Duk abin da kuke Bukatar Sanin Game da Koyarwar Marathon don Masu farawa

Wadatacce

• Shin kuna shirye don gudanar da Marathon?
• Horo don Cikakken Marathon Vs. Horar da Marathon Rabin
• Yadda Ake Nemo Tsarin Horon Marathon Da Ya dace don Mafari
• Ayyukan Cardio marasa gudana a cikin Shirin Horar da Marathon
• Me Ya Sa Farfadowa Yana Da Muhimmanci
• Gear Kuna Buƙatar Gudun Marathon
• WTF Kuna Cin Kafin da Lokacin Marathon?
• Bita don

Don haka kuna son gudanar da marathon, huh? Wataƙila ba ku yanke shawarar yin tafiyar mil 26.2 da sauƙi ba; la'akari da cewa matsakaicin lokacin ƙarewa shine 4:39:09, gudanar da tseren marathon babban aiki ne wanda kuke buƙatar yin shiri a jiki da tunani. (Mai alaƙa: Hanyoyin da ba a tsammani 4 don Horar da Marathon)

Kada ku bari wannan ya ba ku tsoro, ko da yake! Kowa na iya yin gudun fanfalaki; mafi yawansu na hankali ne, kuma idan kun yi imani za ku iya yin mil 26.2, za ku yi. Amma har yanzu kuna buƙatar ingantaccen tsari tunda yawancin horon marathon ya sauko don kasancewa cikin shiri gwargwadon yiwuwa. Anan, duk abin da kuke buƙatar sani don sanya shi zuwa (kuma ta hanyar) ranar tseren.

Shin kuna shirye don gudanar da Marathon?

Yin tafiya daga sifili zuwa 26.2 mai yiwuwa ne amma tabbas ba babban ra'ayi bane. Idan ba ku taɓa yin gudu sosai ba, ko kuma ku yi girma a mil uku, hakan yayi kyau-amma kuna buƙatar yin ɗan ƙaramin abu fiye da kawai zazzage shirin horo daga intanet.

Da farko, ya kamata ku san inda kuka tsaya da rauni-hikima, in ji Melanie Kann, kociyan masu tsere na New York Road Runners. Kann ya ce: "Idan akwai wasu raɗaɗi da raɗaɗi da ke shiga cikin shirin, ƙara ƙarin nisan mil ba zai taimaka yanayin ba," in ji Kann. "Tabbas za a duba ku ta hanyar doc na wasanni idan ya cancanta, ko aiki tare da PT don tabbatar da ƙungiyar tallafin ku da ƙarfin ƙarfi da tsarin motsi." (Dangane: Abubuwa 5 Masu Magungunan Jiki Suna Son Masu Gudu Su Fara Yin Yanzu)

Ko da komai yana kan tsari, yakamata ku sami matakin ƙoshin lafiya kafin fara shirin horo na marathon don farawa-wannan yana nufin kun kashe aƙalla wata ɗaya yana gudana mil 15-20 a mako sama da kwanaki uku zuwa huɗu masu gudana, haka nan a matsayin horo na ƙarfafawa, horo na giciye, da aikin dawo da aiki, in ji John Henwood, wani kocin da ke jagorantar shirin horar da marathon Mile High Run Club na New York. Hakanan, duba tsarin horarwar marathon da kuka yanke shawarar amfani da shi. Menene nisa don dogon gudu na farko? Henwood ya ce: "Idan farkon tseren ku mil shida ne, ya kamata ku iya magance hakan ba tare da matsala ba," in ji Henwood. (Mai alaƙa: Jadawalin Horon Marathon na Mako 12 don Masu Tsakanin Masu Gudu)

Babban tsarin yatsan yatsa lokacin da za a zo shirye-shiryen horar da marathon don farawa shine kada ku ƙara nisan mil da fiye da mil ɗaya da rabi lokacin da kuka fara farawa, in ji shi - don haka idan kuna farawa daga wurin da mil uku ne naku. yankin ta'aziyya, kuna buƙatar ginawa cikin isasshen lokacin horo don gina hakan kafin fara shirin horo na ainihi. Kann ya ce: "Ka yi tunanin shirin horon ku a matsayin gida ko ma gidan sama." "Fara daga tushe kuma sannu a hankali za a gina har zuwa kololuwa. Tsarin yana da ƙarfi kamar tushe, haka kuma ya shafi horon ku."

Horo don Cikakken Marathon Vs. Horar da Marathon Rabin

Ee, a bayyane yake, kuna shirin rufewabiyu mil, wanda shine babban babban bambanci. Amma dangane da horarwa, babban bambanci shine ainihin tsayin daka. Maimakon haɓakawa a mil 11 ko 12, za ku shiga har zuwa mil 18 ko 20 dangane da shirin ku. Wannan yafi tasiri a jikin ku.

Anan ne inda yin ƙarfin ƙarfi sau biyu a mako zai iya taimaka muku da gaske, in ji Henwood. "Kwaskwarimar da ke kewaye zata ƙara ƙarfin ku zuwa ma'aunin nauyi kuma ya taimake ku zama mafi kyawun mai gudu idan aka kwatanta da gudu kawai." Kuna iya samun ta hanyar tsallake wannan a cikin jadawalin horo na rabin marathon, amma ba don 26.2 ba. (Mai Alaƙa: Ayyuka Masu Mahimmancin Gini guda 5 Duk Masu Gudun Suna Bukatar)

Ka yi la'akari da wannan, kuma: Rabin wasan motsa jiki na motsa jiki yakan wuce makonni 10 zuwa 12, yayin da hawan gudun hijira yakan wuce makonni 16 zuwa 20, in ji Kann. "Wannan yana nufin tsawon lokaci mai tsawo wanda jikin ku ke jure wa matsalolin horo, don haka ba da fifiko ga hutu da farfadowa shine mafi mahimmanci," in ji ta. Yi ƙoƙarin haɗawa da gudu ta hanyar yin wasu gudu a kan datti ko tsakuwa sabanin shimfidar ƙasa don ba da haɗin gwiwa, da ƙarawa a cikin tuddai don canza yadda kuke amfani da tsokar ku da hana raunin da ya wuce kima.

Yadda Ake Nemo Tsarin Horon Marathon Da Ya dace don Mafari

Google "tsarin horar da marathon" da sakamako 911,000,000 sun bayyana. Babu wani shirin horar da marathon da ya dace don farawa, kodayake. "A koyaushe ina tunatar da masu tseren na cewa yakamata a ɗauki shirin marathon a matsayin jagora idan ya zo horo - amma ko ta yaya ya zama wasiƙar doka!" in ji Kann. "Rayuwa tana faruwa lokacin horo don marathon, kuma aiki, rayuwa, raunin da ya faru, abubuwan yanayi koyaushe zasu shigo cikin wasa. Saboda haka, mafi kyawun tsare-tsare daga can suna da ƙarfi da ɗan sassauƙa don ɗaukar waɗannan 'kumburi na sauri' a cikin horon ku. . "

Ba a rubuta shirin horar da marathon a cikin dutse ba, amma bai kamata ku shiga daji kuna daidaita da kan ku ba. Henwood ya ce "Ina ba da shawarar nemo wanda zai iya ba ku ra'ayi kuma wanda zai iya taimaka muku canza shirin ku lokacin da kuke buƙata," in ji Henwood. "Abu ɗaya ne idan kun rasa gudu ɗaya, amma idan kun rasa kwanaki biyar a jere saboda rashin lafiya fa?

Tabbatar duba abubuwa kamar horo na tushe da ake buƙata don wannan shirin (ko mil nawa na mako-mako yana farawa a), jimlar nisan mako-mako ko kwanakin tafiyar da shirin (kuna da lokacin da shirin mafi girma zai buƙaci?), Ta yaya galibi shirin yana ba da damar motsa jiki ba tare da gudana ba, kuma kuyi la’akari da yadda waɗannan abubuwan zasu dace da sauran rayuwar ku. (Mai alaƙa: Abubuwa 6 da Kocin Gudu Zai Iya Koya Maka Game da Horar da Marathon)

Ayyukan Cardio marasa gudana a cikin Shirin Horar da Marathon

Henwood ya riga ya ambaci mahimmancin ayyukan motsa jiki na ƙarfafawa, amma bari muyi magana game da horo na giciye. Wasu mutane na iya gudanar da gudu kwana biyar ko shida a mako; ga wasu, wannan ya yi yawa. (Masu Alaka: Mahimman Mahimmancin Horon Giciye 5 Duk Masu Gudu Bukatar)

Henwood ya ce "Ina son mutane su rika yin cardio na kwana biyar a mako." Wannan na iya nufin gudu, keke, yin amfani da elliptical, ko ma iyo. "Ina son mai elliptical musamman saboda kuna cikin matsayi iri ɗaya don gudu: kwatangwalo a gaba, ƙirji, fitar da ƙafafu," in ji shi. "Kuma yin iyo zai iya taimakawa ƙarfafa ƙarfi a kusa da ƙananan ƙashin ƙugu, ƙwanƙolin ƙashi, da ƙananan baya."

Mahimmancin horon ƙwallon ƙafa na cardio shine cewa "waɗannan motsa jiki suna ba da damar mai gudu ya yi aiki da tushen aerobic ba tare da wani tasiri mai yawa ko buguwa a jiki ba," in ji Kann. Kuma hakan yana taimaka muku ku zama ƙwararrun 'yan wasan motsa jiki-wanda shine abin da zai taimaka ya kai ku ga ƙarshe.

Duk wani nau'in motsa jiki na motsa jiki wanda ke aiki da motsin mai gudu gabaɗaya da ƙarfin gaske kuma yana yaba kowane shirin horon marathon, in ji Kann. Ta kara da cewa, "Yoga mai santsi, pilates, barre, da aikin karfi na gaba daya duk suna da kyau saboda suna karfafa tsokar da ke goyan bayan maimaita motsi da jiki ke yi a cikin gudu," in ji ta.

Me Ya Sa Farfadowa Yana Da Muhimmanci

Lallai kuna buƙatar gina farfadowa cikin shirin horo na marathon don farawa (kuma don duk matakan!). Farfadowa shine ainihin lokacin da nasarar ku ta faru; wannan shine lokacin da tsokoki a ƙarshe suna da lokacin gyarawa da gina kansu bayan maimaita damuwa na aiki. (Mai dangantaka: Mafi kyawun Hanyar Mayar da Aiki don Jadawalin ku)

"Kwanakin murmurewa masu aiki suna da kyau don taimakawa ci gaba da sakin mai gudu da rage taurin kai tsakanin motsa jiki mai wahala. Ina so in yi tunanin sauƙaƙan gudanar kusan a matsayin tausa ga jiki -suna taimakawa tare da zagayawa gabaɗaya da kwararar jini zuwa ga gidajen abinci da tsokoki, ta hakan ya saɓa kumburi, "in ji Kann.

Kyakkyawan gudu mai sauƙi, yoga mai sauƙi, hawan keke mai sauƙi, elliptical, ko ma ɗan gajeren tafiya duk manyan sifofi ne na murmurewa mai aiki. "Ina son yin sanwici mai sauƙi ko ranar hutu tsakanin tsaka mai wuya akan shirin horo, kuma bayan wani matuƙar ƙoƙari, duka a jere (hutawa, biye da murmurewa mai aiki) kafin samun wata rana mai wahala," in ji ta .

Gear Kuna Buƙatar Gudun Marathon

Abin da kuke sawa don horarwa da gudu marathon ya rage naku. Amma mafi mahimmancin kayan aiki (duh) shine takalman ku. Yiwuwar ita ce, waɗancan jariran za su sha wahala ta kusan mil 200 na horo kafin tseren, don haka kuna son jin daɗin jin daɗi a cikinsu.

"Lokacin zabar takalma, ina ƙarfafa masu gudu su tafi tare da wasu nau'i-nau'i masu jin kamar tsawo na ƙafar ƙafar su. Ya kamata su ji goyon bayan takalman, kuma ya kamata su kasance da dadi, amma ba lallai ba ne su kasance da masaniya game da kasancewar takalmin. , "in ji Kan. (Mai dangantaka: Mafi kyawun Gudun Tafiya Mai Nisa)

Ba tabbata abin da ake nufi ba? Kai zuwa kantin sayar da kayan masarufi na musamman inda zaku iya dacewa da takalmin da ya dace don tafiya da burin ku, in ji Henwood. "Masana a can za su iya taimaka maka gano idan kai mai magana ne ko mai juyawa, idan kana buƙatar takalma mai tsaka-tsaki tare da wanda ke daidaitawa, kuma ya ba da shawarar alama daga can."

Don gudu mai nisa, Kann ya ba da shawarar neman ƙarin shaye -shaye a kan takalmin da ke da ƙarancin matse -musamman ga marathoners novice, wannan zai taimaka kare ƙafarku daga tasirin haɓaka nisan mil.

Idan kuna magana da kowane gogaggen marathoner, wataƙila za su gaya muku kada ku sa sabon abu a ranar tseren. A lokacin horon ku, sa abin da kuke tsammanin za ku sa ko ɗauka yayin tseren: wannan yana nufin takalma, tufafi, bandar hannu, ɗamara, kwalaben ruwa na hannu, da duk wani abu. "Da zarar ka gano abin da zai yi maka, zai fi kyau," in ji Kann. (Duba: Cikakken Mafi kyawun Gear don Gudun Nisa)

WTF Kuna Cin Kafin da Lokacin Marathon?

Lokacin da kuke horo na marathon, kar ku raina rawar da abinci mai gina jiki ke takawa wajen kiyaye kuzarin ku, tsokar ku mai ƙarfi, kuma jikin ku ya ƙone don tafiya nesa - abincinku yakamata ya canza don karɓar yawan buƙatun ku, in ji Kelly Jones, RD, mai cin abinci mai cin abinci na Philadelphia.

"Yayin da nisan mil ke hauhawa, haka yakamata jimlar makamashi daga carbs," in ji ta. Amma tabbatar da haɓaka ƙimar carbs masu inganci, kamar quinoa, burodin hatsi gabaɗaya, hatsi, dankali mai daɗi, da ayaba, tare da ingantaccen carbs da aka sarrafa. (Ƙari: Abincin Horon Marathon Na)

Masu tseren juriya suma yakamata su kara yawan sinadarin sodium, calcium, iron, da bitamin C, suma, in ji ta. "Sodium shine babban sinadarin da ya ɓace a cikin gumi wanda dole ne a maye gurbinsa don daidaiton ruwa, kuma alli yakamata ya goyi bayan ƙarin damuwa akan kasusuwa, amma kuma yana da mahimmanci don ƙuntataccen tsoka," in ji Jones. "Tun da ƙarfe yana ɗaukar iskar oxygen a kusa da jini, kuma amfani da iskar oxygen yana ƙaruwa tare da mafi girman nisa, ƙarfin ƙarfe da jan jini yana ƙaruwa; kuma, a ƙarshe, bitamin C yana da mahimmanci don kare huhu daga ƙarin damuwa." (Mai alaƙa: Dukan Abinci guda 10 waɗanda suka fi dacewa don farfadowar motsa jiki fiye da kari)

A ranar tseren, tabbas za ku so ku ɗauki mai tare da ku (jikinku zai ƙone ta glycogen, ko sukari, shagunan ta mil 20, wanda aka fi sani da "bango" a marathon da ke gudana). "Yana da kyau a ɗauki man fetur don gudu sama da mintuna 60," in ji Jones. "Yana da mahimmanci lokacin horo don tsere don kuma horar da hanjin ku don ɗaukar carbohydrates da narkar da su yayin motsa jiki don haka kada ku yi fushi da GI daga baya."

Gwada šaukuwa, mai sauƙin narkewa kamar carbs kamar gels da blocks, ko ma gishirin dabino da fakitin zuma. Abin da ke aiki don abokin ku ko kocin ku ba zai yi muku aiki ba, don haka kamar yadda kuke horar da abin da za ku sa, tabbatar da yin aikin ƙara mai a cikin dogon gudu kafin ranar tseren don haka babu wani abin mamaki a kan hanya - watau. ba zato ba tsammani zuwa cikin Port-a-Pottie mafi kusa. Kuma ku tuna: Kada ku amince da nisan mil bayan mil tara.

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