Maphunziro a Marathon a Ubongo Wanu

Zamkati

• Ganizirani pa Zowongolera
• Konzekerani Zoyipitsitsa
• Onani Mpambano
• Pezani Mantra
• Idziwonetsani Mumtima
• Sungani Lolemba Yatsatanetsatane Yophunzitsira
• Dzikongoletseni Wotchi Yanu
• Onaninso za

Kuthamanga marathon ndi nkhondo yamaganizidwe ngati yakuthupi. Ndikulankhula kwakanthawi kotalika komanso masabata osapitilira maphunziro kumadza kukayikira kosapeweka ndi mantha omwe amalowa m'malingaliro ambiri othamanga (ndi wachiwiri- ndi wachitatu-) wa mpikisano wothamanga. Phunzitsani ubongo wanu pamene mukuphunzitsa thupi lanu (ndi ndondomeko yoyenera yophunzitsira mpikisano) ndi malangizo asanu ndi awiri okuthandizani kusintha minofu yanu yamaganizo tsiku la mpikisano.

Ganizirani pa Zowongolera

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"Kukula kwa kuthamanga ma 26.2 mamailosi kumatha kukhala kovuta," akutero a 78-marathon othamanga komanso ophunzitsa a Mark Kleanthous, wolemba Nkhondo Yamaganizidwe. Triathlon. "Ambiri mwa othamanga marathon amakhala ndi mtundu wina wodzikayikira m'masabata omaliza tsiku la marathon lisanafike. Izi ndi zachilendo." Othamanga atha kuda nkhawa zakudwala, kuvulala, kukumana ndi nyengo yoipa, kukhala osakonzekera, kukhala ndi tsiku lopuma, mndandandawo ukupitilira.

Koma m'malo modandaula za nyengo, kuzizira kwa sabata, ndi zinthu zina zosayembekezereka, Kleantous akusonyeza kuti akuyang'ana zomwe mungathe kuzilamulira: kugona, zakudya, ndi hydration. Yesani zomwe zikukuthandizani koyambirira kwamaphunziro, kenako pitirizani kutero kumapeto kwa masabata mpaka tsiku lanu lankhondo lachiwiri. "Mudzakulitsa chidaliro chamkati osazindikira," akutero Kleanthous.

Konzekerani Zoyipitsitsa

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"Kulephera kuyeseza m'maganizo zomwe mungachite ngati zinthu sizikuyenda bwino ndi chimodzi mwazinthu zazikulu kwambiri pampikisano wokhumudwitsa," akufotokoza motero Kleanthous. Pangani dongosolo A ndipo konzekerani B pazovuta zamasiku onse othamanga, monga kuyamba mwachangu kwambiri kapena kuchepa mphamvu, ndikuyesera kusintha zolinga panthawi yophunzitsira. "Mukaganizira kwambiri za zochitikazi komanso momwe mukukonzekera kuthana nazo, mudzatha kuthana ndi mavuto pa mpikisano weniweni," akutero Kleantous.

Ingopewani kukhala nthawi yayitali kwambiri pamasabata ampikisano. Kleanthous akuchenjeza kuti kuganiza za chiwonongeko kungayambitse mavuto. (The Top 10 Fears Marathoners Experience) Ndiko kuti, pokhapokha ngati mukuganiza kuti mukugonjetsa, zomwe zimatifikitsa kunsonga yotsatira.

Onani Mpambano

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Kafukufuku akuwonetsa kuti kuwonera kupambana kumabweretsa zotsatira zabwino pamasewera. Kafukufuku wina wofalitsidwa mu Zolemba pa Applied Sport Psychology anapeza kuti othamanga a ku koleji amene nthaŵi zonse ankadziyerekezera kuti apambana m’mipikisano ankasonyezanso kulimba mtima kwambiri. M'malo mwake, kuwonera anali njira yolimbitsira yamphamvu yamaganizidwe.

Koma osangonena pamalingaliro anu abwino, Kleanthous akuti. Dziyerekezereni muli m'malo omwe mumawopa kwambiri (kuyenda, kugwa ndi kuvulala), kenako ndikuziwona m'maganizo mwanu kuti muthane nazo. Njira imeneyi iphunzitsa malingaliro anu kuti akuthandizeni pa tsiku la mpikisano.

Pezani Mantra

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Ngati mukuyenda wopanda mawu, ndi nthawi yoti mupeze imodzi. Ambiri a marathoni ali ndi mawu ochepa omwe amawapangitsa kukhala ovuta pophunzitsa komanso pa tsiku la mpikisano. Kaya ndichinthu chophweka, ngati "mailo imodzi nthawi imodzi," kapena cholimbikitsa, monga "pitilizani kukankhira," kukhala ndi mawu ochepa anzeru pamanja kungakuthandizeni kukudutsani panjira yolakwika pamsewu. "Kulankhulana bwino ndi chida champhamvu," akutero Kleanthous. Yesetsani kuyankhula zolimbikitsa panthawi yamaphunziro kuti mupeze ziganizo zomwe zingakuthandizeni. Kukhala ndi njira zingapo kungakuthandizeni kukwera phiri, kukutonthozani mukayamba kuvuta, kapena kuyendetsa kupuma kwanu kutopa kukayamba. (Mukufuna malingaliro ena?

Idziwonetsani Mumtima

Chunk kuthamanga kwanu: kuyandikira mpikisano wothamanga kapena kuthamanga kwakanthawi m'zigawo - njira yotchedwa "chunking" -imathandizira m'malingaliro kuyesayesa kuthamanga kwa maola, atero mphunzitsi wodziwika komanso Olimpiki Jeff Galloway ku Marathon: Mutha Kuchita!

"Lingaliro la mtunda wonse wa marathon limakhala losavuta kulimeza mukaliphwanya kukhala tizidutswa tating'ono, tomwe timagayidwa, toluma," akuvomereza motero Danielle Nardi wothamanga kwambiri komanso wolemba mabulogu. Ena othamanga amaganiza za 26.2-miles ngati ma mile 10 10 okhala ndi 10k kumapeto. Ena amayendetsa nawo mtunda wamakilomita asanu kapena zowonjezera pang'ono pakati pakupuma koyenda. Pakukonzekera, kuswa kwamaganizidwe kapena kuwopsyeza kumatenga zidutswa. Kuyang'ana mtunda wamakilomita asanu nthawi imodzi kumatha kukhala kovuta kuposa 20 paulendo umodzi.

Sungani Lolemba Yatsatanetsatane Yophunzitsira

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Ambiri othamanga adzakayikira maphunziro awo: kaya akuchita ma mileage okwanira, kuthamanga kwakanthawi kokwanira, mipikisano yokwanira, ndi zina zambiri. "Nthawi zambiri amadzifunsa okha maulendo ambirimbiri osazindikira," akutero a Kleanthous. Koma kudumphadumpha kosadabwitsa ngati mwachita "zokwanira" kumatha kudzetsa malingaliro olakwika.

M'malo mokhala ndi manja, onaninso zolemba zanu mukayamba kukayikira kukonzekera kwanu. Kuwona mtunda womwe mwakhala mukugwira ntchito molimbika milungu ingakuthandizeni kukhala olimba mtima. "Dziwuzeni kuti mwachita zambiri momwe mungathere ndikuzindikira kuti kuchita zowonjezera kungasokoneze mwayi wanu wopambana," akuwonjezera a Kleanthous. Kusunga ndikuwunikanso chipika chanu kudzakuthandizani kuyang'ana kwambiri zomwe mwachita m'malo mongodzifunsa ngati simunachite mokwanira.

Dzikongoletseni Wotchi Yanu

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Ngati ndinu wothamanga woyendetsedwa ndi data, onetsetsani kuti mwasiya wotchi yanu ya GPS nthawi ndi nthawi, makamaka tsiku la mpikisano likuyandikira. Kuyang'ana ndikuwunikanso liwiro lanu kungayambitse kudzikayikira, makamaka ngati simukugunda zomwe mukufuna. Nthawi zina, mumangofunika kudalira maphunziro anu. (Yesaninso Njira 4 Zosayembekezereka Zophunzitsira Marathon.)

M'malo mwake, thamangani popanda wotchi yotengera kumverera. Sankhani njira yodziwika bwino kuti ikhale yosavuta kuyeza kuyesetsa kwanu. Mofananamo, ngati mumathamanga ndi nyimbo nthawi zonse, siyani mahedifoni anu kunyumba nthawi ndi nthawi. "Kuwongolera thupi lanu ndikofunikira kwambiri kuti mukhale ndi mpikisano waukulu," akutero Kleanthous. "Tamverani kupuma kwanu ndi phokoso la mapazi anu. Sangalalani ndi kukhala kwanu."

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