Malangizo Ophunzirira Kukhazikitsa Nthawi Yanu Yamtendere
Mukatha kuthamanga mpikisano wanu woyamba , mukhoza kukhala mukuganiza kuti mukufuna kukonza nthawi yanu yomaliza. Ngati mukuyembekeza kuthamanga msanga, yesani mfundo izi:
Phunzitsani Zambiri Panthawi ya Marathon
Oyamba amayamba kuthamanga mofulumira, zomwe zimapangitsa kuti azitha kuyendetsa maulendo ataliatali, ochedwa. Koma ngati mukuwombera nthawi inayake , muyenera kuika maganizo anu pazomwe mukufuna kuchita. Simukufuna kuthamanga nthawi zonse (MP), koma zimatha kuthamanga 1/3 kumapeto kwa nthawi yanu pamlingo wa marathon. Kuthamanga pa MP kumapeto kwa kuthamanga kwanu ndi maphunziro abwino chifukwa mudzakhala mukunyamula mwendo pamene miyendo yanu yayamba kale kufooka. Ndipo ngati mutha kuthamanga pa MP yanu (kapena mofulumira) m'makilomita angapo apitawo, ndicho chisonyezero chabwino kuti nthawi yanu yeniyeni ndi yeniyeni.
Yonjezerani Milele Yanu Yonse Yoyenda
Kuthamanga makilomita ambiri sabata iliyonse kumalimbitsa mtima wanu ndi kuwonjezera ma capillaries ambiri kuti apereke magazi ambiri minofu yanu, kumalimbitsa mphamvu ya mwendo wanu, ndikumanga mphamvu zanu zamaganizo-zonse zomwe zimakuthandizani kuthamanga mofulumira komanso motalika. Khalani osamala kuti musayambe mileage yanu yonse ndi 10 peresenti pa sabata. Kuthamanga kwakukulu pa mileage kungabweretse kuvulala kwakukulu.
Mile Repeats
Kubwereza kwa miyendo ndi imodzi mwa njira zabwino kwambiri zomwe mungathe kuchita pothamanga msanga. Yesetsani kubwereza maulendo kamodzi pa sabata, kuyambira kawiri kapena katatu kubwereza ndikugwira ntchito yanu mpaka kubwereza zisanu ndi chimodzi. Muyenera kuwathawira pamasekondi pafupifupi 10 mpaka 15 mofulumira kuposa momwe mungakwaniritsire masewera olimbitsa thupi ndikubwezeretsa (mofulumira) kwa theka la mailosi pakati pa kubwereza.
Sankhani mtundu wabwino
Izi zingawoneke ngati zopanda nzeru, koma ngati mukufuna kuthamanga msanga, mutenge marathon omwe amadziwika kuti mwamsanga . Ena othamanga amasankha marathons omwe amawoneka ngati Honolulu ndikupeza kuti maphunzirowa sali mofulumira, mwina chifukwa cha mapiri, nyengo, kapena zinthu zambiri. Chitani kafukufuku wanu ndikudziwe za kukwera kwake pa nyengo, nyengo ya nyengo yamtundu, komanso ngati makamu angakuchepetseni.
Gwiritsani Ntchito Zakudya Zanu Zamadzimadzi ndi Hydration
Mpikisano wanu woyamba ukhoza kuwonongedwa ndi maimidwe ambiri mu doko-johns. Pofuna kupewa kuwononga nthawi yopanga dzenje onetsetsani kuti mukudya ndi kusungunuka bwino mumaphunziro anu kuti musayesere kanthu kena katsopano pa tsiku la mpikisano. Pewani zakudya zomwe zimadziwika kuti zimayambitsa magulu othamanga ndipo musamamwe mowa kwambiri kuti muime nthawi zonse kuti mubwere. Onetsetsani kuti mukudziwa momwe mungakonzekere tsiku lomwe musanafike .
Dziwani Zomwe Mukudziwa
Phunzirani zochitika pa webusaiti ya marathon ndipo mupeze mapiri angati omwe mungakumane nawo ndi maulendo angapo. Ngati mukudziwa nthawi yomwe mungayang'ane mapiri pa sukuluyi, mudzakhala okonzekera m'maganizo ndipo mukhoza kudziyendetsa bwino. Ngati mukuyendetsa mpikisano wamakono, yesetsani kuphunzitsidwa nthawi yaitali pamsewu wa marathon. Kuwonjezera pa kukonzekera mwakuthupi kwa mpikisano, kuthamanga pa maphunziro enieni kudzakuthandizani kuti mukhale okonzeka kwambiri .
Thamani Yasso 800s
Yasso 800s ndi otchuka kwambiri pakati pa othamanga omwe akuyesera kukwaniritsa cholinga china cha marathon. Lingaliro ndiloti mumatenga nthawi yanu yamapikisano mu maola / maminiti ndikusintha izi mpaka mphindi / masekondi (kotero mpikisano wa mphindi 3 wa miniti ingakhale masekondi 3 mphindi 10), ndiyeno yesetsani kuthamanga kwa mamita 800 mu nthawi yotembenuzidwa .
Kuthamangitsani Mavuto Panthawiyi
Ngakhale kuti masewera amawunikira molondola, amitundu ambiri amathamanga mtunda wautali (motero pang'onopang'ono kumaliza nthawi) potsatira njira iliyonse pamsewu. Mphepete mwachindunji ndi mzere wolunjika womwe umangogwira mphepo, choncho lingaliro loti "kuyendetsa mitsempha" ndikuthamanga mtunda wautali kwambiri mwa kuyenderera kuchokera pamphepete kupita kumtsinje.
Kuthamanga Half-Marathon Masabata Anayi Kapena Asanu ndi umodzi Musanakwane Marathon
Kuchita masewera othamanga masabata angapo masabata anu asanakhale njira yabwino yodziwira nthawi yeniyeni ya marathon anu. Mungathe kubudula nthawi yanu ya marathon marathon kuti mupeze mpikisano wothamanga ndikupeza mtundu womwe umapindulitsa. Kudziwa kuti mukuyenera kuthamanga bwanji pa nthawi ya marathon kukuthandizani kupewa kuthamanga mofulumira komanso kuwonongeka mtsogolo.
Musalole Mapeto a Masiku Otsala
Ambiri othamanga omwe akuwombera nthawi yofulumira akuganiza kuti kuthamanga mwamphamvu tsiku lililonse kudzawathandiza mofulumira. Mpumulo ndi wofunikira kwambiri kuti muthe kuyesa ndi kuyesayesa, kotero musaiwale kuti mutenge tsiku limodzi sabata iliyonse. Minofu yanu imamanga ndi kudzikonza okha patsiku lanu lopuma . Choncho, ngati muthamanga tsiku lirilonse musanayambe kupeza nthawi yobwezeretsa pakati pa ntchito yanu yovuta, simukupatsani thupi lanu mwayi kuti mubwezere ndikudzimangiriza kuti mukhale olimba.
Nthawi Yoyenera Imayendetsa Maphunziro Anu
Tempo ikukuthandizani kuti mukhale ndi anaerobic , yomwe ndi yofunika kwambiri kuti mufulumire kuthamanga. Kuti mutenge tempo, yambani kuthamanga ndi mphindi zisanu kapena 10 zosavuta, ndiye pitirizani kuyenda ndi mphindi 15 mpaka 20 pafupi ndi ulendo wanu wa 10K. Kutsirizitsa ndi mphindi zisanu kapena zisanu kuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri."