5 Matipi ekumhanyisa Negative Splits Kune Akanaka Mhedzisiro

Zvemukati

• Ongororo ye

Wese mumhanyi anoda PR. (Kune vasiri vamhanyi, ndiwo mujaho-taura yekurova yako pachako rekodhi.) Asi kazhinji kazhinji, kuedza kwakamhanyisa-mhanya kunoshanduka kuita madzinza anorwadza panzvimbo pemarekodhi akaputswa. Ndeipi kiyi yekukwirisa yakakwana hafu-marathon? Kuva asina kunaka-ndiko kuti, kumhanya kwakashata kupatsanuka. Kwemadzinza akareba kupfuura maminetsi gumi nemashanu, zvakashata zvakapatsanurwa-zvichimhanya iyo yechipiri hafu yemujaho nekukurumidza kupfuura yekutanga-inozobuda nguva dzinokurumidza. Vavarira kumhanya hafu yekutanga kusvika kune maviri muzana zvishoma nezvishoma kupfuura yechipiri hafu.

"Inofanira kuva yechipiri kumhanya nenzira iyi," anodaro Greg McMillan, munyori ane mukurumbira, musayendisiti wezvekuita muviri, uye murairidzi paMcMillan Running. "Ndinoda mantra yekudzidzira 'mamaira ekupedzisira, mamaira akanakisa.'" "Zviri nyore kwazvo kutanga zvishoma nezvishoma uye kupera nekukurumidza kupfuura imwe nzira yakatenderedza!" anodaro Jason Fitzgerald, we2: 39 marathoner, murairidzi, uye muvambi weStrength Running. Kazhinji, vamhanyi vanomhanya zvakanyanya, vachiedza "kubhenga" nguva - zano rinoshandiswa nevakawanda kuzvipa cushion pakupera kwenhangemutange. Iri bhizinesi rine njodzi, uye iro rinokuisa iwe kuti urove nekupisa mumashure mamaira, washandisa zvese zviripo zvemagetsi zvitoro.

Kutarisira kupatsanurwa kwakashata ingangove iri zano riri nani. Hazvina mhosva kuti zvinangwa zvako ndezvipi, kumhanyisa kumhanya hafu yechipiri ichakubatsira iwe kuzvizadzisa. Kanganwa "kubhengi" nguva-uye iwe uchazviponesa kubva ku "tsaona uye kupisa." Heano maitiro aunogona kurovedza kumhanya "zvakaipa" kuti uve nechiitiko chakanaka pazuva remujaho.

Dzidzira Kumhanya Kwakashata Kupatsanurwa Mukudzidzisa

Kuzadzisa kufambira mberi kwevhiki nevhiki kunomhanya nekupatsanurwa kwakashata kunozobatsira kuita kuti muviri wako umhanye nekukurumidza paunenge wakaneta. uye bonyora tsika yacho mumakumbo ako nemapapu. McMillan anokurudzira kupedzisa makumi manomwe neshanu muzana ezana rekudzidzira rinomhanya nenzira yakapfava, yekukurukurirana, wobva wazvitora kune yako 10K nhangemutange kumhanya kana kukurumidza kwekota yekupedzisira. Imwe sarudzo ndeyekupwanya Workout yako kuita zvikamu zvitatu. Kana iwe uchimhanya kwemaminetsi makumi matatu, jog maminetsi gumi ekutanga nenzira inononoka, yepakati gumi pakumhanya-pakati, uye yekupedzisira gumi nekukurumidza. "Uku kurovedza kunobatsira kukudzidzisa iwe uko wako 'mutsetse mutsvuku' uriko," anodaro McMillan.

Iwe unogona kutodzidzira kufambira mberi pane nyore kwenguva refu kumhanya. Kutanga kunonoka uye kugadzikana mune yakasununguka nhanho. "Makiromita mashoma ekupedzisira iwe unogona kumhanyisa zvishoma nezvishoma kana iwe uchinzwa zvakanaka, kupedzisa panoperera nekukurumidza kwako kwekumhanya nhanho nhanho," Fitzgerald anodaro. (Unoda chirongwa chekudzidzisa? Tsvaga iyo hafu yemarathon chirongwa chekudzidzisa chakanakira iwe!)

Imwe neimwe vhiki, ita yako yakareba kumhanya "kukurumidza-kupedzisa," uchipedzisa mamaira ekupedzisira padanho rako rekumhanya nhanho. Kana iwe uchimhanya kwemaminetsi makumi mapfumbamwe, mhanya iwo ekutanga 60 kusvika 75 maminetsi pane yako yakajairwa yekumhanyisa nhanho, asi mhanyisa zvishoma nezvishoma pamusoro pekupedzisira 15 kusvika 30 maminetsi ekumhanya. "Inzira inonakidza yekupedzisa!" anodaro McMillan. Mune chero dzidziso yekudzidzira, gadzirisa yako yekukurumidza-kupedzisa yakareba kumhanya kusvika matatu kusvika mashanu mashanu, nekuti ivo vari kunyanya kubhadhara mutero.

Mhanya Negative Splits muTune-Up Race

"Mitambo yeTune-up yakakosha zvisingaenzaniswi kwete chete zvekukunda majeti ezuva remitambo, asiwo nekudzidzira kugadzirira mujaho, kuwana fungidziro chaiyo yehutano hwako, uye kubatsira kugadzirisa hunyanzvi hwemujaho," Fitzgerald anodaro. Kana chinangwa chako chiri hafu-marathon, tora 10K kusvika 10-mamaira mujaho mavhiki matatu kusvika mana zuva guru risati rasvika. Kana iwe uchimhanyisa marathon, ronga hafu-marathon mavhiki mana kusvika matanhatu usati waronga kumhanya 26.2. (Uye kugadzirira muviri wako ingori hafu yehondo-iwe unozoda iyi yepfungwa marathon yekudzidzisa chirongwa futi.)

“Chinangwa chemijaho yekutamba iyi hachina chekuita nenguva yekupedza,” anodaro McMillan. "Asi, tarisa pa sei unomhanya nhangemutange." Zvinoreva: Dzidzira kutanga uchinonoka pakati pemhomho yevamwe vamhanyi, vaoni vachikufarira, uye kumwe kufara kunounza zuva remujaho. Kana uri mujaho we10K, McMillan anoti, mhanya mamaira mana ekutanga chinangwa hafu-marathon kumhanyisa, wobva wamhanyisa pamusoro pekupedzisira 2.2 mamaira kuti upedze wakasimba.Uchave nemukana uri nani wekurovera zvese zvinangwa zvako uye kupatsanurwa kwakashata pazuva guru.

Enda kune peji rinotevera kune mamwe matatu matipi enyanzvi!

Gadza Chinangwa Chaicho

"Kana chinangwa chako chiri kukurumidza kupfuura icho iwe chaunokwanisa kumhanyisa, zvingave zvisingaite kumhanyisa kukamura kwakashata," anodaro Fitzgerald. Shandisa nhangemutange yakaenzana Calculator kuseta chinangwa chinoenderana netune-up nhangemutange yako kana kudzidzira kwakaoma kumhanya nechinhambwe chipfupi. Chimwe chinhu chakaita seMcMillan's Running Calculator online kana iyo McRun app yeIOS uye Android ichakubatsira iwe plug munguva dzakapfuura dzemujaho kuti usarudze chinangwa chaicho.

Mukudzidzira, ita mamwe maekisesaizi ekumhanya-kunge mamaira matatu kusvika matanhatu pachinangwa hafu-marathon nhangemutange-kuboora tempo mumuviri wako. "Kunyatsoenderana nekumhanya kwechinangwa chako kunokubatsira kuti urege kutanga nekukurumidza nekuda kwekunakidzwa kwezuva remujaho," McMillan anodaro.

Kutanga Zvishoma paRace Day

Apo pfuti yokutanga ichirira, dzivisa muedzo wokusveta. Tanga nenhanho ingangoita masekonzi gumi kusvika makumi maviri inononoka pane tempo yako yechinangwa. Funga nezvazvo sekudziya-kumusoro. Mushure memamaira imwe kana maviri, gadzikana munhanho yako yechinangwa. "Marudzi anofanirwa kunzwa kuve nyore kwekota yekutanga, yepakati-yakaoma pakati, uye yakaoma kwazvo mukota yekupedzisira," anodaro McMillan. Saka kana uri kutarisira 2:15 half-marathon-a 10:18 pace-run kusvika kumakiromita matatu ekutanga pa10:30 pace, zvino enda kune yako 10:18 pace yepakati pemamaira. "Izvi zvinosiya mukana wakakwana wekumhanyisa panguva yekupedzisira mamaira matatu, nekuti haungapise kuburikidza nesimba rakawandisa uye mafuta pakutanga mujaho," anodaro Fitzgerald.

Kana iwe uchida rubatsiro, tanga kumberi kumashure mupakeji kana neboka rinononoka kupfuura zvaunowanzozvimanikidza kuti uende zvishoma. Asi yeuka: "Mujaho wakawanda nezvepfungwa pane muviri," McMillan anodaro. “Unofanira kurangarira izvozvo iwe vari kutonga."

Tora Mutambo Wako Kutarisana

"Kupedza kutsanya kunonyanya kufunga," anodaro Fitzgerald. "Zvakakosha kuvimba nekudzidziswa kwawakaita uye kubvuma manzwiro ekumhanya nekukurumidza pamakumbo akaneta, anorwadza."

Kupedza mujaho nekukurumidza kupfuura zvawatanga hazvisi nyore. Asi ndizvo zvaunenge wakadzidzira, uye zvinorwadza zvishoma pane imwe nzira. Vimba zvinoratidzwa nesainzi-kuti kutanga zvishoma zvishoma kunobatsira kuti uende nekukurumidza pakupedzisira. Akafemerwa kurova gwara? Nyorera mumwe wemijaho gumi yepamusoro yevakadzi munyika!

Ongororo ye