Dzidza kuti chii chinotora nguva refu kudzidzisa mileage
Vakawanda venguva yekutanga marathoners vanoshamisika kuti sei marathon akawanda ekurovedza maitiro asingaendi kupfuura makiromita makumi maviri. Iwe unogona sei kugadzirira - zvose mupfungwa uye mumuviri-kutamba makiromita masere kunze kwekumhanya kwako kwenguva refu?
Pane zvakawanda zvekukakavadzana pamusoro peiyi nyaya. Asi vazhinji vadzidzisi vanogona kutaurira kuvaraidza marathoners kuti haisi pfungwa yakanaka yekumhanya makiromita anopfuura makumi maviri panguva imwe panguva yekurovedza.
Chikonzero ndechokuti kumhanya kupfuura makiromita makumi maviri kunotora mutengo mumuviri wako. Iwe unoda nguva refu yekudzikinura, uye iwe unomhanya pangozi yakakura yekukuvara.
Kumhanya makiromita gumi nemasere kusvika makumi maviri apo ruzivo rwako rwakareruka runomhanya runokugadzirira kuti upedze marathon. Nokudaro, zvinogona kukanganisa kushanda kwenguva yakareba kupfuura makiromita makumi maviri kupfuura zvingave zvichibatsira, zvakadai sekunzwa mupfungwa dzakagadzirira kumhanya 26.2 makiromita.
Migumisiro Yenguva refu, Inononoka Kupera Kudzidzira
Uyezve, zvakakosha kuyeuka kuti kugadzirira marathon yako hakusi kungoita imwe chete kwenguva refu - ndeyekudzidziswa kwakasimba kwawakave uchiita kwemwedzi. Kana wakanga uchitevera marathon yako yekudzidzisa nguva, iwe uchava wakagadzirira.
Purogiramu yekudzidzira inovakwa kuti iwedzere zvishoma nezvishoma kure nekureba kwako. Nhepfenyuro dzakawanda dzinosanganisa kuwedzera iyo kwete kupfuura 10% pavhiki. Uyu mutemo wechigunwe chekudzidzira mitambo kusimbisa hutano hwehutano pasina kuwedzera kungozi yekukuvara.
Iwe unowedzera kumwe kudzvinyirira zvishoma kumisungo yako, aerobic metabolic system, uye kuoma kwepfungwa. Asi kushungurudzika kwakakwana zvokuti iwe wakanyatsogadziriswa muvhiki kuitira nguva yako inotevera kwenguva refu, inononoka kurega.
Nekudzidzira kwako kwenguva refu kunomhanya, iwe uri kuvaka mikudziro pamakumbo ako kuitira kuti vasave vanyanyisa kubheta.
Iwe unodzidza kwaunotambudza uye chii chaunofanira kushandisa kudzivirira. Iwe unodzidza kushandura zvakanaka uye nguva yekutora simba rekudya. Iwewo unokudziridza kuoma kwepfungwa uye chivimbo chokupedza maawa ekushanda.
Kutora Mavhiki maviri Pamberi peMarathon
Mumavhiki maviri musati marathon yako, iwe uchange uchichera maira yako. Iyi nguva yekutengesa ichabvumira muviri wako kuti upore kubva kumwedzi iyo yekudzidziswa. Iwe uchanzwa wakasununguka uye wakagadzirira kutora kure nemakiromita 26.2-mamaira.
Asi Zvakadini Nekupedzisira 6.2 Miles?
Race zuva richave rakasiyana nezuva rekudzidzisa. Zvinonakidza, zvichida kunyange zvishoma zvinotyisa. Iwe uchava nevamwe vamhanyi kukukwikwidzana navo uye vanhu vachikufarirai pamakiromita ekupedzisira. Paunopfuura "rusvingo" mushure mamakiromita makumi maviri, iwe uchatarisa pamhedziso. Ndiyo 10K chete ine makiromita makumi maviri ekudziya-up! Nokunyora kugamuchira muviri wako kuti uve pamusoro, kusagadzikana mamiriro ezvinhu, uchaita kuti uwedzere mumutauro.
Kunobva:
Bosquet, Laurent; Monpetit, Jonathan; Arvisais, Denis; Mujika, Inigo: "Migumisiro yeTapeering Mukugadzirwa: Meta-Kuongororwa. Mishonga & Sayenzi Mumitambo & Kuita Zororo 39 (8): 1358-1365, August 2007.