Pitani Patali

Zamkati

• Gwiritsani Ntchito Chakudya Kuti Chichitike Mofulumira
• Pangani Chakudya Cham'mawa
• Awononga
• Khalani Mu Kamphindi
• Bust Kupyola Khoma
• Dziwani Kuti Mungathe Kuchita Chilichonse
• Onaninso za

Kuthamanga ngati mtsikana ndi cholinga chofuna kuyesetsa masiku ano, makamaka ngati mukufuna kuphimba malo ambiri. Zaka khumi zapitazi, kuchuluka kwa azimayi omwe amaliza kumaliza kumaliza marathons aku US kudakwera ndi 50 peresenti, kuyambira 141,600 mpaka 212,400, malinga ndi Running USA, yopanda phindu yomwe cholinga chake ndi kukonza utali ndi momwe mtunda ukuyendera. Chifukwa chiyani azimayi ambiri akugulitsa masitayilo awo ndi nsapato?

"Kupambana kwakukulu kwa mapulogalamu achifundo (monga Leukemia ndi Lymphoma Society's Team In Training) omwe amakonzekeretsa othamanga atsopano pa mpikisano wawo woyamba ndiye chifukwa chachikulu chomwe amayi ambiri akutenga nawo mbali," akutero Ryan Lamppa, wofufuza wa Running USA. Marathoni akhalanso okonda mabanja komanso okhudza anthu ammudzi komanso osangalatsa, ndipo kumveka kochokera pawailesi yakanema kwasintha mtunda kukhala chinthu chamndandanda wa ndowa, akuwonjezera.

Ngakhale kuthamanga mtunda umodzi wowongoka kumawoneka kovuta, palibe chifukwa chosiya lingaliro lothamanga. Ndi dongosolo loyenera la maphunziro, aliyense-wazaka zilizonse, kukula, ndi mawonekedwe amthupi-amatha kumaliza mpikisano-ndikujambula miyendo yakupha ndi matako omwe amabwera nayo! Pofuna kukuthandizani kuti mutuluke pa masitepe oyambawo, omaliza marathon asanu ndi limodzi amagawana maphunziro awo ndi malangizo othamangira kuti awoloke mzere womaliza wa 26.2-miler.

Gwiritsani Ntchito Chakudya Kuti Chichitike Mofulumira

"Omwe akuthamanga pamaluso onse akuyenera kukumbukira kuti azitha kuthamanga pokambirana. Muyenera kuyankhula ndi munthu yemwe ali pafupi nanu osati kungoyankha mokalipa! Ndikofunikanso kuyang'ana chakudya ngati gwero la michere kukuthandizani kuchita bwino. Pezani zakumwa zamasewera zomwe zimagwira ntchito ndikumamatira ndikumazigwiritsa ntchito tsiku lothamanga komanso mukamaphunzira. Ndipo musaiwale kuthira mafuta mukamaliza khofi woyenera kapena chotupitsa chopanda michere. " -Ariana Hilborn, 31, mphunzitsi wa giredi 1 komanso 2016 Olympic track and field chiyembekezo

Pangani Chakudya Cham'mawa

"Ngati mukufuna kuthamanga marathon, yambani kuthamanga ngakhale ma 1 kapena 2 ma kangapo pa sabata ndikuwonjezera pang'ono sabata iliyonse, koma osapitilira 20 peresenti ya mtunda sabata yatha kuti mupewe kuvulala. Ndipo dzipindulitseni kumamatira ku regimen yanu ndi chakudya cham'mawa cham'mawa cha ku France mutathamanga mtunda ngati muli ngati ine ndipo ndizomwe zimafunika! -April Zangl, 33, CEO wa HydroPeptide komanso othamanga othamanga othamanga

Awononga

"Kuphunzitsa mpikisano wa marathon sikungokhudza mphamvu za thupi. Othamanga ena amapeza kuti thupi lawo likufuna kuthamanga nthawi yaitali, koma zimakhala zovuta kwambiri kuti apitirize kuyenda. kuti sunatope, ungotopa m'maganizo ndipo ungadutsemo. Nenani mumtima mwanu zinthu monga, 'Ndikhala ndikumwa madzi mphindi zisanu, ndipo izi zindipangitsa kumva bwino.' Ngati mukuchita nthawi yayitali kwambiri, dzikumbutseni kuti mudzanyadira bwanji mukamaliza. gawo lililonse latsopano, dziwonetseni kuti mukungoyamba kumene kuthamanga ndi miyendo yatsopano ndikuyang'ana kuti mufike kumapeto kwa gawolo. " -Tere Zacher, wazaka 40, wosewera wakale wothamanga-wasintha-mpikisano wothamanga ndi mpikisano wa Olimpiki wa 2016 akuyembekeza

Khalani Mu Kamphindi

"Mutha kuthamanga marathon ngati mungagwire ntchitoyi! Pakati pa mpikisanowu, tengani gawo limodzi, thawani mtunda wa kilomita imodzi, kuwala kwa msewu kupita ku msewu, malo operekera othandizira malo okwerera, ndikusankha othamanga patsogolo panu ndikuyesera Musalole kuti mukhale othamanga kwambiri ndi mtunda, ndipo khalani othamanga kwambiri komanso anzeru kwambiri omwe mungakhale nawo mphindi iliyonse: Kodi mukudya? othamanga kwambiri kuposa kusamala thupi lanu ndi kukhala ndi hydration milingo, caloric kudya, electrolytes, ndi maganizo positive.Izi ndi zimene maphunziro onse ali.Ndipo samalani-marathon ndi chipata ngakhale zazikulu kupirira zovuta chifukwa. umaphunzira za mantha ako ndipo umadzifunsa china chomwe uli nacho. " -Robyn Benincasa, 45, wothamanga kwambiri padziko lonse lapansi, wozimitsa moto ku San Diego, wolemba Momwe Kupambana Kumagwirira Ntchito, ndi woyambitsa Project Athena Foundation

Bust Kupyola Khoma

“Othamanga ambiri amaopa kugunda ‘khoma’ loopsa. Thupi lanu lawotcha masitolo ake amafuta ndipo ubongo wanu wayamba kutha.Zikachitika izi, khalani okhazikika panthawiyi.M'maganizo, mumafuna kuvomereza ndikuzindikira malingaliro olakwikawa, koma musawalole kuti alowe.Ingonenani. 'Moni' pakhomalo ndikudutsamo. Mphindi 20 pambuyo pake mutha kudabwa kuona kuti malo anu oyipa asowa ndipo mukumva ngati mutha kupita kwamuyaya. Ndiwo matsenga othamanga! " -A Jennifer Hughes, a zaka 33, omwe adayambitsa zovala za Run Pretty Far

Dziwani Kuti Mungathe Kuchita Chilichonse

"Amayi akuyenera kulowa nawo mpikisano wothamanga ndikupita kutali chifukwa izi zidzasintha chilichonse chomwe ndi 'ayi' m'moyo wanu kukhala 'inde' ndikupangitsani kuti muzidzikhulupirira kuposa zochita zina zilizonse. Ndi chinthu chamwini, ndipo inu phunzirani zinthu zabwino zambiri zokhudza inuyo mukuchita maphunziro.Ndichinthu chomwe chimakupangitsani kukhala wamphamvu komanso wolimba mtima, ndipo palibe amene angatenge chipambano chothamanga makilomita 26.2 kuchokera kwa inu. mtundu wamavuto m'moyo wanu. " -Tanna Frederick, wazaka 33, wochita masewera othamanga komanso othamanga

Onaninso za