Ndondomeko Yanu Yophunzitsira ya Mental Marathon

Zamkati

• Thamangani Pazifukwa Zoyenera
• Kukhazikika Kwamalonda pazinthu Zoyang'ana-Maganizo
• Onetsetsani Magawo Olimba
• Sinkhasinkha mwanzeru
• Tchulani Mantha Anu
• Pezani Ubwino wa Mavuto
• Onaninso za

Mutadula mtunda wautali malinga ndi dongosolo lanu lamaphunziro, miyendo yanu itha kukhala yokonzeka kuthamanga marathon. Koma malingaliro anu ndi akatundu osiyanasiyana. Anthu ambiri amanyalanyaza kukonzekera kwamaganizidwe komwe kumatha kupangitsa moyo kukhala wophunzitsidwa (komanso ma 26.2 miles) kukhala osavuta. Chaka chatha, kafukufuku wa pa yunivesite ya Staffordshire ku U.K. adayang'ana ma ultramarathoners 706 ndipo adapeza kuti kulimba kwamalingaliro kumapangitsa 14 peresenti ya kupambana-kuchuluka kwakukulu pamene mpikisano wanu umatenga maola angapo kuti amalize. Zungulirani malo anu osungira tsopano kuti mutha kuzigwiritsa ntchito tsiku lothana nawo kuti mufike kumapeto ndi malangizo ochokera kwa akatswiri azamisala omwe agwirapo ntchito ndi othamanga a Olimpiki ndi marbbb marbies.

Thamangani Pazifukwa Zoyenera

Zithunzi za Getty

Cholakwitsa chachikulu m'maganizo chomwe mungachite ngati othamanga ndikumangiriza zomwe mukuchita kuti musavutike. Kuyeza kuchita bwino ngati mwafika nthawi kapena malo ena azaka zanu mumapanikizika kuyambira pachiyambi. Mukayamba maphunziro, m'malo mokhala ndi cholinga chokhazikitsa zotsatira, khazikitsani chodzikwaniritsa, monga kudzitsutsa kapena kuyesa kukhala olimba. Pambuyo pake, masiku omwe mukulimbana, dzikakamizeni pokumbukira chifukwa chomwe mukuthamangira.

Kuthamanga pachifukwa? Ndi zabwino kwambiri; tangoganizirani izi: "Othamanga ambiri omwe ndimagwira nawo ntchito 'kumalemekeza' wina, ndipo amachita mantha posafika kumapeto ndikumugwetsa munthuyo m'moyo wawo," akutero a Jeff Brown, Ph.D., a Katswiri wazamisala wa Boston Marathon, pulofesa wothandizira kuchipatala ku department of psychiatry ku Harvard University, komanso wolemba The Winnerclinical. "Anthu ayenera kukumbukira kuti akuzindikira ndikulemekeza munthu ameneyo pamene akukwera pamzere woyambira."

Kukhazikika Kwamalonda pazinthu Zoyang'ana-Maganizo

Zithunzi za Getty

"Nthawi zambiri tikamayesetsa kukhala ndi chiyembekezo tikamathamanga kapena kuthamanga, timadziwa kuti tikudzipangira tokha," atero katswiri wazamasewera Steve Portenga, Ph.D., CEO wa iPerformance Psychology komanso wapampando wa Psychological Services Subcommittee ku USA Track & Munda. "Zimamveka bwino kudziuza kuti, 'Ndine wabwino,' koma ndi njira yoyipa yodziphunzitsira tokha, chifukwa tikudziwa kuti sizingakhale zoona panthawiyo."

Amalimbikitsa kuyang'ana pa chinthu chomwe chili ndi malingaliro ambiri: momwe thupi lanu limamvera. Nthawi iliyonse mukazindikira kuti mukuyenda bwino, ganizirani chifukwa chake izi: Kodi mapewa anu ndi omasuka? Kodi mukuyenda mopepuka pamapazi anu? Kodi mwapeza nyimbo yabwino? Sankhani zomwe mumakonda. Ndiye, mukakhala pakati pa nthawi yayitali ndikuyamba kutaya nthunzi, bweretsani chidwi chanu kuti mapewa anu akhale omasuka (kapena chilichonse chomwe mukufuna). Izi zidzasintha momwe mukuthamangira, ndipo izi zitha kukhala malingaliro abwinoko poika chidwi chanu pazinthu zomwe mungathe kuziwongolera.

Onetsetsani Magawo Olimba

Zithunzi za Getty

Kudandaula za njira yovuta kapena kukwera molimba ngati Heartbreak Hill ku Boston sikungakuthandizeni kudutsamo. M'malo mwake, a Brown akuwonetsa kuchitapo kanthu. Ngati mpikisano uli pafupi, thawani magawo omwe amakuwopsezetsani nthawi isanakwane; ngati ndi mpikisano wakunja kwa mzinda, yendani gawo lovuta dzulo. Ngati mulibe nthawi yoti muchite izi, gwiritsani ntchito mapu a Google kuti muwone gawoli. Chofunikira ndikuti mumvetsere mozungulira ndi malingaliro anu onse ndikusankha zolemba. "Mwachitsanzo, ngati mutenga mpope wa madzi pakatikati pa phiri ngati chikhomo, mudzadziwa kuti mwayandikira ndikufika," a Brown akufotokoza.

Pangani zolembera kukhala chitsimikizo, mphamvu, kapena chithunzi chongoyerekeza kutalika komwe muyenera kupita. Khalani pansi mpikisano usanachitike ndikuganiza kuti mukuyendetsa gawolo ndikuwona zolemba zanu. "Mudzaupanga muubongo wanu womwe udachita izi kale," akutero a Brown. "Kenako mutha kugwiritsa ntchito zolemberazo ngati zoyambitsa kuti mupumule mukakumana nazo patsiku la mpikisano," akutero Brown.

Sinkhasinkha mwanzeru

Zithunzi za Getty

Kukhalabe munthawiyo ndikofunikira kuti muthamange bwino, chifukwa kumachepetsa zosokoneza zoyipa monga kudabwa kuti 23 ma mile ingavulaze motani kapena momwe mudzafike kumapeto. Koma pamafunika kuchita. Malinga ndi Portenga, pakusinkhasinkha kwa mphindi 20, zimatha kutenga mphindi 15 kuti munthu azindikire kuti cholinga chake chasiya kupuma asanabwerere. "Ingoganizirani momwe mungapangire zomwe zingachitike munthawiyo," akutero. "Kusinkhasinkha sikutanthauza kutetezera malingaliro anu kuti ayendeyende, koma ndikulimbikitsa kuzindikira komwe kudzachitike."

Kuti muyesetse, khalani m'chipinda chabata ndikuyang'ana mpweya wanu ndi kumverera kwa m'mimba mwanu pamene mukulowa ndi kutuluka. Mukawona malingaliro anu akusokera ku chinthu china, bweretsani malingaliro anu ku chinthu chomwe mumayang'ana ngati kupuma, mapazi, kapena china chake chomwe mungathe kuchiwongolera panthawiyi.

Tchulani Mantha Anu

Zithunzi za Getty

Ganizirani za zinthu zonse zomwe zingasokonekera pamakilomita 26.2 ndikuvomereza kuti zitha kuchitika. Inde, kuthamanga marathon kungakhale kowawa nthawi ina. Inde, mungakhale ndi manyazi ngati muima kapena kuyenda. Inde, mukhoza kumenyedwa ndi anthu azaka 20 omwe akukulirakulira. Nayi chinthu chake: Marathon enieni nthawi zambiri samakhala oyipa monga mukuganizira. "Ngati mungaganizire zamantha zonsezi pasanapite nthawi, mumachepetsa kudabwitsidwa," atero a Portenga, omwe akuwonetsa kuti oyamba kumene amalankhula ndi akatswiri othamanga. Afunseni zomwe anali kuda nkhawa kwambiri ndipo, poyang'ana kumbuyo, ndikutaya nthawi bwanji kudandaula?

Pezani Ubwino wa Mavuto

Zithunzi za Getty

Masiku ndi masiku amvula pamene kuthamanga kumamveka ngati slog ndi nthawi yabwino yoyeserera kuyambiranso, malinga ndi Brown, popeza simukudziwa zomwe mungakumane nazo pa mpikisano wanu wa marathon. "Pali gawo laubongo lomwe limayang'anira kusinthasintha kwa zochitika zapadera komanso zatsopano kuti tikhale oyenera kuwayendetsa bwino tikadzawaonanso."

Osasiya kuthamanga kwanu pa tsiku lamvula - chifukwa mvula imatha kugwa bwino pa liwiro lanu. Tulukani ndi mphamvu imodzi yokha yomwe yatsala pa iPod yanu kuti muwone momwe zimakhalira kutha kwa madzi pakati pa kuthamanga. Pitani pasitala wanu wamba usiku usanathamange-kapena ma gels anu abwinobwino ndi kutchinga tsiku la-kuti muwone momwe mimba yanu imagwirira ntchito zosayembekezereka. Yesetsani kudzikoka pa tsiku loipa la maphunziro. Ngati mutha kuthamanga ndi kuzizira kwamutu kapena mvula yamkuntho, palibe zambiri zomwe zingakuwopsyezeni pa tsiku la mpikisano.

Onaninso za