Malangizo 5 Oyendetsera Magawidwe Olakwika Pazotsatira Zabwino

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Wothamanga aliyense amafuna PR. (Kwa osakhala othamanga, ndiwo mpikisano wothamanga chifukwa cholemba mbiri yanu.) Koma nthawi zambiri, zoyeserera mwachangu zimasanduka mafuko opweteka m'malo molemba zosweka. Kodi chinsinsi chake ndi chiyani kuti muthe kuthamanga bwino? Kukhala wopanda chiyembekezo-ndiko kuti, kuyambitsa magawano olakwika. Kwa mipikisano yayitali kuposa mphindi 15, kugawanika koyipa - kuthamanga theka lachiwiri la liwiro mwachangu kuposa woyamba - kumakhala kothamanga kwambiri. Yesetsani kuthamanga theka loyamba mpaka magawo awiri pang'onopang'ono kuposa theka lachiwiri.

"Iyenera kukhala yachiwiri kuthamanga motere," atero a Greg McMillan, wolemba wotchuka, wasayansi wazolimbitsa thupi, komanso mphunzitsi ku McMillan Running. "Ndimakonda mantra yophunzitsira 'mailo omaliza, ma mile abwino kwambiri.'" (Kuti mumve zambiri, onani mawu ena ophunzitsa ophunzitsa 16 apamwamba omwe amapeza zotsatira!) Chifukwa chiyani? "Ndikosavuta kwambiri kuyamba pang'onopang'ono ndikutha msanga kuposa njira ina yonseyo!" akutero Jason Fitzgerald, wothamanga 2:39 marathoner, mphunzitsi, komanso woyambitsa Strength Running. Nthawi zambiri, othamanga amayenda mwachangu kwambiri, kuyesa "kubanki" nthawi-njira yomwe ambiri amagwiritsa ntchito kuti adzipezere khushoni kumapeto kwa mpikisano. Ndi bizinesi yowopsa, ndipo yomwe imakupatsani mwayi woti muwonongeke mtunda mtsogolo, mutagwiritsa ntchito malo anu onse ogulitsa magetsi.

Kufuna kugawanika koyipa kumakhala njira yabwinoko nthawi zonse. Ziribe kanthu zolinga zanu, kuyenda mwachangu theka lachiwiri kukuthandizani kuzikwaniritsa. Iwalani nthawi ya "banki" - ndipo mudzadzipulumutsa ku "kuwonongeka ndi kuwotcha." Umu ndi momwe mungaphunzitsire kuthamanga "negative" kuti mukhale ndi chidziwitso chabwino pa tsiku la mpikisano.

Phunzirani Kuthamanga Magawidwe Osautsa pa Maphunziro

Kukwaniritsa kupitilira sabata kumayendetsedwa ndi magawano olakwika kumathandizira kuti thupi lanu liziyenda mwachangu potopa ndipo kubowolera mchitidwe m'miyendo ndi m'mapapo. McMillan akuwonetsa kuti amalize 75% yoyambirira yamaphunziro omwe amayendetsedwa mosavuta, pamacheza, kenako mpaka pa liwiro lanu la 10K kapena mwachangu kotala lomaliza. Njira ina ndikugawaniza masewera anu kukhala magawo atatu. Ngati mukuyenda kwa mphindi 30, yendetsani mphindi 10 zoyambirira pang'onopang'ono, pakati pa 10 mwachangu, ndipo 10 yomaliza mwachangu. "Kuchita masewerawa kumakuthandizani kukuphunzitsani komwe 'mzere wanu wofiira' uli," akutero McMillan.

Mutha kuyeserera kupitilira kwakanthawi kosavuta. Yambani pang'onopang'ono ndikukhazikika bwino. "Makilomita angapo apitawa mutha kufulumira pang'onopang'ono ngati mukumva bwino, kumaliza kumapeto kwazomwe mukuyenda mosavuta," akutero Fitzgerald. (Mukufuna ndandanda yophunzitsira? Pezani ndondomeko yophunzitsira ya theka la marathon yomwe ili yoyenera kwa inu!)

Mlungu uliwonse, pangani kuthamanga kwanu kwanthawi yayitali "kumaliza mwachangu," kumalizitsa mailosi angapo omaliza pa liwiro lanu lothamanga. Ngati mukuyenda kwa mphindi 90, yendetsani mphindi 60 mpaka 75 zoyambira bwino, koma fulumirani pang'onopang'ono mphindi 15 mpaka 30 zapitazi. "Ndi njira yosangalatsa kumaliza!" akutero McMillan. Pazoyeserera zilizonse, chepetsani kumaliza kwanu mwachangu mpaka atatu kapena asanu, popeza amakhala okhometsa kwambiri.

Kuthamangitsani Magawo Olakwika mu Tune-Up Race

"Mitundu yokonzekereratu ndiyamtengo wapatali osati kungogonjetsa oseketsa masiku okha, komanso kuyeserera kukonzekera mpikisano, kupeza kuyerekezera koyenera kwakulimbitsa thupi kwanu, ndikuthandizira kukonza luso la mpikisano," akutero Fitzgerald. Ngati mpikisano wanu ndi theka la marathon, sankhani mpikisano wa makilomita 10 mpaka 10 masabata atatu kapena anayi tsiku lalikulu lisanafike. Ngati mukuthamanga mpikisano, pangani theka-marathon milungu inayi kapena isanu ndi umodzi musanakonzekere kuthamanga 26.2. (Ndipo kukonzekera thupi lanu ndi theka la nkhondoyi - mufunikiranso dongosolo lamaphunziro othamanga.)

"Cholinga cha mipikisano iyi sichikukhudzana ndi nthawi yomaliza," akutero McMillan. M'malo mwake, ganizirani Bwanji mumathamanga mpikisanowo." Tanthauzo lake: Yesetsani kuyamba pang'onopang'ono pakati pa othamanga ena, owonerera akukusangalatsani, ndi zosangalatsa zina zonse zomwe tsiku la mpikisano limabweretsa. kuthamanga theka-marathon liwiro, kenako kuthamanga pa ma 2.2 mamailosi omaliza kuti mutsirize mwamphamvu.Muli ndi mwayi wabwino wokhomerera zolinga zanu ndi magawano olakwika patsiku lalikulu.

Pitani patsamba lotsatira kwa maupangiri ena atatu aukatswiri!

Khalani ndi Cholinga Cholinganizika

"Ngati zolinga zanu zikufulumira kuposa zomwe mumatha kuthamanga, zikhala zosatheka kuyambitsa magawano olakwika," akutero Fitzgerald. Gwiritsani ntchito makina owerengera mpikisano wothamanga kuti mukhazikitse cholinga chokhazikitsidwa ndi mpikisano wanu wokonzekera kapena kuphunzira mwakhama kwakanthawi kochepa. Chinachake chonga McMillan's Running Calculator pa intaneti kapena pulogalamu ya McRun ya iOS ndi Android zikuthandizani kuti mutsegule nthawi zampikisano zam'mbuyomu kuti musankhe cholinga chenicheni.

Pakukonzekera, yesetsani kuchita zolimbitsa thupi-ngati ma mailosi atatu kapena asanu ndi limodzi pamtunda wothamanga theka-marathon-kuti mulowetse tempo mthupi lanu. "Kugwirizana kwambiri ndi liwiro lanu kumakuthandizani kuti musayambe kuthamanga kwambiri chifukwa cha chisangalalo cha tsiku la mpikisano," akutero McMillan.

Yambani Pang'onopang'ono pa Tsiku la Race

Pamene mfuti yoyambira ikuphulika, pewani chiyeso chowombera. Yambani pang'onopang'ono komwe kuli masekondi 10 mpaka 20 pang'onopang'ono kuposa tempo yanu. Ganizirani izi ngati kutentha. Pambuyo pa mtunda umodzi kapena awiri, khalani ndi cholinga chokwaniritsa cholinga chanu. "Mitundu iyenera kumva kukhala yosavuta kotala yoyamba, yapakatikati yolimba pakati, komanso yovuta kwambiri kumapeto kotsiriza," akutero McMillan. Kotero ngati mukukonzekera 2:15 theka-marathon-a 10:18-kuthamanga mpaka mailosi atatu oyambirira pa 10:30, ndiye pita patsogolo pa 10:18 mayendedwe apakati. "Izi zimasiya mwayi wofulumizitsa pamtunda wa mailosi atatu omaliza, chifukwa simudzawotcha mphamvu zambiri ndi mafuta kumayambiriro kwa mpikisano," akutero Fitzgerald.

Ngati mukufuna thandizo, yambani kubwerera mmbuyo mu paketi kapena ndi gulu loyenda pang'onopang'ono kuposa momwe mumadzikakamiza kuti mupite pang'onopang'ono. Koma kumbukirani: "Kuthamanga kumakhudza kwambiri malingaliro kuposa thupi," akutero McMillan. "Muyenera kukumbukira izi inu akulamulira. "

Yambitsirani Masewera Anu

"Kumaliza mwachangu makamaka ndimaganizo," akutero Fitzgerald. "Ndikofunika kudalira maphunziro omwe mwachita ndikuvomereza kumverera kwakuthamanga pamapazi otopa, opweteka."

Kutha liwiro mwachangu kuposa momwe mumayambira sikophweka. Koma ndi zomwe mudaphunzitsira, ndipo ndizopweteka kwambiri kuposa njira ina. Khulupirirani zomwe sayansi ikuwonetsa-kuti kuyamba pang'onopang'ono kumakuthandizani kuti mupite mwachangu pamapeto pake. Wouziridwa kuti ugwere panjira? Lowani limodzi mwamipikisano 10 yabwino kwambiri yazimayi mdziko muno!

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