Manyan Manyan 10 Suna Tsoron Kwarewar Marathoners

Wadatacce

• "Ni Ba 'Mai Gudun' 'bane' '
• "Ba ni da lafiya sosai"
• "Zan yi nasara"
• "Ba zan gama ba"
• "Zan gama Last"
• "Dole ne in sumbace Rayuwata ta Rayuwa Lafiya"
• "Me zan yi idan na tafi?"
• "Me zan yi idan na tashi?"
• "Zan iya samun ciwon zuciya"
• "Zan yi barci"
• Bita don

Kun cije harsashi kuma kun fara horo don marathon ku na farko, rabin marathon, ko wani tseren almara, kuma zuwa yanzu abubuwa na tafiya daidai. Kun sayi takalman cikakke, kuna iya samun kocin da ke gudana, kuma kuna fita don shiga mil da yawa a kowace rana.

Duk da haka, yayin da cewa da zarar ranar tsere mai nisa ta fara zama na gaske, ƙarin damuwa na iya tasowa a cikin zuciyar ku: "Shin zan iya gudu haka? Shin zan iya kaiwa ga ƙarshe ba tare da rauni ba? tseren? "

Ba kai kaɗai ba ne. Yawancin masu gudu suna da aƙalla ɗaya idan ba duka abubuwan da ke biyo baya ba-daga halayya gabaɗaya zuwa rashin hankali zuwa madaidaicin fasikanci-a wani lokaci da ke kaiwa ga babban tseren. Amma akwai wata hanyar da za a shawo kansu kuma a buga layin farawa da tabbacin cewa za ku yi duk mil 26.2.

RELATED: Shirin Horon Marathon na mako 18 na farko

"Ni Ba 'Mai Gudun' 'bane' '

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Idan ba ka ɗauki kanka a matsayin ɗan wasa ba, ka yi tunanin lokacin da ka kori bas ko ƙaramin yaro, in ji tsohon fitaccen mai horar da ‘yan wasa John Honerkamp. "Idan ka yi haka, kai mai gudu ne, ko da ba ka zabi gudu haka ba kwanan nan."

Yana iya zama da ban tsoro don fita daga wannan asalin na waje, amma la'akari da kowane mil a ƙarƙashin bel ɗin ku wani ƙaramin shaidar cewa kuna cikin tseren ku. Akwai yuwuwar, wataƙila kun fi mai shiga ciki fiye da yadda kuke zato-kusan kashi 35 na duk marathoners a cikin kowane tseren da ke gudana suna fara 26.2 na farko.

"Ba ni da lafiya sosai"

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Idan kun kasance kuna gudu fiye da mil 10 a kai a kai a horo, kuna cikin kyakkyawan tsari don tseren marathon. Kuma ko da ba ku yi ba, an tsara shirin horon ku don taimakawa hana rauni kuma ya sanya kwarin gwiwa cewa za ku kasance a shirye don yin mafi kyawun ku a babban ranar. Bi shi. Amince da shi.

A zahiri, a cewar Honerkamp, ​​babbar matsala fiye da ragin sabbin sababbi shine yawan biyan diyya. "Masu tsere na farko suna fuskantar barazanar wuce gona da iri, galibi saboda ba su san yawan adadin da jikinsu zai iya dauka ba. Yana da sauƙi a manta da sanya barci, damuwa, har ma da tafiya zuwa horo, da daidaita shirin ku daidai."

Idan baku sami isasshen zzzs ba, abincinku ya canza, aiki yayi wahala, ko kuma kuna jin gajiya ne, ku ɗauki hutu kaɗan, in ji shi. "Abu mafi mahimmanci yayin horo da marathon iri ɗaya shine sauraron jikin ku, koda kuwa hakan yana nufin yin kuskure a gefen yin kaɗan maimakon yawa."

Kuma ku yi aiki da wayo, ba mai wahala ba. Canja tsakanin horarwa mai sauri da annashuwa yana gudana don haɓaka duka cikin sauri- da sannu-sannu da zaren tsoka, wanda zai taimake ka ka guje wa ƙonawa, kofa shi zuwa ƙarshen layin, da kawar da gajiya. Hakanan ƙetare jirgin ƙasa ta hanyar horar da ƙarfi har zuwa ƙarshen gudu, kiyaye kwanakin hutu, kuma ba da isasshen lokacin shiryawa: Masu farawa na iya buƙatar har zuwa watanni shida.

"Zan yi nasara"

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Duk wani fargaba na ƙyallen shinkafa, tendinitis, ko tsokar tsoka mai yiwuwa ya fi muni a kan ku fiye da a zahiri. Kusan kashi 2 zuwa 6 na marathoners suna buƙatar kulawar likita yayin tseren. Wadanda suka saba zama wadanda suka yi horo na kasa da watanni biyu ko kuma wadanda suka shiga kasa da mil 37 a mako. A zahiri, masu horarwa suna ba da rahoton cewa galibi suna shaida raunin rauni yayin horo fiye da babban wasan kwaikwayo, da farko saboda mutane sun fi saurin yin tsere a ranar tsere. Yi hankali kada ku ƙara nisan mil sama da kashi 10 cikin ɗari kowane mako, in ji Jennifer Wilford, ƙwararren kocin gudu da kuma mahaliccin You Go Girl Fitness. "Ba za ku iya yin tseren marathon ba ko ku zama mai tsere na nesa dare ɗaya. Jiki ba ya aiki haka."

"Ba zan gama ba"

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Na farko, san wannan: Yawanci fiye da kashi 90 na masu tseren marathon sun haye layin ƙarshe. Don haka tunda yawancin masu tsere na tseren marathon suna gudana a mil 20, menene zai taimaka muku kammala sauran 6.2? Honerkamp yana nuna kuzarin taron. "Ƙaunar abokai da membobin dangi a gefe suna ba da ƙarfin tunani mai ƙarfi," in ji shi. "'Yan wasa na farko na farko sun fi son ɗaukar matakan su kusan kashi 5 zuwa 10 a cikin martani." Wanda ke nufin kawai kuna buƙatar damuwa don kada zafin masu kallo ya sa ku ya wucemika kai.

Yawancin jimrewa na tunani ne, yana ƙara ƙwararren kocin Pamela Otero, abokin haɗin gwiwar ku Inspired! Fitness. Ta ba da shawarar karya tseren zuwa ƙananan haɓaka: "Ɗauki alama ko alamar mil a gaba, kuma ku yi murna lokacin da kuka wuce ta."

"Zan gama Last"

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Ganin ɗaruruwan da dubunnan mutane waɗanda galibi ke shiga cikin tseren gudun fanfalaki, damar kasancewa ta ƙarshe ta yi kaɗan. Amma ko da kun ja baya, mahimmancin ɗaukar nauyi shine ma'anar ainihi da ci gaban da kuke ji daga gamawa. Wilford ya ce "Gudu yana ba mutane damar canzawa, ba tare da la'akari da lokacin ƙarewar su ba," in ji Wilford. "Gudun nisa yana da gaske game da manufofin sirri, inganta lafiyar ku, da kuma samun kyakkyawar hanyar zamantakewa."

"Dole ne in sumbace Rayuwata ta Rayuwa Lafiya"

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Farkawa a lokacin faɗuwar alfijir don buga waƙa, hanya, ko injin tuƙi ba daidai ba ne tare da ƙarshen dare ko lokutan farin ciki na yau da kullun. Gaskiya ne, dole ne ku fita daga cikin 'yan tarurrukan sada zumunci a cikin watannin da ke gab da ranar tsere, amma canji a cikin jadawalin ku ba ya hana zama zamantakewa. Ga masu tsere da yawa, horo tare da kocin mai gudu ko rukuni yana da daɗi. "Mutanen da kuke gudu tare su ne mutanen da suke ganin duk rayuwar ku ta canza," in ji Wilford. "Za ku san abubuwa da yawa game da rayuwarsu ta hanyar yin horo tare da su na awanni kowane mako. Suna zama abokai na gaskiya."

RELATED: Shirin Horar da Marathon na Mako 12

"Me zan yi idan na tafi?"

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Ganin cewa kuna gudu na tsawon sa'o'i biyu zuwa hudu (ko fiye), kuna yin ruwa a kowane mil, da cin abinci mai sauƙi a kowane sa'a, za ku sami Porta-Potty, daji, ko hanyar da ta dace don barin shi. yayin motsi a wani lokaci yayin tsere. Don guje wa duk wani rashin jin daɗi na ciki, yi shirin abinci mai gina jiki kafin babban ranar: Kada ku yi manyan canje-canjen abinci a cikin kwanakin da ke gab da tsere, kuma amfani da horo yana gudana don gwada samfuran don ku iya tantance wace ce ke gudana a tsakiyar mai. tsarin sun yarda da ku mafi kyau.

Ku zo ranar tsere, Wilford yana ba da shawarar ƙoƙarin ɓata duk tsarin ku daidai kafin ku yi layi da ɗora kyallen takarda ko goge jariri idan ana buƙatar tsayawa. Ƙoƙarin ƙetare ayyukan jikin ku na iya haifar da ciwo mai tsanani (da wulakanci), don haka ja da baya idan kuna buƙatar-mintunan da suka ɓace a cikin tsari sun cancanci lafiyar ku da girman kai.

"Me zan yi idan na tashi?"

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Kusan rabin duk masu tsere suna fuskantar wani nau'i na ciwon ciki yayin tsere. Idan kun yi amai ko kuna jin rashin lafiya mai ƙarfi a kowane lokaci, kai zuwa tantin likita, in ji Wilford. Ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su yi yuwuwa su iya share ku don sake shiga tseren. Amma idan akwai alamun hyponatremia, wanda ke faruwa a lokacin da yawan yawan ruwa ya narke sodium na jini, yana da kyau a kira shi a rana a gwada wani jinsi, saboda wannan yanayin da ba a sani ba yana iya zama haɗari ga rayuwa.

"Zan iya samun ciwon zuciya"

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Damar da za ku faɗa cikin kamawar bugun zuciya yayin da kuka harbe ta a cikin rabin mil na ƙarshe yana da ƙima sosai. Bincike ya nuna guda ɗaya cikin kowane marathon 184,000 ke samun bugun zuciya na tsakiyar gudu. Mutanen da ke da babban ƙimar haɗarin Framingham sune mafi haɗari, kuma sun kasance sun tsufa kuma suna da ƙarin plaque da aka gina su a cikin arteries, duk da dacewarsu. Likita ya duba ku don tabbatar da cewa kuna lafiya kafin ku fara horo, kuma ku saurari jikin ku yayin tseren. Sannu a hankali idan da buƙata kuma ku kasance cikin ruwa ba tare da wuce gona da iri ba. Rashin isasshen H20 yana harajin zuciya ta hanyar sanya ta wuce gona da iri don rage girman jini da haɓaka hawan jini lokaci guda.

"Zan yi barci"

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Idan kashi 80 cikin 100 na nasara yana nunawa, to, tsoron barci ta hanyar ƙararrawar ku a cikin babban rana yana da ma'ana, koda kuwa ba cikakke ba ne. Amma duk da haka rasa baccin da ake buƙata saboda kuna duba wayarku kowane awa don tabbatar da an saita ƙararrawa (kuma ƙarar ta tashi, kuma har yanzu tana caji, kuma ...) bai fi kyau ba. Otero yana ba da shawarar saita ƙararrawa da yawa, yana tambayar abokin da ya tashi da wuri ya ba ku kira da safe, kuma wataƙila za ku kwanta tare da tufafin gudu don adana wasu lokacin shirya safe. Sannan ku huta da sanin cewa kun horar da jikin ku da tunanin ku don fuskantar ƙalubalen gobe.

Bita don