Yadda ake Horar da Marathon Rabin don Masu Farawa (ƙari, Tsarin Makonni 12)

Wadatacce

• Saitin Taki
• Gudun Gudu + Hills
• Gudun Sauƙi
• Tempo Yana Gudu
• Ƙarfafa Ƙarfafawa + Koyarwar Giciye
• Ranakun Farfadowa/Ranakun Hutu
• Jadawalin Horon Rabin Marathon na Makonni 12 don Masu Farawa
• Bita don

Idan kun tambaye ni, rabin marathon shine cikakken tseren. Maki goma sha uku mil ɗaya shine isasshiyar nisa mai tauri wanda ke ɗaukar sadaukarwa da horo, amma yana iya isa wanda kowa zai iya yi-tare da tsarin da ya dace!—ba tare da horarwa ya mamaye rayuwarku gaba ɗaya ba. Wataƙila dalilin da ya sa rabin marathon ke da mafi yawan adadin mahalarta (miliyan 2.1 a cikin 2018 kaɗai, bisa ga bayanai daga RunRepeat da Ƙungiyar Ƙungiyoyin Ƙwallon Ƙwallon Ƙasa ta Duniya).

Kuna tunanin yin rajista don tsere amma ba ku da masaniyar yadda ake horar da ko rabin marathon?

Wannan jadawalin horo na makonni 12 wanda Nike+ Run Coach Jes Woods ya tsaraan tsara shi don masu farawa rabin marathoners waɗanda ke yin sau uku ko huɗu a mako kuma matsakaicin mil 10 ko fiye a mako.

Wannan kyakkyawan matakin daidaitaccen motsa jiki ne - yi tunanin shi yana iya yin gudu mintuna 30 a lokaci guda, sau uku ko huɗu a mako. A cikin wannan shirin, za ku ci gaba da ƙaruwa zuwa gudu kwana biyar a mako, yayin gina juriyar ku, ƙarfin ku, da saurin ku - duk abin da kuke buƙata don sa 13.1 ji da sauƙi. (Idan ba ku kasance a can ba tukuna, duba shirin horar da marathon na kujera-zuwa-rabi a maimakon haka.)

Shirya don gudu? Dubi ƙasa don shirin adanawa da bugawa, amma tabbatar da karantawa ta hanyar rushewar Woods na duk mahimman sassan yadda ake horar da rabin marathon.

Saitin Taki

Fahimtar saurin ku ba kawai game da buga wani lokacin gamawa bane. A duk lokacin horon ku, za ku yi gudu cikin sauri daban -daban don yin fannoni daban -daban na lafiyar ku. (Mai alaƙa: Shin ya fi kyau a yi sauri ko kuma a daɗe?)

Yi tunani game da taki dangane da ƙoƙari akan sikelin 1 zuwa 10: Gudun sauƙi ya kamata ya ji kamar matakin ƙoƙari na 3 ko 4, kamar za ku iya riƙe cikakkiyar tattaunawa ba tare da samun numfashi ba; Rabin gudun marathon ɗin ku ya kamata ya ji kamar 7, kamar har yanzu kuna iya fitar da cikakkiyar jumla amma kuna buƙatar ɗaukar numfashin ku daga baya; saurin 5K shine matakin ƙoƙari 9 cikin 10, kuma yakamata ku iya sarrafa kalma anan da can. Yi amfani da wannan jadawalin saurin don taimakawa ID ɗin saurin ku yayin kammala ayyukan motsa jiki a cikin jadawalin horo na rabin marathon da ke ƙasa.

Gudun Gudu + Hills

Don samun sauri, kuna buƙatar gudu da sauri. Don haka a ranakun gudu, za ku yi aiki da manyan hanzarin ku - taku 5K da 10K. Me yasa waɗannan saurin idan kuna horo na rabin marathon? "Yi tunani game da shi kamar ɗaga rufi - idan saurin ku na 5K ya yi sauri, duk abin da ke bayan hakan ya yi sauri," in ji Woods.

Kuma, FYI, aikin tudu yana nan ba kawai don yana da kyau a san kanku da tuddai ba, amma saboda aikin tudu aiki ne mai sauri a ɓarna, in ji Woods. "Ba za ku yi gudun 5K a kan tsaunin 90-na biyu ba, amma zai ji haka," in ji ta. "Don haka kuna samun irin wannan ƙoƙarin tare da ƙarancin gudu da ƙarancin bugun kafafu." (Kuma akwai wasu dalilai da yawa waɗanda ke gudana tuddai suna da daraja.)

Gudun gudu ya kamata ya ɗauki duk abin da kuke da shi. "Wannan shine inda muke karya jiki, kuma a zahiri kun gama saurin gudu a matakin motsa jiki mafi muni fiye da inda kuka fara," in ji Woods. Ta haka ne jikinka zai fara daidaitawa ga damuwar saurin gudu. Tabbatar cewa motsawar saurin ku koyaushe tana haɗawa da ɗumi-ɗumi na mintuna 10 zuwa 15 da kwantar da hankulan sauƙin gudu, ma. (Ga ƙarin bayani game da saurin gudu da nau'ikan motsa jiki na tazara daban -daban.)

Gabatarwa: Akwai motsa jiki guda ɗaya a cikin wannan jadawalin horo na marathon. Bayan yin ɗumi-ɗumi, za ku gudu minti 1 a ƙafar burin ku, sannan ku murmure na minti 1 a cikin gudun marathon. Ci gaba da daidaita ƙoƙarin ku don dawo da tazarar 1:1 yayin aiki ta hanyar dala: minti 1, mintuna 2, mintuna 3, mintuna 2, minti 1. Wannan yana nufin, yayin zagaye na dala na mintina 2, zaku yi gudu na mintuna 2, sannan ku huta na mintuna 2. Yi wannan sau biyu a duka.

Gudun Sauƙi

Yadda kuke gina jikinku baya bayan waɗancan abubuwan da ke haifar da damuwa suna gudana cikin sauƙi. "Wadannan kyawawan, jinkirin mil suna samun jini yana gudana, wanda ke inganta warkarwa kuma yana fitar da kumburi, lactic acid, da duk waɗannan abubuwa marasa kyau," in ji Woods.

Ko da ba ku ji bacin rai, ku ci gaba da tafiyarku cikin sauƙi. "Babu wanda ya taɓa tafiyar da sauƙi cikin sauƙi," in ji Woods. "Duk lokacin da kuke yin wani aiki na tushen-gudu, kuna fitar da kuɗi daga banki. Kudin da ke mayar da kuɗi cikin bankin yana da kyau, mai sauƙi, sannu a hankali. Idan kawai muna ci gaba da tafiya da ƙarfi tseren tsere, muna bin bashi; hanya guda da za a iya ingantawa ita ce mil mai sauƙi. "

Tempo Yana Gudu

Tempo yana gudanar da aiki akan ingancin ku. "Yi tunani game da nisan gas a cikin motarka - wataƙila za ku iya samun mil 25 a kowace galan da ke tuƙi a kusa da birni cikin sauri," in ji Woods. "Amma a kan babbar hanya, galan gas ɗaya na iya samun mil 30 ko 35 a kowace galan. Abin da tafiyar lokaci ke yi ke nan: Kuna ƙoƙarin samun inganci tare da adadin kuzari iri ɗaya, don haka za ku iya gudu da sauri ba tare da jin kamar ku ba. yana aiki tukuru. "

Ƙoƙarin ɗan lokaci ya kamata ya yi daidai kan ƙoƙarin rabin marathon. Zai taimaka muku gano wurin sihirin sihiri tsakanin yin gajeren tazara da sauri da gudu mai tsawo, mai nisan mil.

Ƙarfafa Ƙarfafawa + Koyarwar Giciye

Domin samun nasara a guje, dole ne ku yi fiye da gudu kawai, ko? Horar da ƙarfi yana da mahimmanci don samun ƙarfi gabaɗaya, wanda zai taimaka muku zama ƙwararren mai gudu (fassara: babu kuzari). "Ni babban mai sha'awar motsa jiki ne, wanda ke taimaka muku tsayawa tsayin daka lokacin da kuka gaji zuwa ƙarshen gudu, da kuma atisayen da suka dace ga masu gudu, kamar gadoji mai kafa ɗaya, lunges na baya, da matattun ƙafafu ɗaya," in ji Bishiyoyi. (Wannan Ƙarfin Ƙarfin Ƙarfi don Masu Runners yana da duk abin da kuke buƙata.)

Ayyukan motsa jiki kamar yin iyo ko hawan keke, a gefe guda, ci gaba da gina ƙarfin ku na iska, amma kuma gina tsokoki banda waɗanda aka yi aiki a kan gudu kuma galibi suna da ƙarancin tasiri-wani abu da ke da taimako musamman a cikin mako mai tsananin tsayi. .

Ranakun Farfadowa/Ranakun Hutu

Kuna buƙatar ba wa jikinku hutu-wato lokacin ne tsokoki naku ke da lokacin gyara kansu kuma su yi ƙarfi. Tabbatar cewa kuna da kwana ɗaya na cikakkiyar hutu (akan wannan shirin, ranar Litinin ce ko Ranar 1).

A ranar Juma'a, kuna yi. "Wataƙila ƙafafu suna jin daɗi kuma za ku iya fita don gudun farfadowa na minti 30 wanda zai fi shirya ku don dogon gudu a ranar Asabar tare da hutawa a duk rana," in ji Woods. Amma idan kafafunku suna jin nauyi kuma ya kasance mako mai tsanani, kada ku zama jarumi. "Ku tafi hutu, kawai kuyi kumfa, watakila ku je yoga ko ku tafi iyo," in ji ta. "Ku saurari jikinku da abin da zai iya jin daɗi. Kawai ku guji yin tasiri mai ƙarfi ko ƙarfin aiki mai nauyi." (Mai dangantaka: Shin Yana da kyau a ɗaga nauyi yayin horo Marathon?)

Jadawalin Horon Rabin Marathon na Makonni 12 don Masu Farawa

Bita don