Maupangiri othamanga a Cold Weather kuchokera kwa Elite Marathoners

Zamkati

• Valani
• Mafuta Bwino
• Landirani 'Mill
• Dzilowerereni
• Zichotseni (Zenizeni)
• Khalani Wothamanga Chipale
• Ingotuluka Kumeneko
• Dzitamani Pang'ono (Kapena Kwambiri)
• Limbikitsani Kutulutsa Kwanu Kwakukulu Kwambiri
• Onaninso za

Eya, masika. Maluwa akufalikira, mbalame zikulira ... ngakhale mvula zosapeweka zimawoneka ngati zopanda pake pakagwa matalala pansi. Kungoganiza za Epulo ndi Meyi kungapangitse kusaina kwa theka kapena kumveka bwino kwa marathon ngati lingaliro labwino. Mpaka mutazindikira kuti maphunziro a mpikisano ndiye kuti akuthamanga nyengo yozizira tsopano.

Koma musasinthe malingaliro anu panobe. "Kukhala ndi china chake pa kalendala kumakuthandizani kuti mutuluke pakhomo nthawi yozizira pomwe simulimbikitsidwa," akutero Sara Hall, wopikisana ndi Asics, yemwe akuthamanga koyamba LA Marathon mu Marichi. Zowonjezera: "Ndikuwona kuti zikundikonzekeretsa bwino mpikisano womwewo, chifukwa ma marathoni ambiri amayamba m'mawa kwambiri, pomwe kuli kuzizira." Kuphunzitsa nthawi yozizira sikokwanira - koma musaleke kulembetsa pakadali pano! Tidalankhula ndi Hall ndi zina zothandiza pamalangizo awo ophunzirira kuzizira. (Nazi zolimbikitsa: Ma Marathon 10 Opambana Oyenda Padziko Lonse.)

Valani

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Mudamvapo kale: Kuyika ndichinsinsi. Koma pa maphunziro ovuta, ataliatali a marathon, simukufuna zochuluka zigawo, akutero Hall. "Chinthu chachikulu chomwe ndiwonetsetse kuti ndili nacho ndi chinachake pamwamba pa mutu wanga ndi makutu, monga Asics Felicity Fleece Headwarmer ($ 18; asicsamerica.com)," akutero. Popeza kuthamanga kwa marathon kumatha kukhala kovutirapo, Hall nthawi zina amakonda manja aafupi, ngakhale kuzizira kwambiri. Masiku amenewo (ndi patsiku la mpikisano), adzavala Asics Arm Warmers ($ 10; asicsamerica.com). "Ndikosanjikiza kochotseka," akutero.

Mafuta Bwino

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"M'nyengo yozizira, ndimadzimva woluluzika ndipo ndapeza kuti ndiyenera kudya kadzutsa pang'ono kuti ndikhalebe nanu mpaka kumapeto kwa kulimbitsa thupi kwanga," atero a Shalane Flanagan, othamanga othamanga omwe akuthamanga Boston Marathon mu Epulo. Kupita kwake: Minyewa yamkaka yamkaka ndi khofi wa batala. Ndipo musaiwale kuthira madzi ndi kuchira pambuyo pothamanga. "Anthu ambiri sazindikira kuti akungotaya thukuta ngakhale kuli kotentha," akutero. "Ndimayesetsa kumwa madzi ambiri musanachitike ndi pambuyo pake, ndikumamatira pachizolowezi changa - chipatso ndi bala la KIND."

Landirani 'Mill

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"Sindimakonda kwenikweni makina opangira ma treadmill, koma nthawi zina sangalephereke, makamaka ngati kuli kozizira kwambiri," akutero Hall. Koma m'malo mokhumudwa, Hall adakumbatira mawu ake owerengera akuti: "Ndi njira yabwino yochokeramo," akufotokoza. "Ndimakweza mayendedwe anga ndi zochepa zochepa kuposa momwe ndimakhalira nazo. Kukakamizidwa kuchoka pamayendedwe anga ndi lamba wondikoka ndi njira yabwino yowonongera mapiriwa," akutero. (Yesani Ntchito Yapaderayi Yopanga Treadmill Kuchokera ku Mile High Run Club.)

Dzilowerereni

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Zimatenga nthawi yayitali kuti minofu izitenthetsa m'nyengo yozizira, choncho tengani nthawi kuti mutambasuke mwamphamvu musanathamange ndikuchepetsa mayendedwe anu. Langizo lina: Dzipatseni nokha kutikita minofu musanayambe kuthamanga. Hall imagwiritsa ntchito softball kapena thovu wodzigudubuza asanathamange kuti amasule minofu ya minofu ndi minofu. "Ndimayendetsa mopepuka minofu yanga, kuthera nthawi yochulukirapo m'malo olimba," akutero. (Onani Kutentha Kwambiri Kwa Mtundu Uliwonse Wogwiritsira Ntchito.)

Zichotseni (Zenizeni)

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"Ndimakonda kugwirana chanza ndikuthamanga," akutero Nike Master Trainer Marie Purvis. "Izi zimakuthandizani kuti musagwedeze mapewa anu (zomwe timachita tikakhala ozizira), kuphatikiza kumakuthandizani kuti mukhale okhazikika poyenda."

Khalani Wothamanga Chipale

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"Ndikamathamanga m'chipale chofewa, sikuti ndimangovala zovala zotentha, koma ndimathamanga nsapato zanga (ndimavala Nike Zoom Terra Kiger 2) chifukwa pali chithandizo china," akutero a Purvis. Muyeneranso kusintha mayendedwe anu. Flanagan anati: “Ndikathamanga m’chipale chofewa, ndimayesetsa kuti mayendedwe anga akhale aang’ono kwambiri komanso kuti ndisatengeke.

Ingotuluka Kumeneko

Zithunzi za Corbis

"Pamene ine kwenikweni sindikufuna kupita kunja uko, ndimaganizira za momwe thupi langa lidzapwetekerere tsiku lothamanga ngati sindichita nawo mpikisano, "akutero a Purvis." Maphunziro sangawongolere mwachangu, sindichita khala bwino osayamba ntchito, "amadziuza.

Flanagan amagwiritsa ntchito malingaliro kuti atuluke pakhomo pamasiku ozizira kwambiri. "Ndidzakonzekera kudzipatsa zabwino ndikadzafika kunyumba (kusamba kotentha, moto wotentha, koko) ndipo ndimaganiza momwe ndidzakhala woyenera pa mpikisano womwe ukubwera. kumbuyo chifukwa chokhala wolimba ndikudziuza ndekha kuti masewera enieni 'amagwira ntchito molimbika pamene palibe amene akuyang'ana!'" (Onani njira zambiri zamaganizo mu 9 Smart Running Tips from Shalane Flanagan.)

Dzitamani Pang'ono (Kapena Kwambiri)

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"Ndimagwiritsa ntchito Strava, GPS tracker yothamanga, kuti ndikalimbikitse kutuluka pakhomo. Kudziwa kuti ndikatumiza zotsatira zanga pambuyo pake kumandithandiza kuti ndizitha kupita," akutero a Kara Goucher, omwe adalimbikitsidwa ndi Oiselle pro-marathoner. "Nditatha kuthamanga, ndimalumikiza wotchi yanga ya Soleus ku Strava kenako ndimapeza mados ndi ndemanga zambiri kuchokera kwa anthu akundiuza momwe ndidalimbikira kutuluka pakhomo."

Limbikitsani Kutulutsa Kwanu Kwakukulu Kwambiri

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"Ndimakonda kuonetsetsa kuti miyendo yanga yapansi (ana a ng'ombe ndi akakolo) ndi yofunda," akutero Goucher. "Masokosi anga a Zensah amapangitsa kuti magazi aziyenda m'miyendo yanga, komanso amandithandiza kuti ndibwererenso mwamsanga zomwe zimakhala zofunika kwambiri kuti nyengo yozizira ikhale yozizira."

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