora imyitozo yo gusiganwa muri marato ya half-marathon na triathlon, abantu benshi biyibikira kugura ibiribwa.
Sarah yanarwaye indwara ya plantar fasciitis ndetse no kuvunika umutwe. Hari igihe amara amezi menshi aryamye yambaye inkweto zo kwiruka kuko ibindi byose bibabaza.
cyane, ndetse yambaye n'igitambaro kinini cy'ubururu ku kuguru kwe kw'ibumoso kugira ngo kifashe mu kugabanya utuvungukira duto mu magufwa y'ikirenge cye twatewe no kwangirika cyane.
Mu buryo bwinshi, Sarah ni urugero rwiza mu gutekereza ku byiza n'ingaruka zo kwiruka ugereranije no kugenda n'amaguru. Kwiruka bifite inyungu nyinshi ku buzima kuruta
kugenda n'amaguru (Sarah afite ubuzima bwiza cyane), ariko nanone bifite ibyago byinshi byo gukomereka (reba uburyo Sarah atera ikirenge).
None se ni iyihe ngaruka iganza? Kugira ngo amenye, yabanje gushakisha "igeragezwa ryo kugenzura ritunguranye" na "isuzuma ry'uburyo" kurikwirukakugenda n'amaguru, no gukora imyitozo ngororamubiri
kuriPubMedubuzima (moteri yo gushakisha ku buntu ubushakashatsi ku buzima) no muriGoogle Scholar.Nifuzaga kureba ibimenyetso by'ubuziranenge — igeragezwa n'isuzuma
iigipimo cya zahabu— yavuze ku ngaruka n'ibyiza by'ubu buryo bubiri bwo gukora imyitozo ngororamubiri.
BIFITANYE ISANODutuma siporo igora cyane. Dore uko wabikora neza.
Byahise bigaragara ko kwiruka bishobora gutera imvune nyinshi, kandi ibyago bikiyongera uko gahunda zo kwiruka zirushaho gukomera. Ubushakashatsi bwagaragaje ko abiruka bashobora kwiruka.
bafite igipimo cy’imvune kiri hejuru cyane ugereranyije n’abagenda n’amaguru (inyigo imwe yasanze abasore biruka cyangwa biruka bari bafite ibyago byinshi byo gukomereka ku kigero cya 25% ugereranyije n’abagenda n’amaguru), kandi
ko ultramarathoners ziri mu kaga gakomeye kurushaho. Imvune nyamukuru ziterwa no kwiruka zirimo indwara ya tibia stress syndrome, imvune za Achilles tendon, na plantar fasciitis.
Muri rusange, abantu barenga kimwe cya kabiri biruka bazagira imvune runaka bitewe no kubikora, mu gihe igipimo cy'abagenda n'amaguru bazakomereka ari hafi 1
ku ijana. Igishimishije ni uko bisa nkaho ushobora kugenda ubudahwema nta ngaruka nyinshi zo kwikomeretsa.
Kuba kwiruka bibabaza abantu ntibikwiye gutungurana. Nk’uko ubu bushakashatsi bwabisobanuye, “Kwiruka bitanga imbaraga zo gukora ibintu ku butaka zingana n’inshuro 2.5 z’umubiri
uburemere, mu gihe imbaraga z'ingufu zo ku butaka mu gihe cyo kugenda ziba zingana n'uburemere bw'umubiri inshuro 1.2.” Nanone ushobora kugwa no kugwa mu gihekwirukakurusha uko uri
mu gihe cyo gutembera.
Yanamenye ibyiza bidasanzwe byo kwihuta mu buzima: Ndetse no gukora iminota itanu kugeza ku icumi ku munsi wiruka ku muvuduko wa kilometero 2.8 ku isaha bishobora kugabanya
ibyago byo gupfa biturutse ku ndwara z'umutima n'izindi mpamvu. Byagaragaye ko abantu biruka baramba kurusha abatari biruka ndetse no nyuma yo kumenyera izindi mpamvu.
— itandukaniro ry’imyaka 3.8 ku bagabo n’imyaka 4.7 ku bagore.
Nubwo bimeze bityo ariko, ubushakashatsi bwagaragaje ko kugenda n'amaguru bifite akamaro kanini ku buzima. Hari ubushakashatsi bugaragaza ko ushobora kongera igihe cyo kubaho no kwirinda indwara.
kugenda n'amaguru gusa — kandi uko bigenda cyane, ni ko birushaho kuba byiza.
Ubu bushakashatsi bwose, nubwo bwagaragaje byinshi, ntabwo bwatanze umwanzuro usobanutse neza ku bijyanye no kwiruka cyangwa kugenda n'amaguru byari byiza kuri wewe muri rusange. Nabajije bamwe muri bo
Abashakashatsi bakomeye ku isi muri uru rwego. Umwanzuro wabo ni uwuhe? Ugomba gusuzuma aho ibintu bihurira.
“Kwiruka mu rugero biramba cyane kuruta uko kugenda n’amaguru biramba,” ibi byavuzwe na Peter Schnohr, inzobere mu by’umutima wakoze ubushakashatsi ku bintu byinshi bijyanye no gukora imyitozo ngororamubiri no
ubuzima. Ijambo nyamukuru riri aho ni “mu rugero.” Schnohr yaburiye ku bushakashatsi bwatangiye gukorwa ko gukora imyitozo ngororamubiri myinshi mu gihe kirekire (nk'imyitozo ngororamubiri ya triathlon
amahugurwa) bishobora gutera ibibazo by'umutima. Muri rusange, hari isano iri hagati yo kwiruka n'urupfu, nk'uko yabitangaje. Gukoresha bike cyane ntacyo bifasha ku buzima, ariko nanone
byinshi bishobora kugira ingaruka mbi.
"ICYIZA CYANE NI IMISI IBIRI CYANGWA IITATU MU CYUMWERU, KU MUVUDUKO MUTO CYANGWA MU GIHE GISANZWE"
Schnohr yatanze inama agira ati: “Kwiruka buri munsi, ku muvuduko wihuta, ni byiza cyane.”
Kurenga amasaha ane mu cyumweru ntabwo ari byiza cyane.” Kandi ku badakunda kwiruka, yagize ati: “Gugenda vuba, kudatinda, nabyo byongera iminsi yo kubaho. Sinshobora kumenya ingano.”
Umushakashatsi w’Umuholandi witwa Luiz Carlos Hespanhol yagaragaje ko muri rusange, kwiruka bitanga inyungu ku buzima neza kurusha uko kugenda n’amaguru bitanga inyungu. Ubu bushakashatsi, bwakorewe ku
Urugero, basanze iminota itanu yo kwiruka ku munsi ari ingirakamaro nk'iminota 15 yo kugenda n'amaguru. Hespanhol yavuze kandi ko nyuma y'umwaka umwe woamahugurwaamasaha abiri gusa
icyumweru, abiruka bagabanya ibiro, bakagabanya ibinure mu mubiri wabo, bakagabanya umuvuduko w'umutima wabo uruhuka, kandi bakagabanya triglycerides mu maraso yabo (ibinure mu maraso). Hari n'ubwo
ibimenyetso bigaragaza ko kwiruka bishobora kugira ingaruka nziza ku muvuduko, kwiheba, n'uburakari.
Nubwo bimeze bityo ariko, Hespanhol ntiyari umuntu utera inkunga abantu biruka. Yakomeje avuga ko gahunda nziza yo kugenda n'amaguru ishobora kugira inyungu nk'izo. Ku bijyanye no kwiruka ugereranije no kugenda n'amaguru, mu by'ukuri ni
biterwa n'indangagaciro zawe n'ibyo ukunda: “Umuntu ashobora guhitamo kugenda n'amaguru aho kwiruka nk'uburyo bwo gukora imyitozo ngororamubiri bitewe n'ingaruka zo gukomereka, kuko kugenda n'amaguru ari
"Nta ngaruka mbi nyinshi nko kwiruka," yasobanuye. Cyangwa se ubundi buryo: "Umuntu ashobora guhitamo kwiruka kuko inyungu ku buzima ari nini kandi ziza vuba, mu gihe gito cyo
igihe.
Incamake: Kwiruka birushaho kunoza ubuzima bwawe kurusha kugenda n'amaguru kandi bigira akamaro kanini ku buzima buri gihe ushora. Ariko ndetse n'ingano nto ya
Kwiruka bigira ingaruka nyinshi zo gukomereka kuruta kugenda n'amaguru. Kandi kwiruka cyane (ni ukuvuga imyitozo ya ultramarathon) bishobora kugira ingaruka mbi, mu gihe nabyo atari ko bimeze no kugenda n'amaguru.
Ibi bidusiga he? Abashakashatsi bose b’imyitozo ngororamubiri basaga n’aho bemeranyije ku kintu kimwe: ko gahunda nziza y’imyitozo ngororamubiri ari iyo uzakora koko. Rero igisubizo
Ku kibazo cyo kwiruka no kugenda n'amaguru bishobora gutandukana bitewe n'umuntu ku wundi. Niba ukunda umwe kuruta undi, komeza ibyo. Kandi nibana n'ubuntashobora gufata icyemezo,
Hespanhol yatanze igitekerezo kigira kiti: “Kuki tutakora byombi — kwiruka no kugenda n’amaguru — kugira ngo tubone ibyiza kuri buri kimwe?”
Igihe cyo kohereza: Werurwe-19-2021
