Momwe Mungaphunzirire Half Marathon ya Oyamba (Kuphatikiza, Dongosolo Lamasabata 12)

Zamkati

• Kukhazikitsa Pace
• Kuthamanga Kuthamanga + Mapiri
• Kuthamanga Kosavuta
• Tempo Amathamanga
• Maphunziro a Mphamvu + Maphunziro a Cross
• Kubwezeretsa / Masiku Opumula Ogwira
• Ndondomeko ya Maphunziro a Oyamba kumene ya Masabata 12
• Onaninso za

Mukandifunsa, theka la marathon ndiye mpikisano wangwiro. Ma 13 mamailosi ndi mtunda wolimba wokwanira womwe umafuna kudzipereka ndi maphunziro, koma umapezeka mokwanira kuti aliyense athe kutero - ndi pulani yoyenera! - Popanda maphunziro atenga moyo wanu wonse. Ndiye chifukwa chake theka la marathoni ali ndi otenga nawo mbali (2.1 miliyoni mu 2018 mokha, malinga ndi zomwe RunRepeat ndi International Association of Athletics Federations).

Mukuganiza zolembetsa mpikisano koma osadziwa momwe mungaphunzitsire kapena theka la marathon?

Ndondomeko yamasabata 12 yophunzitsidwa ndi Nike + Run Coach Jes Woods ndiYopangidwira oyambira theka othamanga omwe amathamanga katatu kapena kanayi pa sabata ndipo amakhala 10 kapena kupitilira mamailo sabata.

Umenewo ndi mulingo wabwino wokhazikika wathanzi-lingalirani ngati kutha kuthamanga mphindi 30 nthawi imodzi, katatu kapena kanayi pa sabata. Munthawi yonseyi, pang'onopang'ono mukukulira mpaka masiku asanu pasabata, ndikulimbitsa kupirira kwanu, nyonga yanu, ndi liwiro lanu - zonse zomwe mungafune kuti 13.1 ikhale yosavuta. (Ngati simunafikebe pano, onani mapulani athu okonzekera kugona kwa theka mpaka theka.)

Takonzeka kuthamanga? Onani m'munsimu dongosolo losungika komanso losindikizidwa, koma onetsetsani kuti mukuwerenga kugawanika kwa Woods pazigawo zonse zofunika za momwe mungaphunzitsire theka la marathon.

Kukhazikitsa Pace

Kumvetsetsa mayendedwe anu sikungokhudza kugunda nthawi. Pa maphunziro anu onse, mudzathamanga pa liwiro losiyana kuti mugwire ntchito zosiyanasiyana za thupi lanu. (Zokhudzana: Ndi Bwino Kuthamanga Mothamanga Kapena Kuthamanga Kwambiri?)

Ganizirani za mayendedwe olimbikira pamlingo wa 1 mpaka 10: Kuthamanga kosavuta kuyenera kumverera ngati 3 kapena 4 mulingo woyeserera, monga momwe mungathetsere kukambirana kwathunthu popanda kupuma konse; theka lanu lothamanga liyenera kumverera ngati 7, ngati mutha kutulutsa chiganizo chonse koma muyenera kupuma pambuyo pake; wanu 5K liwiro ndi 9 kuchokera 10 khama mlingo, ndipo muyenera kukhala wokhoza kusamalira mawu apa ndi apo. Gwiritsani ntchito tchatichi chothandizira kudziwa mayendedwe anu mukamaliza masewera olimbitsa thupi omwe ali m'munsimu.

Kuthamanga Kuthamanga + Mapiri

Kuti muthamange, muyenera kuthamanga kwambiri. Chifukwa chake pamasiku othamanga, mukhala mukugwira ntchito yothamanga kwambiri - ma 5K anu ndi 10K. Chifukwa chiyani kufulumira ngati mukuphunzira theka la marathon? "Ganizirani za izi ngati kukweza denga - ngati liwiro lanu la 5K likufulumira, chilichonse chakumbuyo chomwe chimathamanganso," akutero Woods.

Ndipo, FYI, ntchito yamapiri ili pano osati chifukwa ndi lingaliro labwino kuti mudziwe bwino za mapiri, koma chifukwa ntchito yamapiri ndi ntchito yothamanga mobisa, akutero Woods. "Simukhala mukuthamanga 5K pa 90-yachiwiri kubwereza phiri, koma zikhala choncho," akutero. "Chifukwa chake mumalimbikitsidwa chimodzimodzi osathamanga kwambiri komanso osagundika pang'ono miyendo." (Ndipo pali zifukwa zambiri zoyendetsera mapiri ndizoyenera.)

Kuthamanga kwachangu kuyenera kutenga zonse zomwe muli nazo. "Apa ndipomwe tikuphwanya thupi, ndipo mumatha kumaliza kuthamanga kwambiri kuposa momwe mudayambira," akutero Woods. Umu ndi momwe thupi lanu limayambira kutengera kupsinjika kwa kuthamanga mwachangu. Onetsetsani kuti kulimbitsa thupi kwanu nthawi zonse kumaphatikizapo kutentha kwa mphindi 10 mpaka 15 ndikuzizira kosavuta, nawonso. (Nazi zambiri zokhudzana ndi kuthamanga kwa liwiro komanso mitundu yosiyanasiyana ya masewera olimbitsa thupi.)

Dziwani: Pali masewera olimbitsa thupi a fartlek mumndandanda wophunzitsira wa theka la marathon. Mukamaliza kutentha, mutha kuthamanga mphindi imodzi pacholinga chanu, kenako nkubwezeretsani miniti imodzi pamathamanga. Pitirizani kufanana ndi kuyesayesa kwanu kuti mupeze nthawi yochira 1: 1 mukamagwira ntchito piramidi: 1 mphindi, 2 mphindi, 3 mphindi, 2 mphindi, 1 miniti. Izi zikutanthauza kuti, panthawi yama piramidi mphindi ziwiri, mudzakhala mukuyenda kwa mphindi ziwiri, kenako ndikupuma kwamphindi ziwiri. Chitani izi kawiri kwathunthu.

Kuthamanga Kosavuta

Momwe mumakhazikitsira thupi lanu pambuyo pothamangitsa kuthamanga kukuthamanga mosavuta. "Makilomita abwino awa, otsika pang'onopang'ono amapangitsa magazi kuyenda, zomwe zimalimbikitsa machiritso ndikuchotsa kutupa, lactic acid, ndi zinthu zonse zoyipa," akutero Woods.

Ngakhale simukumva kusweka, sungani mathamangitsidwe anu osavuta sloooow. "Palibe amene amathamanga mosavutikira mothamanga," akutero Woods. "Nthawi iliyonse mukamayesetsa kuchita zinthu mozama, mukuchotsa ndalama kubanki. Ndalama zomwe zimabwezeretsanso ndalama kubanki ndizabwino, zosavuta, zocheperako. Tikangolimbikira kuthamanga kuthamanga, tili ndi ngongole; njira yokhayo yolimbikitsira ndi ma mailosi osavuta. "

Tempo Amathamanga

Tempo imagwira ntchito kuti muchite bwino. Woods akufotokoza kuti: "Ganizirani za mtunda wamagalimoto m'galimoto yanu-mwina mutha kuyendetsa mailo 25 pa galoni mozungulira mzindawu pang'onopang'ono. "Koma pamsewu waukulu, galoni yomweyo ya gasi imatha kupeza makilomita 30 kapena 35 pa galoni. Izi ndi zomwe tempo imathamanga: Mukuyesera kuti mukhale oyenerera ndi mphamvu yofanana, kotero mutha kuthamanga mofulumira popanda kumverera ngati inu. tikugwira ntchito molimbika. "

Khama lanu la tempo liyenera kukhala lokwanira kupitilira theka-marathon. Ikuthandizani kuti mupeze gawo lamatsenga pakati pothamanga mtunda wautali mwachangu komanso kuthamanga mtunda wautali, wosakwiya.

Maphunziro a Mphamvu + Maphunziro a Cross

Kuti muchite bwino, muyenera kuchita zambiri kuposa kungothamanga, sichoncho? Kuphunzitsa mphamvu ndikofunikira kuti mukhale wolimba padziko lonse lapansi, zomwe zingakuthandizeni kuti mukhale othamanga kwambiri (kumasulira: osataya mphamvu). "Ndine wokonda kwambiri masewera olimbitsa thupi, omwe amakuthandizani kuti mukhale wowongoka pamene mutopa kumapeto kwa kuthamanga, ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito kwa othamanga, monga milatho ya mwendo umodzi, mapapu akumbuyo, ndi kukwera kwa mwendo umodzi," akutero. Woods. (Ultimate Strength Workout ya Othamanga ili ndi zonse zomwe mungafune.)

Kuchita masewera olimbitsa thupi monga kusambira kapena kupalasa njinga, Komano, pitirizani kukulitsa mphamvu yanu yolimbitsa thupi, komanso mumange minofu kupatula yomwe imagwiridwa ndipo imakhala yocheperako-chinthu chomwe chimathandiza kwambiri sabata yayitali kwambiri .

Kubwezeretsa / Masiku Opumula Ogwira

Mumafunikira kupumula thupi lanu - ndipamene minofu yanu imakhala ndi nthawi yodzikonza yokha ndi kukhala yamphamvu. Onetsetsani kuti muli ndi tsiku limodzi lopuma kwathunthu (pa pulani iyi, Lolemba kapena Tsiku 1).

Lachisanu, mumatero. "Mwina miyendo yanu ikumva bwino ndipo mutha kupita kukathamanga kwa mphindi 30 komwe kungakukonzekereni bwino Loweruka ndi kupumula momasuka tsiku lonse," akutero Woods. Koma ngati miyendo yanu ikukulemetsani ndipo yakhala sabata yayikulu, musakhale ngwazi. "Chotsani tsikuli, ingoponyani thovu, mwina mupite ku yoga kapena mukasambe," akutero. "Mverani thupi lanu ndi zomwe zingamveke bwino. Ingopewani ntchito yolimba kapena yolemetsa." (Zogwirizana: Kodi Zili Zabwino Kukweza Kwambiri Ngakhale Kuphunzitsa Marathon?)

Ndondomeko ya Maphunziro a Oyamba kumene ya Masabata 12

Onaninso za