Nasihu 5 Don Gudun Rarraba Marasa Kyau Don Sakamako Mai Kyau

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Kowane mai gudu yana son PR. (Ga wadanda ba masu tsere ba, wannan shine tseren-yi magana don doke rikodin ku.) Amma sau da yawa, yunƙurin gaggawa na juyawa zuwa tsere mai raɗaɗi maimakon karya rikodin. Menene mabuɗin don tafiya cikakkiyar marathon? Kasancewa mara kyau-wato, gudanar da rabe mara kyau. Don tseren da ya fi tsayi fiye da mintuna 15, rarrabuwar kawuna - gudanar da rabi na biyu na tseren da sauri fiye da na farko-zai fitar da lokuta masu sauri. Nufin gudanar da rabin farko har zuwa kashi biyu a hankali fiye da rabin na biyu.

"Yakamata ya zama yanayi na biyu don yin tsere ta wannan hanyar," in ji Greg McMillan, mashahurin marubuci, masanin kimiyyar motsa jiki, kuma koci a McMillan Running. "Ina son mantra na horarwa 'mil na karshe, mafi kyawun mil.'" (Don ƙarin jigogi masu ban sha'awa, duba manyan masu horarwa 'mantras masu motsa rai guda 16 waɗanda ke samun sakamako!) Me yasa? "Ya fi sauƙi a fara sannu a hankali kuma a ƙare da sauri fiye da sauran hanyar!" in ji Jason Fitzgerald, marathoner na 2:39, koci, kuma wanda ya kafa Ƙarfafa Gudun. Yawanci, masu gudu suna tashi da sauri, suna ƙoƙarin "banki" lokaci-dabarun da da yawa ke amfani da su don ba wa kansu matashin kai a ƙarshen tseren. Yana da hadari mai haɗari, kuma wanda ke sanya ku faduwa da ƙonewa a cikin mil na gaba, bayan kun gama amfani da duk wuraren ajiyar kuzarin ku.

Neman ɓarna mara kyau kusan koyaushe shine mafi kyawun dabarun. Ko da menene maƙasudin ku, yin tafiya don gudu da rabi na biyu zai taimaka muku cimma su. Manta lokacin "banki" - kuma za ku ceci kanku daga "hadari da ƙonawa." Anan ne yadda zaku iya horarwa don gudanar da "korau" don samun ƙwarewa mai kyau a ranar tsere.

Aikace -aikacen Gudun Gudun Hijira a cikin Horarwa

Kammala ci gaban mako -mako yana gudana tare da rabe -rabe mara kyau zai taimaka haɓaka jikin ku don yin aiki da sauri yayin gajiya kuma haƙa aikin cikin kafafu da huhu. McMillan ya ba da shawarar kammala kashi 75 na farko na horo a cikin sauƙi, saurin tattaunawa, sannan ɗaukar shi har zuwa tseren 10K ko sauri don kwata na ƙarshe. Wani zaɓi shine raba aikin motsa jiki zuwa kashi uku. Idan kuna gudu na mintuna 30, yi tazarar minti 10 na farko a cikin saurin gudu, tsakiyar 10 a matsakaici-sauri, kuma 10 na ƙarshe cikin sauri. McMillan ya ce "Wannan aikin motsa jiki yana taimakawa koya muku inda 'layin ja' yake."

Hakanan kuna iya aiwatar da ci gaba akan sauƙi mai tsawo. Fara sannu a hankali kuma zauna cikin kwanciyar hankali. Fitzgerald ya ce "'yan mil na ƙarshe za ku iya yin sauri a hankali idan kuna jin daɗi, kuna gamawa a ƙarshen saurin saurin saurin ku," in ji Fitzgerald. (Kuna buƙatar jadawalin horo? Nemo shirin horo na marathon da ya dace da ku!)

Kowane sauran sati, sa doguwar tafiya ta zama "gama-sauri," kammala 'yan mil mil na ƙarshe a tseren tseren burin ku. Idan kuna gudu na mintuna 90, gudanar da mintuna 60 zuwa 75 na farko a cikin taki na horo na yau da kullun, amma ku hanzarta ci gaba a cikin mintuna 15 zuwa 30 na ƙarshe na gudu. "Hanyar farin ciki ce ta gama!" in ji McMillan. A kowane zagayowar horo, iyakance saurin ƙarewar ku zuwa jimlar uku zuwa biyar, tunda suna biyan haraji musamman.

Gudu Rarraba Rage a cikin Tune-Up Race

Fitzgerald ya ce "Gasar tsere tana da matukar mahimmanci ba kawai don shawo kan jitters na tsere ba, har ma don aiwatar da shirye-shiryen tsere, samun daidaitaccen kimanta matakin lafiyar ku, da taimakawa wajen daidaita fasahar tsere," in ji Fitzgerald. Idan tseren burin ku shine rabin marathon, zaɓi tseren 10K zuwa 10 mil makonni uku zuwa huɗu kafin babban ranar. Idan kuna tseren marathon, tsara rabin marathon makonni huɗu zuwa shida kafin ku shirya yin 26.2. (Kuma shirya jikin ku rabin rabin yaƙin ne-kuna buƙatar wannan shirin horo na marathon tunani.)

McMillan ya ce: "Makasudin wadannan tseren rade-radin ba shi da alaƙa da lokacin gamawa." “A maimakon haka, mayar da hankali kan yaya kuna gudanar da tseren. "Ma'ana: Ku fara farawa sannu a hankali a cikin gungun sauran masu tsere, 'yan kallo suna taya ku murna, da duk sauran farin cikin da ranar tseren ke kawowa. burin rabin-marathon, sannan ku hanzarta sama da mil 2.2 na ƙarshe don gamawa da ƙarfi.

Ci gaba zuwa shafi na gaba don ƙarin ƙwararrun ƙwararrun ƙwararru guda uku!

Kafa Manufa Ta Gaskiya

"Idan burin burin ku ya fi abin da za ku iya gudu, zai zama kusan ba zai yiwu a gudanar da rarrabuwa mara kyau ba," in ji Fitzgerald. Yi amfani da kalkuleta na daidaitaccen tsere don saita burin da ya dogara akan tseren tuntuɓar ku ko kuma horo mai wahala a ɗan gajeren nesa. Wani abu kamar Calculator na Gudun McMillan akan layi ko app na McRun na iOS da Android zai taimaka muku toshe lokutan tseren da suka gabata don zaɓar manufa ta gaske.

A cikin horo, yi wasu wasannin motsa jiki na burin-kamar mil uku zuwa shida a tseren tseren rabin marathon-don haƙa ɗan lokaci a cikin jikin ku. McMillan ya ce "Kasancewa da daidaituwa tare da burin burin ku yana taimaka muku guji farawa da sauri saboda farin cikin ranar tsere," in ji McMillan.

Fara Slow a Ranar Race

Lokacin da bindigar farawa ta tashi, tsayayya da jarabar hawan. Fara da tazarar da ke kusan daƙiƙa 10 zuwa 20 a hankali fiye da lokacin burin ku. Yi la'akari da shi azaman dumi. Bayan mil ɗaya ko biyu, zauna cikin saurin burin ku. "Ya kamata tseren su ji sauki ga kwata na farko, matsakaita-tsayi a tsakiya, da wahala sosai a kwata na karshe," in ji McMillan. Don haka idan kuna neman tseren tseren mita 2:15-a 10:18-gudu har zuwa mil uku na farko a cikin taki 10:30, sannan ku ci gaba zuwa takunku 10:18 na mil tsakiya. Fitzgerald ya ce "Wannan yana barin isasshen damar yin hanzari a cikin na ƙarshe zuwa mil uku, saboda ba za ku ƙone ta hanyar yawan kuzari da mai ba a farkon tseren," in ji Fitzgerald.

Idan kuna buƙatar taimako, fara da nisa a cikin fakitin ko tare da ƙungiyar tafiya a hankali fiye da yadda kuke saba tilasta wa kanku don tafiya a hankali. Amma ku tuna: "Motsa jiki ya fi hankali fiye da jiki," in ji McMillan. “Dole ne ku tuna hakan ka suna cikin iko."

Sanya Wasanku a Fuska

Fitzgerald ya ce "Kammala azumi galibi hankali ne," in ji Fitzgerald. "Yana da mahimmanci ku amince da horon da kuka yi kuma ku yarda da jin saurin gudu akan gajiya, ciwon kafafu."

Ƙare tseren da sauri fiye da yadda kuka fara ba shi da sauƙi. Amma abin da za ku horar da shi ne, kuma ba shi da zafi fiye da madadin. Amince da abin da kimiyya ke nunawa-cewa farawa kaɗan kaɗan a hankali yana taimaka muku tafiya cikin sauri a ƙarshe. An yi wahayi zuwa buga labule? Yi rajista don ɗaya daga cikin manyan tseren mata 10 na ƙasar!

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