Iyo yepamusoro gumi Inotya Marathoners Zvakaitika

Zvemukati

• "Ini Handisi Mumhanyi 'Chaiye'"
• "Ini Handina Kukwana Zvakakwana"
• "Ndichakuvara"
• "Ini Handipedze"
• "Ndichapedzisa Kwekupedzisira"
• "Ndichafanirwa Kusveta Hupenyu Hwangu Hwevanhu Zvakanaka"
• "Ko Kana Ndichifanira Kuita Pee?"
• "Ko Ndikarasa?"
• "Ndinogona Kurwara Nemwoyo"
• "Ndicharara"
• Ongororo ye

Iwe waruma bara uye watanga kurovedza yako yekutanga marathon, hafu-marathon, kana imwe epic kumhanya, uye kusvika parizvino zvinhu zviri kufamba mushe. Wakatenga shangu dzakakwana, unogona kunge uine murairidzi wekumhanya, uye uri kubuda kuti utore mamaira akawanda zuva rega rega.

Zvakadaro, apo iro zuva rekumhanya riri kure rinotanga kuva rechokwadi, kunetseka kwakanyanya kunogona kukwira mundangariro mako: "Ndingamhanya here kusvika kure? Ndichasvika pamutsetse wekupedzisira ndisina kukuvara here? Uye ko kana ndichifanirwa kukosora panguva mujaho? "

Hausi wega. Vazhinji vamhanyi vane imwechete kana zvisiri zvese zvinotevera zvinoshushikana-kubva zvachose zviri pamutemo kusvika kune zvisina musoro paranoid-pane imwe nhanho inotungamira kumutambo mukuru. Asi pane nzira yekuvakunda nayo uye rova ​​yekutanga tambo uine chokwadi chekuti iwe unozoita kuburikidza ese 26.2 mamaira.

RELATED: Kutanga 18-Vhiki Marathon Kudzidzisa Chirongwa

"Ini Handisi Mumhanyi 'Chaiye'"

Kufunga

Kana iwe usingazvione semumhanyi, funga nezvenguva yawakadzingirira bhazi kana mwana mudiki, anodaro aimbova wepamusoro mumhanyi-akatendeuka-murairidzi John Honerkamp. "Kana iwe waita izvozvo, uri mumhanyi, kunyangwe iwe usati wasarudza kumhanya zvakanyanya nguva pfupi yadarika."

Zvinogona kutaridzika kunge zvinotyisa kubuda muhunhu hwekunze, asi funga mamaira ega ega pasi pebhandi rako chimwe chidhori cheuchapupu hwekuti iwe uri murudzi rwako. Mikana iripo, iwe unogona kunge uri wemukati kupfuura iwe waunofunga-inenge 35 muzana yevose marathoners mune chero nhangemutange yakapihwa vari kumhanya kwavo kwekutanga 26.2.

"Ini Handina Kukwana Zvakakwana"

Kufunga

Kana iwe uchigara uchimhanya anodarika gumi mamaira mukudzidzira, iwe uri muchimiro chakaringana cheiyo marathon. Uye kunyange kana usati, chirongwa chako chekudzidzisa chakagadzirirwa kubatsira kudzivirira kukuvara uye kuisa chivimbo chekuti unenge wakagadzirira kuita nepaunogona napo pazuva guru. Tevera. Vimba nazvo.

Muchokwadi, sekureva kwaHonerkamp, ​​dambudziko hombe pane kudzidzira kwe newbies kuwandisa. "Vanomhanya-kekutanga vane njodzi yekuwedzeredza, kunyanya nekuti havazive nezvekuti miviri yavo ingatora zvakadii. Zviri nyore kukanganwa kukonzera kurara, kushushikana, uye kunyange kufamba kuenda mukudzidziswa, uye kugadzirisa chirongwa chako zvinoenderana."

Kana usati wawana zzzs dzakaringana, kudya kwako kwachinja, basa rave rakaomarara, kana iwe uchingonzwa kupera simba, tora mazuva mashoma kubva, anopa zano. "Chinhu chinonyanya kukosha panguva yekudzidzira uye marathons zvakafanana ndeyekuteerera muviri wako, kunyange kana izvo zvinoreva kukanganisa pakuita zvishoma pane zvakanyanya."

Uye shanda wakachenjera, kwete zvakanyanya. Chinja pakati pekukurumidza uye kudzikama kurovedza kunomhanya kukwenenzvera zvese zviri zviviri zvinokurumidza- uye zvishoma-zvinon'anidza tsandanyama fiber, izvo zvinokubatsira kuti udzivise kuneta, kuiisa kumutsara wekupedzisira, uye kudzivirira kufinhwa. Uyewo kuyambuka-chitima nekutora simba rekudzidzira kusvika kumagumo ekumhanya, chengetedza mazuva ekuzorora ari matsvene, uye zvipe nguva yakakwana yekugadzirira: Vanotanga vangada kusvika kumwedzi mitanhatu.

"Ndichakuvara"

Getty Mifananidzo

Chero kutya kweshin splints, tendinitis, kana kudhonzwa tsandanyama zvimwe zvakaipisisa mumusoro mako kupfuura muchokwadi. Vanenge 2 kusvika ku6 muzana chete yevatambi vemarathoni vanoda kurapwa panguva yemujaho. Vaya vanoita vanowanzove avo vakarovedzwa isingasviki mwedzi miviri kana avo vakatanda asingasviki 37 mamaira pasvondo. Muchokwadi, varairidzi vanotaura ivo vanowanzo pupurira kukuvara panguva yekudzidzira kupfuura iyo hombe show, kunyanya nekuti vanhu vanowanzo kwanisa kuzvimhanyisa pachavo pazuva renhangemutange. Ive nekuchengera kuti urege kuwedzera mileage neanopfuura gumi muzana pasvondo, anonyevera Jennifer Wilford, akasimbiswa anomhanya murairidzi uye musiki wewe Go Musikana Kusimba. "Iwe haugone kumamatira pamarathon kana kuva mudaro wekumhanya husiku. Muviri haushande nenzira iyoyo."

"Ini Handipedze"

Getty Mifananidzo

Kutanga, ziva izvi: Kazhinji zvinopfuura makumi mapfumbamwe muzana evamhanyi vemujaho wemujaho vanoyambuka tambo. Saka sezvo vazhinji vamhanyi cap pre-marathon vachimhanya mamaira makumi maviri, chii chinokubatsira kupedzisa yasara 6.2? Honerkamp inonongedzera kusimba reboka. “Kufarira kweshamwari uye nhengo dzemhuri dziri padivi kunosimbisa pfungwa dzine simba rinoshamisa,” anotsanangura kudaro. "Vatambi-venguva yekutanga kunyanya vanotora nhanho yavo vangangoita mashanu kusvika gumi muzana vachipindura." Zvinoreva kuti iwe unongofanirwa kuve nehanya kuti usarega vanowona kushingairira kuchikonzera iwe pamusorozviwedzere.

Kutsungirira kwakawanda ndekwepfungwa, kunowedzera akasimirwa anomhanyisa murairidzi Pamela Otero, muridzi-wewe Wakafuridzirwa! Kusimba. Anopa zano rekutyora mujaho muzvikamu zvidiki: "Tonga chiratidzo kana mamaira mamaira pamberi, uye pemberera paunopfuura."

"Ndichapedzisa Kwekupedzisira"

Kufunga

Tichifunga mazana nezviuru zvevanhu vanowanzo kwikwidza marathon, mikana yekuti iwe uri wekupedzisira mudiki. Asi kunyangwe iwe ukadhonza kumashure, chakakosha kutora ipfungwa yekuzivikanwa uye kuita kwaunonzwa kubva pakupedzisa. "Kumhanya kunoita kuti vanhu vashandure, zvisinei nekuti inguva yavo yekupedzisa chii," anodaro Wilford. "Kureba kumhanya kuri chaizvo nezvezvinangwa zvako, kugadzirisa hutano hwako, uye kutsvaga nzvimbo yakanaka yemagariro."

"Ndichafanirwa Kusveta Hupenyu Hwangu Hwevanhu Zvakanaka"

Kufunga

Kumuka pakutsvuka kwemambakwedza kurova nzira, nzira, kana treadmill hazvinyatso kuwirirana zvakanaka nehusiku husiku kana maawa ezuva nezuva anofara. Chokwadi, iwe uchafanirwa kuita dhadha kubva kune mashoma mashoma kuungana mumwedzi inotungamira kune zuva remujaho, asi shanduko muhurongwa hwako hairegedze kuve wehukama. Kune vazhinji vamhanyi, kurovedzwa nemudzidzisi anomhanya kana boka zvakaenzanawo sekunakidzwa. "Vanhu vaunomhanya navo ndivo vanhu vanoona hupenyu hwako hwese hwachinja," anodaro Wilford. "Unosvika pakuziva zvakawanda nezvehupenyu hwavo kuburikidza nekudzidziswa navo kwemaawa vhiki imwe neimwe. Vanova shamwari dzechokwadi."

RELATED: Yako 12-Svondo Marathon Yekudzidzisa Chirongwa

"Ko Kana Ndichifanira Kuita Pee?"

Kufunga

Tichifunga kuti uri kumhanya kwemaawa maviri kusvika mana (kana kupfuura), uchiyerera pamamaira imwe neimwe, uye uchidya akareruka carbs awa yega, uchafanirwa kutsvaga Porta-Potty, gwenzi, kana nzira iri nyore yekuiburitsa. ichiri kufamba mune imwe nhanho panguva yemujaho. Kuti udzivise chero kusagadzikana kwepamuviri, ita chirongwa chako chekuvaka muviri pasi pat risati rasvika zuva guru: Usaite shanduko huru yekudya mumazuva anotungamira mujaho, uye kushandisa kurovedzwa kumhanya kuyedza zvigadzirwa kuti ugone kuona kuti ndeipi yepakati-yekumhanyisa mafuta masisitimu anobvumirana newe zvakanyanya.

Huyai zuva remakwikwi, Wilford anorayira kuyedza kudurura masisitimu ako ese usati waisa mutsara uye kurongedza matishu kana kupukuta kwevana kunofanirwa kumira. Kuedza kumhanyisa mashandiro emuviri wako kunogona kukonzera kurwadziwa kwakanyanya (uye kunyadziswa), saka dhonza kana uchida-maminetsi akarasika mukuita akakodzera hutano hwako uye ego.

"Ko Ndikarasa?"

Getty Mifananidzo

Inenge hafu yevose marathoners vanosangana neimwe nzira yekushungurudzika kwemimba panguva yekumhanya. Kana ukarutsa kana kunzwa kurwara zvakanyanya chero nguva, enda kutende rekurapwa, Wilford anodaro. Izvo zvakadzidziswa zvayakanakira ipapo zvingangove zvinokwanisa kujekesa iwe kuti upinde-zvekare mujaho. Asi kana paine chero zviratidzo zvehyponatremia, iyo inoitika kana kuwedzeredza-hydrate kuchideredza iro ropa reropa, zviri nani kuridaidza zuva uye kuyedza mumwe mujaho, sezvo ichi chisingawanzoitika mamiriro anogona kutyisidzira hupenyu.

"Ndinogona Kurwara Nemwoyo"

Getty Mifananidzo

Mukana wekuti uchabatwa nemoyo wekusungwa uchiupfura muhafu yemamaira mudiki. Tsvagiridzo inoratidza mumwe chete muvamhanyi ve184,000 vemarathon vanosangana nepakati-inomhanya kurwisa kwemoyo. Vanhu vane yakakwira Framingham njodzi mamaki ndivo vanonyanya kutambura, uye vanowanzo kuve vakuru uye vane mamwe mabwe akavakirwa mumatumbu avo, kunyangwe vakagwinya. Wongororwa nachiremba kuti uve nechokwadi chekuti wakanatswa usati watanga kudzidziswa, uye teerera kune muviri wako panguva yemujaho. Zvishoma nezvishoma kana zvichidiwa uye gara uine hydrated pasina kuwandisa. H20 isina kukwana inoteresa mwoyo nekuita kuti iwedzere kuderera kwehuwandu hweropa uye panguva imwe chete ichisimudza BP.

"Ndicharara"

Kufunga

Kana makumi masere muzana ekubudirira ari kuratidza kumusoro, saka kutya kwekurara kuburikidza neako alarm pazuva hombe kunonzwisisika, kunyangwe kana zvisiri zvakakwana zvine musoro. Asi uchirasikirwa nekurara kunodiwa zvakanyanya nekuti uri kutarisa foni yako awa yega kuti uone kuti alarm yako yaiswa (uye vhoriyamu yakwira, uye ichiri kuchaja, uye...) hazvisi nani. Otero inoratidza kumisikidza maaramu akawanda, kukumbira shamwari inokurumidza kusimuka kuti ikufonere mangwanani, uye pamwe uchizorara nenguo dzako dzichimhanya kuti uchengetedze nguva yekugadzirira mangwanani. Wozorora uchiziva kuti wakadzidzisa muviri wako nepfungwa kuti utore dambudziko rezuva rinotevera.

Ongororo ye