Cold Weather Kumhanya Matipi kubva kuElite Marathoners

Zvemukati

• Pfeka
• Fuel Zvirinani
• Gamuchira 'Mill
• Nyore Mairi
• Shake It Off (Chaizvoizvo)
• Iva Mumhanyi weChando
• Ingoenda kunze uko
• Kuzvikudza Zvishoma (Kana A Roti)
• Warm Your Main Mover Tsandanyama
• Ongororo ye

Ah, chitubu. Tulips iri kutumbuka, shiri dzinorira… kunyangwe iyo isingadzivisike kunaya kwemvura inoratidzika kunge isinganaki kana paine mirwi yechando pasi. Kungofunga nezvaApril naMay kunogona kuita kusaina kwehafu kana yakazara marathon kunzwika sepfungwa huru. Kusvika iwe waona kuti kurovedzwa mujaho zvinoreva kuti kumhanya mune inotonhora mamiriro ekunze ikozvino.

Asi usachinje pfungwa dzako. "Kuva nechimwe chinhu pakarenda kunobatsira kungokuburitsa kunze kwemukova munguva yechando iwe usati wakurudzirwa," anodaro Sara Hall, mutambi weAsics, ari kumhanya kwake kwekutanga LA Marathon munaKurume. Chii chimwe: "Ndinoona kuti inondigadzirira mujaho wacho zvakanaka, sezvo marathoni mazhinji anotanga mangwanani-ngwanani, kana kwave kutonhora." Kurovedza kuburikidza mwaka wechando hakuna kunaka-asi usasarudze kunyoresa izvozvi! Takataura naHall nevamwe vanomhanya matipi avo epamusoro ekudzidzira muchando. (Heano mamwe ekukurudzira: Iwo gumi Akanakisa Marathoni Ekufamba Nyika.)

Pfeka

All-Athletics.com

Iwe wakambozvinzwa kare: Kuisa ndiko kiyi. Asi kune yakaoma, yakareba marathon yekumhanyisa kumhanya, iwe haudi kukura matara, anodaro Hall. "Chinhu chikuru chandichaita chokwadi chekuti ndine chimwe chinhu chiri pamusoro wangu nenzeve, seAsics Felicity Fleece Headwarmer ($ 18; asicsamerica.com)," anodaro. Sezvo kudzidzira marathon kumhanya kunogona kunetsa, Hall dzimwe nguva inofarira maoko mapfupi, kunyangwe kuchitonhora. Pamazuva iwayo (uye pazuva remujaho), achapfeka Asics Arm Warmers ($ 10; asicsamerica.com). "Huru bvisika bvisika," anodaro.

Fuel Zvirinani

Mifananidzo ye Corbis

"Munguva yechando, ndinonzwa kupenga uye ndaona kuti ndinofanira kudya mbuva yekudya kwemangwanani kuti ndigare pamwe chete navo kusvika kumagumo ebasa rangu," anodaro Shalane Flanagan, mukwikwidzi wepamusoro anomhanya Boston Marathon muna Kubvumbi. Kuenda kwake: Tsandanyama Mukaka makeke uye kofi yebhotoro. Uye usakanganwa hydrate uye kupora post-kumhanya. "Vanhu vazhinji havazive kuti vachiri kurasa dikita kunyangwe kuchitonhora," anodaro. "Ndinoedza kunwa mvura yakawanda ndisati ndapedza uye shure, uye ndinonamatira nemaitiro angu - chidimbu chemuchero uye KIND bar."

Gamuchira 'Mill

Mifananidzo ye Corbis

"Ini handisi kunyatsofarira treadmill, asi dzimwe nguva hazvidzivirike, kunyanya kana mamiriro acho aine chando zvine njodzi," anodaro Hall. Asi panzvimbo pekunzwa kusvotwa, Horo anombundira mamaki ake ekutsika: "Ndiyo nzira yakanaka yekubuda munzira yangu yakajairika," anotsanangura. "Ini ndinokwidza nhanho dzangu nezvimwe zvishoma zvishoma pane zvandiri kugadzikana nazvo. Kumanikidzwa kubva pandiri kuenda-kunhanhira nebhanhire richindidhonza pamwe chete inzira yakanaka yekupwanya iwo mabani," anodaro. (Edza iyi Exclusive Treadmill Workout Kubva kuMile High Run Kirabhu.)

Nyore Mairi

Mifananidzo ye Corbis

Zvinotora nguva yakareba kuti mhasuru dziye mukati mechando, saka tora nguva kutambanudza zvine simba usati wamhanya uye kurerukirwa mukumhanya kwako. Rimwe zano: Zvipe wega wega wega massage pre-run. Horo inoshandisa softball kana furo roller isati yamhanya kuti isunungure fasica uye mhasuru nyama. "Ndinoimhanya zvishoma pamusoro pemhasuru dzangu, ndichipedza imwe nguva ndichiwedzera kunzvimbo dzakasimba," anodaro. (Tarisa Iyo Yakanyanya Kudziya Yekudziya Kune Chero Rudzi Rwekushanda.)

Shake It Off (Chaizvoizvo)

Mifananidzo ye Corbis

"Ndinoda kuzunza maoko angu ndichimhanya," anodaro Nike Master Trainer Marie Purvis. "Izvi zvinokubatsira kuti usasimudza mapendekete ako (izvo zvatinoita kana tichitonhora), uyezve zvinokubatsira kuti urambe wakamira zvakanaka uchimhanya."

Iva Mumhanyi weChando

Mifananidzo ye Corbis

“Pandinomhanya muchando, handingopfeki zvinodziya chete, asi kuti ndinomhanya neshangu dzangu (ndinopfeka Nike Zoom Terra Kiger 2) nekuti kune rutsigiro rwakanyanya,” anodaro Purvis. Iwe unofanirwa zvakare kugadzirisa matanho ako. "Pandinomhanya muchando, ndinoedza kuita kuti nhanho dzangu dzive diki uye nditore matanho kuti ndisatsvedza," anodaro Flanagan.

Ingoenda kunze uko

Mifananidzo ye Corbis

"Kana ini chaizvo handidi kuenda kunze uko, ndinofunga nezvekuti muviri wangu ndicharwadzisa zvakadii pazuva renhangemutange kana ndikasamhanya, "anodaro Purvis." Kudzidziswa hakusi kwekukurumidza kugadzirisa, handisi kuzo kuita zviri nani pasina kuisa basa," anozviudza kudaro.

Flanagan anoshandisa hunyengeri hwepfungwa kuti azvibudise kunze kwemusuwo kunyanya mazuva anotonhora. “Ndicharonga kuzvipa mubayiro wokunakirwa zvakanaka pandinosvika kumba (shawa inopisa, moto unotonhorera, cocoa inopisa) uye ndinofunga nezvekukodzera kwandichaita munhangemutange yangu iri kuuya. Asi, kazhinji, ndinozvibata. kumusana nekuda kwekuoma uye ndizviudze kuti shasha dzechokwadi 'dzinoshanda nesimba pasina ari kutarisa!'" (Ona mamwe mazano epfungwa mu9 Smart Running Tips kubva kuShalane Flanagan.)

Kuzvikudza Zvishoma (Kana A Roti)

Mifananidzo ye Corbis

"Ini ndinoshandisa Strava, inomhanya GPS tracker, kukurudzira kuti ndibude pamusuwo. Kuziva kuti ndichatumira mhedzisiro yangu yekumhanya mushure mezvo kunondibatsira kuti ndiende," anodaro Kara Goucher, Oiselle-anotsigirwa pro-marathoner. "Mushure mekumhanya kwangu, ndinobatanidza wachi yangu yeSoleus kuStrava ndobva ndawana zvakawanda zvemados uye makomendi kubva kuvanhu vachindiudza kushinga kwandakaita kubuda pamusuwo."

Warm Your Main Mover Tsandanyama

Mifananidzo ye Corbis

“Ndinoda kuona kuti makumbo angu ezasi (mhuru nemawoko) anowedzera kudziya,” anodaro Goucher. "Masokisi angu eZensah ekutsikirira anochengeta ropa richitenderera mumakumbo angu ese, pamwe ndibatsirei kuti ndipore nekukasira izvo zvakakoshesa kutonhora kwemamiriro ekunze."

Ongororo ye