Horon Marathon don Kwakwalwar ku

Wadatacce

• Mayar da Hankali akan Mai Gudanarwa
• Shirya don Mafi Muni
• Kalli Nasara
• Samun Mantra
• Karya Ta Hankali
• Ci gaba da Cikakken Bayanan Horarwa
• Kashe agogon ku
• Bita don

Gudun marathon shine yaƙin tunani kamar na zahiri. Tare da slog na dogon gudu da makwanni marasa iyaka na horo sun zo babu shakka shakku da fargabar da ke shiga cikin mutane da yawa a farkon- (da na biyu- da na uku-) lokacin marathoner. Horar da kwakwalwar ku yayin horar da jikin ku (tare da shirin horar da tsere na dama) tare da nasihohi bakwai da ake nufi don taimakawa sassauƙan tsokawar tunanin ku zuwa ranar tsere.

Mayar da Hankali akan Mai Gudanarwa

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"Girman tseren mil 26.2 na iya zama da yawa," in ji marathoner da koci Mark Kleanthous, marubucin Yakin Tunani. Triathlon. "Yawancin masu tseren gudun fanfalaki suna fuskantar wani nau'i na shakkar kansu a cikin makonni na ƙarshe kafin ranar marathon. Wannan al'ada ce." Masu tsere na iya damuwa game da rashin lafiya, samun rauni, fuskantar mummunan yanayi, rashin shiri, samun hutu, jerin sun ci gaba.

Amma maimakon damuwa game da yanayi, sanyi na mako-mako, da sauran abubuwan da ba a iya faɗi ba, Kleanthous yana ba da shawarar mai da hankali kan abin da za ku iya sarrafawa: bacci, abinci mai gina jiki, da tsabtace ruwa. Gwada abin da ke aiki a gare ku da wuri a cikin horo, sannan ku manne da shi a cikin makwannin da ke jagorantar ranar tseren har sai tsarin ku ya zama yanayi na biyu. "Za ku inganta kwarin gwiwa ba tare da sanin hakan ba," in ji Kleanthous.

Shirya don Mafi Muni

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Kleanthous ya ce "Rashin yin tunanin tunanin abin da za a yi idan abubuwa ba su yi daidai ba shine babban abin da ke cikin marathon mai cike da takaici." Samar da tsari A kuma shirin B don matsalolin ranar tsere na gama gari, kamar farawa da sauri ko rashin kuzari, da kuma aiwatar da canjin manufa yayin gudanar da horo. Kleanthous ya ce "Yayin da kuke tunani game da waɗannan gogewa da yadda kuke shirin shawo kan su, da kyau za ku iya magance matsaloli yayin ainihin marathon," in ji Kleanthous.

Kawai ku guji zama akan mafi munin yanayi yayin makon tsere. Tunanin ƙaddara na iya haifar da tashin hankali da fargaba, in ji Kleanthous. (The Top 10 Fears Marathoners Experience) Wato, sai dai idan kuna tunanin cewa za ku shawo kan su, wanda ya kawo mu ga na gaba.

Kalli Nasara

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Bincike ya nuna cewa ganin nasara yana haifar da sakamako mai kyau a wasanni. Ɗaya daga cikin binciken da aka buga a cikin Jaridar Applied Sport Psychology gano cewa 'yan wasan kwaleji waɗanda a koyaushe suna tunanin cewa suna cin nasara a gasa su ma sun nuna mafi girman taurin kai. A zahiri, hangen nesa shine mafi tsinkayen ƙarfin tunani.

Amma kar a sake gwada yanayin yanayin ku a hankali kawai, in ji Kleanthous. Ka yi tunanin kanka a cikin yanayin da kuka fi tsoro (yin tafiya, fadowa da rauni), sannan ku yi tunanin shawo kan ta. Wannan dabarar za ta horar da hankalin ku don jawo ku cikin ranar tsere.

Samun Mantra

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Idan kuna gudana ba tare da mantra ba, lokaci yayi da za ku nemo ɗaya. Yawancin marathoners suna da wasu jumla waɗanda ke samun su ta mawuyacin yanayi a horo da ranar tsere. Ko yana da wani abu mai sauƙi, kamar "mil daya a lokaci ɗaya," ko kuma mai motsa rai, kamar "kawai ci gaba da turawa," samun 'yan kalmomi na hikima a hannu zai iya taimakawa wajen jawo ku ta hanyar faci a kan hanya. "Maganar gaskiya kayan aiki ne mai ƙarfi," in ji Kleanthous. Yi magana mai ƙarfafawa yayin gudanar da horo don nemo jimlolin da ke aiki a gare ku. Samun 'yan zaɓuɓɓuka za su taimaka muku hawa kan tudu mai tsayi, kwantar da hankalinku lokacin da kuke cikin damuwa, ko ci gaba da yin famfo lokacin da gajiya ta shiga. (Buƙatar wasu shawarwari?

Karya Ta Hankali

Cire tseren ku: kusantar tseren marathon ko kowane dogon gudu a cikin sassan - dabarar da aka fi sani da "chunking" - tana taimaka wa tunani karya kokarin gudu na sa'o'i, in ji fitaccen kocin kuma dan Olympian Jeff Galloway Marathon: Kuna iya Yi!

"Tunanin nisan marathon gabaɗaya ya zama mafi sauƙin haɗiye lokacin da kuka rushe shi zuwa ƙarami, mafi narkewa, yanki-cizo," in ji marathoner da mai rubutun ra'ayin yanar gizo Danielle Nardi. Wasu masu tsere suna tunanin mil 26.2-mil a matsayin mil mil 10 biyu tare da 10k a ƙarshen. Wasu suna magance shi a cikin sassan mil biyar ko ƙarami a tsakanin hutun tafiya. A cikin horon, hankali ya karye tsawon lokaci ko tsoratarwa yana shiga cikin yanki. Tsayar da mil biyar a lokaci guda na iya jin kasala fiye da 20 a tafiya daya.

Ci gaba da Cikakken Bayanan Horarwa

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Yawancin marathon za su yi shakkar horarwar su: ko suna yin isassun nisan mitoci, isassun gudu mai tsayi, isassun wasannin tune, da ƙari. Kleanthous ya ce "Sau da yawa suna yiwa kansu tambayoyi sau ɗari ba tare da cimma matsaya ba." Amma madauki mara iyaka na mamakin idan kun yi "isasshen" na iya haifar da karkacewar tunani mara kyau.

Maimakon handwringing, sake nazarin horon horo lokacin da kuka fara tambayar shirye -shiryen ku. Ganin mil ɗin da kuka tara a cikin makwanni na aiki tuƙuru zai haɓaka ƙarfin gwiwa. Kleanthous ya kara da cewa "Faɗa wa kanku cewa kun yi duk abin da za ku iya kuma ku fahimci cewa yin ƙarin zai cutar da damar ku ta nasara." Tsayawa da yin bitar log ɗinku zai taimaka muku mai da hankali kan abin da kuka yi maimakon mamakin idan ba ku isa ba.

Kashe agogon ku

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Idan kai mai gudu ne da ke tafiyar da bayanai, ka tabbata ka watsar da agogon GPS ɗinka lokaci zuwa lokaci, musamman yayin da ranar tseren ke gabatowa. Dubawa da bincika saurin ku sau biyu na iya haifar da shakkar kanku, musamman idan ba ku buga matakan da kuke so ba. Wani lokaci, kawai dole ne ku amince da horon ku. (Hakanan gwada waɗannan sauran Hanyoyi 4 da ba a tsammani don Horar da Marathon.)

Maimakon haka, gudu ba tare da agogo ba dangane da ji. Zaɓi hanyar da aka saba domin ya fi sauƙi don auna ƙoƙarin ku. Hakazalika, idan koyaushe kuna gudu da kiɗa, barin belun kunne a gida lokaci zuwa lokaci. Kleanthous ya ce "Tunzura cikin jikin ku yana da mahimmanci don samun babban marathon." "Ku saurari numfashinku da sautin ƙafafunku. Ku ji daɗin kamfani."

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