{"id":63,"date":"2014-06-01T08:08:17","date_gmt":"2014-06-01T08:08:17","guid":{"rendered":"http:\/\/inisironmeain.com\/gaeilge\/?page_id=63"},"modified":"2018-03-25T22:45:44","modified_gmt":"2018-03-25T21:45:44","slug":"traenail","status":"publish","type":"page","link":"http:\/\/inisironmeain.com\/gaeilge\/traenail\/","title":{"rendered":"Traen\u00e1il"},"content":{"rendered":"

TRAEN\u00c1IL LE h-AGHAIDH 10K – TREOIR DO THOSAITHEOIR<\/span><\/h1>\n

\"\"Blianta fada \u00f3 shin, bh\u00edodh daoine ag rith chun breith ar chreach n\u00f3 \u00e9al\u00fa \u00f3 dhains\u00e9ar. T\u00e1 \u00e9ileamh ar an rith anois ar\u00eds. Is acla\u00edocht an-mhaith \u00e9 chun do shl\u00e1inte agus corpacmhainn a fheabhs\u00fa. B\u00edonn gach pr\u00edomh-mhat\u00e1n sa gcorp in \u00fas\u00e1id agus feabhsa\u00edonn s\u00e9 go m\u00f3r an c\u00f3ras cardashoitheach. Le h-aghaidh me\u00e1ch\u00e1n a chailleadh, d\u00f3ann t\u00fa 130 calra\u00ed gach 10 n\u00f3im\u00e9ad ag braith ar c\u00e9 chomh sciobtha is a ritheann t\u00fa.<\/p>\n

M\u00e1 t\u00fa in ann si\u00fal, t\u00e1 t\u00fa in ann rith!<\/strong><\/span><\/span><\/p>\n

N\u00edl traen\u00e1il do 10k chomh deacair is a cheapf\u00e1. Feabhsa\u00edonn t\u00fa do chuid teacht aniar (stamina) de r\u00e9ir a ch\u00e9ile agus le go n-oibreoidh s\u00e9, caithfidh t\u00fa plean traen\u00e1la a leanacht c\u00fapla uair sa tseachtain chun tortha\u00ed maithe a fh\u00e1il. Mar rogha acla\u00edochta n\u00f3 sp\u00f3irt, n\u00edl rud ar bith n\u00edos \u00e9asca n\u00e1 n\u00edos saoire n\u00e1 rith. T\u00e1 babhta traen\u00e1la do do chorp ioml\u00e1n ar f\u00e1il ach do bhr\u00f3ga reatha a chuir ort, dul amach an doras agus s\u00edos an b\u00f3thar leat.<\/p>\n

Plean Traen\u00e1la do Inis Iron M\u00e9ain\u00a0<\/strong><\/span><\/span><\/p>\n

Sula dtosa\u00edonn t\u00fa ag traen\u00e1il, d\u00e9an cinnte go dt\u00e9ann t\u00fa suas t\u00fa f\u00e9in i gceart; is f\u00e9idir \u00e9 seo a dh\u00e9anamh thr\u00edd si\u00fal\u00f3id ar feadh 5-10 n\u00f3im\u00e9ad. Chomh maith leis sin ba ch\u00f3ir duit fuar\u00fa s\u00edos agus s\u00edneadh a dh\u00e9anamh tar \u00e9is na traen\u00e1la.<\/p>\n\n\n\n\n\n\n\n\n\n\n
\n

Seachtain 1<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 10 n\u00f3im\u00e9ad, ansin tosaigh ag rith go mall ar feadh 5 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 4 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 3 uair i seachtain 1.<\/li>\n<\/ul>\n<\/td>\n
\"\"\"\"<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\"\"<\/td>\n<\/tr>\n

\n

Seachtain 2<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 10 n\u00f3im\u00e9ad, ansin tosaigh ag rith go mall ar feadh 8 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 4 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 3 uair i seachtain 2.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 3<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 5 n\u00f3im\u00e9ad, ansin tosaigh ag rith go mall ar feadh 12 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 4 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 4 uair i seachtain 3.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 4<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 5 n\u00f3im\u00e9ad, ansin tosaigh ag rith go mall ar feadh 16 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 4 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 4 uair i seachtain 4.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 5<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 3 n\u00f3im\u00e9ad ansin tosaigh ag rith go mall ar feadh 20 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 3 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 4 uair i seachtain 1.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 6<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 2 n\u00f3im\u00e9ad ansin tosaigh ag rith go mall ar feadh 20 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 3 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 4 babhta seachtain 6.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 7<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Si\u00fal ar feadh 1 n\u00f3im\u00e9ad ansin tosaigh ag rith go mall ar feadh 20 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 3 bhabhta.<\/li>\n
  • Ba cheart duit an traen\u00e1il seo a dh\u00e9anamh 4 uair i seachtain 7.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
\n

Seachtain 8<\/strong><\/p>\n<\/td>\n

\n
    \n
  • Comhghairdeas as \u00e9 a dh\u00e9anamh chomh fada le Seachtain 8.<\/em><\/strong><\/li>\n
  • Si\u00fal ar feadh 5 n\u00f3im\u00e9ad ansin tosaigh ag rith go mall ar feadh 25 n\u00f3im\u00e9ad.<\/li>\n
  • D\u00e9an \u00e9 seo 3 bhabhta.<\/li>\n
  • Roimh dheireadh na seachtaine, tri\u00e1il rith ar feadh 30 n\u00f3im\u00e9ad gan stop.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    I ndiaidh na traen\u00e1la seo, d\u00e9an iarracht rith ar feadh 30 n\u00f3im\u00e9ad 4 uair sa tseachtain suas go dt\u00ed an r\u00e1s agus feicfidh t\u00fa do chuid acla\u00edochta fh\u00e9in ag feabhs\u00fa i gcona\u00ed. Lean ort \u00e1 dh\u00e9anamh seo agus beidh t\u00fa r\u00e9idh le haghaidh do ch\u00e9ad r\u00e1s 10k.<\/p>\n

    Leideanna:<\/strong><\/p>\n

      \n
    • \u00das\u00e1id do chuid an\u00e1la le treoir a thabhairt duit agus t\u00fa ag rith.<\/li>\n
    • Ba cheart go mbeadh t\u00fa in ann comhr\u00e1 a bheith agat agus t\u00fa ag rith.<\/li>\n
    • N\u00ed cheart go mbeadh do chuid an\u00e1la trom.<\/li>\n
    • B\u00edodh uairead\u00f3ir agat chun an t-am a choinne\u00e1il duit fh\u00e9in.<\/li>\n
    • \u00d3l neart uisce tar \u00e9is agus i rith do chuid traen\u00e1la m\u00e1s f\u00e9idir chun cabhr\u00fa leat agus do chuid an\u00e1la a choinne\u00e1il faoi smacht.<\/li>\n<\/ul>\n

      \n","protected":false},"excerpt":{"rendered":"

      TRAEN\u00c1IL LE h-AGHAIDH 10K – TREOIR DO THOSAITHEOIR Blianta fada \u00f3 shin, bh\u00edodh daoine ag rith chun breith ar chreach n\u00f3 \u00e9al\u00fa \u00f3 dhains\u00e9ar. T\u00e1 \u00e9ileamh ar an rith anois ar\u00eds. Is acla\u00edocht an-mhaith \u00e9 chun do shl\u00e1inte agus corpacmhainn a fheabhs\u00fa. B\u00edonn gach pr\u00edomh-mhat\u00e1n sa gcorp in \u00fas\u00e1id agus feabhsa\u00edonn s\u00e9 go m\u00f3r an […]<\/p>\n","protected":false},"author":1,"featured_media":2743,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":[],"_links":{"self":[{"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/pages\/63"}],"collection":[{"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/comments?post=63"}],"version-history":[{"count":6,"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/pages\/63\/revisions"}],"predecessor-version":[{"id":2832,"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/pages\/63\/revisions\/2832"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/media\/2743"}],"wp:attachment":[{"href":"http:\/\/inisironmeain.com\/gaeilge\/wp-json\/wp\/v2\/media?parent=63"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}