Zvaunofanira Kuita Munguva Yokutora Phase yeMarathon Training
Nharaunda yekutengesa chikamu chakakosha chekudzidzisa kwako marathon. Mukati mavhiki mashomanana ekupedzisira ekudzidzira kwako, zvakakosha kuti iwe uwedzere, kana kudzosera mileage yako, kupa muviri wako nepfungwa mukana wokuzorora, kudzorera, uye kugadzirira marathon yako.
Heano mamwe mazano anowanikwa pamusoro pezvaunofanira kuita uye izvo zvaunotarisira munguva yekutanga-marathon nguva yekutengesa:
3 Mavhiki Musati Muchaita Marathon
- Ita yako yekupedzisira kwenguva refu kana rudzi rurefu masvondo matatu musati marathon. Ita izvi kwenguva yakareba se "gadziriro yekugadzirisa" yezera rako. Kupfekedza rawakarongedzesera muhudhuro yako uye ita tsika yako yerudzi chikafu uye hydration plan. Mushure mokunge iyo yekupedzisira kwenguva refu, cheka mairare ako kusvika kune makumi mapfumbamwe kubva muzana zvezvauri kuita kwevhiki iyoyo.
- Edza kuita imwe nguva marathon inomhanya (6-7 makiromita) muvhiki rino kuti uone kuti chinangwa chako chinetso chinonzwa chichigadzikana. Kuita izvi kuchakupa kuvimbiswa kukuru.
2 Mavhiki Musati Muchaita Marathon
- Uine mavhiki maviri kuti uende kusvikira zuva romutambo, tsvina mileage kusvika 50 kusvika 75 muzana yezvawakave uchiita.
- Vatambi vemutambo vanoda kuita rudzi rwemagetsi munguva ino vanofanira kunamatira kune 10K kana shoma. Vamwe vanomhanya vari mberi vanogona kuita hafu-marathon kusvika kumavhiki maviri musati marathon. Kuita rudzi rwemagetsi musati marathon yako angakubatsira iwe kufanotaura yako marathon nguva .
- Iwe unogona kunge uchinzwa uchiedzwa kuti uite kwenguva yakareba uye zvakaoma mukati meyi nguva, asi edza kudzivisa kushushikana. Iwe hausi kuzoita humwe humwe hunovandudzwa hwemagariro nemavhiki maviri kuti uende pamberi pe marathon. Edza kuyeuka: Pasi pane zvakawanda. Kumhanya kuderera kunoderedza ngozi yako yekukuvara, kunokupa nguva yokuzorora nekudzoka, uye kunobvumira mishonga yako kuti igadzire makhahydrates mugadziriro yemutambo mukuru.
- Usashamisika kana iwe uchinzwa mutsva nemarwadzo matsva munguva yekupeta. Icho chikamu chechigarire chekuita, sezvo muviri wako uchigadzirisa pachawo kubva pamwedzi yekudzidziswa.
- Kurara zvakare chikamu chinokosha chekugadzira. Iwe haufaniri kurara kwenguva yakawandisa, asi edza kuwana maawa masere neusiku.
- Kana iwe uchida kuwana utambo hwusati hwasvika, hukuru hwemashuga hunosimbisa kusunungura misungo yako, ita izvozvo kwevhiki pasati wasvika marathon yako. Imwe miviri yakadzika inogona kuve nemugumisiro wekushanda zvakaoma pamisungo yako, saka iwe haudi kuzviita zvakare pedyo nehutambo.
Vhiki 1 Pamberi Pako Marathon
- Cheka mileage kusvika kune chimwe chikamu chetatu chepakati pevhiki yako yekupedzisira musati marathon. Chengetedza mararamiro ako akaenzana kune chikamu chikuru. Kukurira zvakanyanya kunogona kuchinja mararamiro ako kana kuita kuti unzwe uine usimbe.
- Ipa mishonga yako mukana wokuzorora uye ramba uine simba rekudzidzira simba muvhiki yekupedzisira musati marathon yako. Iwe haugoni kuwana zvikomborero kubva mazviri kusvikira mushure me marathon zvisinei.
- Shanda pakugadzirisa kwepfungwa nekuongorora mapeji edziro uye kuzviona iwe pachavo mumutambo. Wana mazano ekufunga nezvekuti ungataurira sei zvikamu zvakasiyana-siyana zvemarathon.
- Idya chikafu chakafuma mumakombohydrates akaoma (zvakakwana-zviyo zvezviyo, pasta, uye zviyo), uye kunwa mvura zhinji. Muvhiki isati yasvika marathon yako, inenge 65 kusvika ku70 muzana yemakori ako inofanira kuuya kubva ku carbs. Dzivisa zvinwiwa zvinodhakwa sezvo zvine simba uye zvinogona kukanganisa nehope dzako.
- Tora kwemazuva maviri kana maviri kuti usashanya panguva yevhiki marathon. Vamwe vanhu vanosarudza kubvisa mazuva maviri vasati vamboita, asi vamwe vanozobvumira Ichishanu musati weSvondo marathon uye vanoita nyore nyore 20 kusvika 30 miniti vachimhanya zuva risati rasvika mushure mokunge vashandise mitsipa yekupedzisira.
- Sezvo nhangemutange inoswedera pedyo, iwe unogona kunge wakamanikidzwa uye unogumbura. Gara wakasununguka uye uine chivimbo, uye uzive kuti kutanga-nhangemutange mitsipa yakajairika. Edza kudzivisa kushungurudza-kuita mabasa kana mamiriro ezvinhu. (Somuenzaniso, usapinda kuDMV muvhiki musati wako marathon!) Tanga uchiita dzimwe nzira dzokubata nehutano husati hwavapo . Hazvina kumboitika kare kuti utange kutakura kwe marathon yako . Kusiya iyo kusvika kumigumo yekupedzisira kunogona kuita kuti usazvidya mwoyo.
- Tora shamwari dzako nemhuri yako mubhodhi kuti uve vatsigiri vedzinza rako. Iwe unogona kugovera mazano aya evanhu vanoona marathon navo kuti vave nechokwadi chokuti vakagadzirira kukufarirai.