Izvo Zvinyorwa Zvitsva zveStudio Zvinosvika kune Stellar Coaching
Newsflash: Haasi munhu wose anoda kushanda. Uye kune vakawanda, pfungwa yekubhadhara mabhidhiyo ekutengesa mabheti akawanda kupfuura $ 20 nekirasi kuti asvike pamutsetse wemapuranga kwemaminitsi 45 anonzwika semhando inokosha yekutambudzwa. Asi iyi ndiyo chibvumirano: Ndizvo chaizvo izvo Mile High Run Club inopa, uye vanhu vanokwira kune mbiri dzeNew York City-based studios mukutsvaga chinangwa chekupedzisira-mumhanyi wepamusoro wakashanda nechepamusoro-chechi-notch coaching uye kubatana nevamwe vanomhanya.
Saka chii chinotora? Kune vakawanda, inodzikira pasi pamaoko-kukutsigirwa kwevashandi vesangano. "Ndakatanga kuedza Mile High zvishoma kudarika gore rakapfuura senzira yekupfuura nayo nzvimbo yakakanganisika mukushanda kwandakaita," anodaro Matt Dorsey, anofambisa mumhanyi ari kumhanya ari kukwira marathoni anopfuura 12 uye makumi maviri-marathoni. "Kubva pakutanga, ndakagadzirisa mairi uye hafu-marathon nguva uye ndakagadzirisa zvishoma kumhando yangu yakaderedza nguva dzangu dzekudzoka uye kusuruvara.Vadzidzisi vakabatanidzwa zvakasimba uye vakazvipira kuunza ruzivo rwakanakisisa kune wese."
Jaime Maser, mutungamiri wehukama hwevanhu panzvimbo yeNYC-nzvimbo inobvumirana. "Ndiri mukuru weMile High fan." Ndaifamba kaviri kana katatu pavhiki apo ndaigara mumugwagwa kubva kuNoodo studio. Zvino ini ndiri muJersey City, asi ini ndichiri kuitisa kune imwe ye studios kamwe kana kuti kaviri pavhiki uye ndinoita zvose zvandinogona kuti zvive nekumhanya neCocaches Hollis kana Shodan, "anodaro, achiwedzera kuti akatoita kuti ave nekushanda nguva dzose panguva yese yekuzvitakura kwake.
Zviri pachena, vadzidzisi vepa studio uye vadzidzisi vari kuita chimwe chinhu chakarurama. Saka kana uri kutarisa kutanga kutanga, asi iwe unoda kutungamirirwa zvishoma uye kutsigirwa kubva kune vadzidzisi vakakodzera-vakadzidzisa, izvi ndizvo zvaunogona kutarisira paunotungamirira kuMira High Run Club.
Treadmill-Based, Self-Paced Classes
Mile High Run Club inopa studio-based based treadmill makirasi ayo haasi ose akasiyana neboka remakwikwi eboka .
Munhu wose anozviwana oga, uye munhu wose anenge achivhara, achigadzirisa mafambiro emakemikari uye anofambidzana nemanzwiro kubva kumudzidzisi, paanenge achisarudza maitiro ake zvichienderana nemunhu anozviona achiedza kushanda. "Kushanda kwose kunotanga nenguva yekudziya uye kunowedzera kuoma zvakanyanya sezvo kirasi inoenderera mberi, inowanzoguma mune imwe yose-kunze kwekupedzisira kwechikamu," Dorsey anoti. "Nguva yenguva uye chimiro chekukwira-kukwira, tempo, sprint, kana kutsungirira-kunobva kuchikoro-kusvika-kirasi uye mudzidzisi-kune-mudzidzisi, asi ruzivo rwese runogara ruchienderana."
Imwe yeDorsey inofarira zvikuru ndeyekuti purogiramu iyi inonyatsorehwa kumhanya kumativi ose. "Kushanda kunobva pane imwe nzira yekufungidzirwa kushingaira ine mazinga mana-chiyero chekutanga kuva jog chiedza kana kufamba, uye nhamba yechina iri yese-sprint-iyo inoita kuti mumwe nomumwe anenge ari mubatsiri asarudze kufambisa kunonyatsoenderana nemanzwiro avanoita panguva iyoyo chaiyo. "
Uye nekuda kwekuona kushingaira kunogona kusiyana kubva kune izvo zvekunze, zvakadai sokurara kwehusiku hwako huripo, kana iwe uri kutarisana nemamwe matambudziko ehupenyu, nguva uye chii chawakadya kudya, uye nguva yakawanda wave uchishanda kunze, vadzidzisi kusimbisa kuti nekuda kwekuti nhamba yako yechitatu yakashanda yakaenzana nemakiromita matanhatu-awa paawa yekupedzisira yekirasi, inogona kuwedzera kana kuderera munguva yechikoro chezvino.
"Ndinofunga kuti izvi zvinokurudzira vatori vechikamu kuti vave vanonyatsoteerera manzwiro avo, kwete kungoedza kuenzanisa kana kurova basa ravo mukirasi yekupedzisira vakatora," Dorsey anoti.
Zvidzidzo zvakasiyana-siyana zveChikoro
Mukuwedzera pakupa vatori vechikamu kutonga pamusoro pokusarudza kufamba kwavo pachavo kuti vawane zvakakwana zvinodikanwa nevatambi vezvikwata zvakasiyana, Mile High Run Club inopawo maitiro akasiyana-siyana ekirasi kubatsira vatambi vanozadzisa zvinangwa zvakasiyana zvakasiyana:
- Dhadhasi 28: Ichi chikwangwani, kirasi yemaminitsi 45 inopa nheyo yakasimba yevatambi vematunhu ose. Inoshandisa maminitsi makumi maviri emakiromita anomhanya achiteverwa nemaminitsi gumi ekusimbisa simba ne kettlebells. Kunyange simba rinotungamirirwa rinonyatsotarirwa kune vanomhanya, rakagadzirirwa kubatsira kubvisa simba.
- Dzaka 30: Kana usina nguva yakawanda yokurega, iyo yakasvibiswa 30 inodzidzisa makumi maviri emaminitsi ekudzidzisa mazana anorema 100-muzana pakushanda. Zvichienderana nezvenhanho dzaunosarudza, unogona kutarisira kuvhara pakati pemakiromita maviri nematatu munguva yekirasi.
- High 45: Kana iwe ukatora yakaipa 30 uye uwedzera mamwe gumi nemashanu emaminitsi ekudzidzira-nguva yakadzika, unopedzisira uine Dhigirii 45. Vatori vechikamu vanowanzovhara pakati pemakiromita matatu nemashanu sezvavari kushanda kuti vawane migwagwa yakawanda nokukurumidze.
- The Distance: Iri kirasi haisi yevatangi vekutanga. Yakabatanidzwa nevashamwaridhi vemakwikwi, The Distance inonyanya kushanda-kukurudzira, kirasi yemaminitsi makumi matanhatu ekumhanya inosanganisira makomo, nguva, uye nguva dzinopfuurira. Tarisira kuti upiwe.
- Dash Core: Dash Core inogadzirwa nenzira yakafanana neDash 28, asi pane kuwedzera maminitsi gumi emasimba-based simba kudzidziswa kusvika pakuguma kwegadziriro, inowedzera maminitsi gumi ekudzidzira-chinangwa chekudzidzisa.
Outdoor Running uye Kudzidzira Zvirongwa
Heino chibvumirano: Mile High Run Club vadzidzisi ndivo vanomhanya chaivo . Vanoziva kuti izvo zvamunoita pane zvinyorwa zvinoda kushandura pane zvamunenge muchiita munhandare yemakwikwi kana kuti chii chamunoita kana muchiita jog kunharaunda yenyu. Uye kazhinji, zvinhu izvi zvinoitwa kunze. Sezvo vakadaro, havangadziviriri mapurogiramu avo okudzidzira kune zvivako zvavo zvemukati. Vanopawo mikana yekudzidzisa uye mapurogiramu anowanirwa nevatambi kunze kune imwe nzvimbo inogara yakasununguka:
- Kunze Kwokunze Kutamba: Pakati pemakirasi aya emaminitsi makumi matanhatu, vanodzidzisa vanodzidzisa vanotora vatori vechikamu kunze kumigwagwa yeNew York City kuti vawane chivimbo mumatambudziko avo vachiri kutungamirirwa nekurairirwa.
- Airbnb Brooklyn Half Training Program: Iyi purogiramu yekudzidzira kwevhiki mbiri kwevhiki inoenderera kwemavhiki gumi anotungamirira kuBrooklyn Half Marathon. Inobatanidza maoko-pamusoro pemirayiridzo neyemukati uye kunze kwekudzidzira kunomhanya uye kune rimwe simba rekudzidzira basa rakagadzirirwa kukugadzirira iwe mumutambo.
- NYC Marathon Kudzidzisa Purogiramu: Kana uri kurovedza NYC marathon, chirongwa ichi chemavhiki matatu chekudzidzisa chinosanganisira kumhanya kwekunze kunotungamirirwa nepamusoro-mapoka.
Zvokurovedza Zvirongwa zveZviro Zvose
Mile High Run Club inoda kubatsira vatambi vemakwikwi ose kuti vaite zvinangwa zvavo zvishoma, zvisinei kuti vari kutarisa 5k kana kugogodza kwemaminitsi mashoma kubva pamba yavo yakanakisisa marathon nguva. Mukuwedzera pakupa padzidzo yega yega, vanopawo mapepa chaiwo kune vanhu varikudzidzira kwehafu kana kuti yakazara-marathons. Aya mapuranga anosanganisira 20 kana 50 kirasi inopfuura kune imwe mhando yeMHRC (zvichienderana nepurogiramu yakatengwa), uyewo yakanyorwa yakanyorwa 8- kana 16-vhiki yevatori vechikamu kuti vatevere.
Uye, nhau dzakanaka, dzinopawo "Kwete Mhanya" purogiramu yemavhiki matanhatu ekutambisa matambudziko matsva mumutambo wekumhanya. Purogiramu iyi inosanganisira kamwechete-vhiki nevhiki yeMHRC uye purogiramu yakanyorwa vatsva vashanu vanogona kutevera ivo pachavo.
International Running Adventures
Mile High Run Club inotora uye inoshandisa Mile High Wings, basa rekufambira chete kune vanomhanya. Gore roga roga vanoronga mararamiro emarudzi akawanda apo vatori vechikamu vanoenda kunzvimbo dzisinganzwisisiki kuwona sightsee, nharo, kuyambuka-chitima, nekuzorora. Nzira dzekare dzakasanganisira nzira inoshanda muMallorca, Spain, ichikwikwidza muReykjavik Marathon muIceland isati yafarira nzvimbo dzakaputika nemakomo uye mvura, uye ichikwikwidzana mu Dubrovnik Half Marathon muCroatia usati wanyarara newaini inonaka uye yoga. Vakatotora rwendo rwekuSt. Lucia, uko kwaive kuisa pfungwa pakudzidzisa simba kune vamhanyi , vakashanda nerutivi rwakanaka rwemahombekombe.
Shoko Rinobva
Ichokwadi ndechokuti, kumhanya chinhu chakaoma, chakakwirira-chekuita basa remwoyo, uye iri basa rakaoma kudzidza kudzidza kudai iwe hausi wekuda kufema kufema, lactic acid buildup, nekuputika. Zvirongwa zvakadai seMire High Run Club dzinobatsira kugadzirisa musiyano pakati pevannabe vanomhanya nevatambi vechokwadi kuburikidza nekupa coaching uye rubatsiro runodikanwa, kunyange zvishoma, kuwedzera kuonga kwezvikomborero zvemitambo yakadaro yakaoma. Zvinosuruvarisa, reMile High Run Club inongowanikwa muNew York City, saka kana iwe usingararami munharaunda yacho, unogona kunge usina imwe shanduro-based program pedyo newe. Izvo zvakati, tarisa makiragi anovhiringidza seimwe nzira inogona kushandiswa. Vanogona kunge vasina mavara ekufambisa , asi vanowanzopa coaching uye kutsigira.