Chilichonse Chimene Muyenera Kudziwa Zokhudza Maphunziro a Marathon kwa Oyamba

Zamkati

• Kodi mwakonzeka kuthamanga marathon?
• Maphunziro a Full Marathon vs. Maphunziro a Half Marathon
• Momwe Mungapezere Dongosolo Loyenera la Marathon kwa Oyamba
• Kugwiritsa Ntchito Cardio Yosathamanga Mu Mapulani Anu a Marathon
• Chifukwa Chake Kuchira Kofunika Kwambiri
• Zida Zomwe Muyenera Kuthamanga Marathon
• WTF Kodi Mumadya Mpikisano Wambiri Komanso Musanayambe?
• Onaninso za

Chifukwa chake mukufuna kuthamanga marathon, ha? Mwinamwake simunapange chisankho chothamanga mailosi 26.2 mopepuka; poganizira kuti nthawi yomaliza ndi 4:39:09, kuthamanga marathon ndi ntchito yayikulu yomwe muyenera kukonzekera mwakuthupi ndi m'maganizo. (Yogwirizana: 4 Njira Zosayembekezereka Zophunzitsira Marathon)

Musalole kuti izi zikuwopsyezeni, ngakhale! Aliyense akhoza kuthamanga marathon; zambiri ndi zamaganizo, ndipo ngati mukukhulupirira kuti mutha kuthamanga mailosi 26.2, mudzatero. Koma mukufunikirabe dongosolo lolimba popeza maphunziro ambiri a marathon amakhala okonzeka momwe mungathere. Apa, zonse zomwe muyenera kudziwa kuti mufike (komanso) tsiku la mpikisano.

Kodi mwakonzeka kuthamanga marathon?

Kuchokera ku zero mpaka 26.2 ndizotheka koma mwina si lingaliro labwino. Ngati simunathamangepo kale, kapena mumakonda kuthamanga mtunda wamakilomita atatu, zili bwino - koma muyenera kuchita zochulukirapo kuposa kungotsitsa dongosolo la maphunziro kuchokera pa intaneti.

Choyamba, muyenera kudziwa komwe mungakhale ovulala, atero a Melanie Kann, mphunzitsi wothamanga wa New York Road Runners. "Ngati pali zowawa ndi zowawa zomwe zikubwera, kuwonjezera ma mileage ambiri sikungathandize," akutero Kann. "Zowonadi, fufuzani ndi dokotala wa masewera ngati kuli kofunikira, kapena gwirani ntchito ndi PT kuti muwonetsetse kuti gulu lanu lothandizira ndi mphamvu zonse ndi kayendetsedwe ka kayendetsedwe kake kakuchitika." (Zokhudzana: Zinthu 5 Othandizira Pathupi Amafuna Othamanga Kuti Ayambe Kuchita Tsopano)

Ngakhale zitakhala kuti zonse zikuyenda bwino, muyenera kukhala ndi thanzi labwino musanayambe maphunziro othamanga oyamba - zomwe zikutanthauza kuti mwakhala mukuyenda pafupifupi mwezi umodzi mtunda wamakilomita 15 mpaka 20 pa sabata masiku atatu kapena anayi othamanga, komanso monga kuphunzitsa mphamvu, kuchita masewera olimbitsa thupi, ndikuchira mwachangu, atero a John Henwood, mphunzitsi wothamangitsa pulogalamu yampikisano wa New Marile Mile High Run Club. Komanso, yang'anani dongosolo la maphunziro a marathon omwe mwasankha kugwiritsa ntchito. Kodi mtunda woyambira nthawi yayitali ndi uti? "Ngati kuthamanga kwanu koyamba ndi mailosi sikisi, muyenera kuthana nawo popanda zovuta zambiri," akutero a Henwood. (Zokhudzana: Ndandanda ya Maphunziro a Marathon a Masabata 12 a Othamanga Apakati)

Malamulo onse a chimbudzi pakubwera kwamaphunziro a marathon kwa oyamba kumene sikuti achulukitse mtunda wopitilira kilomita imodzi ndi theka mukangoyamba kumene, akuwonjezera motero ngati mukuyamba kuchokera komwe ma mile atatu ndi anu zone chitonthozo, muyenera kumanga mu nthawi yokwanira chisanadze maphunziro kumanga kuti musanayambe pulogalamu yanu yeniyeni maphunziro. "Ganizirani mapulani anu monga nyumba kapena nyumba yayitali kwambiri," akutero Kann. "Yambani ndi maziko ndipo pang'ono ndi pang'ono mumangofika pachimake. Kapangidwe kake kali kolimba ngati maziko ake, zomwezo zimagwiranso ntchito pamaphunziro anu."

Maphunziro a Full Marathon vs. Maphunziro a Half Marathon

Aa, mwachiwonekere, mukukonzekera kuphimbakawiri mailosi, komwe kuli kusiyana kwakukulu. Koma pankhani ya maphunziro, kusiyana kwakukulu ndi nthawi yayitali. M'malo mokwera mailosi 11 kapena 12, mudzakhala mukuyenda mpaka ma 18 kapena 20 mailosi kutengera dongosolo lanu. Ndiko kukhudza kwambiri thupi lanu.

Apa ndipomwe kuphunzira mphamvu kawiri pamlungu kungakuthandizireni, akutero a Henwood. "Zowongolera zonse zikuwonjezera mphamvu yanu pakulimbitsa thupi ndikuthandizani kuti mukhale othamanga bwino poyerekeza ndi kungothamanga." Mutha kupeza mwa kudumpha izi mumndandanda wamaphunziro a theka la marathon, koma osati 26.2. (Yokhudzana: Ntchito 5 Yoyeserera Yoyeseza Omwe Athamanga Onse Ayenera)

Taganiziraninso izi: Maphunziro a marathon othamanga nthawi zambiri amakhala masabata 10 mpaka 12, pamene maphunziro a marathon nthawi zambiri amatenga masabata 16 mpaka 20, anatero Kann. "Izi zikutanthauza nthawi yotalikirapo yomwe thupi lanu likulimbana ndi zovuta zamaphunziro, kotero kuika patsogolo kupuma ndi kuchira ndikofunikira," akutero. Yesetsani kusakaniza kuthamanga kwanu pochita zina zadothi kapena miyala mosiyana ndi poyimitsidwa kuti malo anu azitha kupuma, ndikuwonjezera m'mapiri kuti musinthe momwe mumagwiritsira ntchito minofu yanu ndikupewa kuvulala mopitirira muyeso.

Momwe Mungapezere Dongosolo Loyenera la Marathon kwa Oyamba

Google "mapulani a marathon" ndi zotsatira 911,000,000 zikuwonekera. Palibe dongosolo lililonse lamaphunziro oyambira othamanga kwa oyamba kumene, komabe. "Nthawi zonse ndimakumbutsa othamanga anga kuti pulani ya marathon iyenera kuwonedwa ngati chitsogozo pankhani ya maphunziro - koma siyiyenera kukhala lamulo chokha!" akuti Kann. "Moyo umachitika mukamachita masewera othamanga, ndipo ntchito, moyo, kuvulala, zochitika zanyengo nthawi zonse ziziwoneka. Chifukwa cha izi, mapulani abwino kwambiri kunja kwake ndiosintha komanso osinthasintha kuti akwaniritse" ma bumps othamanga "mu maphunziro anu ."

Ndondomeko yamaphunziro a marathon siyidalembedwe mwala, koma simuyenera kupita kukasintha nokha. "Ndikupangira kupeza munthu yemwe angakupatseni mayankho komanso amene angakuthandizeni kusintha dongosolo lanu panthawi yomwe mukufuna," akutero Henwood. "Ndi chinthu chimodzi ngati muphonya kuthamanga kamodzi, koma bwanji ngati mwaphonya masiku asanu motsatizana chifukwa mukudwala? Mphunzitsi angakuthandizeni kuti mubwererenso m'njira yabwino kwambiri ya thupi lanu."

Onetsetsani kuti mwayang'ana zinthu monga maphunziro oyambira pa pulani iyi (kapena amayambira ma kilomita angati sabata iliyonse), ma mileage okwanira sabata iliyonse kapena masiku othamanga a pulogalamuyi (kodi muli ndi nthawi yomwe pulogalamu yayitali ingafune?), Bwanji Nthawi zambiri pulogalamuyi imalola kuti muzigwira ntchito mosagwiritsa ntchito, ndipo ganizirani momwe zinthuzo zingakwaniritsire moyo wanu wonse. (Zokhudzana: 6 Zinthu Zomwe Mphunzitsi Wothamanga Angakuphunzitseni Ponena za Maphunziro a Marathon)

Kugwiritsa Ntchito Cardio Yosathamanga Mu Mapulani Anu a Marathon

Henwood wanena kale za kufunika kolimbitsa thupi kolimbitsa thupi, koma tiyeni tikambirane za masewera olimbitsa thupi. Anthu ena amatha kuthamanga masiku asanu kapena asanu ndi limodzi pa sabata; kwa ena, izo nzochuluka kwambiri. (Zokhudzana: Ntchito 5 Zofunika Kwambiri Zophunzitsira Othamanga Onse Amafunikira)

"Ndimakonda kuti anthu azipanga cardio masiku asanu pa sabata," akutero Henwood. Izi zingatanthauze kuthamanga, kupalasa njinga, kugwiritsa ntchito elliptical, ngakhale kusambira. "Ndimakonda makamaka elliptical chifukwa inunso muli ndi mwayi wothamanga: chiuno patsogolo, chifuwa, kupopa miyendo," akutero. "Ndipo kusambira kungathandize kumanga mphamvu kuzungulira abs m'munsi, ma flex hip flexors, ndi kumbuyo."

Mfundo yophunzitsira thupi ndiyakuti "kulimbitsa thupi kumeneku kumathandiza wothamanga kuti azigwiritsa ntchito malo othamangitsira thupi popanda kuwononga thupi," akutero Kann. Ndipo izi zimakuthandizani kuti mukhale wolimba, wothamanga kwambiri - zomwe ndizomwe zikuthandizeni kuti mufike kumapeto.

Zochita zina zilizonse zolimbitsa thupi zomwe zimagwira ntchito yothamanga komanso mphamvu yayikulu zimayamikanso pulogalamu iliyonse yophunzitsira ya marathon, akutero Kann. "Yoga yodekha, pilates, barre, ndi ntchito zamphamvu zonse ndizabwino chifukwa zimalimbitsa minofu yomwe imathandizira kubwereza komwe thupi limachita pothamanga," akuwonjezera.

Chifukwa Chake Kuchira Kofunika Kwambiri

Muyenera kuyambiranso dongosolo lanu lamapikisano oyambira kumene (komanso magawo onse!). Kubwezeretsa ndikomwe zomwe mwapeza zikuchitika; ndipamene minofu yanu imakhala ndi nthawi yokonzanso ndikudzimanga yokha pambuyo pa kupsinjika mobwerezabwereza kwa ntchito. (Yokhudzana: Njira Yabwino Yobwezeretsera Ntchito pa Ndandanda Yanu)

"Masiku obwezeretsa mwachangu ndiabwino pothandiza othamanga kumasuka ndikuchepetsa kuuma pakati pamagwiridwe antchito olimba. Ndimakonda kuganiza zothamanga mosavuta ngati kutikita thupi - zimathandizira pakuyenda kwathunthu komanso kutuluka kwa magazi kumalumikizidwe ndi minofu, potero kumatsutsana kutupa, "akutero Kann.

Kuthamanga kophweka kwambiri, yoga wofatsa, kupalasa njinga kosavuta, elliptical, kapena ngakhale kuyenda pang'ono ndi njira zabwino kwambiri zochira modekha. "Ndimakonda sangweji kuyeserera kosavuta kapena tsiku lopumula pakati pa kuyesayesa konse kolimba pamaphunziro, ndipo nditayesetsa mwakhama kwambiri, onse motsatana (kupumula, kutsata kuchira mwachangu) asanakhale ndi tsiku lina lovuta," akutero .

Zida Zomwe Muyenera Kuthamanga Marathon

Zomwe mumavala kuti muphunzitse ndikuyendetsa marathon ndizabwino kwambiri kwa inu. Koma chida chofunikira kwambiri (duh) ndi nsapato zanu. Mwayi wokha, anawo adzavutika kupyolera mu maphunziro a makilomita pafupifupi 200 tsiku lisanayambe mpikisano, kotero mumafuna kuti mukhale omasuka nawo.

"Posankha nsapato, ndikulimbikitsa othamanga kuti apite ndi peyala yomwe imamveka ngati yowonjezera phazi lawo. Ayenera kumva kuti amathandizidwa ndi nsapatoyo, ndipo iyenera kukhala yabwino, koma sayenera kudziwa kwambiri za kupezeka kwa nsapatoyo ," akutero Kann. (Zogwirizana: Nsapato Zabwino Kwambiri Zoyenda Kutali)

Sindikudziwa kuti zikutanthauza chiyani? Pitani ku sitolo yapaderadera komwe mungakwane nsapato zomwe zikugwirizana ndi zomwe mukufuna komanso zolinga zanu, atero a Henwood. "Akatswiri kumeneko akhoza kukuthandizani kudziwa ngati ndinu pronator kapena supinator, ngati mungafune nsapato yopanda mbali motsutsana ndi yomwe ikukhazikika, ndikupangira mtundu kuchokera pamenepo."

Poyendetsa mtunda, Kann akulimbikitsa kuti musayang'ane kwambiri nsapato zomwe sizikukoka kwenikweni - makamaka kwa othamanga othamanga, zomwe zithandizira kuteteza phazi lanu kuti lisakwere mtunda wanu.

Ngati mumalankhula ndi ochita masewera olimbitsa thupi, angakuuzeni kuti musavale chilichonse chatsopano pa tsiku la mpikisano. Mukamaphunzira, valani zomwe mukuganiza kuti mudzavala kapena kunyamula pa nthawi ya mpikisano: izi zikutanthauza nsapato, zovala, lamba wamanja, lamba, mabotolo am'manja, ndi china chilichonse. "Mukazindikira msanga zomwe zimakuthandizani, zimakhala bwino," akutero Kann. (Onani: Zida Zabwino Kwambiri Zamtheradi Zothamanga Zakutali)

WTF Kodi Mumadya Mpikisano Wambiri Komanso Musanayambe?

Pamene mukuchita maphunziro a marathon, musanyalanyaze momwe zakudya zimathandizira kuti mukhale ndi mphamvu zowonjezera, minofu yanu ikhale yolimba, ndipo thupi lanu limalimbikitsidwa kuti lipite kutali-zakudya zanu ziyenera kusintha kuti zigwirizane ndi zosowa zanu zowonjezera mphamvu, anatero Kelly Jones, RD, katswiri wazakudya zamasewera ku Philadelphia.

"Pamene mtunda ukukwera, momwemonso mphamvu zonse kuchokera ku ma carbs," akutero. Koma onetsetsani kuti mukuwonjezera chakudya chama carbs, monga quinoa, mkate wonse wa tirigu, oats, mbatata, ndi nthochi, motsutsana ndi ma carb oyengedwa komanso osinthidwa. (Zambiri: Zakudya Zanga Zaku Marathon)

Othamanga opirira ayeneranso kuwonjezera kuchuluka kwa sodium, calcium, iron, ndi vitamini C, nawonso, akutero. "Sodium ndiye gwero lalikulu la michere yomwe imatayika mu thukuta lomwe liyenera kusinthidwa kuti likhale lamadzimadzi, ndipo calcium iyenera kuthandizira kupsinjika kwa mafupa, komanso ndikofunikira kuti minofu ikhale yolimba," akufotokoza motero Jones. "Popeza chitsulo chimanyamula mpweya mozungulira magazi, ndipo kugwiritsa ntchito oxygen kumawonjezeka ndi ma mileage apamwamba, chitsulo ndi kuchuluka kwa maselo ofiira amwazi ukuwonjezeka; ndipo, pamapeto pake, vitamini C ndikofunikira kuteteza mapapu ku nkhawa zowonjezera." (Zogwirizana: 10 Zakudya Zonse Zomwe Zili Bwino Kubwezeretsanso Ntchito Kuposa Zowonjezera)

Patsiku la mpikisano, mudzafuna kunyamula mafuta ndi inu (thupi lanu lidzawotchedwa ndi glycogen, kapena shuga, masitolo pamtunda wa mailosi 20, omwe amadziwika kuti "khoma" pa mpikisano wothamanga). "Ndikothandiza kunyamula mafuta kwa mphindi 60," akutero Jones. "Ndikofunikira mukamachita masewera othamanga kuti muphunzitsenso m'matumbo anu kuti muzidya chakudya chazakudya ndikuzigaya mukamachita masewera olimbitsa thupi kuti musadzakumane ndi mkwiyo wa GI pambuyo pake."

Yesani ma carb osunthika, osavuta kudya ngati ma gels ndi zotchinga, kapena masiku amchere ndi mapaketi a uchi. Zomwe zimagwirira mnzanu kapena mphunzitsi wanu mwina sizingakugwireni, chifukwa chake momwe mungaphunzirire zomwe mudzavale, onetsetsani kuti mukuyeserera kuyatsa motalikitsa tsiku lothamanga kuti pasakhale zodabwitsa zilizonse panjira-mwachitsanzo. mokhota mwadzidzidzi kulowa pafupi kwambiri ndi Port-a-Pottie. Ndipo kumbukirani: Osadalira fart pambuyo pa mailosi asanu ndi anayi.

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