Kudya kweKutamba Kwekuita
Kuramba marita marathon kwenguva yekutanga kana semutambi akakwana anodzidzisa zvakakodzera uye kudya kwakanakisisa. Zvechokwadi, pasina kodzero yakakwana yezvokudya, mitambo inogona kushandiswa zvakanyanya. Maoko emvura mashoma uye kupera mvura kunogona kuitika kana zvisinganyatsogadziriswa. Kuti uve nechokwadi chekubudirira kwechiitiko chiitiko uye chiitiko, mazano ekutsvaga anotevera achave yako chishandiso chinobatsira.
Chikafu chakanakisisa ndiro nheyo yebudiriro
Kusarudza kutarisa hafu marathon ndiyo danho rinokosha kubva pakudzidziswa 5K . Zvamunodya zuva nezuva zvakakosha kugadzirira chiitiko chako sezvaunodya zuva rakapfuura.
Kushandisa zvokudya zvakasiyana-siyana zvakakosha zvine ma carbohydrates , maonda maprotete, uye mafuta ane utano anopa utano hunokosha. Kunwa mvura yakawanda kunokoshawo kune zvakanakisisa mutambo. Kunzwisisa nzira yekusimudzira muviri wako nechikafu chakakodzera panguva yekudzidzisa kunokosha pakubudirira kwako.
Half marathon kudzidzisa inoda uye inoda maawa akawanda ekushanda chiito pavhiki. Dzidzo iyi inoparadzanisa uye inopesana nedzimwe nzira dzakasimba dzemagetsi emuviri. Kuva nepurogiramu ine utano hwakanaka mune nzvimbo inokonzera muviri wedu uye inoita kuti tikwanise kusangana nemitemo yepanyama yekudzidziswa.
Kana iwe usina kunge uine utano hwakanaka kare, inguva yekubatanidza miitiro yakanaka yekudya. Izvi zvinoreva kuchengetedza mbeu yako uye firiji nemhando chaiye yezvokudya inopa michina uye kwete makoriri asina chinhu. Zvokudya zvakakosha zvezvokudya zvinobatsira kuvandudza hutano hwako, hutano hwakanaka, uye kukugadzirira kwehafu ye marathon kudzidzisa kunogona kusanganisira:
- Maonda anorema uye hove (zvakasikwa uye uswa huri nani)
- Oatmeal
- Brown kana chena rice
- Quinoa
- Nyemba uye lentils
- Kusiyana mimwe miriwo
- Leafy greens
- Zvitsva zvitsva
- Nuts uye mbeu
Mafuta Akakodzera Anobatsira Kuonana Nezvokudzidzisa
Kuisa nheyo yekudya kwakanaka munzvimbo inozobatsira kusimbisa kukodzera kwakakwana uye kusangana nesimba rekushandisa kwehafu yekurota marathon. Nguva yekudzidzira njere yekuita 10 kusvika ku13.1-mile runofanira kunge inosvika masvondo gumi nemaviri nekuwedzera zvishoma nezvishoma kwemairaire evhiki nevhiki uye kwevhiki yakareba inomhanya. Sezvaunowedzera mumakiromita, zvinoda kuwedzera makoriyori nechinangwa chekudya zvine utano. Dzivisa muedzo wokuzadza pane zvisina chinhu-koriori zvekudya semubairo wekushanda nesimba.
Kurovedza Runomhanya uye Fuel Kubvuma: Dzidza Iko Kunoshanda Kwako
Kazhinji, pakushanda muviri kana kumhanya maitiro anogara kwenguva inopfuura awa, zvakanaka kuti uone kutora mafuta pamwe newe. Kuwana zvikafu zvakanakisisa zvinoshanda mumuviri wako munguva yekurovedza zvichauya kubva mukuedzwa nekukanganisa. Iyi nzira yekuparadza ichaita kuti iwe ugadzirire kurwisana zuva uye uine chivimbo chei uye nguva yekudya.
Mukuwedzera, hydration inokurudzirwa maminetsi makumi maviri ega saizvozvo kuisa bhodhoro remvura kana kupfeka jira re hydration richave chikamu chakakosha chekudzidzira uye nguva yerudzi. Kudzidzira kunomhanya kuchava nguva yekuzviwana-kwete kungowedzera kutsungirira kwako asi kuti udzidze apo unoda kupisa uye hydrate.
Hydration Tips
Hydration
- Kudyidzana kunokosha chikamu chekubudirira kudzidziswa.
- Usati wadzidziswa, hydrate ane maawa gumi nemaviri emvura munguva yamaawa maviri asati atanga.
- Paunenge uchidzidzira, shandisa hydrate nemashizha matanhatu kusvika kumaminitsi makumi maviri .
- Rega nyota yako ive iwe mutungamiri wako.
- Zvisinei, zvimwe hazvisi nani - regai kutungamira ngakuve ... kutungamirirwa.
- Ipa mvura, maginhaidhi (anenge 15 gm / 8 ounces) uye electrolytes.
- Vapedze kusvika ku50 muzana simba kana zvishoma nemvura kusvikira iwe uchiziva zvaunogona kuzvitsungirira.
- Zvisarudzo zvakawanda zviripo.
Zvokudya Usati Watanga Nguva Dzidzira Kudzidzisa
Idya nyore nyore kudya zvakakanyiwa makhabhohydrates uye mapuroteni maviri kusvikira mana maawa asati utanga nguva yako yakareba yekudzidzira. Mienzaniso mizhinji inogona kusanganisira oatmeal, michero, uye mukaka kana bhagel ane peanut butter .
Kune avo vanoruka kubva panhovo uye vadya mumotokari munzira yekurovedza, edza chimwe chinhu chinopfuura kutakura sebhanana, oat bar, kana kuti gel gel. Pachava nemikana shomanana yekugumburwa mudumbu kana kushungurudzika nechiedza, nokukurumidza kunodya kudya.
Zvokudya Pakureba kwenguva Kudzidzira kunotanga
Zvokudya zvisingatauriki, zvinotakura, zvinowanzo "bite-kukura" zvigadzirwa zvezvokudya zvine utano zvinokurudzirwa munguva yako yekudzidzira kwenguva refu. Izvi zvinogona kusanganisira kusarudzwa kwekutengeserana kana kudya kwechokwadi sekuratidzwa pasi apa:
Mabhizimusi magetsi, jellies, nemitambo yebhinzi
- Kazhinji zvine 25-30 gm carbohydrate uye inogona kusanganisira caffeine, electrolytes kana mavitamini.
Mitambo yemabhizimisi
- Iine zvikamu zvakakura zvehydrohydrate uye kazhinji inowanzova puroteni .
"Chaiye" zvokudya
- Fig bar
- Peanut butter uye jelly pachingwa chegorosi zvakasvibirirwa mu zip-lock sandwich bag.
- Pretzels
Chero chipi zvacho chaunosarudza kuti uve mafuta panguva yaunomhanya, ronga kuronga panguva imwe chete.
Kuwedzera Kudzidzisa Mazano
Kudzidzira kumhanya kunopa mukana wekuona kuti iwe unotakura sei mafungiro ekufema uye kushandisa. Iwe unoda zvakawanda zvekushanda pamwe chete navo, pasinei ne hydration belt ne gel vanobata, mabhodhi ekuchengetedza, kana kusungira jira. Iyi ndiyo mikana yako yekuedza izvo zvinoshanda zvakakunakira iwe uye sarudza chisarudzo chisati chaitika mushure mekumhanya kwezuva.
Kana iwe uri weboka rekudzidzisa, ivo vanowanzopa hurumende yekusimbiswa kwekuita kwemazuva mazhinji ekupera kwevhiki. Ngwarira izvi zvingave zvisina kudaro pane zvakaitika kwauri, kana izvo zvakapiwa zvingave zvakasiyana. Gara wakagadzirira neicho chinokubatsira iwe.
Iwe unogona kunge uchida kuziva nguva isati yasvika chii chichagoverwa pachiitiko chacho uye apo nzvimbo dzepamvura / peteroli dziripo.
Zvokudya Zuva Range Pamberi: Ramba Uchitaura
Iyi haisi nguva yekurasa kubva pane chirongwa chako chekudya kunovaka muviri . Iwe wapedza mwedzi uchigadzirira muviri wako nemafuta akanaka uye hydration zvinokubatsira iwe munguva refu. Gara kune zvaunonyatsoziva kuti ndevebudiriro yakabudirira.
Kazhinji kechikamu chemahafu chinosanganiswa ne marathon uye pachava ne Runner's EXPO inonakidza kuti apinde nemhando dzose dzekunakidza mafuta uye hydration mikana yekuedza.
Shanduro yakanaka, asi usaita mutsva wenguva iyo chisarudzo chekuedza chimwe chinhu chitsva uye chakasiyana pamusi wemitambo.
Carbo-loading kana kuedza zvakasimba kudya kabhaidhidhi yakawedzerwa kwemazuva maviri kana matatu asati apera chiitiko chinogona kubatsira. Ramba uchisarudza zvakakanganiswa nema-carbohydrates uye maonda ane mapuroteni wave uchidya sechikamu chemuitiro wako wekudya unhu hwakanaka.
Dzivisa kudya kwepamusoro-fodya panguva yezvokudya zvemanheru kusati kwaitika chiitiko kuti kuderedze njodzi yekurwadziwa kwepamuviri panguva yemutambo.
Race Morning uye Panguva YeChiitiko
Panguva ino iwe unofanirwa kuziva zvakafanira kuita kare uye panguva yemuitiko. Iwe wakaisa muzvizhinji zvekudzidzira tsika uye wakadzidza iyi haisi nguva yekuedza chero zvakasiyana.
Iva nemafuta uye mafuta pamasikati masikati sezvawakave uchiita panguva yekudzidzisa. Ramba uchishandisa hydration strategy panguva yechiitiko sezvawakaita.
Vaya vari kumashure kwepakiti vanofanira kugara vachigadzirira mvura / zvivako zvinotyisa kusvika kumucheto womutambo. Izvi hazviitiki nguva zhinji, asi zvinoitika.
Mushure meTsika: Nguva Yokuwanazve
Kamwe mushure mekunge vayambuka mugumo, kupedza makemikari ehydrohydrates ane utano hwakanaka, zvinokosha.
Kwemazuva ose ezuva racho, kudzokera kunheyo yehutano kudya uye inofanira kusanganisira zvinotevera:
- Zvine makedhaidhadha yakawanda kuti adzorere chiropa glycogen.
- Utano hweprotini hunoita kuti musimba uwane .
- Izvozvo zvinokonzerwa nemvura.
Zvakare, ramba muedzo wokudya uye kunwa chero chaunoda nokuti unofunga kuti unofanirwa. Mirira kusvikira iwe uchitanga marathon!
Shoko Rinobva
Makiromita gumi kusvika kumahafu marathon kurema achatora zvose asi vatambi vakakurumbira kupfuura maminitsi 60. Vakawanda vanomhanya uye vanofamba vanopedzisa nhangemutange mumaminitsi anopfuura 90. Pasinei nekufamba kwako, mafuta akakodzera uye hydration anokosha. Kutevera mirayiridzo yakakwana yezvokudya mumitambo yose yekudzidzira, panguva yechiitiko chacho, uye nokuda kwerudzi rwekugadzirisa chikamu chinokosha chekudzidzisa.
Izvo zvichiti, mutambi mumwe nomumwe akasiyana uye achabatsirwa nekudya kwakanaka munguva yekudzidzira marathon marathon. Kunwa mvura yakawanda zvakare chinhu chinokosha zvikuru. Kupfuura izvozvo, mutambi wose anofanirwa kuziva kuti chii chinowedzera mafuta uye hydration zvinoda kuvabatsira kuita zvose zvavanogona pamusi wezuva. Zvichida zvinwiwa zvemitambo zvakapiwa nevanogadzirisa zviitiko, zvakashambiswa nemvura, zvakakwana. Zvichida mutambo gel kana bhanana maire 8 zvichave zvakakwana.
Zviri kwauri kuti uwane ruzivo urwu uye uongorore muhutano hwose kuti udzidze kuti zvakanakire sei kushandisa zvishandiso zvako pazuva rehutano.
> Kuonga kwakananga kuna Jennifer Rousseve, MS, RD, nokuda kwekubatsira kwake munyaya ino. Jen anobata Tenzi weSayenzi mukudya zvinovaka muviri uye Kubhadhara Dietitian kwemakore 41. Basa rake rekushanda rakatanga muna 1983 kupedza 57 hafu marathons uye 20 marathons.
> Sources:
> eatright.org, Eat Right for Endurance Sports, Academy of Nutrition and Dietetics (yakadzokororwa naJill Kohn, MS.DNN, LDN), 2015
> eatright.org, Top Snacks for Runners, Monique Ryan, MS, RD, CSSD, LDN, 2014
> eatright.org, Nzira Yokufambisa Kushanda Kwako, Chikoro cheNutrition uye Dietetics (yakaongororwa naSharon Denny MS. RDN), 2014
> eatright.org, Nhungamiro yevatangi vekufambisa Maitiro ako Akanakisisa, Lisa Dorfman, MS, RD, CSSD, LMHC, 2105
> eatrightpro.org, Nutrition uye Athletic Performance, Position Paper: Chikoro cheNutrition uye Dietetics, 2009