Shirin Koyarwar Marathon Tunaninku

Wadatacce

• Gudu don Dalilan Dama
• Matsayin Ciniki don Ayyukan Ayyuka-Mayar da hankali
• Kalli Ƙananan Sassan
• Tunani Cikin Hankali
• Sunan Tsoronku
• Yi Amfani da Mutuwa
• Bita don

Bayan shiga duk mil da aka tsara akan shirin horon ku, tabbas ƙafafunku za su kasance a shirye don gudanar da marathon. Amma hankalin ku gaba ɗaya tsoka ne daban. Yawancin mutane suna yin watsi da shirye -shiryen tunani wanda zai iya yin rayuwa yayin horo (da waɗancan nisan mil 26.2) da sauƙi. A bara, binciken da aka yi a Jami’ar Staffordshire da ke Burtaniya ya duba 706 masu ƙira kuma ya gano cewa taurin tunanin mutum ya kai kashi 14 cikin ɗari na nasarar tsere-ƙima sosai yayin da tseren ku ke ɗaukar sa'o'i da yawa don kammalawa. Haɗa ajiyar ajiyar hankalin ku yanzu don ku iya shiga cikin sa a ranar tsere kuma ku isa ga ƙarshe tare da wannan shawara daga masana ilimin halayyar dan adam waɗanda suka yi aiki tare da masu tseren wasannin Olympic da sabbin marathon.

Gudu don Dalilan Dama

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Babban kuskuren tunani da za ka iya yi a matsayinka na ɗan wasa shi ne ka ɗaure abin da kake yi don darajar kanka. Auna nasara ta hanyar ko kun buga wani lokaci ko wuri da kyau a cikin rukunin shekarun ku akan matsin lamba daga farkon. Lokacin da kuka fara horo, maimakon maƙasudin tushen sakamako, saita abin da ya fi dacewa da kai, kamar ƙalubalantar kanku ko ƙoƙarin inganta dacewa. Daga baya, a ranakun da kuke gwagwarmaya, tura kanku ta tuna dalilin da kuke gudu.

Gudun don wani dalili? Hakan yayi kyau; kawai ka yi la'akari da wannan: "Yawancin masu tseren da nake aiki tare da su suna gudu 'don girmama' wani, kuma suna jin tsoron rashin ƙetare layin ƙarshe kuma su bar wannan mutumin a rayuwarsu," in ji Jeff Brown, Ph.D., Masanin ilimin halin dan Adam Marathon na Boston, mataimakin farfesa na asibiti a sashin ilimin hauka a Jami'ar Harvard, kuma marubucin Mai Nasara. "Ya kamata mutane su tuna cewa suna karrama wannan mutumin a lokacin da suka hau layin farko."

Matsayin Ciniki don Ayyukan Ayyuka-Mayar da hankali

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"Yawanci lokacin da muke ƙoƙarin kasancewa mai kyau a kan gudu ko a tsere, mun san cewa muna BS-ing kanmu," in ji masanin ilimin motsa jiki Steve Portenga, Ph.D., Shugaba na iPerformance Psychology kuma shugabar Sabis na Psychological. Kwamitin Watsa Labarai na Amurka Track & Field. "Yana da kyau a gaya wa kanku, 'Ni mai girma ne,' amma hanya ce mai ban tsoro don horar da kai, saboda mun san cewa ba lallai ba ne gaskiya a wannan lokacin."

Ya ba da shawarar mayar da hankali kan wani abu da ke da haɓakar hankali: abin da jikin ku yake ji. Duk lokacin da kuka gane kuna da gudu mai kyau, kuyi tunanin dalilin da yasa hakan shine: Shin kafadun ku sun yi annashuwa? Shin kuna gudana haske akan ƙafafunku? Shin kun sami kida mai kyau? Zaɓi abin da kuka fi so. Bayan haka, lokacin da kuke tsakiyar dogon gudu kuma kuka fara rasa tururi, dawo da hankalin ku don kiyaye kafadun ku cikin annashuwa (ko duk abin da kuka sani). Wannan zai inganta yadda kuke gudana a zahiri, kuma hakan zai fassara zuwa mafi kyawun tunani ta hanyar mai da hankali kan abubuwan da za ku iya sarrafawa.

Kalli Ƙananan Sassan

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Damuwa game da hanya mai wahala ko hawa mai ƙarfi kamar Dandalin Zuciya a Boston ba zai yi kaɗan don taimaka muku ba. Maimakon haka, Brown ya ba da shawarar ɗaukar mataki. Idan tseren yana kusa, gudanar da sassan da ke tsoratar da ku kafin lokaci; idan tseren ne daga bayan gari, yi tafiya mai wahala ranar da ta gabata. Idan ba ku da lokacin yin ko dai, yi amfani da Taswirar Google don bincika sashin. Makullin shine kula da kewaye tare da dukkan hankulan ku kuma zaɓi alamun gani. "Misali, idan kuka ɗauki magudanar ruwa a tsakiyar tsauni a matsayin alama, za ku san an yi rabin ku lokacin da kuka isa gare ta," in ji Brown.

Sanya alamomi a matsayin tushen dacewa, ƙarfi, ko kuma kawai abin gani don nisan da za ku yi. Zauna kafin tseren ku gani da ido kuna gudana sashin mai wahala da ganin alamun ku. "Za ku gina shi a cikin kwakwalwar ku mai aiki wanda kuka yi wannan a da," in ji Brown. "Sannan zaku iya amfani da waɗancan alamomin azaman abubuwan da ke haifar da walwala yayin da kuka gamu da su ranar tsere," in ji Brown.

Tunani Cikin Hankali

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Kasancewa a wannan lokacin yana da mahimmanci don gudanar da aiki da kyau, saboda yana rage abubuwan ɓarna masu ɓarna kamar yin mamakin yadda mil 23 zai iya cutar ko kuma yadda zaku taɓa kaiwa ga ƙarshe. Amma yana daukan aiki. A cewar Portenga, yayin yin tunani na mintina 20, na iya ɗaukar wani mintina 15 don gane hankalinta ya koma daga numfashinta kafin ta koma baya. "Yi tunanin a cikin tsarin wasan kwaikwayon abin da zai iya faruwa a cikin wannan adadin lokaci," in ji shi. "Yin zuzzurfan tunani ba wai hana hankulanku yin yawo bane, amma gina sani don lokacin da zai yi."

Don yin aiki, zauna a cikin daki mai shiru kuma ku mai da hankali kan numfashinku da jin cikin ku yayin da yake shiga da waje. Lokacin da kuka lura cewa tunanin ku yana yawo zuwa wani abu dabam, mayar da tunanin ku zuwa ga abin da aka mayar da hankali kamar numfashinku, sawunku, ko wani abu daban da zaku iya sarrafawa a wannan lokacin.

Sunan Tsoronku

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Yi tunani game da duk abubuwan da zasu iya yin kuskure a cikin mil 26.2 kuma yarda cewa zasu iya faruwa. Ee, gudanar da marathon tabbas zai kasance mai zafi a wani lokaci. Ee, kuna iya jin kunya idan kun tsaya ko tafiya. Eh, ƙila mutane masu shekaru 20 da manyan ku za su buge ku. Ga abin: Ainihin marathon yana da wuya kamar yadda kuke tsammani zai kasance. "Idan ka yi la'akari da duk waɗannan tsoro kafin lokaci, za ka rage mamaki," in ji Portenga, wanda ya ba da shawarar cewa masu fara yin magana da ƙwararrun 'yan gudun hijira. Tambaye su abin da ya fi damun su, kuma idan muka waiwayi, menene ɓata lokaci don damuwa?

Yi Amfani da Mutuwa

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Ranaku masu ruwan sama da ranakun da gudu yana jin kamar slog shine cikakken lokacin yin aikin sake mayar da hankali, a cewar Brown, tunda ba ku san irin yanayin da za ku fuskanta don marathon ku ba. "Akwai wani ɓangaren kwakwalwar da ke da alhakin daidaitawa da yanayi na musamman da na sabon labari don mu fi dacewa mu bi da su da kyau idan muka sake ganin su."

Kada ku jinkirta gudu a ranar ruwan sama-saboda yana iya yin ruwan sama sosai yayin tseren ku. Fita tare da sandar wutar lantarki guda ɗaya kaɗai a kan iPod ɗin ku don ganin abin da yake kama da ƙarewar ruwan 'ya'yan itace ta hanyar gudu. Tsallake taliyar ku ta yau da dare kafin babban gudu-ko gels ɗinku na yau da kullun kuma ku hana ranar-don ganin yadda ciki ke ɗaukar abin da ba a zata ba. Rehearse yana jan kan ku daga mummunan ranar horo. Idan za ku iya shiga cikin gudu tare da sanyi mai haske ko ruwan sama, ba da yawa ba zai tsorata ku a ranar tseren.

Bita don