Mazano eHamu Marathon Kudzidziswa neMakwikwi
Pane zvakawanda zvinogona kutadza panguva yekudzidzira marathon uye kudzidzira. Heano zvimwe zvikanganiso zvakajairika zvinoshandiswa nehafu marathoners uye mazano pamusoro pekudzivisa.
1 - Usamhanyira hafu yemarathon semusara wako wokutanga.
Ndinogara ndichida kuona vatambi vachizadzisa nhangemutambo shoma, sa 5K kana 10K , vasati vadzokera kusvika kumahafu marathon kure. Kumhanya 13.1 makiromita zvakakwana dambudziko; iwe haushuwo kuva nekutya pamusoro pezvinhu zvakadai sokuisa bhodhi yako bib, kutanga nhangemutange, uchishandisa porta-potties , kutora makapu kubva kumvura inodzika , uye kutarisana nemamiriro ezvinhu akawanda kwenguva yekutanga.
2 - Usapinda munhangemutange kana iwe usina chokwadi kuti iwe unogona kurova nguva yekucheka.
Mamwe madzinza ane nguva yakatemwa , nguva inopera iyo vatori vechikamu vose vanofanira kunge vakapinda pakupedzisira. Hazvina kunaka kutora chikamu munhangemutange apo iwe unogara uchitarisa pamapfudzi ako, unetseka pamusoro pokutorwa nebhasi rinopera. Kana iwe uchifunga kuti uri mungozi yekusapedza nguva isati yasvika (kazhinji maawa matatu kwehafu ye marathons), tarisa hafu yenguva ye marathon iyo inobatsira kunonoka kumhanyi nevatambi - kune zvakawanda zvehafu marathons mune iyoyo. Mamwe mahafu marathoni anomhanya panguva imwechete sezera rakakwana, saka hafu yezvikepe zvinopiwa maawa matanhatu (kana kupfuura) kuti apfuure pakupedzisira.
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3 - Usakanganwa hydrate.
Ndinotaurira vazhinji vanomhanya vanomhanya mamiriyoni mashanu uye havana kuzotevedza panguva yemadzinza avo kana kudzidziswa kunomhanya. Nokuda kwemakwikwi epfupi, iwe unogona kubva kure nekusawa chero chinhu, asi kwehafu yenguva yemarathon, iwe unotofanira kunyatsoziva kuti uri hydrating zvakanaka. Iko mazano aripo pamusoro pekushanda uye hydration iri nyore - edza kunwa kunenyota. (Uye munguva yakareba yemarathon nehafu yako marathon, iwe uchanzwa uine nyota.) Uyewo, iva nechokwadi chekuti unodzokorora shure kwekumhanya kwako - iwe uchaziva kuti iwe uri hydrated kana urinha yako yakajeka ruvara.
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4 - Usarega.
Zvinotora nguva kuti ugadzirire kwehafu yenguva ye marathon, uye ipapo pachava nemashoko mukudzidzisa kwako apo chinangwa chako chinogona kutanga kupera. Panogona kuva nemamwe mazuva apo iwe haunzwi sokunge uchimhanya uye iwe uchava nechikonzero chekusashanda. Kurwisa muedzo wekusimuka, uye funga nezvechinangwa chako chekushandisa hafu yenguva yemarathon. Izvo "usakanda mapfumo pasi" mazano anoshandawo kune munhangemutange pachayo. Iko kunogona kuva nenguva panguva yemhangemutange apo iwe unonzwa sokudaidza iyo zuva, asi iwe unoda kutsva zvakadzama, gara mupfungwa , uye kusungirira kusvika pakupera .
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5 - Usava wakagadzirira kushanda kwako kwenguva refu.
Nguva yako yakareba ndeye chikamu chinokosha chehafu yako ye marathon yekudzidziswa, saka iwe unofanira kuita zvaunogona kuti uone kuti vanoenda zvakanaka. Izvozvo zvinoreva kudya uye kunwa zvakanaka mumazuva anotungamirira kusvika nguva yako yakareba, uchiwana husiku hwakanaka hunovata, uye unofungidzira uye unofadza zvakanaka munguva yako.
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6 - Usakanganwa marwadzo.
Usafungidzira kuti marwadzo acho ndeechimwe chikamu chemahafu marathon kudzidziswa. Hungu, iwe unganzwa uine hutachiona hwemashure mushure , asi marwadzo anoramba achiipisisa panguva yekumhanya kwako kana kukanganisa kushambadzira kwako kana kufamba-famba chiratidzo chemuviri wako kuti chimwe chinhu chakashata. Zororo rinowanzova rakanakisisa kurapwa uye kutora nguva kubva pakubuda kana kukuvadza kuri mumatanho ayo okutanga kunodzivirira nguva yakawanda kubva gare gare. Kana iwe uchiramba uchitsungirira, iko kukuvara kunowedzera kuipa kana iwe ungakonzera kukuvadza zvitsva zvachose.
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7 - Usasvetuka-kudzidzisa.
Logging mairi zvakajeka chikamu chinokosha chekudzidzira kwehafu yenguva, asi kuita zvakawanda kunogona kukonzera kukuvadza uye kushungurudzika kwese. Iwe unogonawo kuvakira kukodzera uye kuderedza kukuvadzwa nekurovedzwa kwepamuchinjikwa , iyo iri chero basa rinowedzera kushanda kwako. Simba-kurovedza, kunyanya dutu rako uye muviri wakadzika, richakubatsira iwe kuwedzera kukuvadza-kusagadzikana nekuvandudza simba rako kwenguva refu. Zvimwe zvakanakisisa zvekurovedza maitiro kune vanomhanya zvinosanganisira kushambi, mabhasikoro, elliptical trainer, mvura inomhanya , yoga, uye Pilates.
8 - Usaisa chinangwa chinokuvadza (kwehafu yako yekutanga marathon).
Usaisa kumanikidzira iwe pachako kuti uwane nguva chaiyo yekutsvaga kwehafu yako yekutanga marathon. Iwe unogona kunge uri kuzvigadzirisa iwe pachako nokuda kwekuodzwa mwoyo. Kuzadzisa hafu yenguva ye marathon ndeye chinangwa chinoshamisa uye iwe hausi kuda kuvhara icho kuburikidza nekupererwa nechinangwa chenguva. Ingotarisa pakuzadza makiromita 13.1 uye kuyambuka hafu yako yekutanga marathon pakupedzisira mutsara !
9 - Usakanganwa mazuva ekuzorora.
Mazuva ekuzorora ndeaya paunenge uchiita basa rekudzidzisa-nyore nyore kana kutora zuva rakakwana kurega kushanda. Kupa muviri wako kubvisa kubva kunetseka kwekumhanya kunogona kuderedza dambudziko rako rekukuvara kwepamusoro, zvakadai sekukanganiswa kwemafuta uye kuora mwoyo kunopera . Zvakakoshawo kutora mupfungwa kubva pakushanda, saka hausi kurasikirwa nekutungamirirwa nekushanda zuva rimwe nerimwe.
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10 - Usanamatira kwekupedzisira.
Mavhiki maviri isati yako yehafu marathon ndeye nguva yekutengesa, kana iwe uchideredza mileage yako ne25-50%, kupa muviri wako nepfungwa mukana wekuzorora, kudzorera, uye kugadzirira hafu yenguva ye marathon. Vamwe vanhu vari kunetseka kuti vacharasikirwa nehutano uye vanoedza kushandura mitsipa yavo vasati vamboenda mumakwikwi kuburikidza nekufamba makiromita akawanda, nekukurumidza. Gara pane purogiramu yako yekudzidzisa uye kuvimba mukudzidzisa kwako uye taper.
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11 - Usatanga kunze nekukurumidza.
Paunotanga hafu yako marathon, iwe unogona kuedzwa kuti utange nokukurumidza nokuti iwe uchanzwa wakasimba uye ukazorora. Dambudziko rekubuda kunze zvakanyanya ndeyekuti iwe uchapisa kuburikidza nehuwandu hwemagetsi ako akachengetwa pakutanga mumhangemutange uye makumbo ako achanzwa akaneta nekukurumidza. Edza kutanga hafu yako marathon pamutambo unofadza uye iva nechokwadi chekuti unoongorora watari yako pahara yekutanga yeiraire. Kana iwe uri mberi kwekutarisira kwaunoita , kunonoka pasi. Hazvikwanisi kunonoka kugadzirisa matanho mushure mamaira imwe chete.
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12 - Usaedza chimwe chinhu chitsva pamusika wemasikati.
Zvichida wakatenga shati yakanaka mutsara wekutarisana kana iwe uchifunga kushandisa svondo itsva yemitambo gel ichakupa kukurudzira munguva yehafu ye marathon. Rambai muedzo uye ramba uchizviudza iwe pachako, "Hapana chitsva muzuva rehutano!" Race zuva haisi nguva yekuedza zvokudya zvitsva pazvokudya zvemangwanani, jira idzva rehangu, shangu dzinomhanya, mutsva webhosi itsva, kana chikafu chitsva kana hydration. Gara kune vateveri vako vakaedza-uye-vechokwadi kuitira kuti pave pasina kushamisika pamusi wezuva.
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13 - Usatora zvawakaita.
Nekufungisisa kwakapiwa kune marathons akazara, vamwe vamhanyi vachabvarura hafu yavo marathon vanogumisa, vachiti, "Ini ndangotora hafu chete." Kuzadza rutsanga rwema 13.1-mile chinhu chinoshamisa, saka usazvitengesa pfupi. Iwe uri hafu-marathoner - ivai vanozvikudza!
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