Mamhanyi Ekudzokera-ku-Kumashure Mijaho Pasina Kuuraya Muviri Wako

Zvemukati

• Koshesa zvinangwa zvako.
• Nguva yakwana.
• Ronga mberi.
• Vaka muviri wako.
• Tora zvakanaka.
• Ongororo ye

Pandinobata mutsara paWalt ​​Disney World Marathon munaNdira, anongova mavhiki masere chete mushure mekumhanya muPhiladelphia Marathon munaNovember. Handisi ndega. Vazhinji vamhanyi vanoedza kuita mari pahafu yemarathon kana kusimba kwemarathon nekuverevedza mumwe mujaho mumitambo yavo yekudzidzira. Michelle Cilenti, chiremba wemapfupa nemitambo bhodhi-akasimbiswa kuChipatara cheSpecial Surgery muNew York City, anoti anogara achiona vamhanyi vachiita mabasa maviri, kunyanya panguva yekudonha uye yechando kumhanya mwaka.

Asi kana iwe-seni-uchida kudzivisa rwendo kuenda kuPN, uno gadzirira sei muviri wako kune hukasha hwemakwikwi akawandisa akawanda mavhiki mashoma akaparadzana? Nekuchenjera ronga yako yese yekudzidzira kutenderera, isa pamberi zvinangwa zvako zvemujaho wega wega, simbisa muviri wako nekufamba kwenguva, uye-zvakanyanya kukosha - nyanya kutarisisa kupora. Heino maitiro. (Uyezve tarisa zvinhu izvi vese varapi vemuviri vanoda kuti vamhanyi vatange kuita ASAP.)

Koshesa zvinangwa zvako.

Magadzirisiro aunoita nhangemutange yega yega zvine basa. "Ndezvipi zvibodzwa zvako zvemujaho wekutanga maringe nemujaho wechipiri?" anobvunza Cilenti, ari zvakare murairidzi anomhanyisa kuUSATF.

Kunyange vamhanyi vane ruzivo vachigona kubata zviitiko zviviri izvi sekuedza kwekuvavarira, hazvina kukodzera kana kukurudzirwa kune vamhanyi vatsva, anodaro Cilenti. “Kana ari mumhanyi anongomhanya marathon imwe chete kana mbiri, zviri nani kuti usarudze imwe seyaunonyanya kukoshesa,” anodaro. Kunyangwe hazvo Philadelphia ichave yangu yegumi marathon, ini ndicharamba ndichiteerera kuraira kwavo uye ndoshandisa Walt Disney World seyakunda kukunda lap. (Funga imwe yeaya mabhaketi rondedzero- inokodzera hafu yemarathoni.)

Hafu marathoni anoita kuti iro riwedzere kuita-ingova nechokwadi chekuti mavhiki masere kusvika masere akaparadzaniswa, anoyambira John Honerkamp, ​​muvambi uye CEO weRun Kamp, inomhanya yekudzidzisa uye yekubvunza sevhisi. Kunyangwe ipapo, hauzoone zvimiro zvakaita saShalane Flanagan kana Desiree Linden (anokunda anotungamira we2018 Boston Marathon) achironga kumashure-kumashure-kumashure mujaho.

Sarudzo iri nani ndeyekuita yechipiri hafu marathon yako "A" chinangwa. "Unogona kushandisa nhangemutange nhamba yekutanga kudzidzisa uye nhangemutange nhamba yechipiri pakuita kwepamusoro," anodaro Honerkamp, ​​uyo akarairidza zviuru zvevamhanyi, achishanda nemakambani akaita seNew Balance neNew York Road Runners. "Hafu yekutanga marathon haitore zvakawanda kubva kwauri, saka kana uine mavhiki mana kusvika masere kusvika mujaho wechipiri, unenge wakanaka."

Asi kana zvasvika kune marathons, zvakasiyana ndezvechokwadi. "Ini ndinowanzotaurira vamhanyi vangu kumhanya nhangemutange nhanho uye kuita marathon nhamba mbiri sekushanya kunonakidza kweguta kana kumaruwa," anodaro Honerkamp, ​​uyo akamboita zvivindi zvakapetwa kaviri achishandisa nzira iyi, achimhanyisa mujaho wekutanga, achizadza mukurumbira vatambi vakaita seOlympic short track speed skater Apolo Ohno nemutambi wetenisi Caroline Wozniacki.

Kana iwe uri kusanganisa madaro, yakanaka imwe-mbiri combo ihafu yemarathon tune-up mujaho unoteverwa nemarathon mavhiki matatu kusvika matanhatu gare gare, anodaro Honerkamp. Tora vhiki mushure mehafu yemarathon senge kupora usati wadzokerazve mukudzidziswa.

Nguva yakwana.

Vamhanyi vane mavhiki masere vasara vanogona kudzoka mukudzidziswa pakati pezviitiko, nepo mapfupi mapfupi pakati pemajaho anofanirwa kutariswa kudzoreredza / kugadzirisa maitiro. (Ona: Ndinofanira Kureba Sei Kumhanya Mushure Mujaho?) Ndiyo nguva ipfupi yaunoda kuti ufambire mberi, anodaro Cilenti-aine angangoita mavhiki maviri ega ega ekudzoreredza uye taper, uye nzvimbo yekudzidzira pakati . "Zvinotora vhiki mbiri kuti uwane zvawanikwa kubva mukupedzisira kwako kumhanya, saka ndosaka pasina chikonzero chekuita kumhanya kwenguva refu vhiki risati rasvika marathon yako," anodaro Cilenti. Kunze kwekunge iwe uine iwo masere masere masere emakore pakati pemadzinza, kana Honerkamp kana Cilenti vanokurudzira kuita chero kwakaomesesa kurovedza pakati. Tarisa panzvimbo pane zviri nyore kusvika pakati pekuyedza.

Iwe aigona ronga vhiki dzako mu limbo seizvi: Pedza vhiki rekutanga kana maviri uchizorora, uchidzikira kumashure mukumhanya zvinyoro muvhiki rechipiri kana rechitatu, inopa zano Honerkamp. Pakupera kwevhiki yechina, vavarira kuita zvenguva dzose kurovedza kuremerwa nekushanda kuri nyore chete. Muvhiki shanu, tora imwe yemhando uye yakareba kumhanya-asi chete kusvika kune yepakati kuedza, anodaro Cilenti. Pakupera kwesvondo rechitanhatu, tanga kuchovha bhasikoro uchidzika mutepi yako kusvika mujaho wako unotevera pakupera kwesvondo rechisere.

Kana iwe uine mashoma pane masere masvondo pakati pezviitiko, chengetedza ese ekudzosa uye taper mazuva, asi cheka kumhanya kumhanya iko kunodiwa. Kana uchinzwa kuda kufamba asi usingade kukanganisa kupora kwako, edza kuruka kana kushambira: “Ndinoitawo kuti vamhanyi vangu vawedzere kurovedza muviri, kuitira kuti vagone kurova cardio yavo vasingarove makumbo avo,” anodaro Honerkamp.

Ronga mberi.

Sezvineiwo, ronga marudzi ese ari maviri sechikamu cheimwe hombe yekudzidzira kutenderera. “Munofanira kufunga nezvese pamwe chete,” anodaro Cilenti.

Kana mujaho zvakare wanga usiri chikamu chechirongwa, funga kuti sei uchida kudzokororwa. Kana iwe wakamhanyisa mumamiriro ekunze akaipa, nechando, kana kukanda mapfumo pasi mumutambo, iwe aigona edza zvakare, Cilenti naHonerkamp vanobvumirana. Case in point: Galen Rupp akadonha kunze kweNet'easter-yakatambudzwa 2018 Boston Marathon ine zviratidzo zvehypothermia, ndokuzounganidzwazve kuhwina Prague Marathon (ine yakanyanya kunaka nguva!) Kwapera vhiki nhatu.

Asi kana kusimba kwako kwaiva mhosva, fungazve. "Ndinokurudzira vanomhanya kuti vazive kuti sei vaine mujaho unotyisa," anodaro Cilenti. "Kana iri nyaya nekudzidziswa kwako, mavhiki mashoma haashanduke zvakanyanya, saka pamwe harisi iro zano rakanakisa kumhanyisa imwe nekukurumidza." (Iwe unofanirwa zvakare kufunga nezve izvi zvinhu usati wamhanya nekukuvara.)

Honerkamp anoti anoedza kutaura nevamhanyi vake kuti vasaite-overs mushure memujaho wakaipa. "Izvi hazviwanzo kushanda kana kupera zvakanaka," anodaro. "Zvakaoma chaizvo kumukira kune imwe marathon zvese mupfungwa nemumuviri masvondo mashoma gare gare."

Uye vanotanga, teererai kumusoro: Kana iwe uchangopedza hafu yako yekutanga kana yakazara marathon uye uri kufara kwazvo iwe haugone kumirira kuti uite imwe, ramba uchiverenga.

Vaka muviri wako.

Usati wagadzirisa kumashure-kumashure-kumashure hafu yemarathoni kana marathoni, ita shuwa kuti muviri wako wakagadzirira kuenda kure nekudzidziswa kwesimba. “Kusimbaradza ndicho chinhu chekutanga chisingaitwe nevamhanyi vakawanda,” anodaro Cilenti. "Tinoda kuona kudzidziswa kwechokwadi kwekudzivirira-chaizvoizvo kushandisa zviyereso panzvimbo yekurovedza muviri, kutarisa mahudyu, core, uye quads. Kazhinji, apo vamhanyi vanouya kuzorapwa, avo ndiwo mapoka makuru emasumbu asina simba. " Kuwedzera imwe kana maviri maekisesaizi akareruka kune yako yekudziya-kumusoro kana yejimu maitiro anogona kuita mutsauko mukuru, anodaro. Kana usina chokwadi, bvunza murairidzi anogona kukubatsira kugadzirisa chirongwa chekusimbaradza.

Pamusoro pazvose, ita shuwa kuti unoisa basa mumwedzi uye, hongu, makore pamberi pe "twofer" mazuva emujaho. "Kana iwe uchizoitira kumashure-kumashure-kumashure marefu marefu, iwe unofanirwa kuve neakanaka nzvimbo yekudzidzira uye imwe ruzivo nedaro rauri kumhanya kutanga naro," anodaro Cilenti. Cheka mashoma ega hafu marathon kana marathons usati wafunga kuwanda muchikamu chimwe chete. "Chokwadi unofanira kuva nemashure ekumhanya zvakanaka usati watanga kumhanya daro. Pamijaho yekudzokera shure, unofanira kunge uine ruzivo rwakanyanya."

Tora zvakanaka.

Chero zvaungaita, ita kudzoreredza kwako kwekutanga pekutanga. "Kudzorera ndicho chinhu chakanyanya kukosha chaungaite," anodaro Cilenti. "Kana iwe ukaisa mukudzidziswa ikoko-purogiramu yevhiki-gumi nematanhatu, vhiki makumi maviri-zvinoreva, muviri wako unodzidziswa kumhanya nhangemutange yako yechipiri mavhiki mashoma gare gare." (Ive neshuwa yekutevera aya ma-dos ekuti marathoni apore uye hafu yemarathon kupora.)

Usanetseke nezve kugwinya; haungawane chero chinomhanyisa kubatsirwa mumavhiki mashoma iwayo zvakadaro, anodaro Cilenti. Pane kudaro, tarisa kudzosa muviri wako kune yakasarudzika uye yakazorora-yakagadzirira mujaho mamiriro. Koshesa kudya kunovaka muviri, hydration, furo rolling, uye masaja emitambo kuitira kuti umhanye nhangemutange yako yechipiri uine simba rakawanda uye mafuta sezvawakamhanya nhangemutange yako yekutanga, anodaro Cilenti. "Dzidziso yese iyoyo inobuda nepahwindo kana usinga."

Chero nguva ipfupi kupfuura mavhiki mana pakati pezviitiko zvinofanirwa kutarisa chete pakupora, anodaro Honerkamp. "Zvakawanda zvinoenderana nekuti unonzwa sei," anowedzera. "Ini kazhinji handipe vamhanyi vangu chirongwa chaicho vhiki rega-rega kudzamara ndaona maitiro avari kuita kupora."

Kuti uone kufambira mberi kwako, ita cheki yemuviri. Kana iwe ukazununguka paunodzika masitepisi, uchifamba uchidzika zvikomo, kana kuenda kubasa, Cilenti anoti hausati wagadzirira kufambira mberi. "Mushure mekumhanya marathon kana hafu yemarathon, unonzwa uchimhanya pasi. Zvinowanzoitika kuti unzwe kurwadziwa uye kurwadziwa," anodaro Cilenti. "Kana mushure mevhiki rimwe kana maviri, uchiri kunzwa kusagadzikana, unoda imwe nguva." Funga kuona chiremba kana chiremba wepanyama pamberi peimwe nhangemutange inotevera.

Ongororo ye