Mndandanda wa Ma studio ukupita ku Stellar Coaching
Newsflash: Sikuti aliyense amakonda kuthamanga. Ndipo kwa anthu ambiri, lingaliro la kulipira malo osungirako masewera olimbitsa thupi oposa $ 20 pagulu kuti amveke pamtunda wopalasala kwa mphindi 45 kumveka ngati kuzunzidwa kwapadera. Koma izi ndizo: Ichi ndi chimodzimodzi zomwe Mile Club Run Club imapereka, ndipo anthu amapita ku studio ziwiri za New York City kuti akwaniritse cholinga chachikulu-wothamanga wapamwamba anatumikira ndi mbali yapamwamba-yopanga coaching ndi kugwirizana ndi ena othamanga.
Nanga ndi chiyani? Kwa ambiri, imathawira m'manja pothandizira a makosi a malowa. "Poyamba ndimayesa Mile High pang'ono kuposa chaka chapitacho ngati njira yopita kudera linalake ndikugwira ntchito," amatero Matt Dorsey, yemwe wathamanga mtunda wautali wothamanga marathons opitirira 12 ndi marathons 20. "Kuchokera pomwe, ndasintha nthawi yanga ya ma kilomita ndi theka-marathon ndipo ndasintha pang'ono mawonekedwe anga omwe adachepetsa nthawi zanga zowonongeka ndi zopweteka. Ophunzitsa akugwira nawo ntchito kwambiri ndikudzipereka kuti apereke mwayi wabwino kwa aliyense."
Jaime Maser, yemwe amagwira ntchito pazolumikizana ndi anthu ku NYC-akuvomereza. "Ndine wotchuka wa Mile High fan. Ndinkapita kawiri kapena katatu pa sabata ndikadakhala mumsewu kuchokera ku studio ya NoHo. Tsopano ndiri ku Jersey City, koma ndikupitabe ku studio imodzi kamodzi kapena kawiri pa sabata ndipo ndikuchita zonse zomwe ndingathe kuti ndiyendetse ndi a Coaches Hollis kapena a Shodan, "akuonjezeranso kuti adazipanga nthawi zonse pamene ali ndi pakati.
Mwachiwonekere, eni nyumba ndi makosi akuchita chinachake molondola. Kotero ngati mukuyang'ana kuti muyambe kuyendetsa, koma mukufuna kutsogoleredwa ndi kuthandizidwa kuchokera kwa ophunzitsidwa bwino ndi makosi, izi ndi zomwe mungakonde mukapita ku Mile High Run Club.
Maphunziro Odziwika Okhazikika, Odzikonda okha
Mile High Run Club imapanga makalasi opangira mapepala omwe sali osiyana ndi makalasi oyendetsa njinga .
Aliyense amadzipangira yekha, ndipo aliyense amatha kuchokapo, kusinthasintha makina a makina ndi kutsogolo kwa mphunzitsi, pamene akusankha yekha kayendetsedwe kazomwe akuganiza kuti amachita. "Ntchito zonse zimayambira nthawi yotentha ndipo zimakhala zovuta pang'onopang'ono pamene kalasi ikupitirira, makamaka kumapeto kwa phunziroli," adatero Dorsey. "Nthaŵi ndi machitidwe a kuthamanga, kutsika, sprint, kapena chipiriro-zimasiyanasiyana kuchokera ku kalasi-kwa-kalasi ndi mphunzitsi-mphunzitsi, koma chidziwitso chonse chikugwirizana."
Chimodzi mwa zinthu zomwe Dorsey amakonda kwambiri ndikuti pulogalamuyi imaperekedwa kwa othamanga onse. "Ntchitoyi imachokera kumagulu ena omwe amayesedwa kuti ali ndi magulu anayi-mlingo woyamba kukhala jogu kapena kuyenda, ndipo mlingo wachinayi ndiwowonjezera-zomwe zimapatsa aliyense kuti asankhe liwiro lomwe likugwirizana ndi momwe akumvera pa nthawi yomweyo. "
Ndipo chifukwa chakuti mukuganiza kuti kuchita khama kungakhale kosiyana malinga ndi zinthu zakunja, monga momwe mumagonera usiku womwewo, kaya mukukumana ndi mavuto ena a moyo, nthawi yanji yomwe mudya, komanso nthawi zambiri mwakhala mukugwira ntchito, ophunzitsa Onetsetsani kuti chifukwa chakuti msinkhu wanu wachitatu unali wofanana ndi maola-ola limodzi pa ola limodzi lapitalo, akhoza kuwonjezeka kapena kuchepa pa kalasi yamakono.
"Ndikuganiza kuti izi zimalimbikitsa ophunzira kukhala omvetsera kwambiri momwe akumvera, m'malo moyesera kuti ayesane kapena kumenyetsa ntchito yawo m'kalasi lomaliza iwo adatenga," adatero Dorsey.
Maofesi Osiyanasiyana Osiyanasiyana
Kuphatikizapo kupereka ophunzira kuti asankhe kusankha njira zawo kuti athe kukwaniritsa zosowa za ochita masewera osiyanasiyana, Mile High Run Club imaperekanso maofesi osiyanasiyana kuti athe kuthandiza othamanga kukwaniritsa zolinga zosiyana:
- Dash 28: Chizindikiro ichi, kalasi ya mphindi 45 chimapereka maziko olimba a othamanga m'magulu onse. Zimakhala ndi mphindi makumi asanu ndi zisanu ndi zisanu ndi zitatu zotsatizana ndikutsatiridwa ndi mphindi khumi zolimba ndi kettlebells. Ngakhalenso mphamvu zimayenda bwino makamaka kwa othamanga, okonzeka kuwathandiza kukhala ndi mphamvu.
- Wodetsedwa 30: Ngati mulibe nthawi yochuluka yosiya, Maminisi 30 ali ndi mphindi 30 yophunzitsa maphunziro omwe amagwira ntchito pa 100 peresenti poyendetsa. Malingana ndi msinkhu umene mumasankha, mutha kuyembekezera kuphimba pakati pa mailosi awiri ndi atatu mukalasi.
- Mphindi 45: Ngati mutenga zowonjezera 30 ndikuonjezerapo mphindi khumi ndi zinai za maphunziro apakati, mumatha kalasi ya 45. Ogwira nawo ntchito amatha kufikitsa makilomita atatu ndi asanu pamene akugwira ntchito yopita kutali kwambiri mofulumira.
- Mtunda: Kalasi iyi si yoyamba. Kuphunzitsidwa ndi othamanga kwambiri, The Distance ndi ntchito yopititsa patsogolo, yopitilira mphindi 60 yomwe imaphatikizapo mapiri, tempo, ndi nthawi zopitirira. Yembekezerani kuti muyesedwe.
- Dash Core: Dash Core imayikidwa mofananamo ndi Dash 28, koma m'malo mowonjezera maola 10 a mphamvu zowonjezera mphamvu zowonjezera pamapeto pake, imaphunzitsa maphunziro apakati pa mphindi khumi.
Kuthamanga Kunja ndi Kuphunzitsa Mapulogalamu
Pano pali ntchitoyi: Makolo a Mile High Run Club ndi othamanga enieni . Iwo amadziwa kuti zomwe mumachita pamtambasamba zimayenera kumasulira zomwe mukuchita pa mpikisano wothamanga kapena zomwe mumachita mukamenyana ndi malo anu. Ndipo kawirikawiri, zinthu izi zimachitika kunja. Zomwe zili choncho, iwo samangotumiza mapulogalamu awo kuzipinda zawo. Amaperekanso mwayi wophunzira ndi mapulogalamu omwe amathamanga kunja kwa chikhalidwe chawo:
- Kuthamanga kwa kunja kwakuthamanga: Phunziroli la mphindi 60, othamanga amapita nawo kumsewu mumzinda wa New York kuti akakhale ndi chidaliro pazochitika zawo pamene akulandira chitsogozo ndi malangizo.
- Airbnb Brooklyn Half Training Program: Pulogalamuyi yophunzitsa maulendo awiri a mlungu uliwonse imachitika kwa milungu 10 yomwe ikutsogolera ku Brooklyn Half Marathon. Zimaphatikiza manja pa maphunziro omwe ali nawo mkati ndi kuphunzirira panja ndi ntchito yowonjezera mphamvu zowonongeka kuti zikukonzekeretseni mpikisano.
- NYC Marathon Maphunziro: Ngati mukuphunzitsa maphunziro a NYC, pulogalamuyi yophunzitsa masabata atatu imakhala ndi maulendo apamwamba omwe amatsogoleredwa ndi aphunzitsi apamwamba.
Ndondomeko Zophunzitsira Ma Level Onse
Mile High Run Club ikufuna kuthandizira othamanga ku magulu onse kukwaniritsa zolinga zawo, kaya akugwira 5k kapena kugogoda maminiti angapo pa nthawi yabwino kwambiri ya marathon. Kuwonjezera pa kupereka zophunzitsira zapadera, amaperekanso mapepala apadera kwa anthu omwe amaphunzitsidwa kwa theka kapena ma marathons. Phukusili muli mapepala 20 kapena 50 omwe amapita ku MHRC iliyonse (malinga ndi ndondomeko yomwe yagulidwa), komanso ndondomeko yolemba eyiti ya 16 kapena 16 yomwe ophunzira akutsatira.
Ndipo, uthenga wabwino, amaperekanso ndondomeko ya masabata asanu ndi limodzi kuti athandizidwe ndi masewera atsopano. Pulogalamuyi imaphatikizapo kalasi ya MHRC kamodzi pamlungu ndi pulogalamu yolembedwa atsopano atsopano amatha kutsata okha.
International Running Adventures
Mile High Run Club imakhala nayo komanso imagwira ntchito ya Mile High Wings, yomwe imatumizira anthu othamanga okha. Chaka chilichonse iwo amapanga maulendo apadziko lonse komwe anthu akupita ku malo owona okha, kuona mtundu, kuwoloka, ndi kumasuka. Maulendo akale aphatikizapo njira yomwe ikuyenda mumzinda wa Mallorca, Spain, kupikisana nawo mu Reykjavik Marathon ku Iceland musanakondwere ndi mapiri ndi mathithi, ndikukangana nawo ku Dubrovnik Half Marathon ku Croatia musanayambe kudya ndi vinyo komanso yoga. Iwo anafika ngakhale ulendo wopita ku St. Lucia, kumene cholinga chake chinali pa kuphunzitsa mphamvu kwa othamanga , akutumikira ndi mbali yabwino ya nthawi yamapiri.
Mawu Ochokera
Chowonadi ndi chakuti, kuthamanga ndi ntchito yovuta, yowopsa kwambiri ya mtima, ndipo ndi ntchito yovuta kuti muphunzire kukonda ngati mwachibadwa mulibe chizolowezi chopuma, lactic acid buildup, ndi thukuta. Mapulogalamu monga Mile High Run Club amathandizira kugwirizanitsa kusiyana pakati pa othamanga othamanga ndi othamanga enieni powapatsa coaching ndi chithandizo chofunikira, makamaka, kumvetsetsa ubwino wa masewera oterewa. Mwamwayi, kampani ya Mile High Run ikupezeka ku New York City, kotero ngati simukukhala m'dera lanu, simungakhale ndi pulogalamu yofanana yolemba mapepala pafupi ndi inu. Izi zinati, yang'anani makopu othamanga ngati njira yopindulitsa. Iwo sangakhale ndi mapepala apamwamba , koma nthawi zambiri amapereka coaching ndi chithandizo.