Zvese zvaunoda Kuti Uzive Nezve Marathon Kudzidziswa kweVatangi

Zvemukati

• Wagadzirira Kumhanya Marathon Here?
• Kudzidzira Mujaho wakazara Marathon Vs. Kudzidziswa kweHalf Marathon
• Nzira yekuwana Nayo Yakakodzera Marathon Yekudzidzisa Chirongwa cheVatangi
• Isiri-Kumhanya Cardio Kushanda Mune Yako Marathon Yekudzidzisa Chirongwa
• Nei Kudzoreredza Kuchikosha
• Gear Unoda Kumhanya Marathon
• WTF Unodya Usati Wasvika uye Panguva YeMarathon?
• Ongororo ye

Saka iwe unoda kumhanya marathon, huh? Pamwe hauna kuita sarudzo yekumhanya mamaira 26.2 zvishoma; uchifunga kuti avhareji yekupedzisa nguva ndi4: 39: 09, kumhanya nhangemutange ibasa rakakomba raunoda kuitisa mumuviri nepfungwa kugadzirira. (Inoenderana: 4 Dzisingatarisirwe Nzira dzekudzidzisa Marathon)

Usarega izvozvo zvichikutyisa iwe, zvakadaro! Chero ani zvake anogona kumhanya nhangemutange; ruzhinji rwacho nderwepfungwa, uye kana uchitenda kuti unogona kumhanya 26.2 mamaira, uchadaro. Asi iwe uchiri kuda chirongwa chakasimba sezvo yakawanda yekudzidzira marathon ichidzika kusvika pakugadzirira sezvinobvira. Pano, zvese zvaunoda kuti uzviite kune (uye kuburikidza) nemujaho zuva.

Wagadzirira Kumhanya Marathon Here?

Kuenda kubva ku zero kuenda ku26.2 zvinogoneka asi pamwe isiri zano rakakura. Kana usati wambomhanya chaizvo kare, kana kuti uchijairira kubuda mamaira matatu, zvakanaka - asi unofanirwa kuita zvakati wandei pane kungotora chirongwa chekudzidzisa kubva paInternet.

Kutanga, iwe unofanirwa kuziva paumire pakukuvara-kuchenjera, anodaro Melanie Kann, murairidzi anomhanya weNew York Road Runners. "Kana paine chero marwadzo anonetsekana nemarwadzo zvinopinda muchirongwa, kuwedzera mamwe mileage hazvisi kuzobatsira mamiriro ezvinhu," anodaro Kann. "Chokwadi tariswa nedhipatimendi remitambo kana zvichidikanwa, kana kushanda nePT kuti uone kuti timu yako yerutsigiro uye simba rose uye rejimendi yekufamba iripo." (Yakabatana: 5 Zvinhu Zvepanyama Therapists Vanoda Vanomhanya Kuti vatange Kuita Izvozvi)

Kunyangwe kana zvese zvave kushanda, iwe unofanirwa kunge uine hwaro hwepasi pekutanga usati watanga marathon chirongwa chekudzidzira chevatangi- izvo zvinoreva kuti wapedza kanenge mwedzi uchimhanya mamaira gumi nemashanu kusvika makumi maviri pasvondo mazuva matatu kusvika mana anomhanya, futi sekudzidziswa kwesimba, kudzidziswa kwemuchinjikwa, uye kushanda nesimba kupora, anodaro John Henwood, murairidzi anomhanya anotungamira chirongwa cheNew York cheMile High Run Club marathon. Zvakare, tarisa marathon ekudzidzisa marongero iwe awasarudza kushandisa. Ndeipi nhanho yekutanga kumhanya kwenguva refu? "Kana yako yekutanga refu kumhanya iri mamaira matanhatu, iwe unofanirwa kukwanisa kuzviita pasina kunetseka kukuru," anodaro Henwood. (Zvakaenderana: Iyo 12-Vhiki Marathon Yekudzidzisa Yekurongeka yeVamhanyi Vepakati)

Mutemo wakawanda wechigunwe kana uchiuya kumarathon ekudzidzisa marongero evatangi vekutanga ndeyekuti urege kuwedzera mamaira ako neanopfuura mamaira nehafu paunotanga, anowedzera - saka kana uri kutanga kubva kunzvimbo ine mamaira matatu ndeako nzvimbo yekunyaradza, iwe unofanirwa kuvaka mune yakakwana pre-yekudzidzira nguva yekuvaka izvo usati watanga yako chaiyo yekudzidzira chirongwa. "Funga nezvehurongwa hwako hwekudzidzira seimba kana kunyange chivakwa chihombe," anodaro Kann. "Kutanga nenheyo uye zvishoma nezvishoma kuvaka kusvika pakakwirira. Chimiro chakangosimba sehwaro hwacho, uye zvakafanana zvinoshanda pakudzidziswa kwako."

Kudzidzira Mujaho wakazara Marathon Vs. Kudzidziswa kweHalf Marathon

Uh, zviripachena, urikugadzirira kuvharazvakapetwa mamaira, unova musiyano mukuru kwazvo. Asi maererano nedzidziso, musiyano mukuru ndewechokwadi kumhanya kwenguva refu. Panzvimbo pekukurumidzira kunze gumi nerimwe kana gumi nemaviri mamaira, unenge uchitema kusvika gumi nemana kana makumi maviri mamaira zvichienderana nechirongwa chako. Izvi zvine simba rakawanda pamuviri wako.

Apa ndipo apo kudzidzira simba kaviri pasvondo kunogona kukubatsira, anodaro Henwood. "Kwese-kwakatenderedza mamiriro ezvinhu ari kuzowedzera simba rako kuyerwa uye kukubatsira iwe kuva mumhanyi ari nani kana uchienzaniswa nekumhanya chete." Iwe unogona kukwanisa kuwana nekusvetuka izvi muhafu yemarathon yekudzidzira hurongwa, asi kwete ye26.2. (Inoenderana: Iyo 5 Yakakosha Muchinjikwa-Kurovedza Workouts Vese Vanomhanya Vanoda)

Chimbofunga izvi, zvakare: Hafu marathon yekudzidzira masekonzi anowanzo kupedza gumi kusvika kumavhiki gumi nemaviri, nepo marathon ekudzidzira masekonzi anowanzoita mavhiki gumi nematanhatu kusvika makumi maviri, anodaro Kann. "Izvi zvinoreva nguva yakareba kwenguva yakareba iyo muviri wako uri kutsungirira kushungurudzika kwekudzidzira, saka kuisa pamberi kuzorora uye kupora kwakakosha," anodaro. Edza kusanganisa kumhanya kwako nekuita kumhanya pane tsvina kana mavhu kupesana negwara rekupa kupa majoini ako zororo, uye kuwedzera mumakomo kuti uchinje nzira yaunoshandisa nayo mhasuru dzako uye kudzivirira kukuvara kwakanyanya.

Nzira yekuwana Nayo Yakakodzera Marathon Yekudzidzisa Chirongwa cheVatangi

Google "chirongwa chekudzidzira marathon" uye 911,000,000 mhedzisiro inooneka. Iko hakuna kurudyi marathon yekudzidzira chirongwa chevatangi, zvakadaro. "Ini ndinogara ndichiyeuchidza vamhanyi vangu kuti marathon chirongwa chinofanirwa kutariswa segwara kana zvasvika pakudzidziswa - asi hazvifanire kunge iri tsamba yemutemo!" anodaro Kann. "Hupenyu hunoitika kana uchidzidzira marathon, uye basa, hupenyu, kukuvara, zviitiko zvemamiriro ekunze zvichagara zvichiuya." Nekuda kweizvozvo, zvirongwa zvakanakisa kunze uko zvine simba uye zvakati kuchinjika kuitira kugonesa aya 'mapundu ekumhanyisa' mukudzidziswa kwako. ."

Iyo marathon yekudzidzira chirongwa haina kunyorwa mune dombo, asi haufanire kuenda musango uchigadzirisa imwe wega. "Ndinokurudzira kutsvaga mumwe munhu anogona kukupa mhinduro uye anogona kukubatsira kuchinja hurongwa hwako panguva yaunoda," anodaro Henwood. "Chinhu chimwe chete kana ukapotsa kumhanya kumwe, asi ko kana ukarasikirwa nemazuva mashanu akateedzana nekuti unorwara? Murairidzi anogona kukubatsira kuti udzokere munzira munzira yakanaka yemuviri wako."

Ita shuwa yekutarisa zvinhu zvakaita sekudzidziswa kwekutanga kunodiwa pachirongwa ichi (kana kuti mangani mamaira evhiki nevhiki anotanga), yakazara vhiki nevhiki kana kumhanya mazuva echirongwa (iwe une nguva iyo yepamusoro mileage chirongwa chingada?), sei kazhinji chirongwa ichi chinobvumidza kusashanda-kumhanya, uye funga kuti izvo zvinhu zvinokwana sei mukati mehupenyu hwako hwese. (Zvakafanana: Zvinhu zvitanhatu izvo Murairidzi Wekumhanya Anogona Kukudzidzisa Nezve Marathon Kudzidziswa)

Isiri-Kumhanya Cardio Kushanda Mune Yako Marathon Yekudzidzisa Chirongwa

Henwood atotaura kukosha kwesimba-kudzidzisa maekisesaizi, asi ngatitaurei nezve kuyambuka-kudzidzisa maekisesaizi. Vamwe vanhu vanogona kubata kumhanya mazuva mashanu kana matanhatu pasvondo; kune vamwe, zvakangonyanya. (Inoenderana: Iyo 5 Yakakosha Muchinjikwa-Kurovedza Workouts Vese Vanomhanya Vanoda)

"Ini ndinoda kuve nevanhu vanoita cardio mazuva mashanu pasvondo," anodaro Henwood. Izvi zvinogona kureva kumhanya, kuchovha bhasikoro, kushandisa elliptical, kana kutotuhwina. "Ini ndinonyanya kufarira elliptical nokuti iwe uri munzvimbo yakafanana yekumhanya: chiuno mberi, chifuva kunze, kupomba makumbo," anodaro. "Uye kushambira kunogona kubatsira kuvaka simba kutenderedza ezasi abs, hudyu inoshanduka, uye kudzika kumashure."

Iyo poindi ye cardio muchinjikwa-kudzidziswa ndeyekuti "aya mashandiro anoita kuti mumhanyi ashandise iyo aerobic base pasina chakakomba zvakanyanya kana kurovera pamuviri," anodaro Kann. Uye izvo zvinokubatsira iwe kuva musimba akasimba, akasimba-akakomberedza-zvinova izvo zvichazokubatsira kuti uende kumagumo.

Chero imwe mhando yekurovedza-kurovedza kurovedza muviri iyo inoshanda yemumhanyi kufamba kwese uye musimboti simba zvakare inorumbidza chero marathon chirongwa chekudzidzisa, anodaro Kann. "Nyoro yoga, pilates, barre, uye simba rese basa zvese zvakanaka nekuti zvinosimbisa mhasuru dzinotsigira kudzokorodza kufamba kunoitwa nemuviri mukumhanya," anowedzera.

Nei Kudzoreredza Kuchikosha

Iwe unonyatsoda kuvaka kupora mune yako marathon yekudzidzira chirongwa chevatangi (uye kumatanho ese!). Kudzoreredza ndiko chaizvo kana zvaunowana zvikaitika; ndipo apo mhasuru dzako dzinozopedzisira dzava nenguva yekuzvigadzirisa nekuzvivaka mashure mushure mekudzokororwa kunetseka kwekushanda kunze. (Inoenderana: Iyo Yakanakisa Workout Kudzoreredza Nzira Yenyu Yehurongwa)

"Active recovery days akanakira kubatsira kuchengetedza mumhanyi akasununguka uye kuderedza kuomarara pakati pekushanda nesimba. Ndinofarira kufunga nezvekumhanya kuri nyore kunenge semaseja emuviri-anobatsira nekutenderera kwese uye kuyerera kweropa kumajoini nemamhasuru, nekudaro kurwisa. kuzvimba,” anodaro Kann.

Kumhanya kwakanyanya kuri nyore, yoga yakapfava, kuchovha bhasikoro nyore, elliptical, kana kunyange kufamba kupfupi ese ari mahombe ekupora zvinyoro nyoro. "Ndinoda kuisa sandwich kuedza kuri nyore kana zuva rekuzorora pakati pekuedza kwakaoma pachirongwa chekudzidzisa, uye mushure mekushanda zvakaoma, zvose zvakatevedzana (kuzorora, kuteverwa nekushanda nesimba) tisati tave nerimwe zuva rakaoma," anodaro. .

Gear Unoda Kumhanya Marathon

Zvaunopfeka kudzidzira uye kumhanya marathon zvakakunakira iwe. Asi chidimbu chakanyanya kukosha chegi (duh) ndeyako sneakers. Mikana iripo, vacheche ivavo vachatambura kuburikidza nemakiromita mazana maviri ekudzidziswa zuva risati rasvika, saka unoda kunzwa wakasununguka mavari.

"Kana ndichisarudza shangu, ndinokurudzira vamhanyi kuti vaende nekaviri kanonzwa sekuwedzera kwetsoka dzavo. Vanofanira kunzwa kutsigirwa neshangu, uye inofanira kunge yakagadzikana, asi havafanirwe kunge vachinyanya kuziva huvepo hweshangu iyi." , "anodaro Kann. (Yakabatana: Iyo Yakanyanya Yakareba-Kureba Kumhanya Shangu)

Hauna chokwadi kuti zvinorevei? Tungamira kuchitoro chehunyanzvi kwaunogona kuwana yakakodzera shangu dzakanangana nekufamba kwako uye zvinangwa, anodaro Henwood. "Nyanzvi dziripo dzinogona kukubatsira kuti uzive kana uri mutumiriri kana supinator, kana uchida bhutsu isina kwayakarerekera kana ichienzaniswa, uye kurumbidza zita kubva ipapo."

Pakumhanya chinhambwe, Kann anokurudzira kutsvaga kunyura kwakakura pamusoro peshangu dzinenge dziine kushomeka-kunyanya kune vanotanga marathoners, izvo zvichabatsira kuchengetedza tsoka yako kubva pakukwira mileage yako.

Kana iwe ukataura kune chero ruzivo marathoner, ivo vangango kukuudza iwe kuti usapfeka chero chinhu chitsva pazuva remujaho. Munguva yekudzidzira kwako, pfeka zvaunofunga kuti uchapfeka kana kutakura panguva yemujaho: zvinoreva shangu, mbatya, bhandi reruoko, bhandi, mabhodhoro emvura akabatwa nemaoko, uye chero chimwe chinhu. "Nokukurumidza iwe unogona kuona kuti chii chinokushandira, zvirinani," anodaro Kann. (Ona: Iyo Mhedzisiro Yakanyanya Gear Yehurefu-Kureba Kumhanya)

WTF Unodya Usati Wasvika uye Panguva YeMarathon?

Paunenge uchidzidzira marathon, usarerutsa basa rekudya rinoita mukuchengeta simba rako kumusoro, tsandanyama dzako dzakasimba, uye muviri wako uchikurudzirwa kuenda kure-kudya kwako kunofanira kunge kuri kuchinja kuti ugadzirise zvaunoda kuwedzera simba, anodaro Kelly Jones, RD, aFiladelfia-akavakirwa pamitambo dietitian.

"Sezvo mileage ichikwira, saka inofanirwawo simba rose kubva ku carbs," anodaro. Asi ita shuwa kuti uwedzere mhando carbs yemhando makabhohaidhiretsi, senge quinoa, chingwa chezviyo chakazara, oats, mbatatisi, nemabhanana, maringe neakanatswa uye akagadziriswa carbs. (Zvimwe: Yangu Marathon Yekudzidzisa Kudya)

Kutsungirira vanomhanya vanofanirwa zvakare kunge vari kuwedzera sodium, calcium, iron, uye vhitamini C inotora, zvakare, anodaro. "Sodium ndiyo inovaka muviri yakarasika mudiki iyo inofanira kutsiviwa kuti iite mvura, uye calcium inofanira kutsigira kuwedzera kushushikana kwemapfupa, asi inokoshawo pakugadzirisa tsandanyama," Jones anotsanangura kudaro. "Sezvo simbi inotakura okisijeni yakatenderedza ropa, uye kushandiswa kweoksijeni kunowedzera nemakiromita epamusoro, iron uye tsvuku masero eropa inowedzera; uye, pakupedzisira, vhitamini C yakakosha kudzivirira mapapu kubva mukuwedzera kunetseka." (Zvakaenderana: 10 Chikafu Chese Zviri Nane Kudzoreredza Workout pane Zvekuwedzera)

Pazuva renhangemutange, uchanyatsoda kutakura mafuta pamwe newe (muviri wako uchapisa kuburikidza neglycogen, kana shuga, inochengeterwa nemamaira makumi maviri, iyo inowanzozivikanwa se "madziro" mumarathon kumhanya). "Zvinobatsira kutakura mafuta ekumhanya kwemaminetsi anodarika makumi matanhatu," anodaro Jones. "Zvakakosha kana uchirovedza mujaho kuti udzidzisewo ura hwako kutora macarbohydrate uye kuagaya uchiekisesaiza kuti usazogumbuka neGI wakatsamwa gare gare."

Edza inotakurika, inogayiwa zviri nyore senge gels nemabhuroko, kana kunyange mazuva ane munyu uye huchi mapaketi. Izvo zvinoshandira shamwari yako kana murairidzi zvinogona kusakushandira iwe, saka sekunge iwe unodzidzira mune zvauchapfeka, ita shuwa yekudzidzira kuwedzera mafuta pane refu kumhanya pamberi pezuva remujaho saka hapana kana kushamisika pakosi-kureva. kamwe-kamwe kutsauka muPort-a-Pottie yepedyo. Uye yeuka: Usambofa wakavimba nefart mushure memamaira mapfumbamwe.

Ongororo ye