Momwe Mungayendetsere Mitundu Yobwerera Kumbuyo Popanda Kupha Thupi Lanu

Zamkati

• Muziika patsogolo zolinga zanu.
• Nthawi yake.
• Konzekeranitu.
• Mangani thupi lanu.
• Bwezeretsani bwino.
• Onaninso za

Ndikafika pamzere pa Walt Disney World Marathon mu Januware, patangotha ​​masabata asanu ndi atatu mutatha kuthamanga Marathon ya Philadelphia mu Novembala. Sindili ndekha. Ochita maseŵera ambiri amayesetsa kuti apeze ndalama zokwanira theka la marathon kapena masewera othamanga pomenya nawo mpikisano wina kuti azichita bwino. A Michelle Cilenti, othandizira mafupa komanso masewera olimbitsa thupi ku Hospital for Special Surgery ku New York City, akuti nthawi zambiri amawona othamanga akuchita ntchito ziwiri, makamaka nthawi yogwa komanso yozizira.

Koma ngati mukufuna ine kuti mupewe ulendo wopita ku PT, mumakonzekeretsa bwanji thupi lanu kuti likhale lovuta pamipikisano yambiri yovuta milungu ingapo? Konzani mosamala maphunziro anu onse, ikani zolinga zanu pamtundu uliwonse, limbikitsani thupi lanu pakapita nthawi, ndipo koposa zonse - samalani kwambiri kuti mupeze bwino. Umu ndi momwe. (Onaninso zinthu izi onse othandizira thupi amafuna kuti othamanga ayambe kuchita ASAP.)

Muziika patsogolo zolinga zanu.

Momwe mumachitira mpikisano uliwonse ndizofunikira. "Zolinga zako pa mpikisano wani motsutsana ndi mtundu wachiwiri ndi ziti?" akufunsa Cilenti, yemwenso ndi mphunzitsi wovomerezeka wa USATF.

Ngakhale othamanga odziwa bwino amatha kuwona zochitika zonse ziwiri ngati zoyeserera, sizoyenera kapena zolimbikitsidwa kwa othamanga atsopano, akutero Cilenti. "Ngati ali wothamanga yemwe amangothamanga marathoni amodzi kapena awiri, ndibwino kuti musankhe chimodzi chofunikira kwambiri," akutero. Ngakhale Philadelphia idzakhala mpikisano wanga wa 10, ndimverabe malangizo ake ndikugwiritsa ntchito Walt Disney World ngati chigonjetso chosangalatsa. (Talingalirani chimodzi mwazomwe zidalembedwa ndowa- theka la marathoni.)

Hafu marathons imapangitsa kuti ntchitoyi ikhale yovuta kwambiri - onetsetsani kuti asachepera milungu isanu ndi umodzi kapena isanu ndi itatu, achenjeza a John Honerkamp, ​​woyambitsa komanso wamkulu wa Run Kamp, woyang'anira wotsogolera komanso wothandizira. Ngakhale apo, simudzawona zabwino ngati Shalane Flanagan kapena Desiree Linden (wopambana wopambana wa 2018 Marathon Marathon) akukonzekera mipikisano yobwerera mmbuyo pasadakhale.

Njira yabwino ndikupangitsa theka lachiwiri la marathon kukhala cholinga chanu "A". "Mutha kugwiritsa ntchito mpikisano wani woyamba komanso mpikisano wachiwiri kuti muchite bwino," atero a Honerkamp, ​​omwe adaphunzitsa othamanga masauzande ambiri, akugwira ntchito ndi makampani ngati New Balance ndi New York Road Runners. "Theka loyamba la marathon silidzakutengerani zambiri, kotero ngati muli ndi masabata anayi kapena asanu ndi atatu mpaka mpikisano wachiwiri, mudzakhala bwino."

Koma pankhani ya marathon, zosiyana ndi zoona. "Nthawi zambiri ndimauza othamanga anga kuthamanga mpikisano wothamanga nambala wani ndikuchita nawo mpikisano wachiwiri ngatiulendo wosangalatsa mumzinda kapena m'midzi," atero a Honerkamp, ​​omwe adalimbana nawo kawiri pogwiritsa ntchito njirayi, akumayendetsa yekha mpikisano woyamba, kenako ndikupanga ulemu othamanga monga Olympic short track skater Apolo Ohno ndi tennis player Caroline Wozniacki.

Ngati mukusakanikirana, mtunda woyenera umodzi ndi mpikisano wothamanga theka-marathon lotsatiridwa ndi marathon patatha milungu itatu kapena isanu ndi umodzi, atero a Honerkamp. Onetsani sabata yotsatira theka la marathon ngati kuchira musanabwerere ku maphunziro.

Nthawi yake.

Othamanga omwe atsala ndi masabata asanu ndi atatu atha kubwereranso kumaphunziro pakati pa zochitika, pomwe mipata yaifupi pakati pa mipikisano iyenera kuonedwa ngati njira yochira/yosamalira. (Onani: Kodi Ndiyenera Kutaya Nthawi Yaitali Bwanji Kuthamangira Mpikisano?) Ndiyo nthawi yayifupi kwambiri yomwe mukufuna kuti mupite patsogolo, atero a Cilenti-omwe ali ndi milungu iwiri mulimonse kuti athe kuchira, komanso malo ophunzitsira pakati . "Zimatenga milungu iwiri kuti mupindule pomaliza pake, ndiye chifukwa chake palibe chifukwa chochita ulendo wotalika sabata lisanachitike mpikisano wanu," akutero Cilenti. Pokhapokha mutakhala ndi masabata asanu ndi atatu athunthu pakati pa mipikisano, palibe Honerkamp kapena Cilenti omwe amalimbikitsa kuchita masewera olimbitsa thupi ovuta pakati. Yambirani m'malo poyesetsa kosavuta.

Inu akhoza konzani masabata anu mosagwirizana motere: Muzipuma sabata yoyamba kapena iwiri, ndikubwereranso mu sabata yachiwiri kapena yachitatu, akutero Honerkamp. Pofika sabata yachinayi, yesetsani kuchita masewera olimbitsa thupi nthawi zonse ndi masewera osavuta okha. Mu sabata lachisanu, yesetsani kuchita bwino komanso kuthamanga kwanthawi yayitali-koma mpaka kuchitapo kanthu, akutero Cilenti. Pofika sabata lachisanu ndi chimodzi, yambani kupalasa njinga mpaka mu taper yanu mpaka mpikisano wotsatira kumapeto kwa sabata lachisanu ndi chitatu.

Ngati muli ndi masabata osachepera asanu ndi atatu pakati pa zochitika, sungani masiku onse ochira komanso ochepetsetsa, koma kuchepetsani masewera olimbitsa thupi ngati mukufunikira. Ngati mukumva kuti mukusuntha koma simukufuna kuyika pangozi kuchira kwanu, yesani kupota kapena kusambira: "Inenso ndili ndi othamanga anga ophunzitsanso zochulukirapo, kuti athe kulowerera mu cardio yawo osagunda miyendo yawo," akutero a Honerkamp.

Konzekeranitu.

Moyenera, konzani mitundu yonse iwiri ngati gawo limodzi lalikulu la maphunziro. "Muyenera kulingalira za zonse limodzi," akutero Cilenti.

Ngati kuyambiranso sikunali gawo la pulaniyo, ganizirani chifukwa chake mukufuna kubwereranso. Ngati mudathamanga mu nyengo yoipa, ndi chimfine, kapena mutasiya masewera oyambirira, inu akhoza yeseraninso, Cilenti ndi Honerkamp akuvomereza. Chitsanzo: Galen Rupp adatuluka mu mpikisano wa Boston Marathon wa 2018 womwe unali ndi vuto la nor'easter ndi zizindikiro za hypothermia, kenaka adagwirizananso kuti apambane Prague Marathon (ndi nthawi yabwino kwambiri!) Patapita milungu itatu.

Koma ngati kulimba kwanu ndikulakwa, ganiziraninso. Cilenti anati: “Ndinkalimbikitsa othamanga kuti adziwe chifukwa chake anali ndi mpikisano woipa. "Ngati ili vuto ndi maphunziro anu, masabata angapo sangasinthe kwambiri, ndiye mwina si lingaliro labwino kuyendetsa lina mwachangu." (Muyeneranso kuganizira zinthu izi musanayambe kuthamanga ndi kuvulala.)

Honerkamp akuti amayesa kuyankhula ndi othamanga ake kuti asamangochita masewera olimbitsa thupi pambuyo pa mpikisano woyipa. "Izi sizigwira ntchito kapena zimatha bwino," akutero. "Ndizovuta kwambiri kukwera mpikisano wina wam'magazi patatha milungu ingapo."

Ndipo oyamba kumene, mvetserani: Ngati mwangomaliza theka lanu loyamba kapena marathon onse ndipo muli wokondwa kwambiri simungadikire kuti muchite china, pitilizani kuwerenga.

Mangani thupi lanu.

Musanalimbane ndi ma marathons obwerera mmbuyo kapena kumbuyo, onetsetsani kuti thupi lanu lakonzeka kupita patali ndi maphunziro olimba. "Kulimbitsa ndi chinthu choyamba chomwe othamanga ambiri sachita," akutero Cilenti. "Tikufuna kuwona maphunziro ochuluka okana kukana-kwenikweni pogwiritsa ntchito zolemera ku masewera olimbitsa thupi, kulunjika m'chiuno, pachimake, ndi quads. Kawirikawiri, pamene othamanga amabwera ku chithandizo chamankhwala, amenewo ndi magulu akuluakulu a minofu omwe ali ofooka kwambiri." Kuphatikiza masewera olimbitsa thupi amodzi kapena awiri kuzolimbitsa thupi kwanu kapena masewera olimbitsa thupi atha kusintha kwambiri, akutero. Mukakayikira, funsani wophunzitsa yemwe angakuthandizeni kupanga pulogalamu yamphamvu kwa inu.

Koposa zonse, onetsetsani kuti mwayika ntchitoyo m'miyezi, inde, zaka zisanachitike masiku "awiri othamanga". "Ngati mupanga mipikisano yotalikirana kumbuyo, muyenera kukhala ndi malo abwino ophunzitsira komanso zokumana nazo za mtunda womwe mukuthamanga kuyamba nawo," akutero a Cilenti. Sungani ma marathons angapo kapena ma marathons musanalingalire za kuchulukana kamodzi. "Muyeneradi kukhala ndi mbiri yabwino musanathamange. Kuthamanga kumbuyo, muyenera kukhala ndi chidziwitso chochulukirapo."

Bwezeretsani bwino.

Chilichonse chomwe mungachite, ikani kuchira kukhala chinthu chofunikira kwambiri. "Kubwezeretsa ndichinthu chofunikira kwambiri chomwe mungachite," akutero Cilenti. "Ngati mungaphunzitse izi - pulogalamu ya masabata 16, masabata 20-mwamaganizidwe, thupi lanu limaphunzitsidwa kuthamanga mpikisano wanu wachiwiri milungu ingapo pambuyo pake." (Onetsetsani kuti mukutsatira izi kuti muchiritse marathon ndi kuchira kwa theka la marathon.)

Osadandaula za kulimbitsa thupi; mulibe phindu lililonse m'masabata ochepawa, atero a Cilenti. M'malo mwake, yang'anani pa kubweretsa thupi lanu ku mkhalidwe wokonzekera bwino komanso wopumula. Ikani patsogolo zakudya zopatsa thanzi, kuthirira madzi, kupukutira thovu, ndi kutikita masewera kuti muthe kuthamanga mpikisano wanu wachiwiri ndi mphamvu ndi mafuta monga momwe mudathamangira mpikisano wanu woyamba, atero a Cilenti. "Maphunziro onsewa amatuluka pazenera ngati simukutero."

Nthawi iliyonse yocheperako milungu inayi pakati pa zochitika iyenera kungoyang'ana kuchira, atero a Honerkamp. “Zambiri zimadalira mmene mukumvera,” iye akuwonjezera motero. "Sindipatsa othamanga anga dongosolo lenileni sabata iliyonse mpaka nditawona momwe akuchira."

Kuti muwone momwe mukuyendera, onani cheke thupi. Mukapunthwa mukamatsika masitepe, kuyenda pamapiri, kapena kupita kuntchito, Cilenti akuti simunakonzekere kupita patsogolo. "Mukamaliza marathon kapena theka la marathon, mudzawona kuti mwathothoka. Sizachilendo kumva kuwawa," akutero Cilenti. "Ngati patatha sabata imodzi kapena ziwiri, mukumvabe kusapeza bwino, mukufunikira nthawi yochulukirapo." Ganizirani zakuwona dotolo kapena wothandizira asanatenge mpikisano wanu wotsatira.

Onaninso za