6 Zvinhu Zvekumhanya Kochi Zvinogona Kukudzidzisa Iwe Nezve Marathon Kudzidziswa

Zvemukati

• Makomo ane basa chaizvo
• Usasvetuke kumhanya kwako basa
• Ronga kufamba zvinoenderana
• Tora nguva yekupora uye teerera kurwadziwa kwako
• Iwe unofanirwa kuisa mafuta ako kwenguva refu
• Kumhanya nevamwe vanhu kunoita kuti zvese zvive nyore
• Ongororo ye

Kukura muBoston, ndagara ndichirota nezvekumhanya iyo Boston Marathon. Saka pandakawana mukana unoshamisa wekumhanya nhangemutange yemifananidzo neAdidas, ndakaziva kuti ndaida kuzviita nemazvo. Chinhu chekupedzisira chandaida kwaive kupisa, kusagadzirira, kana (zvakanyanya) kukuvara. (PS Aya ndiwo mahotera akanakisa ekunyorera iyo Boston Marathon.)

Ndakatendeukira kuna Amanda Nurse, Boston-based run coach uye elite mumhanyi iye (nguva yake yemarathon ndi2: 40!), Iye akandidzidzisa kuti kuva nemunhu anokwanisa (anoziva yako kumhanya kumashure, kukuvara kwakapfuura, zvinangwa zvekudzidzisa, uye basa- hurongwa hwehupenyu) ita kuti kudzidzisa kuve nyore.

Zviri nyore pane zvaunofunga kuti uwane anokwanisa kumhanya murairidzi kungave munharaunda yako kana kure. Iwe unogona kutsvaga mumwe munhu kuburikidza neRoad Runners Club yeAmerica saiti kana kumira mune yemuno nyanzvi yekumhanyisa shopu (vazhinji vane varairidzi vavo). Iyo RUN S.M.A.R.T. Project zvakare inobatanidza vamhanyi nevarairidzi digitally. Kazhinji, murairidzi anozopfuura nenhoroondo yako yekumhanya newe pamwe nezvinangwa zvako, kugadzira chirongwa chekudzidzisa (uye kuchichinja sezvaunoenda), uye tarisa-newe nguva nenguva (zvichida mumunhu kuburikidza neboka kana one-on-one anomhanya kana kufona kana email) kuti uone kuti uri sei. Kana iwe ukarova mapundu mumugwagwa, ivo vanowanzo kuwanikwa kuti vataure kuburikidza nemhinduro uye marongero. (Onawo: 26 Mifungo Uinayo Uchiri Kumhanya Marathon)

Zvimwe zvidzidzo zvandakadzidza:

Makomo ane basa chaizvo

Kunyangwe iwe uchigona kuvatya (kana kuvasvetuka, kana kusaziva kwekuvawana), kumhanya makomo kukwira kwakasimba kwekurovedza muviri kwako, kuwedzera ese aerobic (kutsungirira) uye anaerobic (kumhanya uye kwakanyanya-kusimba) kugona, anotsanangura Mukoti. "Kusimudza ibvi uye kutyaira kwemakumbo kunodiwa kukwira chikomo kunogona kuvandudza fomu yako yekumhanya uye kunobatsira kuvaka mhasuru dzakasimba dzinodiwa kuti uwedzere simba paunenge uchimhanya."

Asi hazvisi zvese nezve huffing uye puffing kumusoro. "Chikamu chikuru chekumhanya kwechikomo ndicho chikamu chekudzika," anodaro Nurse. Tora Boston Marathon-vanhu vazhinji vanofunga kuti 'Heartbreak Hill', chinhambwe chemamaira ekukwira muNewton, ndicho chikamu chakaomesesa. "Chikonzero chinoita kuti inzwe kuomarara imhaka yekuti painodonha panguva yenhangemutange (pamakiromita makumi maviri, kana makumbo ako aneta kwazvo), uye nekuti hafu yekutanga yemujaho iri kudzika, ichiisa kushushikana kwakanyanya pamaquads ako, kunetesa makumbo ako nekukurumidza kupfuura kana kosi yacho yanga yakati sandara. "

Chidzidzo chakadzidzwa: Nekudzidzisa zvese kukwira nekudzika, muviri wako unojairira kuwanda kwebasa uye unozosimba uye wakagadzirira kuzviita pazuva remakwikwi, Mukoti anotsanangura. Kana iwe usina chokwadi kuti ndeapi akanyanya kumhanya makomo padyo newe, funga nezvemapoka akaita seNovember Project, iyo inowanzoshandisa makomo makomo mumaguta ekushandira kana zvitoro zvemuno, uko mapoka anomhanya angangomhanye kugovana nzira.

Usasvetuke kumhanya kwako basa

Kusanganiswa mukudzidziswa kwevhiki kwevhiki kana kumhanya kwetempo kunovandudza nzira iyo muviri wako unogadzira oxygen, ichikubatsira kumhanya nekukurumidza uye zvakanyanya hupfumi, Mukoti anodaro. Funga nezvavo se "mhando" inomhanya (pamusoro pehuwandu). "Izvi zvekumhanyisa Workouts hazvina kureba, asi zvakangooma nekuti uri kushanda nesimba kwenguva pfupi."

Chidzidzo chakadzidzwa: Pachirongwa changu chekudzidzisa, Mukoti akanyora mafambiro akasiyana-siyana kwandiri-kubva pakutsungirira kusvika pakumhanya. Kunamatira neimwe nhanho (yemunhu wese ichave yakasiyana zvichienderana nezvinangwa zvako) panguva dzakasiyana dzezvikamu zvekumhanyisa Workout ndicho chakakosha. Kutanga nemaminetsi mashanu-nyore jog yekudziya, wobva wachinja kuenda nekukurumidza kweminiti imwe nekuenda unononoka kweminiti ka10 (kana kwemaminetsi makumi maviri). Pedzisa nekumhanya kwemaminetsi mashanu kana kufamba kuti utonhorere pasi.

Ronga kufamba zvinoenderana

Paunenge uchidzidzira kumhanya nhangemutange huru, ungangove uine zvimwe zvipingamupinyi zvine chekuita nekufamba. Kwandiri, izvi zvaireva mazuva mashanu kubva muAspen (anenge masendimita mazana masere pakukwirira) kunopera kupera kwekudzidziswa kwangu pamwe nerwendo rwevhiki-refu kuenda kuCalifornia.

Pakukwirira, yako yekumhanyisa anomhanya angangoita zvishoma zvishoma, anodaro Mukoti. Kubva kuve munzvimbo yepamusoro-soro kunoderedza huwandu hweoksijeni tsandanyama dzako dzinowana (uye iwe ungazowana zvichinetsa kufema), ako mamaira nguva anowanzo rasara nemasekondi gumi nemashanu kusvika makumi matatu. (Iyi saiti inogona kukubatsira kuona nguva dzako zvichienderana nekukwira kwawakaita.) "Kune vamhanyi vari kufamba uye vanongoda kuita kudzidziswa kwavo kunzvimbo dzakakwirira, ingoziva nezvekuwedzera kuomarara kwainoisa pamuviri wako uye usaite' "zvanyanya."

Chidzidzo chakadzidzwa: Ronga "pasi masvondo" (mavhiki ane mashoma mamaira) kutenderedza kufamba kwako. "Zvinobatsira kutora svondo pasi pemasvondo matatu kusvika mashanu, zvinoenderana nemunhu," anodaro Nurse. "Mukati mevhiki ino, vazhinji vanomhanya vachidonha pakureba kwenguva refu uye kazhinji vanodzora mamaira evhiki nevhiki ne25 kusvika makumi mashanu muzana yemakiromita avo epamusoro muchikamu chekudzidzisa kusvika zvino." Izvi zvinokubatsira kuti unzwe kuzorodzwa uye kugadzirira kuita rako rinotevera svondo rekudzidzisa, anodaro.

Tora nguva yekupora uye teerera kurwadziwa kwako

Mavhiki mashoma mukutanga kwekudzidziswa kwangu, banga mumhuru yangu rakatanga kuita. "Kusateerera muviri wako ndiko kukanganisa kukuru kunoitwa nevamhanyi, kunyanya avo vanodzidzira marathon yavo yekutanga kana mujaho," anodaro Nurse. Dambudziko nderekuti, kumhanya nepadiki kunetsekana nemarwadzo (nekutya kudonha kumashure muchirongwa chako chekudzidzisa) kunogona kutungamira kukuvara kukuru uko kuchakudzosera kumashure zvakanyanya kumberi.

Neraki, nerubatsiro rwaMukoti, ndakakwanisa kuita musangano wechiropractic (murume wake, chiropractor wepamutemo weBoston Athletic Association zvakare ane Wellness muMotion, yemitambo chiropractic femu kwaanobata vepamusoro nevamhanyi vekutandarira pane reg). Mushure mekurapwa zvakapfava izvo zvakabatsira kupwanya turu turu mugumbo rangu uye kucheka kumhanya kumwe muhafu, ndakange ndadzoka pagwara.

Chidzidzo chakadzidzwa: Kana iwe ukaona chimwe chinhu, kunyangwe iri yako IT bhendi kana pasi petsoka dzako, izvo zvisinganzwike chaizvo, gadzirisa nazvo ipapo, anodaro Mukoti. "Zvirinani kupotsa kurovedza muviri wozowana kurapwa kwaro kana kuzorora pane kudzidzisa kwariri uye kuita kuti riwedzere." Kunyangwe zvirinani: Pre-kuronga massage kanenge kamwe pamwedzi uye gadzira chando kana Epsom munyu mabhati, kubatsira kupora uye kudzikisa kuzvimba, post-refu kumhanya maitiro, anodaro. Mamwe mafomu ekudzoreredza-kapu, kupupuma furo, mabhati echando, kutambanudza-yese nguva yekudzoreredza rubatsiro, zvakare.

Iwe unofanirwa kuisa mafuta ako kwenguva refu

Kunyangwe iwe uchimhanya hafu-marathon isina chinhu kunze kwemasipi mashoma emvura (ane mhosva), kudya kwakaringana uye hydration zvinoratidza zvakanyanya kukosha paunenge uchikwirisa mamaira ako. Muviri wako unongova nesimba rakawanda-uye pakupedzisira, rinopera. Asi chero chikafu kana chokunwa hachizocheke. "Rimwe remazano akanakisa andakambopihwa kana kurovedzwa marathon yangu yekutanga yaive yekuyedza mafuta ezuva rangu rekumhanya mukati menguva refu," anodaro Nurse.

Chidzidzo chakadzidzwa: Ratidza kuti chii chinonyanya kushanda muviri wako (chimwe chikafu, semuenzaniso, chinogona kukonzera nyaya dzemudumbu kune vamwe vanhu). Kuronga pakushandisa Gatorade padivi pekosi? Tsvaga kuti ndedzipi rudzi dzavanoshandisa (muBoston iri Gatorade Endurance Fomula) uye odha zvimwe zvako kuti udzidzise nazvo.

Kumhanya nevamwe vanhu kunoita kuti zvese zvive nyore

Ndinoda solo jogs. Asi kumhanya kwenguva refu kunogona kuve chaizvo, chaizvo kureba-kunyangwe iine podcast, isingaperi mumhanzi, kana kufona kuburikidza nemaearbuds. “Murairidzi wangu anoshamisa pakubatanidza varairidzi vake nevamwe vamhanyi,” anodaro Nurse. "Saka kana ndichifanirwa kuita yekumhanyisa mhanyisa kurovedza muviri, iye anofananidza kukwiridzira kwangu nevamwe ', izvo zvinoita kuti zvive nyore kwazvo."

Chidzidzo chakadzidzwa: Zvitoro zvekumhanya zvemuno (Heartbreak Hill Running Kambani kuno muBoston inomirira Mugovera am kumhanya, mamwe acho ari munzira yeBoston Marathon), studio dzekudzidzira, kana zvitoro zvemitambo zvinowanzo gashira boka kumhanya kwaunowana vanhu vane pfungwa dzakafanana vangangodaro kudzidzira chimwe chinhu sezvauri. “Ndakaita hushamwari hukuru nevamhanyi nenzira iyi,” anodaro Nurse.

Ongororo ye