Abubuwa 6 da Kocin Gudu zai iya koya muku Game da Horon Marathon

Wadatacce

• Tuddan suna da mahimmanci
• Kada ku tsallake aikin saurin ku
• Shirya tafiya daidai
• Timeauki lokaci don murmurewa kuma saurari ciwon ku
• Kuna buƙatar ƙara kuzari na dogon gudu
• Yin gudu tare da sauran mutane yana sa komai sauƙi
• Bita don

Da girma a Boston, koyaushe ina mafarkin gudanar da Marathon na Boston. Don haka lokacin da na sami dama mai ban mamaki don yin tseren tsere tare da Adidas, na san ina so in yi daidai. Abu na ƙarshe da nake so shi ne in ƙone, in yi rashin shiri, ko (mafi muni) in ji rauni. (PS Anan ne mafi kyawun otal don yin rajista don Marathon na Boston.)

Na juya ga Amanda Nurse, mai horar da 'yan gudun hijirar Boston da fitacciyar' yar tseren kanta (lokacin marathon ta shine 2:40!), Wanda ya koya mani cewa samun wanda ya cancanta (wanda ya san asalin tseren ku, raunin da ya gabata, burin horo, da aiki- jadawalin rayuwa) yana sauƙaƙa horo sosai.

Yana da sauƙi fiye da yadda kuke zato don nemo ƙwararren kocin gudu ko dai a yankinku ko kuma daga nesa. Kuna iya nemo wani ta hanyar Rukunin Runners Club na Amurka ko kuma ku tsaya a cikin wani shago na musamman na gida (da yawa suna da nasu kociyoyin). RUN S.M.A.R.T. Hakanan aikin yana haɗa masu gudu tare da masu horarwa na dijital. Yawancin lokaci, koci zai bi tarihin tafiyarku tare da ku da kuma burin ku, ƙirƙirar shirin horo a gare ku (kuma ya canza shi yayin da kuke tafiya), kuma ya shiga tare da ku akai-akai (ko dai a cikin mutum ta hanyar rukuni ko kuma). guda daya-daya ko ta waya ko imel) don ganin yadda kuke yi. Idan kun buge bumps a hanya, galibi ana samun su don yin magana ta hanyar mafita da dabaru. (Duba kuma: Tunani 26 Da kuke da su Yayin Gudun Marathon)

Wasu darussa da na koya:

Tuddan suna da mahimmanci

Duk da yake kuna iya tsoratar da su (ko tsallake su, ko ba ku san inda zan same su ba), tsaunuka masu gudu suna haɓaka ƙarfin aikinku, yana ƙaruwa da ƙarfin motsa jiki (jimiri) da anaerobic (sauri da ƙarfi), in ji Nurse. "Ƙarfin gwiwa da ƙafar ƙafa da ake buƙata don hawa kan tudu na iya inganta fom ɗin ku na gudana kuma yana taimakawa gina tsokoki masu ƙarfi da ake buƙata don haɓaka ƙarfi yayin gudu."

Amma ba duka game da huffing da busa ba ne sama. "Babban sashi na gudun tudu shine bangaren gangare," in ji Nurse. Takeauki Marathon na Boston-mutane da yawa suna tunanin 'Heartbreak Hill', nisan mil mil na haura a Newton, shine mafi wahala. "Dalilin da yasa yake jin wahala shine saboda lokacin da ya faɗi yayin tsere (a mil 20, lokacin da ƙafafunku suka gaji sosai), kuma saboda rabin farkon tseren yana da ƙasa sosai, yana sanya damuwa mai yawa akan quads, gajiyar da kafafun ku da sauri fiye da idan kwas din ya kwanta."

Darasi da aka koya: Ta hanyar horar da duka sama da ƙasa, jikin ku zai saba da aikin kuma zai kasance da ƙarfi kuma a shirye don tunkarar su a ranar tseren, in ji Nurse. Idan ba ku da tabbacin inda mafi kyawun tuddai masu gudana kusa da ku suke, yi la’akari da ƙungiyoyi kamar The November Project, wanda galibi yana amfani da wurare masu tudu a cikin biranen don motsa jiki ko shagunan gudanar da ayyukan gida, inda ƙungiyoyin gudu za su yi saurin raba hanyoyi.

Kada ku tsallake aikin saurin ku

Haɗin kai a cikin horon tazara na mako-mako ko tafiyar ɗan lokaci yana inganta yadda jikin ku ke sarrafa iskar oxygen, yana taimaka muku yin saurin gudu da tattalin arziki, in ji Nurse. Yi la'akari da su a matsayin "ingancin" yana gudana (fiye da yawa). "Waɗannan wasannin motsa jiki na sauri ba su da tsayi, amma suna da ƙalubale saboda kuna aiki tuƙuru kan ɗan gajeren lokaci."

Darasi da aka koya: A kan shirin horo na, Nurse ta jera min matakai daban-daban don ni-daga juriya zuwa gudu. Tsayawa tare da takamaiman taki (kowa zai bambanta dangane da burin ku) yayin sassa daban-daban na motsa jiki na sauri shine mabuɗin. Fara da tsere mai sauƙi na minti biyar don dumama, sannan mu canza zuwa sauri na minti daya tare da tafiya a hankali na minti 10 sau 10 (ko na tsawon minti 20). Ƙare tare da tsere na minti biyar ko tafiya don kwantar da hankali.

Shirya tafiya daidai

Lokacin da kuke horarwa don babban tsere, ƙila za ku sami wasu cikas masu alaƙa da tafiya. A gare ni, wannan yana nufin kwana biyar baya a Aspen (kimanin tsayin ƙafa 8,000) zuwa ƙarshen horo na da kuma tafiyar mako guda zuwa California.

A tsawo, da alama gudanarwar horonku zai ɗan ɗan rage a hankali, in ji Nurse. Tun da kasancewa a cikin yanayi mai tsayi yana rage yawan iskar oxygen da tsokar ku ke samu (kuma kuna iya samun wahalar numfashi), lokutan mil ɗinku yawanci yakan ragu da daƙiƙa 15 zuwa 30. (Wannan rukunin yanar gizon zai iya taimaka muku sanin lokacinku dangane da girman girman ku.) "Ga masu tsere waɗanda ke tafiya kuma kawai suna buƙatar yin horon su a tuddai masu tsayi, kawai ku lura da ƙarin nau'in da yake sanyawa a jikinku kuma kada ku" t overdo shi."

Darasi da aka koya: Shirya "makonni masu ƙasa" (makonni tare da ƙarancin nisan mil) a kusa da tafiya. "Yana da fa'ida a ɗauki sati ɗaya kowane mako uku zuwa biyar, ya dogara da mutum," in ji Nurse. "A cikin wannan makon, 'yan gudun hijira da yawa suna komawa kan tsayin daka da suka yi kuma gabaɗaya suna rage yawan nisan su na mako-mako da kashi 25 zuwa 50 cikin 100 na mafi girman nisan su a cikin zagayowar horo ya zuwa yanzu." Wannan zai taimaka muku jin annashuwa da shirye-shiryen tunkarar babban mako na horo na gaba, in ji ta.

Timeauki lokaci don murmurewa kuma saurari ciwon ku

Makonni kadan da fara horo na, wani ƙulli a maraƙi na ya fara aiki. "Rashin sauraron jikin ku shine kuskure mafi girma da masu gudu suke yi, musamman ma wadanda ke horar da su na tseren gudun fanfalaki na farko," in ji Nurse. Matsala ita ce, guje wa ƙananan ƙuƙumma (saboda tsoron faɗuwa a baya a cikin shirin horon ku) na iya haifar da manyan raunuka waɗanda za su dawo da ku ko da gaba.

Abin farin ciki, tare da taimakon Nurse, na sami damar yin alƙawarin chiropractic (mijinta, jami'in chiropractor na ƙungiyar 'yan wasa ta Boston shima yana da Wellness in Motion, wani kamfani mai kula da chiropractic inda yake kula da fitattu da masu tseren nishaɗi akan reg). Bayan magani mai taushi wanda ya taimaka wargaza wasu tabo a ƙafata da yanke tsawon gudu biyu a rabi, na dawo kan layin.

Darasi da aka koya: Idan kun lura da wani abu, ko ƙungiyar IT ɗinku ce ko ƙasan ƙafarku, wanda bai ji daɗi ba, ku magance shi nan da nan, in ji Nurse. "Yana da kyau a rasa motsa jiki kuma a sami magani a kansa ko kuma a huta da horo a kai kuma ku kara tsananta." Ko da mafi alh :ri: Shirya tausa kafin sau ɗaya a wata kuma yin kankara ko wanka na gishiri na Epsom, don taimakawa murmurewa da rage kumburi, ayyukan yau da kullun, in ji ta. Sauran siffofin warkewa-cupping, mirgina kumfa, wanka kankara, mikewa-duk lokacin dawo da taimako, ma.

Kuna buƙatar ƙara kuzari na dogon gudu

Ko da kun yi tseren tseren rabin tseren ba tare da komai ba sai ƴan sips na ruwa (laifi), ingantaccen abinci mai gina jiki da hydration suna da mahimmanci yayin da kuke haɓaka nisan mil. Jikin ku yana da kuzari sosai-kuma a ƙarshe, ya ƙare. Amma duk wani abinci ko abin sha ba zai yanke shi ba. "Wasu daga cikin mafi kyawun shawarwarin da aka taɓa ba ni lokacin horon tseren gudun fanfalaki na farko shine in gwada mai na ranar tsere a lokacin dogon gudu na," in ji Nurse.

Darasi da aka koya: Gano abin da ke aiki mafi kyau ga jikinka (wasu abinci mai gina jiki, alal misali, na iya haifar da lamuran ciki ga wasu mutane). Kuna shirin yin amfani da Gatorade a gefen hanya? Nemo irin nau'in da suke amfani da shi (a cikin Boston shine Gatorade Endurance Formula) kuma ku umarci wasu da kanku don yin aiki da su.

Yin gudu tare da sauran mutane yana sa komai sauƙi

Ina son wasannin jolo. Amma ana iya yin dogon gudu gaske, gaske dogon-har ma tare da podcast, samar da kiɗa mara iyaka, ko kiran waya ta hanyar belun kunne. Nurse ta ce "Kocina yana da ban mamaki wajen hada masu horar da shi da sauran masu tsere," in ji Nurse. "Don haka idan dole ne in yi motsa jiki mai saurin gudu, zai daidaita aikina da na wasu, wanda hakan ya sa ya fi sauƙi."

Darasi da aka koya: Shagunan guje-guje na gida (Kamfanin Gudun Zuciya a nan Boston yana ɗaukar bakuncin Asabar na gudana, wasu daga cikinsu suna kan hanyar Marathon na Boston), wuraren motsa jiki, ko shagunan sayar da wasannin motsa jiki galibi suna gudanar da rukunin rukunin inda za ku sami mutane masu tunani iri ɗaya waɗanda tabbas suna da alaƙa. horar da wani abu kamar yadda kuke. Nurse ta ce "Na kulla abota mai kyau da masu tsere ta wannan hanyar," in ji Nurse.

Bita don