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µî·ÏÀÚ Ã¶Àμ±¼ö µî·ÏÀÏ 2008-02-17 14:09:01 Á¶È¸¼ö 1,832
 # 10 understimate ½ºÆ®·¹Äª

#9 Lack of Support # 9 ºÎÁ·ÀÇ Áö¿ø

#8 Lack of Belief # 8 ºÎÁ·À¸·Î ½Å³äÀ»

#7 Motivation # 7 µ¿±â

#6 Wrong Goal # 6 À߸øµÈ ¸ñÇ¥

#5 Wrong Training Program # 5 À߸øµÈ ÈÆ·Ã ÇÁ·Î±×·¥

#4 Starting too Fast # 4 ¼±¹ß ³Ê¹« ºü¸¥

#3 Lack of Knowledge # 3 ºÎÁ·ÇÑ Áö½ÄÀÇ

#2 Hydration # 2 ¼öºÐ

#1 Injury # 1 ºÎ»ó

#10 Underestimate Stretching # 10 °ú¼Ò ½ºÆ®·¹Äª

Many beginning runners finish a run and neglect to stretch enough or even at all. óÀ½ ÁÖÀÚ ¸¶¹«¸®ÇÏ´Â ¸¹Àº ½ºÆ®·¹ÄªÇÏ°Ô ½ÇÇàÇÏ°í ÃæºÐÇѰųª ½ÉÁö¾î ÀüÇô ¹«½ÃÇÕ´Ï´Ù. They then find themselves tight and sore and eventually with a running injury. ±×µéÀº ´ÙÀ½À» µÇãÀº ²Ë ¹× ÅëÁõ ±×¸®°í, °á±¹ ºÎ»óÀ» ½ÇÇàÇÕ´Ï´Ù. Do not neglect the importance of stretching! ½ºÆ®·¹ÄªÀÇ Á߿伺À» ¹«½ÃÇÏÁö! Stretch within 15 minutes after every run and take your time. ¸Å ÈÄ 15 ºÐ À̳»°¡ ´Ã¾î³ª´Â ³ÊÀÇ ½Ã°£À» ½ÇÇàÇÏ°íÇÕ´Ï´Ù. As you progress through training, add a few seconds to each stretch and build up to 20 seconds or more per stretch. ´ë·Î ÁøÇà °úÁ¤ ÈÆ·Ã, ¸î Ãʸ¦ Ãß°¡ È®´ëÇÏ°í ºôµå¸¦ °¢ ´ç ÃÖ´ë 20 ÃÊ ÀÌ»ó ½ºÆ®·¹Ä¡ÇÕ´Ï´Ù. Benefits will include less soreness, greater flexibility, longer stride, and much more. ÇýÅÃÀÌ Æ÷ÇԵ˴ϴ٠´ú ÅëÁõ, À¯¿¬¼º, ´õ Å©°Ô, ±×¸®°í ÈξÀ ´õÇÕ´Ï´Ù. Do not underestimate the importance of stretching. ½ºÆ®·¹ÄªÀÇ Á߿伺À» °ú¼Ò Æò°¡ÇÏÁö ¸¶¶ó.

#9 Lack of Support # 9 ºÎÁ·ÀÇ Áö¿ø

Many runners do not share there goal with their friends, family, or co-workers. ÀÚ½ÅÀÇ ¸ñÇ¥°¡ °Å±â¼­ ¸¹Àº ÁÖÀÚ¸¦ °øÀ¯ÇÏÁö ¾Ê½À´Ï´Ù Ä£±¸, °¡Á·, ¶Ç´Â °øµ¿ - ±Ù·ÎÀÚÇÕ´Ï´Ù. Why not? ¿Ö? Afraid of what they might say? ±×µéÀÌ ¸»ÇÏ´Â °ÍÀ» µÎ·Á¿ö? Afraid you will tell them and then fail to achieve your goal? µÎ·Á¿ö ´ç½ÅÀº ´ç½ÅÀÇ ¸ñÇ¥¸¦ ´Þ¼º¿¡ ½ÇÆÐ ÀüÇØ ±×¸®°í? If so, that¡¯s all the more reason to tell them! ±×·¸´Ù¸é, ´õ ¸¹Àº ÀÌÀ¯·Î ±×°ÍÀ» ¸ðµÎ ±×µé¿¡°Ô ¸»ÇØ! It will give you lots of extra (and needed) motivation. ±×°ÍÀº ³Ê¿¡°Ô ¸¹Àº ¿©ºÐÀÇ (±×¸®°í ÇÊ¿ä) µ¿±â ºÎ¿©ÇÕ´Ï´Ù. Fear can often be the most powerful form of motivation. °¡Àå °­·ÂÇÑ ÇüÅÂÀÇ µÎ·Á¿òÀÌ µ¿±â°¡ µÉ ¼ö Á¾Á¾ÇÕ´Ï´Ù. Use it! »ç¿ë ÇØ! They should be supportive of you. ±×µéÀº ´ç½ÅÀ» Áö¿øÇؾßÇÑ´Ù. All you have to do is tell them you are training for a marathon or half marathon. ´ç½ÅÀÌÇØ¾ß ÇÒ ÀÏÀº ´ç½ÅÀÌ ÈÆ·ÃÀ» ÀüÇØ ¸¶¶óÅæÀ̳ª ÇÏÇÁ ¸¶¶óÅæ ´ëȸÇÕ´Ï´Ù.

Do not feel compelled to keep them updated on your progress though. ¸¶ ±ÍÇÏÀÇ ÁøÀüÀ» ´À³¢±â ºñ·Ï ±×µéÀÌ °è¼Ó ¾÷µ¥ÀÌ Æ®ÇÕ´Ï´Ù. Unless they are a runner, they simply will not understand. ÇÏÁö ¾Ê´Â ÇÑ ±×µéÀº ÁÖÀÚ, ±×µéÀº °£´ÜÇÏ°Ô ÀÌÇصÇÁö ¾Ê½À´Ï´Ù. Think of that friend or co-worker who insists on telling you about every shot they had yesterday playing 18 holes of golf. Ä£±¸ ¶Ç´Â °øµ¿ - ³ëµ¿ ´©±¸µµ ±×·± »ý°¢À» ÁÖÀåÇÏ°í ¸ðµç ÃÑ°ÝÀ» ´ç½Å¿¡°Ô ¾ê±â ¾îÁ¦ ±×µéÀº 18 Ȧ °ñÇÁ ¿¬ÁÖÇÕ´Ï´Ù. Do you really care to hear about it? ´ç½ÅÀº Á¤¸»·ÎÁÖÀǸ¦ µè°í? I don¡¯t! ¸ô¶ó! Still, tell them early on that you have decided to run a marathon or half marathon. ¾ÆÁ÷µµ ±×µéÀ» Ãʱ⿡ ¸»¾¸ÇϽŠ¸¶¶óÅæÀ̳ª ÇÏÇÁ ¸¶¶óÅæ ´ëȸ¿¡ Ã⸶¸¦ °á½ÉÇß´Ù. It will work in your favor. ±×°ÍÀº ±ÍÇÏ¿¡°Ô À¯¸®¿¡¼­ ÀÛµ¿ÇÕ´Ï´Ù.

#8 Lack of Belief # 8 ºÎÁ·À¸·Î ½Å³äÀ»

Often, a beginning runner will start training and have a very difficult time completing their first 5-mile run. ÀÚÁÖ°¡ ½ÃÀÛ ÁÖÀÚ°¡ ½ÃÀ۵˴ϴÙÀº ¸Å¿ì ¾î·Á¿î ½Ã°£À» ÈƷðú ±×µéÀÇ Ã³À½ 5 - ¸¶ÀÏ ½ÇÇàÀ» ¿Ï·áÇÕ´Ï´Ù. They don¡¯t see how they can possibly run more than that, much less 13.1 or 26.2. ±×µéÀº ±×µéÀ» ÀÌÇØÇÏ·Á°í ³ë·ÂÇÏ´Â ¹æ¹ýÀ» ½ÇÇà ¾Èº¸, ±×°Íº¸´Ù´Â 13.1 ¶Ç´Â 26.2 ÈξÀ Àû½À´Ï´Ù. They stop right there. ±×µéÀº ¹Ù·Î °Å±â¼­ ¸ØÃçÇÕ´Ï´Ù. Done. ´Ù. Finished. ¿Ï¼ºÇÕ´Ï´Ù. They CAN do it, but they can¡¯t because they don¡¯t think they can. ±×µéÀÌ ÇÒ ¼öÀÖ¾î, ±×·¯³ª ±×µéÀº ±×µéÀº »ý°¢ÇÏÁö ¾Ê±â ¶§¹®¿¡ ¼ö¾ø½À´Ï´Ù. Did that make sense? ±×·± ÀÌÇØ°¡°¡?

¡°If you think you can, or you can¡¯t, you¡¯re right.¡± "¼ö ÀÖ´Ù°í »ý°¢ÇÏ´Â °æ¿ì, ¶Ç´Â ¼ö ¾ø´Ù, ´ç½Å ¸»ÀÌ ¸Â¾Æ¿ä."
- Henry Ford - Ç Æ÷µå

Choose to believe you can! À» ¹Ï°í ¼±ÅÃÇÒ ¼ö ÀÖ¾î¿ä!

#7 Motivation # 7 µ¿±â

There are lots of things that can (and will) come up during training that can cause you to lose motivation. ¼¼»ó¿¡´Â ¸¹Àº °ÍµéÀ» ÈÆ·ÃÇÒ ¼öÀÖ½À´Ï´Ù (±×¸®°íÀÌ) ¿Ã¶ó¿ÍÀ» ÀÒ´Â ÀÏÀ¸Å³ ¼öÀÖ´Â µ¿±â ºÎ¿©¸¦ÇÕ´Ï´Ù. It is very likely that you will miss a run or more due to circumstances that come with life. ±×°ÍÀº ¸Å¿ì ³ô´Ù´Â ³ÊÈñ°¡ ¾ç ÀÌ»óÀÇ ½ÇÇà°ú ÇÔ²² Á¦°øµÇ´Â »óȲÀ¸·Î ÀÎÇØ »ýÈ°ÇÕ´Ï´Ù. Whether it is bad weather, illness, working late, mild injury, or whatever, NEVER lose sight of you goal and choose to see the situation as positive. ¿©ºÎ ±×°ÍÀº ³ª»Û ³¯¾¾, Áúº´, ´Ê°Ô±îÁö ÀÏÇÏ°í, °¡º­¿î ºÎ»ó, ¶Ç´Â ¾î·°Å³ª, °áÄÚ ´ç½Å ºÃÀÚÁÒ ¸ñÇ¥°¡ ÀÖÀ¸¸ç, ±àÁ¤ÀûÀÎ ¼±ÅÃÇÏ´Â »óȲÀ» ÂüÁ¶ÇϽʽÿÀ. Remind yourself of the feeling you will have when you achieve your goal. ÀÚ½ÅÀÇ °¨Á¤ »ó±â ¶§ ´ç½ÅÀÌ ´ç½ÅÀÇ ¸ñÇ¥¸¦ ´Þ¼ºÇÕ´Ï´Ù. Do not lose motivation. ÀÇ¿åÀ» ÀÒÁö ¾Ê½À´Ï´Ù.

#6 Wrong Goal # 6 À߸øµÈ ¸ñÇ¥

Many first time runners naturally think they should set a marathon finish time goal. óÀ½À¸·Î ¸¹Àº ÁÖÀÚ ÀÚ¿¬½º·´°Ô ¸¶¶óÅæ ¸¶Ä§ ½Ã°£À» ¾òÀ» ¼ö ÀÖ´Ù°í »ý°¢ÇÏ½Ê´Ï±î ¸ñÇ¥¸¦ ¼³Á¤ÇؾßÇÕ´Ï´Ù. This is not the case. ÀÌ »ç°ÇÀÌ ¾Æ´ÏÇÕ´Ï´Ù. Your goal for your first marathon or half marathon should simply be to finish. ±ÍÇÏÀÇ Ã¹ ¹ø° ¸¶¶óÅæÀ̳ª ÇÏÇÁ ¸¶¶óÅæ ´ëȸ¿¡ ´ëÇÑ ±ÍÇÏÀÇ ¸ñÇ¥¸¦ °£´ÜÇÏ°Ô¸¦ ¿Ï·áÇؾßÇÕ´Ï´Ù. If you push yourself too much, you are dramatically increasing the likelihood of injury and not even seeing the starting line. ÀÚ½ÅÀ» ³Ê¹« ¸¹À̸¦ ´©¸£½Ã¸é, ´ç½ÅÀº ±ØÀûÀ¸·Î ºÎ»ó È®·üÀÌ ³ô¾ÆÁý´Ï´Ù ±×¸®°í ¼±¹ß ¶óÀÎÀ» º¼ ¼öÁ¶Â÷ÇÕ´Ï´Ù. Set a time goal for your next marathon or half marathon. ´ç½ÅÀÇ ´ÙÀ½ ¸¶¶óÅæ ´ëȸ¿¡ ´ëÇÑ ¾à°£ÀÇ ½Ã°£ÀÌ ¸ñÇ¥¸¦ ¼³Á¤ ¶Ç´Â ÇÏÇÁ ¸¶¶óÅæ ´ëȸÇÕ´Ï´Ù. This may sound strange, but it is quite wise. »ç¿îµå ÀÌ»óÀÌÀÖ½À´Ï´Ù,ÇÏÁö¸¸ ±×°ÍÀº ¾ÆÁÖ Çö¸íÇÕ´Ï´Ù. Be smart and set the right goals. Çö¸íÇÏ°í ¿Ã¹Ù¸¥ ¸ñÇ¥¸¦ ¼³Á¤ÇÕ´Ï´Ù.

#5 Wrong Training Program # 5 À߸øµÈ ÈÆ·Ã ÇÁ·Î±×·¥

This really relates to goal-setting. ¿©±â´Â ÁøÂ¥¿Í °ü·ÃÀÌÀÖ´Â ¸ñÇ¥ - ¼³Á¤À»ÇÕ´Ï´Ù. Many runners follow a program of greater difficulty because they want to achieve a certain time. Å« ¾î·Á¿òÀ» µû¶ó ÇÁ·Î±×·¥À» ¸¹Àº ÁÖÀÚ¸¦ ´Þ¼º ¶§¹®¿¡ ±×µéÀÌ ¿øÇϴ ƯÁ¤ ½Ã°£ÇÕ´Ï´Ù. Then they fall victim to injury or just can¡¯t handle the program so they quit. ±×¶§, ±×µéÀÇ Èñ»ý, ¾Æ´Ï¸é ó¸®ÇÒ ¼ö¾ø´Â ÇÁ·Î±×·¥À» ºÎ»óÀ¸·Î ±×·¡¼­ ±×µéÀº Á¾·áÇÕ´Ï´Ù. Choose the right program for YOU! ÇÁ·Î±×·¥¿¡ ´ëÇÑ ±Ç¸®¸¦ ¼±ÅÃÇϽʽÿÀ!

#4 Starting Too Fast # 4 ¼±¹ß ³Ê¹« ºü¸¥

Many runners begin their training and feel they can run more than the scheduled training. ¸¹Àº ¼±¼öµéÀÇ ÈƷðú ´À³¦À» ½ÃÀÛÇÒ ¿¹Á¤º¸´Ù ±×µéÀº ÈÆ·ÃÀ» ½ÇÇàÇÒ ¼öÀÖ½À´Ï´Ù. What do they do? ±×µéÀº ¾î¶»°ÔÇմϱî? They go the extra mile (or more). ±×µéÀº ¿©ºÐÀÇ À̵¿ ¸¶ÀÏ (¶Ç´Â ÀÌ»ó). Sure, we were all taught to "go the extra mile" while growing up, but don¡¯t take it literally! ¹°·Ð, ¿ì¸®´Â ¸ðµÎ¸¦ °¡¸£ÃÆ´Ù "°í ¿¢½ºÆ®¶ó ¸¶ÀÏ"¼ºÀåÇÏ´Â µ¿¾È,ÇÏÁö¸¸ ±ÛÀÚ ±×´ë·Î ¹Þ¾ÆµéÀÌÁö ¸¶¼¼¿ä! In any training program, there is a reason for gradually increasing mileage each week. ¾î¶² ±³À° ÇÁ·Î±×·¥À» Á¡Â÷ Áõ´ë¿¡ ´ëÇÑ ÀÌÀ¯°¡ÀÖ¾î °¢ ÁÖ¿¡ ÁÖÇà °Å¸®ÇÕ´Ï´Ù. If you feel really strong when you begin training and want to run more, PLEASE resist the temptation. ±âºÐÀÌ Á¤¸» °­ÇÑÇÏ´Â °æ¿ì ÈÆ·ÃÀ» ½ÃÀÛÇÏ¸é ½ÇÇàÇÏ·Á¸é ´õ, À¯È¤¿¡ ÀúÇ×ÇÒÇϽñ⠹ٶø´Ï´Ù. By going the extra mile, you are substantially increasing the likelihood of injury. ¿¢½ºÆ®¶ó ¸¶ÀÏ À̵¿ÇÏ¿©, ´ç½ÅÀº ½ÇÁúÀûÀ¸·Î ºÎ»ó È®·üÀÌ ³ô¾ÆÁý´Ï´Ù. Stay with the program. ÀÌ ÇÁ·Î±×·¥°ú ÇÔ²²ÇÕ´Ï´Ù. Believe in yourself and the program. ÀÚ½ÅÀÇ ÇÁ·Î±×·¥À» ¹Ï´Â´Ù. Achieve your goal! ±ÍÇÏÀÇ ¸ñÇ¥¸¦ ´Þ¼º!

#3 Lack of Knowledge # 3 ºÎÁ·ÇÑ Áö½ÄÀÇ

Many beginning runners decide they want to run a marathon or half marathon and just start running. óÀ½ ÁÖÀÚ °áÁ¤À» ½ÇÇàÇÏ´Â ±×µéÀÌ ¿øÇÏ´Â ¸¹Àº ¸¶¶óÅæÀ̳ª ÇÏÇÁ ¸¶¶óÅæ ´ëȸ¿Í ´ÜÁö°¡ °ÔÀçµÇ±â ½ÃÀÛÇÕ´Ï´Ù. No homework, no schedule, no advice, no nothing. ¾Æ´Ï¿äÀÇ ¼÷Á¦, ¾Æ´Ï ÀÏÁ¤, ¾Æ´Ï Á¶¾ð,µµ¾ø°í, ¾Æ¹«°ÍµµÇÕ´Ï´Ù. They just start running because they think they simply need to get in shape to start training and then they will figure out the rest. ±×µéÀº ´ÜÁö ±×µéÀÇ »ý°¢ ¶§¹®¿¡ °ÔÀçµÇ±â ½ÃÀÛÇÕ´Ï´Ù ±×µéÀº ´Ü¼øÈ÷ ¸ð¾çÀ» ÃëÇÏ°íÀִ°¡ ÇÊ¿ä ÈÆ·ÃÀ» ½ÃÀÛÇÏ·Á¸é ±×¸®°í ±×¶§ ±×µéÀº ³ª¸ÓÁö¸¦ Æľǵ˴ϴÙ. In 2001, I fell victim to this one! 2001 ³â, ³ª´Â ÇÇÇØÀÚ°¡ °¨¼ÒÇÏ¿©ÀÌ Çϳª! I decided I was going to run a 26.2-mile marathon. ³» °áÁ¤À» ½ÇÇàÇÏ´Â ±×À̶û 26.2 - ¸¶ÀÏ ¸¶¶óÅæÇÕ´Ï´Ù. I just started running to get into shape. ³­ ´ÜÁö¿¡ µé¾î°¥ ¸ð¾çÀ» ½ÇÇàÀ» ½ÃÀÛÇÕ´Ï´Ù. One mile, two miles, three miles¡¦I was a natural! 1 ¸¶ÀÏ, 2 ¸¶ÀÏ, 3 ¸¶ÀÏ¡¦ ³ª´Â ÀÚ¿¬! Week 3 came along and, after running three miles, I decided I could double it and then ran six miles. ÁÖ 3 ¿À±âÀü ±×¸®°í, 3¸¶ÀÏÀ» ½ÇÇàÇÑ ÈÄ, ³­ °áÁ¤ ÇÒ ¼ö 6¸¶ÀÏ µÎ¹è, ±×¸®°í ½ÇÇàÇÕ´Ï´Ù. The next week, I blew my knee out and was done before I even started training. ´ÙÀ½ ÁÖ¿¡, ³ª´Â ³ªÀÇ ¹«¸­À» ºÒ¾î ³ª¿Í¼­ ÈÆ·ÃÀ» ½ÃÀÛµµÇϱâ Àü¿¡µÆ´Ù. While I must admit I am embarrassed to share this failure with you, I am glad to do so if you will learn from it. ÀÎÁ¤ÇÕ´Ï´Ù ´çȲÀ» °øÀ¯ÇÏ´Â µ¿¾È ³ª´Â ´ç½Å°ú ÇÔ²² ÀÌ·¯ÇÑ ½ÇÆÐ, ³ª´Â ±â²¨ÀÌ ±×·¸°Ô ¹è¿î °æ¿ì¿¡´Â ±×°Í. I¡¯ve held up my end of the bargain! ³ª´Â ³ªÀÇ ¸¶Áö¸·¿¡ ÀâÇô °Å·¡! Will you do yours? Àº ´ç½ÅµéÀº ´ç½Åµé? Do not fail because of ignorance like I did in my first attempt. ¹«Áö ¶§¹®¿¡ ½ÇÆÐÇÏÁö ¾ÊÀ½¿¡ ÇÑ °Í °°¾Æ ³ªÀÇ Ã¹ ½ÃµµÇÕ´Ï´Ù. Educate yourself on training as much as you can before you begin training. Àڽſ¡°Ô ÈÆ·ÃÀ»Çϴ¸¸Å­ ±³À°À» ½ÃÀÛÇϱâ Àü¿¡ ÈÆ·ÃÀ»ÇÏ½Ç ¼öÀÖ½À´Ï´Ù. If you are reading this, you are already on your way to beating the #3 mistake! ´ç½ÅÀºÀÌ ÆíÁö¸¦ ÀаíÀÖ´Ù¸é, ´ç½ÅÀº ´ç½ÅÀÇ ¹æ¹ýÀ» ±¸Å¸¿¡ À̹ÌÀÇ # 3 ½Ç¼ö¸¦! Give yourself a pat on the back. Àڽŵ鵵 °Ý·Á¸¦ Á¦°øÇÕ´Ï´Ù.

#2 Hydration # 2 ¼öºÐ

Many runners suffer from dehydration because they underestimate how much water their body needs during training. ¸¹Àº ÁÖÀÚ Å»¼ö¿¡ ½Ã´Þ¸®´ÂÀ» °ú¼Ò ¿Ö³ÄÇÏ¸é ±×µé ÀÚ½ÅÀÇ ¸ö¿¡ ¹°À» ¾ó¸¶³ª ¸¹Àº ÈÆ·ÃÀ»ÇÏ´Â µ¿¾ÈÀÌ ÇÊ¿äÇÕ´Ï´Ù. Drink during your long runs. ±ÍÇÏÀÇ ¿À·£ µ¿¾È À½·á¸¦ ½ÇÇàÇÕ´Ï´Ù. ALWAYS weigh yourself before and after a run and get your body weight back to what it was before the run. Ç×»ó ½ÇÇàÇؼ­ ÀÌÀü°ú ÀÌÈÄ¿¡ ¸ö¹«°Ô¸¦ ÀÚ½ÅÀÇ ¸ö¹«°Ô·Î µ¹¾Æ°¡±â¸¦ ½ÇÇàÇϱâ Àü¿¡Àº ¹«¾ùÀÎÁö. Do this by drinking plenty of water. ¹°À» ¸¹ÀÌ ¸¶½ÃÇÏ¿©ÀÌ ÀÛ¾÷À» ¼öÇàÇÒÇÕ´Ï´Ù. Your urine should be light yellow to clear. ±ÍÇÏÀÇ ¼Òº¯À»ÇؾßÇÑ´Ù ¹àÀº ³ë¶õ»öÀ» Ãë¼ÒÇÕ´Ï´Ù. Dark yellow means you are not adequately hydrated and need to drink more water. £Àº Ȳ»öÀ» ÀǹÌÇÕ´Ï´Ù ÀûÀýÇÏ°Ô ¼ö»êÈ­µÇÁö ¾Ê½À´Ï´ÙÀ» ¸¶½Ã°í, ´õ ¸¹Àº ¹°ÀÌ ÇÊ¿äÇÕ´Ï´Ù. Be smart and stay hydrated! ½º¸¶Æ®°ú °°ÀÌ Áö³¾ ¼ö ¼ö»êÈ­! Stay away from the hospital! º´¿ø¿¡¼­ ¸Ö¸® ¶³¾îÁ® ÀÖ¾î¾ß! Cross the finish line! Å©·Î½º°¡ °á½ÂÁ¡À»!

#1 Injury # 1 ºÎ»ó

Many beginning runners make the mistake of piling on mileage much too fast. ¸¹Àº ½ÃÀÛ ÁÖÀÚÀÇ ½Ç¼ö¸¦ ³Ê¹« »¡¸® ¸¶Àϸ®Áö¸¦ ÃàÀûÇÕ´Ï´Ù. Maybe they started training without even building up a base during pre-training! ¾î¼¸é ±×µéÀº ÈÆ·ÃÀ» ½ÃÀÛÇß´Ù ±âÁö¸¦ ±¸ÃàÁ¶Â÷ÇÏÁö ¾Ê°í ¹Ì¸® - ÈÆ·ÃÀ»ÇÏ´Â µ¿¾È! They notice soreness in their shins or knees and ignore it. ±×µéÀº ±×µéÀÇ Á¤°­ÀÌ¿¡ ÅëÁõÀ̳ª ¹«¸­À» ±ÔÁ¤ÇÏ°í ÀÖÁö¸¸ ¹«½ÃÇÕ´Ï´Ù. They keep running and BAM!, it hits them. ±×µéÀº °è¼Ó ´Þ¸®±â¿Í »§!, ±×°Í Á¶È¸¼ö ±×µéÀ»ÇÕ´Ï´Ù. They¡¯re done. ±×µéÀÌ ³¡³µ½À´Ï´Ù. Game Over. °ÔÀÓ ¿À¹ö. Be aware of the warning signs and how to treat them. ÁÖÀÇ °æ°í Ç¥ÁöÆÇ°ú ±×µéÀ» Ä¡·áÇÏ´Â ¹æ¹ý. Be aware that injuries can sneak up on you with NO warning. ¸ô·¡ µé¾î¿Í¼­ ¼öÀÖ´Ù´Â Á¡¿¡ À¯ÀÇÇϽʽÿÀ °æ°íµµ¾øÀÌ ºÎ»óÇÕ´Ï´Ù. Be smart and start easy. Çö¸í¸¦ ½ÃÀÛ ½±°ÔÇÕ´Ï´Ù. GRADUALLY build up and take your rest days seriously. Á¡Â÷ ±¸Ãà ¹× ³ÊÀÇ ³ª¸ÓÁö ÀÏ°£ ½É°¢ÇÏ°ÔÇÕ´Ï´Ù. Remember how many of the other Top 10 Rookie Mistakes lead to injury. ´Ù¸¥ »óÀ§ 10 °³ ½ÅÀÎ ±â¾ïÀÌ ¾ó¸¶³ª ¸¹Àº »ç¶÷ÀÇ ½Ç¼ö´Â ºÎ»óÀ¸·Î À̾îÁúÇÕ´Ï´Ù. Do not let injury keep you from achieving your goal. ºÎ»óÀ» ¸øÇÏ·ªÇÏÁö ¸øÇÏ°Ô ÀÚ½ÅÀÇ ¸ñÇ¥¸¦ ´Þ¼ºÇÕ´Ï´Ù.




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