Konzekerani Kuthamanga Marathon Yanu Yoyamba
Kuthamanga marathon ndi cholinga chodabwitsa kwa othamanga, koma maphunziro a marathon ndi mpikisano wokha si chinthu choyenera kutengedwa mopepuka. Ngakhale ndikuganiza kuti munthu aliyense wathanzi amene akufuna kuchita maphunzirowa akhoza kukwaniritsa marathon, sindikupempha kuti othamanga adzalumphire kumtunda wa marathon (26.2 miles kapena 42K). Ngati simunaphunzitsepo mtundu uliwonse wa chipiriro, muyenera kumanga mileage yanu yoyambira kwa miyezi isanu ndi umodzi musanayambe kuganizira za maphunziro a marathon .
Mukakhala ndi chizoloŵezi chozoloŵera ndipo mumatha masiku 3-4 pa sabata, ndibwino kuti mapazi anu azitha kuyenda mofulumira, ngati ma kilomita 5k (3.1 kilomita) kapena makilomita 10 othamanga ngati kuthamanga mpikisano wa marathon asanayambe kukwera marathon. Kupeza mpikisano wa mpikisano ndiko kukonzekera bwino kwa mpikisano wanu ndipo kudzakupatsani inu chisangalalo kuti muyambe maphunziro anu.
Pezani Marathon
Mukakhala ndi miyezi isanu ndi umodzi (chaka chili bwino) ndi masewera ang'onoang'ono omwe ali pansi pa lamba wanu, mukhoza kuyamba kuganizira za marathon omwe mukufuna kuphunzitsa. Pali ma maratons ambiri omwe mungasankhe. Muyenera kusankha ngati mukufuna kuthamanga mpikisano waukulu kapena waung'ono, ndipo ngati mukufuna kupita kumzinda wina (mwinanso kupita kumayiko ena) kapena kukhala pafupi ndi nyumba. Fufuzani mndandanda ndi ndemanga za marathons ku MarathonGuide.com kuti mupeze malingaliro a komwe mungakonde kuthamanga.
Ngati mukufufuza marathon a US, onani ndandanda izi:
- Woyamba-Wokondedwa US Marathons
- Spring US Marathons
- Ikani US Marathons
- Zima US Marathons
- Mwamsanga US Marathons
- Mndandanda wamakate a Marathons
Momwe Mungayambire ndi Maphunziro
Musanayambe maphunziro a marathon, pali njira zina zomwe muyenera kukonzekera:
Kufufuza kwa zamankhwala: Ngakhale mutakhala kale kale, funsani dokotala wanu ndikumuuza kuti adziwe zolinga zanu zophunzitsira ndi kuyendetsa marathon.
Nsapato zothamanga, zovala, ndi gear: Pamene simukusowa kugula zida zambiri zamtengo wapatali, nsapato zolondola ndizofunika ndalama. Kutenga nsapato zothamanga zomwe ziri zoyenerera kalembedwe kanu, mtundu wamapazi, ndi msinkhu wa zochitika zidzakuthandizani kuthamanga bwino komanso osapweteka. Kupeza botolo la masewera olimbitsa thupi ndilofunikanso kuti amai akhale omasuka pamene akuyenda. Kuvala zovala zopangidwa ndi nsalu zapamwamba (osati pulotoni) zomwe zimachotsa thukuta lanu zingakuthandizeni kuti mukhale owuma komanso omasuka. Mufunikanso botolo la madzi abwino kapena lamba la hydration kuti muzimuthamanga pa nthawi yothamanga.
Mvula: Mudzakhala kuphunzitsa kudutsa nyengo zosiyanasiyana komanso nyengo zosiyanasiyana. Tengani nthawi kuti mufufuze zomwe zikukhudzana ndi kuthamanga mu nyengo yotentha, yozizira, kapena yamvula
Malangizo Othawa Kutentha Kwambiri
Malangizo Othawa M'mitambo
Malangizo Othawa Mvula
Marathon Ophunzira Mapulani
Mukangoyamba makilomita 15 pa sabata, mukhoza kuyamba ndi Pulogalamu Yoyambira Marathon Yophunzitsa . Ndondomekoyi ikuyendetsa otsogolera omwe ali ndi cholinga chofuna kumaliza marathon.
Ngati mukufuna kugwiritsa ntchito njira yoyendetsera maphunziro ndi kukwaniritsa marathon anu, gwiritsani ntchito Pulogalamu ya Kuyenda / Marathon Marathon .
Osati woyamba? Mukapeza kuti maphunzilo a marathonwo akhale osavuta pa msinkhu wanu, yang'anani ndondomeko zamaphunziro a marathon. Yasso 800s ndi otchuka kwambiri pakati pa othamanga omwe akuyesera kukwaniritsa cholinga china cha marathon.
Zakudya zabwino ndi Hydration
Ngati mudya kale chakudya chamagulu, simukusowa kusintha kwambiri mukayamba maphunziro a marathon. Malangizowo a othamanga mtunda sali osiyana ndi malangizo a zakudya kwa osakhala othamanga.
Ma marathoners-in-training amadzidabwa ngati ndi kofunika kuti mutenge mavitamini kapena mavitamini panthawi yophunzitsidwa, koma ndi bwino kupeza zakudya zanu kuchokera ku zakudya zonse m'malo mowonjezera zowonjezereka. Mungathe kuyankhula ndi dokotala wanu kuti mudziwe ngati muli ndi zofooka zomwe zingafunike kuthandizira.
Kuthamangiratu kusamalidwa: Ndikofunika kuonetsetsa kuti mukuyendetsa bwino kuti muthamangitse kuti mupeze zambiri. Yesetsani kudya zakudya zopanda pake kapena zakudya zopatsa mphamvu pafupifupi 250-300 maola pafupifupi 1 1/2 mpaka 2 musanayambe kuthamanga. Kudya mwamsanga musanayambe kuthamanga kungayambitse kupunduka, ndipo kuthamanga pa chopanda kanthu m'mimba kungayambitse mphamvu.
Sankhani chinachake chokwanira muzakudya komanso kuchepetsa mafuta, mapiritsi, ndi mapuloteni. Zitsanzo zina za mafuta omwe amagwiritsidwa ntchito musanayambe kugwira ntchito ndi awa: bagel ndi mandimu; nthochi ndi mphamvu yamagetsi; kapena mbale ya chimfine ndi chikho cha mkaka. Pewani zakudya zamtengo wapatali, zonenepa kwambiri, kapena zapamwamba kwambiri, chifukwa zingayambitse m'mimba kupweteka. Onaninso: Chakudya Choyambirira ndi Choyipa Choyambirira
Kudya kumbuyo: Mukatha kuthamanga, makamaka nthawi yaitali, mukufuna kubwezeretsa mphamvu mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kumanganso malo ogulitsira glycogen (m'masitolo osungidwa) mkati mwa mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Mukadya mutangothamanga, mukhoza kuchepetsa kuuma kwa minofu ndi kupweteka.
Mufuna kudya kwambiri carbs, koma musanyalanyaze mapuloteni. Malamulo abwino a chala cha chakudya chotsatira pambuyo pake ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Zakudya zopatsa thanzi, monga Mphambano zamagetsi kapena mipiringidzo ya Luna, ndizo zosankha zabwino. Zitsanzo zina zingakhale bagel ndi kapu ya batala kapena smoothie yopangidwa ndi zipatso ndi yogurt.
Chakudya chotha msinkhu: Kuthamanga kwa nthawi yaitali kumakhala ndi zakudya zawo zamakono komanso zosakaniza , kotero onetsetsani kuti mwakonzeka kulowa mu nthawi yanu yayitali. Mwachitsanzo, muyenera kuonetsetsa kuti mumamwa zakumwa za masewera kuti muthe kutaya sodium yotayika mwa thukuta pamene muthamanga kuposa mphindi 90.
Muyeneranso kudyetsa zowonjezera panthawi yomwe mumathamanga ndi marathon popeza mutha kuyaka kudzera mu malo osungira glycogen. Lamulo lofunika kwambiri la thumbu ndiloti mumayenera kutenga makilogalamu pafupifupi 100 pambuyo pa ola limodzi ndiyeno ma calories zana 40-45 maminiti pambuyo pake. Mungafunike zambiri malinga ndi kukula ndi msanga, choncho onetsetsani kuti mukukonzekera kutenga zakudya zina kapena ma gels. Ngati mukumva njala kapena yotsika pa mphamvu, mutha kudya "nthawi yopuma".
Mavuto a Maphunziro a Marathon
Maphunziro a marathon samafunikira mphamvu zokha za thupi komanso zamaganizo, koma kudzipatulira kosavuta, makamaka pokhudzana ndi mavuto awa:
Kuthamanga Kwambiri: Maphunziro anu ofunika kwambiri sabata iliyonse ndi nthawi yanu, yomwe mwinamwake mungayendetse nawo Loweruka kapena Lamlungu. Mwapang'onopang'ono mudzawonjezereka mtunda wautali mlungu uliwonse, kawirikawiri osapitirira mailosi awiri pa sabata, kuti mutsimikizire kuti mwakuthupi ndi m'maganizo mukukonzekera mtunda ndikupewa kuvulazidwa. Kwa othamanga ambiri, ulendo wawo wautali adzakhala makilomita 20 . Kuthamanga kwautali kungakhale kovuta maganizo ndi thupi, koma apa pali malangizo ena oti mupitirize kukuthandizani kuti muwonjezere mtunda wanu.
Cholinga chanu chachikulu ndikumanga chipiriro chanu, muzigwiritsa ntchito nthawi yambiri pamapazi anu, phunzitsani thupi lanu kuti liwotche mafuta monga mafuta ndi kumanga mphamvu zakuthupi ndi zamaganizo pokonza marathon. Tsatirani ndondomeko izi nthawi yayitali kuti muwathandize kukhala ophweka ndi omasuka bwino komanso kuti athandize kwambiri nthawi yanu.
Kuvulala ndi Matenda: Kuvulala kwambiri kumatetezedwa mwa kuvala nsapato zoyenera, kutambasula kuthamanga , ndi kusachita mofulumira kwambiri . Komabe, ngakhale mutayesetsa kwambiri kupewa chitetezo, mungafunikire kuthana ndi zovulaza zambiri zomwe zimachitika. Nkhani yabwino ndi yakuti kuvulala kwakukulu kumayankha bwino kudziletsa .
Kulimbikitsidwa: Maphunziro a Marathon ndi nthawi yaitali, ndipo nthawi zina cholinga chanu chotuluka kunja ndi kuthamanga chingakhale chosowa. Tsatirani ndondomeko izi zothandizira kuti mupitirize kupita.
Kukonzekera Maganizo: Chinthu chimodzi chimene mungamve kuchokera kwa anthu othamangitsidwa ndi mpikisano wothamanga ndikuti mpikisano wothamanga ndizoganiza. Inde, malingaliro amtundu wa makilomita 26.2 akhoza kukhala ovuta kwambiri monga zovuta. Gwiritsani ntchito malingaliro okonzekera malingaliro kuti akuthandizeni kudutsa mu 26.2 miles. Ngati mukulimbana ndi nkhaŵa zisanachitike, yesetsani njira zina zothana ndi masewera oyambirira .
Marathon Tapering
Nthawi yojambula ndi gawo lalikulu la maphunziro anu a marathon. Pa masabata angapo apitawo, ndikofunika kuti muzipangire, kapena kudula mileage yanu, kuti mupatse thupi lanu ndi malingaliro anu mpumulo, kuti mubwezere ndikukonzekera marathon anu. Tsatirani ndondomeko izi zowonjezereka kwa masabata awiri musanayambe mpikisano wanu.
Kukonzekera Tsiku la Marathon
Masiku omwe akutsogolera tsiku la marathon akhoza kukhala ndi nkhawa. Ngati marathon wanu ali kunja kwa tawuni, nkofunika kuyamba kuyambanso mwamsanga, kotero muonetsetse kuti musaiwale chilichonse. Tsatirani mndandanda wamakalata otsegulira marathon kuti mutsogolere zonse zomwe mukusowa. Kuyika mwamsanga ndikuyamba kukonzekera zonse kudzakuthandizani kuthetsa nkhawa yanu.
Anthu ambiri othamanga marathon amavutika kugona usiku usanayambe mpikisano wawo. Yesetsani kuti musamangoganizira za izi - malinga ngati mutagona mokwanira sabata yomwe ikutsogolera ku marathon, makamaka usiku wawiri musanayambe mpikisano, mudzakhala bwino pampikisano. Ngati muli ndi vuto la kugona musanayambe kugona, pogona pabedi ndikudzikakamiza kuti mupumule thupi lanu. Simukufunikira kuthamanga tsiku lanu lisanakwane, ngakhale kuti ena othamanga amakonda kuchita mofulumira, kuthamanga kwa mphindi 20, kuti asatuluke. Muyenera kupumula ndikusiya mapazi anu momwe mungathere. Tsiku loyamba la marathon siyinanso nthawi yoyesera zakudya zatsopano. Gwiritsani ntchito zokondedwa zanu zowonongeka, kuti musakhale ndi zodabwitsa pa tsiku la marathon. Mmawa wa marathon ukhoza kukhala wokhudzidwa kwambiri.
Onetsetsani kuti mupereke nthawi yochuluka kuti muyambe, kotero muli ndi nthawi yogwiritsa ntchito bafa, fufuzani thumba lanu, ndikulumikiza bwino. Zowonjezera: Zimene Mungachite Mmawa wa Marathon Anu Onetsetsani kuti mumapeza anzanu ndi abambo anu kuti akuthandizeni bwino pa marathon. Awapatseni mapu a mapikisano a masewerawa ndipo muwauze nthawi yomwe mukuyendera, kuti adziwe nthawi yomwe akuyembekezera kukuwonani. Gawani malangizowo owonetsetsa ndi masewera olimbitsa thupi .
Njira Zamakono
Kuthamanga marathon ndi vuto lalikulu la m'maganizo chifukwa limafuna kuti muthe kusokoneza maganizo ndikupanga zisankho zanzeru pampikisano. Imodzi mwa zolakwika zazikuluzikulu zomwe zimakhalapo nthawi yoyamba ndizimene zimayambitsa mpikisano mofulumira kwambiri. Mudzakhala okondwa nthawi yayitali, choncho ndikuyesa kupitiliza. Koma inu mudzalipira izo mu mailosi apambuyo. Nazi malingaliro omwe mungapeŵe kuthamanga mofulumira kwambiri ndi njira zina zomwe mungapewe kuti musagwedeze khoma , komanso zolakwika zina zomwe mungachite kuti musapewe.
Kutha kwa Marathon
Kupulumuka kwanu kumayambitsa yachiwiri mumadutsa mzere womaliza. Momwe mungadzisamalire maola omwe mutha mpikisano mungathe kudziwa kuti mwamsanga mudzachira bwanji. Mwachitsanzo, ndi kofunika kuti mutenge madzi ndi kudya zakudya mutangopita kumapeto. Muyeneranso kuyendayenda kwa mphindi khumi kuti mutenge mtima wanu mosamala komanso kupewa kuika magazi m'milingo yanu. Yesani kukana zofuna kuti muthamangire pansi - miyendo yanu idzaumitsa mwamsanga ngati mutero. Tsatirani mfundo zowonjezera izi zothandizira kuti mpikisano wanu upulumuke.