Yadda Ake Gudun Komawa Baya Ba Tare Da Kashe Jikinka ba

Wadatacce

• Ku fifita burin ku.
• Lokaci yayi daidai.
• Shirya gaba.
• Gina jikin ku.
• Warke dama.
• Bita don

Lokacin da na fara layi a Walt Disney World Marathon a watan Janairu, zai kasance makonni takwas kacal bayan tseren Marathon na Philadelphia a watan Nuwamba. Ba ni kadai ba. Yawancin masu tsere suna ƙoƙarin samun kuɗi a cikin rabin marathon ko dacewa da marathon ta hanyar zuga wani tseren cikin hawan horo. Michelle Cilenti, kwararriyar likitanci da hukumar wasanni ta tabbatar da likitan kwantar da hankali a Asibitin tiyata na musamman a birnin New York, ta ce a kullun tana ganin masu tsere suna yin ayyuka biyu, musamman a lokacin bazara da lokacin bazara.

Amma idan kuna son ni-kuna so ku guji tafiya zuwa PT, ta yaya kuke shirya jikinku don tsananin tseren da ake nema tsakanin makwanni kaɗan? Yi tsara tsarin karatun ku a hankali, ba da fifiko ga burin ku ga kowane tseren, ƙarfafa jikin ku akan lokaci, kuma-mafi mahimmanci-ba da kulawa ta musamman ga farfadowa. Ga yadda. (Hakanan duba waɗannan abubuwan duk masu ilimin motsa jiki na jiki suna son masu gudu su fara yin ASAP.)

Ku fifita burin ku.

Yadda kuke magance kowane tsere yana da mahimmanci. "Menene burin ku na tseren daya da tsere biyu?" ya tambayi Cilenti, wanda kuma shi ne kocin da USATF ta amince da shi.

Duk da yake ƙwararrun ƙwararrun ƙwararrun za su iya ɗaukar abubuwan biyu a matsayin ƙoƙarin burin burin, bai dace ba kuma ba a ba da shawarar ga sabbin masu tsere ba, in ji Cilenti. "Idan mai gudu ne wanda ya yi gudun fanfalaki ɗaya ko biyu kawai, zai fi kyau ku zaɓi ɗaya a matsayin babban fifikonku," in ji ta. Kodayake Philadelphia za ta zama tseren tsere na na 10, har yanzu zan saurari shawararta kuma in yi amfani da Walt Disney World azaman cin nasara mai daɗi. (Yi la'akari da ɗaya daga cikin waɗannan jerin guga -marathons masu dacewa.)

Rabin marathons yana yin abin da ya fi dacewa-kawai a tabbata sun kasance aƙalla makonni shida zuwa takwas, in ji John Honerkamp, ​​wanda ya kafa kuma Shugaba na Run Kamp, mai ba da horo da sabis na tuntuba. Ko da a lokacin, ba za ku ga wadata kamar Shalane Flanagan ko Desiree Linden (babban abin da ya ci nasara a tseren Marathon na 2018) na shirya tsere-gudu a gaba.

Mafi kyawun zaɓi shine sanya marathon na rabi na biyu burin ku "A". "Za ku iya amfani da lambar tsere ta ɗaya don horo da lambar tsere na biyu don kololuwa," in ji Honerkamp, ​​wanda ya horar da dubban masu tsere, yana aiki tare da kamfanoni kamar New Balance da New York Road Runners. "Rabin marathon na farko ba zai fitar da wannan daga gare ku ba, don haka idan kuna da makonni huɗu zuwa takwas har zuwa tseren na biyu, za ku yi kyau."

Amma idan ana maganar gudun fanfalaki, akasin haka. "Ina yawan gaya wa masu tseren tseren tseren marathon na ɗaya kuma su yi marathon na biyu a matsayin yawon shakatawa na birni ko ƙauye," in ji Honerkamp, ​​wanda ya fuskanci ƙalubale biyu sau biyu ta amfani da wannan dabarar, yana gudanar da marathon na farko don kansa, sannan ya hau kan mashahuri. 'yan wasa kamar ɗan tseren tseren gudu na Olympics Apolo Ohno da ɗan wasan tennis Caroline Wozniacki.

Idan kuna hada tazara, manufa guda daya da biyu ita ce tseren tseren tseren marathon da ke biye da marathon makonni uku zuwa shida bayan haka, in ji Honerkamp. Bi da mako bayan rabin marathon a matsayin murmurewa kafin nutsewa cikin horo.

Lokaci yayi daidai.

Masu tsere tare da makwanni takwas da za a ba su a zahiri za su iya komawa cikin horo tsakanin abubuwan da suka faru, yayin da gajeriyar gibi tsakanin jinsi ya kamata a yi la'akari da yanayin murmurewa/kulawa. (Dubi: Yaya Tsawon Ya Kamata Na Rage Gudu Bayan Gasar?) . Cilenti ya ce "Yana ɗaukar makwanni biyu don samun fa'ida daga tseren ku na ƙarshe, don haka shine dalilin da ya sa babu amfanin yin dogon gudu mako kafin tseren ku." Sai dai idan kun sami cikakkiyar sati takwas tsakanin jinsi, ba Honerkamp ko Cilenti sun ba da shawarar yin duk wani wasan motsa jiki mai wahala tsakanin. Mai da hankali maimakon a kan sauƙi zuwa matsakaicin ƙoƙarin.

Kai iya tsara makwanninku a cikin limbo kamar haka: Ku ciyar da makon farko ko hutawa biyu, sauƙaƙe komawa cikin sauƙi a cikin mako na biyu ko na uku, in ji Honerkamp. A mako na hudu, yi nufin ɗaukar nauyin horo na yau da kullun tare da motsa jiki mai sauƙi kawai. A cikin mako na biyar, magance wasu inganci da tsayin gudu-amma har zuwa matsakaicin ƙoƙari, in ji Cilenti. Zuwa mako na shida, fara hawan keke zuwa cikin taper ɗinku har zuwa tserenku na gaba a ƙarshen mako na takwas.

Idan kuna da ƙasa da makwanni takwas tsakanin abubuwan da suka faru, ci gaba da murmurewa da kwanakin taper, amma ku rage motsa jiki kamar yadda ake buƙata. Idan kuna jin motsi amma ba sa so ku cutar da murmurewar ku, gwada jujjuyawa ko ninkaya: "Ina kuma masu tseren na yin ƙarin horo na giciye, don haka za su iya shiga cikin katin su ba tare da buga ƙafafun su ba," in ji Honerkamp.

Shirya gaba.

Da kyau, shirya jinsi biyu a matsayin wani ɓangare na sake zagayowar horo ɗaya. "Dole ne kuyi tunanin komai tare," in ji Cilenti.

Idan sake yin tsere bai kasance farkon shirin ba, yi tunani game da dalilin da yasa kuke son sake maimaitawa. Idan kun yi tsere cikin mummunan yanayi, tare da sanyi, ko kuma kuka fita da wuri a wasan, ku iya sake gwadawa, Cilenti da Honerkamp sun yarda. Case a cikin ma'ana: Galen Rupp ya fita daga Marathon na Marathon na Marathon na Marathon na 2018 tare da alamun hypothermia, sannan ya sake haduwa don lashe Marathon Prague (tare da mafi kyawun lokaci!) Bayan makonni uku.

Amma idan lafiyar ku ce ke da laifi, sake tunani. Cilenti ya ce "Zan ƙarfafa masu tsere su gano dalilin da ya sa suka yi mummunan tsere." "Idan matsala ce tare da horarwar ku, makonni biyu ba za su canza da yawa ba, don haka watakila ba shine mafi kyawun ra'ayin don gudanar da wani da sauri ba." (Hakanan yakamata kuyi la’akari da waɗannan abubuwan kafin yin tsere da rauni.)

Honerkamp ya ce yana kokarin yin magana da masu tsere daga cikin abubuwan da ba su dace ba bayan mummunan tsere. "Wannan ba kasafai yake aiki ko ƙarewa da kyau ba," in ji shi. "Yana da wuya a tashi don wani tseren marathon a hankali da kuma ta jiki bayan 'yan makonni."

Kuma masu farawa, saurara: Idan kun gama rabin ku na farko ko cikakken marathon kuma kuna don haka farin ciki ba za ku iya jira don yin wani ba, ci gaba da karatu.

Gina jikin ku.

Kafin tunkarar tseren marathon na baya-da-baya ko marathon, tabbatar cewa jikinku yana shirye don tafiya nesa ta hanyar horarwa mai ƙarfi. "Ƙarfafawa shine abu na ɗaya da yawancin masu tsere ba sa yi," in ji Cilenti. "Muna so mu ga ƙarin horo na juriya na gaskiya-ainihin ta yin amfani da ma'auni a dakin motsa jiki, ƙaddamar da hips, core, da quads. Yawanci, lokacin da masu gudu suka zo don maganin jiki, waɗannan su ne manyan kungiyoyin tsoka da suke da rauni sosai." Ƙara motsa jiki guda ɗaya ko biyu a cikin ɗumama ɗinka ko motsa jiki na motsa jiki na iya haifar da babban bambanci, in ji ta. Lokacin da kuke cikin shakka, tuntuɓi kocin da zai iya taimaka muku tsara shirin ƙarfi.

Fiye da duka, tabbatar cewa kun saka aikin a cikin watanni kuma, eh, shekaru kafin ranakun tseren "twofer". Cilenti ya ce "Idan za ku yi tsere na dogon zango na baya-baya, yakamata ku sami kyakkyawan horo da ƙwarewa tare da nisan da kuke tsere da shi," in ji Cilenti. Yi la'akari da wasu marathon rabin solo ko marathon kafin yin la'akari da yawa a cikin sake zagayowar ɗaya. "Gaskiya yakamata ku kasance da kyakkyawan yanayin gudu kafin ku fara tseren nisa. Don tseren baya-baya, yakamata ku sami ƙarin gogewa."

Warke dama.

Duk abin da kuke yi, sanya murmurewa babban fifikonku. "Maidowa shine mafi mahimmancin abin da zaku iya yi," in ji Cilenti. "Idan kun sanya wannan horon-mako 16, shirin mako 20-a ka'ida, an horar da jikin ku don gudanar da tseren ku na biyu bayan makwanni biyu." (Tabbas ku bi waɗannan abubuwan yi don dawo da marathon da dawo da rabin marathon.)

Kada ku damu kan dacewa; ba za ku sami fa'idar saurin gudu a cikin waɗancan makonni ba, in ji Cilenti. Maimakon haka, mai da hankali kan dawo da jikin ku zuwa yanayin da aka shirya da kuma jinsi. Ba da fifikon abinci mai gina jiki, jin daɗi, jujjuya kumfa, da tausa wasanni ta yadda za ku iya gudanar da tserenku na biyu da kuzari da mai kamar yadda kuka yi tseren farko, in ji Cilenti. "Duk wannan horon yana fita idan ba haka ba."

Duk lokacin da ya fi makonni huɗu tsakanin abubuwan da suka faru yakamata ya mai da hankali kan murmurewa, in ji Honerkamp. Ya kara da cewa "Yawaitu ya dogara da yadda kuke ji." "Yawanci ba na ba masu tsere na ainihin shirin kowane mako har sai na ga yadda suke kula da murmurewa."

Don auna ci gaban ku, yi duban jiki. Idan kun yi murzawa lokacin da kuka gangara kan matakala, kuna tafiya kan tuddai, ko tafiya zuwa aiki, Cilenti ya ce ba ku shirya yin gaba ba. "Bayan kun yi gudun fanfalaki ko rabin marathon, za ku ji gudu. Yana da al'ada jin zafi da zafi," in ji Cilenti. "Idan bayan sati ɗaya ko biyu, har yanzu kuna jin rashin jin daɗi, kuna buƙatar ƙarin lokaci." Yi la'akari da ganin likita ko mai ilimin hanyoyin kwantar da hankali kafin tseren ku na gaba.

Bita don