Marathon Kudzidziswa kweBongo Rako

Zvemukati

• Tarisa pane Zvinodzora
• Gadzirira Zvakaipa
• Fungidzira Kubudirira
• Tora Mantra
• Zviputse Mupfungwa
• Chengeta Yakadzama Yekudzidzisa Log
• Sungira Wako Yako
• Ongororo ye

Kumhanya marathon ihondo yepfungwa yakawanda seyemuviri. Iine slog yekumhanya kwenguva refu uye masvondo asingagumi ekudzidziswa kunouya kusahadzika kusingadzivisike uye kutya uko kunopinda mune mazhinji ekutanga- (uye wechipiri- uye wechitatu-) nguva yemarathon. Dzidzisa huropi hwako uchidzidzisa muviri wako (uine rakakodzera mujaho wekudzidzisa chirongwa) nemazano manomwe akaitirwa kuti ubatsire kushandura yako yemhasuru yemhasuru inouya kumhanya zuva.

Tarisa pane Zvinodzora

Mifananidzo ye Corbis

"Kukura kwekumhanya mamaira 26.2 kunogona kukurisa," anodaro 78-time marathoner uye murairidzi Mark Kleanthous, munyori we Hondo Yepfungwa. Triathlon. "Ruzhinji rwevamhanyi vemarathon vanonzwa kumwe kusava nechokwadi mumavhiki ekupedzisira zuva remarathon risati rasvika. Izvi zvakajairika." Vamhanyi vanogona kunetseka nezvekurwara, kukuvara, kutarisana nemamiriro ekunze akaipa, kusagadzirira, kuva nezuva risipo, rondedzero inoenderera mberi.

Asi pane kunetseka nezvemamiriro ekunze, kutonhora-svondo-vhiki, uye zvimwe zvisingafungidzike zvinhu, Kleanthous inoratidza kutarisisa pane zvaunogona kudzora: kurara, chikafu, uye hydration. Edza izvo zvinokushandira iwe pakutanga kwekudzidzira, wobva wanamatira kwazviri mumavhiki anotungamira kumakwikwi zuva kusvikira maitiro ako ari echipiri hunhu. "Iwe unovaka chivimbo chemukati usingatombozviziva," Kleanthous anodaro.

Gadzirira Zvakaipa

Mifananidzo ye Corbis

"Kukundikana kudzidzira mupfungwa zvaunofanira kuita kana zvinhu zvikashata zvine mutsindo ndicho chimwe chezvinhu zvikuru mukumhanya kunogumbura," Kleanthous anotsanangura. Gadzira chirongwa A uye kuronga B kumatambudziko akajairika ezuva remujaho, sekutanga nekukurumidza kana kukuvadzwa, uye kudzidzira kuchinja zvinangwa panguva yekudzidzira kumhanya. "Paunonyanya kufunga nezvezviitiko izvi uye nemabatiro aunoita kuzvikunda, zvirinani kuti uzokwanisa kutarisana nematambudziko panguva yemarathon chaiyo," Kleanthous anodaro.

Ingo dzivisa kugara pane dzakaipisisa-kesi panguva yemujaho svondo. Kufunga kwezuva rekuguma kunogona kukonzera kusagadzikana uye kutya, Kleanthous anonyevera. .

Fungidzira Kubudirira

Mifananidzo ye Corbis

Tsvagiridzo inoratidza kuti kuona kubudirira kunounza mhedzisiro yakanaka mumitambo. Imwe yedzidzo yakaburitswa mu Chinyorwa cheApplied Sport Psychology vakawana kuti vatambi vekoreji vaigara vachizvifungidzira vachikunda mumakwikwi vakaratidzawo kuomarara kwepfungwa. Muchokwadi, kuona kwaive kwakasimba kwazvo kufungidzira kwesimba repfungwa.

Asi usango fungidzira mupfungwa yako mamiriro akanaka, Kleanthous anodaro. Zvifungidzire iwe pachako mune yako yaunotya mamiriro ezvinhu (kufanira kufamba, kudonha nekukuvara), uye wozoona muchiono kuchikunda. Unyanzvi uhu hunodzidzisa pfungwa dzako kuti dzikudhonze kuburikidza nezuva remujaho.

Tora Mantra

Mifananidzo ye Corbis

Kana iwe uchimhanya usina mantra, inguva yekuwana imwe. Vazhinji vemarathoni vane mitsara mishoma inovapinza munzvimbo dzakaoma mukudzidziswa uye pazuva remujaho. Kunyangwe chiri chinhu chakareruka, se "maira imwe chete panguva," kana kukurudzira, kunge "ramba uchisunda," kuve nemazwi mashoma ehungwaru paruoko kunogona kubatsira kukukwevera munzira yakaoma mumugwagwa. "Positive self-talk chishandiso chine simba," Kleanthous anodaro. Dzidzira kutaura kwekukurudzira panguva yekudzidziswa kunomhanya kuti uwane mitsara inokushandira iwe. Kuva nesarudzo shoma kuchakubatsira kukwira chikomo chemawere, kudzikamisa kana wanetseka, kana kuti kuramba uchimhanya kana kuneta kunotanga. (Unoda mamwe mazano? Varairidzi Vanozivisa: Motivational Mantras That Get Results)

Zviputse Mupfungwa

Chunk kumhanya kwako: kusvika marathon kana chero kumhanya kwenguva muzvikamu-maitiro anozivikanwa se "chunking" -anobatsira mupfungwa kuputsa kuedza kwekumhanya kwemaawa, anodaro murairidzi ane mukurumbira uye Olimpiki Jeff Galloway mu Marathon: Unogona Kuzviita!

"Pfungwa yenhambwe yemarathoni inova nyore kumedza kana ukaiputsa kuita zvidimbu zvidiki, zvinogayiwa, zvinoruma," anobvumirana nemarathoner uye blogger Danielle Nardi. Vamwe vamhanyi vanofunga nezve 26.2-mamaira semairi gumi-mamaira ane 10k kumagumo. Vamwe vanozviita muzvikamu zvemakiromita mashanu kana zvidiki zvinowedzera pakati pekuzorora kwekufamba. Mukurovedza, kwepfungwa kupaza kureba kana kutyisa kunomhanyira muzvikamu. Kutarisa pasi mamaira mashanu panguva kunogona kunzwa kusinganetsi kudarika makumi maviri mune imwe kuenda.

Chengeta Yakadzama Yekudzidzisa Log

Mifananidzo ye Corbis

Vazhinji mujaho wekumhanya vanokakavara kudzidziswa kwavo: kunyangwe ivo vari kuita yakakwana mileage, yakakwana yakareba kumhanya, yakakwana tune-up nhangemutange, uye nezvimwe. "Vanowanzozvibvunza mazana enguva vasingasvike pakugumisa," Kleanthous anodaro. Asi chiuno chisingaperi chekushamisika kana waita "zvakakwana" chinogona kutungamira mukudzikira kwemafungiro asina kunaka.

Panzvimbo pekunyora nemaoko, dzokorora chinyorwa chako chekudzidzira paunotanga kubvunza kugadzirira kwako. Kuona mamaira awakakwidza kuburikidza nemavhiki ekushanda nesimba kunowedzera kuvimba kwako. "Zviudze iwe kuti wakaita nepese paunogona uye woziva kuti kuita zvimwe zvinokanganisa mikana yako yekubudirira," Kleanthous anowedzera. Kuchengeta uye kuongorora danda rako kuchakubatsira iwe kutarisa pane zvawakaita pane kushamisika kana usati waita zvakakwana.

Sungira Wako Yako

Mifananidzo ye Corbis

Kana iwe uri mumhanyi-anotyairwa nedhata, ita shuwa yekudzikisa yako GPS wachi nguva nenguva, kunyanya sezvo zuva remujaho rinosvika. Kutarisa uye kuongorora kaviri kumhanya kwako kunogona kutungamira mukusazvifunga, kunyanya kana usiri kurova nhanho dzako. Dzimwe nguva, iwe unongofanira kuvimba nekudzidziswa kwako. (Uyezve edza idzi dzimwe nzira ina dzisingatarisirwi dzeKudzidzisa Marathon.)

Pane kudaro, mhanya pasina wachi kubva pane kunzwa. Sarudza nzira inozivikanwa kuti zvive nyore kuyera kuyedza kwako. Saizvozvo, kana iwe uchigara uchimhanya nemumhanzi, siya mahedhifoni pamba nguva nenguva. "Kuisa mukati memuviri wako chinhu chakakosha pakuva nemujaho mukuru," Kleanthous anodaro. "Teerera kufema kwako uye kurira kwetsoka dzako. Nakidzwa nekuva wega."

Ongororo ye