Opambana 10 Amaopa Marathoners Zochitika

Zamkati

• "Sindine Wothamanga Weniweni"
• "Sindili Wokwanira"
• "Ndizavulala"
• "Sindimaliza"
• "Ndimaliza Komaliza"
• "Ndiyenera Kupsompsona Moyo Wanga Wachikhalidwe"
• "Ndingatani Ndikamachita Kutopa?"
• "Ndingatani Ndikaponya?"
• "Nditha Kugwidwa Ndi Mtima"
• "Ndigona"
• Onaninso za

Mudaluma chipolopolo ndikuyamba kuphunzira marathon yanu yoyamba, theka-marathon, kapena kuthamanga kwina, ndipo mpaka pano zinthu zikuyenda bwino. Mudagula nsapato zabwino, mwina mutha kukhala ndi mphunzitsi wothamanga, ndipo mukupita kukalowetsa mamailosi tsiku lililonse.

Komabe, tsiku lomwe lija lakutali litayamba kukhala lenileni, nkhawa zambiri zimatha kubwera m'malingaliro anu: "Kodi nditha kuthamanga mpaka? Kodi ndidzafika kumapeto osavulala? race?"

Simuli nokha. Othamanga ambiri amakhala ndi chimodzi mwazinthu zotsatirazi - kuyambira zovomerezeka mpaka zosamveka mpaka zongoganiza chabe - nthawi zina zimatsogolera mpikisano waukulu. Koma pali njira yowagonjetsera ndikugunda mzere woyamba kuti mutsimikizire kuti mudzadutsa ma 26.2 miles.

ZOKHUDZA: Pulani Yoyambira Marathon Masabata 18

"Sindine Wothamanga Weniweni"

Malingaliro

Ngati simumadziona ngati othamanga, ganizirani za nthawi yomwe mudathamangitsa basi kapena mwana wamng'ono, atero a John Honerkamp omwe anali mphunzitsi wothamanga wakale. "Ngati mwachita izi, ndinu othamanga, ngakhale simunasankhe kuthamanga posachedwa."

Zitha kuwoneka zovutirapo kusiya mlendo, koma taganizirani kilomita iliyonse pansi pa lamba wanu chidole china chaumboni choti muli m'gulu lanu. Mwayi wake, mwina ndinu ochuluka kwambiri kuposa momwe mukuganizira - pafupifupi 35 peresenti ya othamanga marathoni mumpikisano uliwonse akuthamanga 26.2.

"Sindili Wokwanira"

Malingaliro

Ngati mwathamanga makilomita oposa 10 nthawi zonse mu maphunziro, muli bwino mokwanira kuti mupite ku marathon. Ndipo ngakhale simunatero, dongosolo lanu lophunzitsira lakonzedwa kuti lithandizire kupewa kuvulala ndikupatsa chidaliro kuti mudzakhala okonzeka kuchita bwino tsiku lalikulu. Tsatirani izo. Khulupirirani.

M'malo mwake, malinga ndi Honerkamp, ​​vuto lalikulu kuposa kuphunzitsira anthu obwera kumene ndiochulukitsitsa. "Anthu othamanga nthawi yoyamba amakhala pachiwopsezo chogwiritsa ntchito mopitirira muyeso, makamaka chifukwa sadziwa kuchuluka kwa matupi awo. Zimakhala zosavuta kuiwala kuchititsa kugona, kupsinjika, komanso kuyenda kupita ku maphunziro, ndikusintha pulogalamu yanu moyenera."

Ngati mulibe ma zzz okwanira, zakudya zanu zasintha, ntchito yakhala yovuta, kapena mukungomva kutopa, tengani masiku ochepa, akulangiza. "Chinthu chofunika kwambiri pa nthawi ya maphunziro ndi marathons mofanana ndikumvetsera thupi lanu, ngakhale zitatanthawuza kulakwitsa pakuchita zochepa kwambiri m'malo mochuluka."

Ndipo chitani zinthu mwanzeru, osati molimbika. Sinthani pakati pa maphunziro othamanga komanso otakasuka kuti muzitha kukonza ulusi wolimbitsa thupi komanso wosachedwa kupindika, womwe ungakuthandizeni kupewa kufooka, kukulitsa mpaka kumapeto, ndikuchepetsa kunyong'onyeka. Komanso phunzitsani mokwanira pophunzitsa mphamvu mpaka kumapeto, pitirizani masiku opuma kukhala opatulika, ndikudzipatsa nthawi yokwanira yokonzekera: Oyamba kumene angafunike mpaka miyezi isanu ndi umodzi.

"Ndizavulala"

Zithunzi za Getty

Mantha aliwonse amtundu wa shin, tendinitis, kapena minofu yokoka mwina ndiyowopsa pamutu panu kuposa zenizeni. Pafupifupi 2 mpaka 6 peresenti ya othamanga marathoni amafuna chithandizo chamankhwala panthawi ya mpikisano. Omwe amakhala otero amakhala omwe amaphunzirira miyezi yosakwana iwiri kapena omwe amangodutsa ma 37 mamailosi pasabata. Ndipotu, makosi amanena kuti nthawi zambiri amawona kuvulala pa nthawi ya maphunziro kusiyana ndi chiwonetsero chachikulu, makamaka chifukwa chakuti anthu amatha kudziyendetsa pa tsiku la mpikisano. Samalani kuti musawonjezere mtunda wopitilira 10 peresenti sabata iliyonse, akuchenjeza a Jennifer Wilford, wothandizira wodziwika bwino komanso wopanga You Go Girl Fitness. "Simungakakamize mpikisano wothamanga kapena kukhala othamanga mtunda usiku wonse. Thupi siligwira ntchito mwanjira imeneyi."

"Sindimaliza"

Zithunzi za Getty

Choyamba, dziwani izi: Nthawi zambiri othamanga 90 pa 100 alionse othamanga amatha kufika kumapeto. Chifukwa chake othamanga ambiri cap pre-marathon amathamanga pa 20 miles, nchiyani chomwe chimakuthandizani kumaliza 6.2 yotsalayo? Honerkamp amawonetsa mphamvu za gululo. “Chisangalalo cha mabwenzi ndi achibale omwe ali pambali chimalimbikitsa kwambiri maganizo,” iye akufotokoza motero. "Ochita masewera oyamba makamaka amakonda kutulutsa mayendedwe awo pafupifupi 5 mpaka 10% poyankha." Zomwe zikutanthauza kuti muyenera kungokhala ndi chidwi kuti musalole chidwi cha owonerera kukupangitseni kutero kuthadziwonjezereni.

Kupirira kwambiri ndimalingaliro, akuwonjezera wothandizira wothamanga Pamela Otero, mnzake wa You Inspired! Kulimbitsa thupi. Amalangiza kuthyola mpikisanowu pang'ono pang'ono: "Sankhani chikwangwani kapena cholembera mtsogolo, ndipo kondwerani mukadutsa."

"Ndimaliza Komaliza"

Malingaliro

Poganizira mazana ndi masauzande a anthu omwe nthawi zambiri amatenga nawo gawo pa mpikisano wa marathon, mwayi woti mukhale omaliza ndi wochepa. Koma ngakhale mutakokera kumbuyo, chinthu chofunikira kwambiri ndikudziwikiratu kuti ndinu ndani komanso zomwe mumakwaniritsa mukamaliza. "Kuthamanga kumalola anthu kuti asinthe, ngakhale atatsiriza nthawi yanji," akutero a Wilford. "Kuthamanga mtunda kumakhudza zolinga zaumwini, kukonza thanzi lanu, ndikupeza malo abwino ochezera."

"Ndiyenera Kupsompsona Moyo Wanga Wachikhalidwe"

Malingaliro

Kudzuka m'bandakucha kuti mugwire njanji, njira, kapena treadmill sizikugwirizana ndendende ndi usiku kwambiri kapena maola osangalatsa a tsiku ndi tsiku. Zowona, mudzayenera kuchoka pamisonkhano ingapo yaubwenzi m'miyezi isanafike tsiku la mpikisano, koma kusintha kwadongosolo lanu sikukulepheretsani kucheza. Kwa othamanga ambiri, kuphunzitsidwa ndi mphunzitsi wothamanga kapena gulu kumakhala kosangalatsa. "Anthu omwe mumayenda nawo ndi omwe amawona kuti moyo wanu ukusintha," akutero a Wilford. "Mumadziwa zambiri za miyoyo yawo pophunzira nawo kwa maola sabata iliyonse. Amakhala abwenzi enieni."

ZOKHUDZA: Ndondomeko Yanu Yophunzitsira Marathon ya Masabata 12

"Ndingatani Ndikamachita Kutopa?"

Malingaliro

Popeza kuti mukuyenda kwa maola awiri kapena anayi (kapena kupitilira apo), kuyenda pa mile imodzi, ndikudya ma carbs osavuta ola lililonse, muyenera kupeza Porta-Potty, chitsamba, kapena njira yabwino yotulutsira kunja poyenda nthawi ina pa mpikisano. Kuti mupewe vuto lina lililonse la m'mimba, khalani ndi dongosolo lanu lazakudya tsiku lalikulu lisanafike: Musasinthe kwambiri zakudya m'masiku otsogolera mpikisano, ndikugwiritsa ntchito masewera olimbitsa thupi kuti muyese zinthu kuti mudziwe zomwe zikuwotcha pakati. machitidwe amavomerezana nanu bwino.

Bwerani tsiku la mpikisano, a Wilford akulangiza kuyesa kutulutsa makina anu onse musanakhazikike ndikunyamula ziwombankhanga kapena zopukutira ana zikafunika. Kuyesera kuthana ndi thupi lanu kumatha kubweretsa zowawa zazikulu (ndi manyazi), chifukwa chake pitani ngati mukufunikira kuti mphindi zomwe mwatayika ndikuyenera kukhala athanzi komanso athanzi.

"Ndingatani Ndikaponya?"

Zithunzi za Getty

Pafupifupi theka la othamanga a marathoni amakumana ndi vuto linalake la m'mimba pa mpikisano. Mukasanza kapena kudwala kwambiri nthawi ina iliyonse, pitani ku tenti ya zamankhwala, atero a Wilford. Ophunzitsidwa bwino kumeneko adzatha kukuchotsani kuti mulowenso mumpikisanowo. Koma ngati pali zizindikiro za hyponatremia, zomwe zimachitika pamene hydrated mopitirira muyeso imachepetsa sodium m'magazi, ndi bwino kuyitcha tsiku ndikuyesera mtundu wina, chifukwa chikhalidwe chosowa kwambirichi chikhoza kuopseza moyo.

"Nditha Kugwidwa Ndi Mtima"

Zithunzi za Getty

Mwayi woti mutha kugwidwa ndi mtima wogwidwa ndi mfuti pamene mukuwombera mu theka la mailosi otsiriza ndi ochepa kwambiri. Kafukufuku akuwonetsa m'modzi yekha mwa osewera okwanira 184,000 othamanga omwe amachitidwa matenda amtima wapakatikati. Anthu omwe ali ndi chiwopsezo chachikulu cha Framingham ndi omwe ali pachiwopsezo kwambiri, ndipo amakhala okalamba komanso amakhala ndi zolembera zochulukirapo m'mitsempha yawo, ngakhale ali olimba. Fufuzani ndi dokotala kuti muwonetsetse kuti muli bwino musanaphunzire, ndipo mvetserani thupi lanu mpikisanowu. Pang'onopang'ono ngati kuli kofunikira ndikukhalabe ndi madzi osapitirira malire. Misonkho yokwanira ya H20 imapangitsa kuti mtima uwonjeze kwambiri chifukwa cha kuchepa kwa magazi ndikukweza magazi nthawi yomweyo.

"Ndigona"

Malingaliro

Ngati 80% ikuchita bwino, kuopa kugona kudzera pa alamu anu tsiku lalikulu kumakhala kwanzeru, ngakhale sizomveka. Komabe mukuphonya tulo tofunika kwambiri chifukwa mumayang'ana foni yanu ola lililonse kuti muwonetsetse kuti alamu yanu yakhazikitsidwa (ndipo mphamvu yakweza, ikulipirabe, ndipo...) sibwino. Otero akuwonetsa kuyika ma alarm angapo, kufunsa bwenzi lomwe likuwuka msanga kuti likuyimbireni foni m'mawa, ndipo mwina mukugona ndi zovala zanu kuti musunge nthawi yokonzekera m'mawa. Kenako pumulani mosavuta podziwa kuti mwaphunzitsa thupi lanu ndi malingaliro anu kuthana ndi zovuta zamawa.

Onaninso za