Zinthu 6 Zomwe Mphunzitsi Wothamanga Angakuphunzitseni Zokhudza Maphunziro a Marathon

Zamkati

• Mapiri amafunikiradi
• Musanyalanyaze ntchito yanu yothamanga
• Konzani ulendo moyenerera
• Tengani nthawi kuti muchiritse ndikumvera zowawa zanu
• Muyenera kuyatsa mafuta kwakanthawi
• Kuthamanga ndi anthu ena kumapangitsa zonse kukhala zosavuta
• Onaninso za

Kukula ku Boston, ndakhala ndikulakalaka ndikuthamanga Boston Marathon. Chifukwa chake nditapeza mwayi wopambana wothamanga ndi Adidas, ndidadziwa kuti ndikufuna ndichite bwino. Chinthu chotsiriza chimene ndinkafuna chinali kupsa mtima, kusakonzekera bwino, kapena (zoipa kwambiri) kuvulazidwa. (PS Nazi malo abwino kwambiri oti musungire Boston Marathon.)

Ndidatembenukira kwa Amanda Nurse, mphunzitsi wothamanga waku Boston komanso wothamanga wodziwika yekha (nthawi yake yampikisano ndi 2:40!), Yemwe adandiphunzitsa kuti kukhala ndi munthu woyenera (amene amadziwa momwe mumathamangira, kuvulala kwam'mbuyomu, zolinga zanu, ndi ntchito- ndandanda ya moyo) zimapangitsa kuti maphunziro akhale osavuta.

Ndikosavuta kuposa momwe mukuganizira kuti mupeze oyendetsa bwino oyenerera mwina mdera lanu kapena kutali. Mutha kusaka wina kudzera patsamba la Road Runners Club of America kapena kuyimitsa malo ogulitsira apadera amderalo (ambiri ali ndi makosi awo). Mtengo wa RUN S.M.A.R.T. Project imalumikizanso othamanga ndi makochi pa digito. Nthawi zambiri, wophunzitsa amapita nanu m'mbiri yanu momwe mukuyendera komanso zolinga zanu, amakupangirani njira yophunzitsira (ndikusintha momwe mukumvera), ndikulowa nanu pafupipafupi (kaya mwanjira kudzera pagulu kapena amathamanga m'modzi-m'modzi kapena pafoni kapena imelo) kuti muwone momwe mukuchitira. Ngati mumagunda pamsewu, nthawi zambiri amapezeka kuti akambirane mayankho ndi njira. (Onaninso: Maganizo 26 Omwe Muli Nawo Mukuthamanga Marathon)

Zina zomwe ndaphunzira:

Mapiri amafunikiradi

Ngakhale mutha kuwawopa (kapena kuwadumpha, kapena osadziwa komwe mungawapeze), kuthamanga mapiri kumakulitsa kulimbitsa thupi kwanu, kumawonjezera mphamvu ya aerobic (kupirira) ndi anaerobic (liwiro komanso kulimba kwambiri), akufotokoza Namwino. "Kukweza bondo ndi kuyendetsa mwendo kofunikira kukwera phiri kumatha kusintha mawonekedwe anu ndikuthandizira kupanga minofu yolimba yofunikira kuti muwonjezere mphamvu mukamathamanga."

Koma sikuti zonse zimangokhalira kukalipa mmwamba. "Gawo lalikulu lokwera mapiri ndi gawo lotsika," akutero Nesi. Tengani Boston Marathon-anthu ambiri amaganiza kuti 'Heartbreak Hill', yomwe ndi mtunda wokwera mtunda wa kilomita imodzi kukwera ku Newton, ndiye gawo lovuta kwambiri. "Chifukwa chomwe chimamveka chovuta kwambiri ndi chifukwa chakuti imagwera pa mpikisano (makilomita 20, pamene miyendo yanu yatopa kwambiri), komanso chifukwa theka loyamba la mpikisano ndilotsika kwambiri, ndikuyika maganizo anu pa quads, kutopetsa miyendo yanu msanga kuposa momwe phunziroli linali lathyathyathya. "

Phunziro: Pogwiritsa ntchito kukwera mpaka kutsika, thupi lanu limazolowera kuchuluka kwa ntchito ndipo limakhala lamphamvu komanso lokonzekera kuthana nawo patsiku la mpikisano, Namwino akufotokoza. Ngati simukudziwa komwe mapiri abwino kwambiri ali pafupi nanu, lingalirani magulu ngati The November Project, yomwe nthawi zambiri imagwiritsa ntchito malo am'mapiri m'mizinda kuti muzichita masewera olimbitsa thupi kapena malo ogulitsira akomweko, komwe magulu othamangako atha kugawana njira.

Musanyalanyaze ntchito yanu yothamanga

Kusakanikirana ndimaphunziro apakatikati pa mlungu kapena kuthamanga kwa tempo kumawongolera momwe thupi lanu limapangira mpweya, kukuthandizani kuti muziyenda mwachangu komanso mwachuma, Namwino akuti. Ganizirani za iwo ngati "khalidwe" likuyenda (kuchuluka). "Ntchito zothamanga izi sizitali, koma zimangokhala zovuta chifukwa mukugwira ntchito molimbika kwakanthawi kochepa."

Phunziro: Pa ndondomeko yanga yophunzitsira, Namwino adandandalika magawo osiyanasiyana a ine-kuchokera pakupirira mpaka kuthamanga. Kukhalabe ndi mayendedwe ena (aliyense adzakhala wosiyana kutengera zolinga zanu) nthawi zosiyanasiyana zolimbitsa thupi ndizofunikira. Yambani ndi kuthamanga kosavuta kwa mphindi zisanu kuti muzitha kutentha, kenako kusinthana mwachangu kwa mphindi imodzi ndikupita pang'onopang'ono kwa mphindi 10 (kapena 20 min okwanira). Malizitsani ndi kuthamanga kwa mphindi zisanu kapena kuyenda pansi kuti muziziziritsa.

Konzani ulendo moyenerera

Mukakonzekera mpikisano waukulu, mungakhale ndi zopinga zina zokhudzana ndi ulendo. Kwa ine, izi zidatanthauza masiku asanu kupita ku Aspen (pafupifupi mamita 8,000) kumapeto kwa maphunziro anga komanso ulendo wa sabata ku California.

Pamtunda, maphunziro anu amayendetsa pang'onopang'ono, atero Namwino. Popeza kukhala pamalo okwera kwambiri kumachepetsa kuchuluka kwa mpweya womwe minofu yanu imapeza (ndipo mungavutike kupuma), nthawi yanu yamtunda nthawi zambiri imakhala ndi masekondi 15 mpaka 30. (Tsambali likhoza kukuthandizani kudziwa nthawi yanu kutengera momwe muliri okwera.) "Kwa othamanga omwe akuyenda ndipo amangofunika kuchita maphunziro awo kumtunda wapamwamba, ingodziwa za kupsinjika komwe kumayika pathupi lanu ndi kusapereka ' mopitirira malire. "

Phunziro: Konzani "masabata otsika" (masabata okhala ndi mtunda wochepera) kuzungulira ulendo wanu. "Ndizothandiza kutenga sabata limodzi milungu itatu kapena isanu iliyonse, zimadalira munthuyo," akutero Nesi. "Mkati mwa sabata ino, othamanga ambiri amasiya kutalika kwawo kwautali ndipo nthawi zambiri amachepetsa mtunda wawo wonse wamlungu ndi 25 mpaka 50 peresenti ya mtunda wawo wapamwamba kwambiri pamaphunziro awo." Izi zikuthandizani kuti mukhale otsitsimula komanso okonzeka kuchita nawo maphunziro anu sabata yayikulu yotsatira, akutero.

Tengani nthawi kuti muchiritse ndikumvera zowawa zanu

Masabata angapo koyambirira kwa maphunziro anga, mfundo mu ng'ombe yanga idayamba kuchita. "Kusamvera thupi lanu ndiko kulakwitsa kwakukulu komwe othamanga amapanga, makamaka omwe akuphunzira mpikisano wawo woyamba kapena mpikisano," akutero Namwino. Vuto ndilakuti, kuthamangitsa zowawa zazing'ono (poopa kugwa mu dongosolo lanu la maphunziro) kungayambitse kuvulala kwakukulu komwe kungakubwezeretseni pambuyo pake.

Mwamwayi, mothandizidwa ndi Namwino, ndidakwanitsa kupanga nthawi ya chiropractic (amuna awo, chiropractor ku Boston Athletic Association nawonso ali ndi Wellness in Motion, kampani yochitira masewera olimbitsa thupi komwe amathandizira othamanga osankhika pa reg). Nditalandira chithandizo chamankhwala chofewa chomwe chinandithandiza kuthyola zipsera za mwendo wanga ndi kudula chilonda chimodzi pakati, ndinabwereranso m’njira.

Phunziro: Ngati muwona chinachake, kaya ndi gulu lanu la IT kapena pansi pa phazi lanu, zomwe sizikumveka bwino, zithetseni nthawi yomweyo, anatero Namwino. "Ndibwino kuphonya kulimbitsa thupi ndikupeza chithandizo chake kapena kupumula kuposa kuphunzitsa pa izo ndikuipitsa." Zabwinonso: Konzekerani kutikita minofu kamodzi pamwezi ndikupanga madzi oundana kapena amchere a Epsom, kuti athandizire kuchira komanso kuchepetsa kutupa, zomwe zimachitika pakapita nthawi yayitali, akutero. Mitundu ina ya kuchira - kupukuta, kupukuta thovu, kusamba kwa ayezi, kutambasula-nthawi zonse zothandizira kuchira, nawonso.

Muyenera kuyatsa mafuta kwakanthawi

Ngakhale mutathamanga theka la marathon opanda kanthu koma madzi pang'ono (olakwa), zakudya zoyenera ndi hydration zimakhala zofunika kwambiri pamene mukuyendetsa mtunda wanu. Thupi lanu limangokhala ndi mphamvu zambiri-ndipo pamapeto pake limatha. Koma chakudya kapena chakumwa chilichonse sichidula. "Malangizo abwino kwambiri omwe ndidapatsidwapo pomwe ndimaphunzitsidwa marathon yanga yoyamba inali yoyesera mafuta ampikisano wamasiku othamanga," akutero Nesi.

Phunziro: Onetsetsani zomwe zimagwirira ntchito bwino thupi lanu (zakudya zina, mwachitsanzo, zimatha kuyambitsa mavuto am'mimba kwa anthu ena). Mukukonzekera kugwiritsa ntchito Gatorade pambali pamaphunziro? Dziwani kuti amagwiritsa ntchito mtundu wanji (ku Boston ndi Gatorade Endurance Formula) ndikuyitanitsa kuti muyesere nawo.

Kuthamanga ndi anthu ena kumapangitsa zonse kukhala zosavuta

Ndimakonda kuthamanga paokha. Koma kuthamanga kwakanthawi kutha kukhala kwenikweni, kwenikweni nthawi yayitali ngakhale ndi podcast, nyimbo zosatha, kapena kuyimba foni kudzera m'makutu. "Mphunzitsi wanga ndi wodabwitsa polumikiza makochi ake ndi othamanga ena," akutero Nurse. "Chifukwa chake ngati ndiyenera kuchita zolimbitsa thupi mwachangu, amalimbitsa kulimbitsa thupi kwanga ndi ena, zomwe zimapangitsa kukhala kosavuta kwambiri."

Phunziro: Malo ogulitsira am'deralo (Heartbreak Hill Running Company kuno ku Boston amakhala Loweruka am akuthamanga, ena omwe ali m'mphepete mwa njira ya Boston Marathon), malo ochitira masewera olimbitsa thupi, kapena masitolo ogulitsa masewera nthawi zambiri amakhala ndi magulu omwe amathamangira komwe mungapeze anthu amalingaliro ofanana omwe mwina ali ndi malingaliro ofanana. kuphunzitsa china chake monga iwe ulili. “Ndapanga maubwenzi abwino kwambiri ndi othamanga mwanjira imeneyi,” akutero Namwino.

Onaninso za