5 Talo oo lagu socodsiinayo kala -goysyada taban si loo helo natiijooyin wanaagsan

Qanacsan

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Orodyahan kasta wuxuu rabaa PR. (Dadka aan orodka lahayn, taasi waa isir-ku hadal si aad u garaacdo rikoorkaaga shaqsiyeed.) Laakiin marar badan, isku dayada degdegga ah waxay isu beddelaan jinsiyo xanuun badan halkii ay ka noqon lahaayeen diiwaanno jaban. Waa maxay furaha lagu wadi karo marathon-ka nuska ah ee kaamil ah? Ahaanshaha diidmo-taasi waa, socodsiinta kala qaybsanaan taban. Tartannada in ka badan 15 daqiiqo, kala qaybsanaan taban - orod qaybta labaad ee tartanka si ka dhakhso badan kuwii hore-waxa ay soo baxaysaa waqtiyo ka dheereeya. Ujeeddada ah in aad maamusho qeybtii hore ilaa laba boqolkiiba ka gaabiso qeybta labaad.

"Waa inay noqotaa dabeecadda labaad in sidan loo tartamo," ayuu yidhi Greg McMillan, oo ah qoraa caan ah, saynisyahan jimicsi, iyo tababare McMillan Running. "Waan jeclahay mantra -ga tababarka 'maylkii ugu dambeeyay, maylkii ugu fiicnaa.'" (Si aad u hesho hal -ku -dhegyo dhiirrigelin leh, fiiri 16 mantras dhiirrigelinta tababarayaasha ugu sarreeya oo natiijo hela!) Sabab? "Aad bay u fududahay inaad si tartiib tartiib ah u bilowdo oo aad u dhammaato si ka dhakhso badan habka kale!" ayuu yidhi Jason Fitzgerald, oo ah orodyahan 2:39 ah, tababare, iyo aasaasaha orodka Xoogga. Caadi ahaan, orodyahanadu aad ayay u dheereeyaan, iyagoo isku dayaya inay "bangi" waqti ku bixiyaan - xeelad badan ayaa isticmaala si ay naftooda u siiyaan barkin dhamaadka tartanka. Waa ganacsi khatar ah, iyo mid ku dhigaya inaad shil gasho oo aad gubto mayl dambe, adigoo isticmaalay dhammaan bakhaarrada tamarta ee aad diyaarsan tahay.

Hadafka kala qaybsanaan taban ayaa had iyo jeer ah xeeladda ugu wanaagsan. Si kasta oo ay tahay yoolalkaagu, ku -socodsiinta si aad u orodo qeybtii labaad ee dhaqsaha badan ayaa kaa caawin doonta inaad gaarto. Ha iloobin waqtiga "bangiga"-waxaadna ka badbaadin doontaa "shilka iyo gubashada". Waa tan sida aad u tababari karto si aad u maamusho "diidmo" si aad u hesho khibrad wanaagsan maalinta jinsiyadda.

Ku Baro Ku-Dhowrka Kala Qaybsanaanta Xun ee Tababarka

Dhammaystirka horumarka toddobaadlaha ah wuxuu ku socdaa kala qaybsanaan taban waxay kaa caawin doontaa in jidhkaagu si degdeg ah u ordo inta uu daalan yahay iyo ku daadi lugahaaga iyo sambabadaada. McMillan waxa uu soo jeedinayaa in la dhammeeyo boqolkiiba 75 ee ugu horreeya ee tababarka si fudud, xawli wada hadal ah, ka dibna aad kor ugu qaaddo xawaarahaaga tartanka 10K ama si degdeg ah rubuci ugu dambeeyay. Ikhtiyaar kale ayaa ah inaad u kala jebiso tababarkaaga saddex meelood meel. Haddii aad oroddo 30 daqiiqo, ku orod 10-ka daqiiqo ee ugu horreeya xawaare aad u gaabis ah, 10-ka dhexe xawaare dhexdhexaad ah, iyo 10-ka ugu dambeeya si degdeg ah. "Tababarkani wuxuu kaa caawinayaa inuu ku baro meesha 'khadkaaga cas'," ayuu yiri McMillan.

Xitaa waxaad ku tababaran kartaa horumarka socod dheer oo fudud. Si tartiib ah u bilow oo degso xawaare raaxo leh. "Dhowrkii mayl ee ugu dambeeyay si tartiib tartiib ah ayaad u xawaareyn kartaa haddii aad dareento wanaag, adigoo ku dhammaystiraya dhammaadka dhaqsaha badan ee xawaarahaaga fudud," ayuu yiri Fitzgerald. (Ma u baahan tahay jadwal tababar? Soo hel qorshaha tababarka maaratoonka badhkii kaas kugu habboon!)

Toddobaad kasta oo kale, ka dhig orodkaaga mid “dhakhso-dhammaystiran,” adigoo dhammaystiraya dhawrkii mayl ee ugu dambeeyay xawaaraha tartankaaga goolka. Haddii aad ordeyso 90 daqiiqo, ku orod 60 illaa 75 daqiiqo ee ugu horreeya xawligaaga tababarka caadiga ah, laakiin si tartiib ah u dardar 15 illaa 30kii daqiiqo ee ugu dambeeyay orodka. "Waa hab xiiso leh oo lagu dhammeeyo!" ayuu yidhi McMillan. Wareeg kasta oo tababar ah, ku xaddid dhererkaaga dhammaystirka degdegga ah ilaa saddex illaa shan wadar, maadaama ay si gaar ah u canshuurayaan.

Ku orod kala qaybsanaanta taban ee tartanka tune-Up

"Transyada dib-u-soo-celinta ayaa ah kuwo aad u qiimo badan kaliya maaha in laga gudbo jitter-ka maalinta jinsiyadda, laakiin sidoo kale ku celcelinta u diyaargarowga jinsiyadda, helitaanka qiyaasta saxda ah ee heerka jirdhiska, iyo caawinta hagaajinta xirfadda tartanka," ayuu yiri Fitzgerald. Haddii tartanka yoolkaagu yahay marathon badhkii, dooro 10K ilaa 10-mile saddex ilaa afar toddobaad ka hor maalinta weyn. Haddii aad ku tartamayso marathon, jadwalka nus marathon afar illaa lix toddobaad ka hor intaadan qorsheynin inaad ordo 26.2. (Iyo diyaarinta jirkaaga waa kala bar dagaalka-waxaad u baahan doontaa qorshahan tababarka marathon-ka maskaxda.)

"Hadafka loogu talagalay tartammadaan dib-u-habeynta kuma laha wax la xiriira waqtiga dhammaadka," ayuu yiri McMillan. "Balkeed, diiradda saar sidee Macnaha: Ku celcelis si tartiib tartiib ah u bilow intaad ku dhexjirto orodyahannada kale, daawadayaasha ayaa kugu farxaya, iyo dhammaan xiisaha kale ee ay maalinta isirku keento. orodka marathon badhkii goolka, ka dibna dar dar 2.2 mayl ee u dambeeya si aad u dhammaysato si xoogan.Waxa aad heli doontaa fursad fiican oo aad ciddiyayso xawaarahaaga goolka iyo kala qaybsanaanta taban maalinta weyn.

U gudub bogga xiga saddex talo oo khabiir oo kale!

Samee Yool Dhab ah

"Haddii xawaaraha yoolkaagu ka dhakhso badan yahay waxa aad awooddo inaad maamusho, waxay noqon doontaa wax aan macquul ahayn in la maamulo kala qaybsanaan taban," ayuu yiri Fitzgerald. Isticmaal xisaabiyaha u dhigma isirka si aad u dejiso hadaf ku saleysan is-hagaajintaada ama tababbarka adag ee lagu wado masaafo gaaban. Wax la mid ah xisaabiyaha orodka ee McMillan ee khadka tooska ah ama barnaamijka McRun ee loogu talagalay macruufka iyo Android ayaa kaa caawin doona inaad gasho waqtiyadii hore ee tartanka si aad u hesho hadaf dhab ah.

Tababarka, samee jimicsiyada xawliga yoolka-sida saddex ilaa lix mayl orodka orodka marathon-ka badh-si aad jidhkaaga u fuusho tamarta. "Inaad si aad ah ula jaanqaaddo xawaaraha hadafkaaga ayaa kaa caawineysa inaad ka fogaato inaad si dhakhso leh ku bilowdo xiisaha maalinta jinsiyadda," ayuu yiri McMillan.

Si tartiib tartiib ah u bilow maalinta tartanka

Marka qoriga bilaaban uu bakhtiyo, iska caabi inaad ku kacdo. Ku billow xawaare ku dhow 10 illaa 20 ilbidhiqsi oo ka gaabiya bartilmaameedkaaga. Ka fakar sida diirimaad. Hal ama laba mayl ka dib, degso xawaaraha yoolkaaga. "Transyadu waa inay dareemaan sahal rubuci hore, dhexdhexaad- adag dhexda, iyo aad u adag rubuci ugu dambeeya," McMillan ayaa yidhi. Markaa haddii aad hiigsanayso 2:15 nus-marathon-a 10:18 orod-orod ilaa saddexda mayl ee ugu horreeya 10:30 xawaare, ka dibna u gudub xawaarahaaga 10:18 ee mayllada dhexe. "Tani waxay ka baxaysaa fursad ballaadhan oo lagu dedejin karo inta lagu jiro hal ilaa saddex mayl ee u dambeeya, sababtoo ah kuma guban doontid tamar badan iyo shidaal horaantii tartanka," ayuu yidhi Fitzgerald.

Haddii aad u baahan tahay caawimo, ku billow baakidhka ama koox xawli gaabinaysa intii aad caadiyan naftaada ku qasbi lahayd in aad aayar u socotid. Laakin xasuusnoow: "Tartanku waa wax badan oo ku saabsan maskaxda marka loo eego jidhka," McMillan ayaa yidhi. “Waa inaad taas xusuusataa adiga ayaa gacanta ku haya. "

Ciyaartaada Waji U Fur

"Dhawr ku dhammaynta inta badan waa maskax," Fitzgerald ayaa yidhi. "Waxaa muhiim ah in lagu kalsoonaado tababarkii aad samaysay oo aad aqbasho dareenka inaad si degdeg ah ugu ordeyso lugaha daalan, ee xanuunsan."

Ku dhammaynta tartanka si ka dhakhso badan sidii aad ku bilawday ma fududa. Laakiin waa waxa aad u tababaran doonto, oo aad ayay uga xanuun yar tahay beddelka. Aamin waxa saynisku muujinayo-in bilowga waxoogaa gaabis ah runtii waxay kaa caawineysaa inaad dhaqso u baxdo aakhirka. Ma loo waxyooday in lagu dhufto laamiga? Isku qor mid ka mid ah 10 -ka ugu sarreeya jinsiyadaha dalka!

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