Iva nechokwadi kuti Wakagadzirira Marathon yako
Nguva refu ndeye chikamu chinokosha chekudzidzira marathon. Nguva yako yakareba ndeyekureba kwako kwevhiki uye unofanirwa kuitiswa pakukurukurirana , kazhinji paanenge 70-75% yemadhora eHR. Nzira dzakawanda dzinoputika-mu-kudzidzira dzinobva kunze makiromita makumi maviri kuti dzive nenguva refu.
Heano mamwe mazano ekugadzirisa kuti nguva yako yakareba inobatsira kukugadzirira zvakakodzera marathon yako, saka iwe unonzwa wakagadzirira uye une chivimbo kune zuva remujaho.
1 - Ongorora Nezvokupfeka uye Zvokudya
Funga kuti iwe unotora nguva yakareba sei "gadziriro yekugadzirisa" ye marathon yako. Iwe unoda kuedza kudya kwakasiyana-siyana mumhanya, zvakadai sesimba gels uye chese , uye ona izvo zvinokubatsira iwe. Uyezve, edza kuongorora kuti zvipfeko zvinonzwa zvakanyanya sei kuitira kuti utange kuronga marathon yako. Iwe hausi kuda kuedza chero chinhu chitsva pamusika wekurwisa marathon zuva.
2 - Tora Nyore Zuva Zuva Rako
Iva nechokwadi chekuti iwe unowana zororo zvakawanda usiku huno, uchitarisira maawa masere ekurara. Zuva risati rasvika kana mazuva maviri musati mava nenguva refu mushure mokunge mushure mokunge mave zuva rinofanira kuva zuva rakakwana rokuzorora Kana iwe uchidzidzisa zuva rakasati rasvika, rinofanira kunge riri nyore kumhanya kana kushanda.
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3 - Idya uye Imwa Chinhu Usati Watanga
Iwe unofanirwa kudya chiduku chiduku anenge 1 1/2 kusvika maawa maviri usati watanga kumhanya. Sarudza chimwe chinhu chakakwirira mumakhahydrates uye chakasara mumafuta, fiber, uye mapuroteni. Mimwe mienzaniso yebasa rinotanga kushanda rinosanganisira: a bagel ane peanut butter; bhananisi uye simba; kana ndiro yechando inotakura nekombe yemukaka. Gara kure nemafumi, zvakakora, kana zvakanyanya-fiber, sezvo zvinogona kukonzera kuora kwepamuviri .
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4 - Shandisai uye Eat Zvakakodzera Kutungamirira kusvika kuMhanya
Mazuva maviri usati wapera (uye marathon yako) inofanira kunge yakakwirira mazuva. Iwe unofanirwa kuve nechokwadi chekuti iwe unowedzera chikamu che carbs mukudya kwako, kwete iyo yakawanda makori. Carbo-loading hazvireve kuti iwe unofanirwa kudya mahwendefa matatu epasita kuti udye! Chinoda makumi masere makumi matanhatu nemakumi mashanu emakoriro kubva ku carbs mumazuva iwayo. Iwe unogona kunge uine mapuroteni asi, somuenzaniso, panzvimbo yekuve nehuku nemucheka, ivai neiri nehuku. Inwa mvura yakawanda uye isiriocolic fluids. Kunwa doro hakusi kungokuvhiringidza chete, asi kunogona kukudzivirirawo kuti urege kurara zvakanaka usiku.
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5 - Ita Zuva Rako Rinomhanyira Panguva Yakadaro Seyako Marathon
Iva nechokwadi chekuita dzimwe nguva yako yakareba panguva imwe chete yemusi iwoyo marathon chaiwo achaitwa kuti uzive nekushanda panguva iyoyo. Iwewo uchange uchitanga mararamiro emusati wamboita kuti iwe uzokwanisa kuita musi we marathon.
6 - Usapfuura Mireji
Kuzvivaraidzo zvekuvaraidza, njodzi dzekumhanya zvinopfuura makiromita makumi maviri kupfuura zvingabatsirika. Iwe haufaniri kunge uchitamba 26.2 maira sekudzidzira kumhanya kuti uone kuti unokwanisa kupedzisa marathon.
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7 - Dzidzira mazano ekufunga
Tora nguva yako yakareba semukana wekushanda pane zvose mano ekufunga achakubatsira kuburikidza ne marathon yako. Edza kushandisa mifananidzo, kutarisa, uye kuzvitaura kuti uwedzere kuoma mupfungwa.
Zvimwe:
8 - Tora Miviri Yako Zvakarurama Kana Wapedza
Ita imwe kutarisa mushure mokumhanya kwako uye, kana iwe uchikwanisa kuzvitsungirira, tora bhati rekuchenesa kuti udzikise kusuruvara kunetseka uye kuneta. Gare gare muzuva, saka vamwe vanofamba kana kuti nyore mabhasikoro kuti vasunungure makumbo enyu.