Marathon yatchuka kuposa kale lonse m'zaka zaposachedwa. Ndipo tsopano mtundawu umayendetsedwa msinkhu uliwonse wachikulire komanso mkhalidwe uliwonse wathupi. Komabe, mosasamala kanthu kuti mukufuna kuthamanga marathon, kuigonjetsa m'maola asanu, kapena kutha maola atatu, muyenera kuwononga mphamvu zanu patali. Marathon "silingalekerere" machenjerero oyipa. Ndipo zolakwika zonse pakuphatikiza kwa magulu zidzakhudza makilomita 10-12 omaliza.
Njira yabwino kwambiri pa mpikisano woyamba
Chifukwa chake, ngati mulibe chidziwitso chothamanga mtunda uwu ndipo mukufuna kuthana ndi marathon kwa nthawi yoyamba m'moyo wanu, ndiye kuti ntchito yanu yayikulu ndikukhala ndi nthawi yowerengera ndalama, osayesa kuthana ndi malire. Osadzipangira zolinga zampikisano wanu woyamba womwe ungakhale wovuta kwambiri kuti mukwaniritse.
Mwachitsanzo, ngati muthamanga theka la marathon mu ola limodzi mphindi 45, ndiye kuti mugwiritse ntchito makina olembera MARCO marathon muyenera kuthamanga pafupifupi 3.42. Ndipo ngati mungayang'ane tebulo la VDOT kuchokera m'buku la Jack Daniels (mutha kuwona tebulo ili la VDOT m'nkhaniyi: Theka marathon kuthamanga machenjerero), ndiye kuti thupi lanu lakonzeka kuthamanga marathon kuchokera ku 3.38. Koma, monga zikuwonetsedwera, ngati mungakhazikitse cholinga chotere pa marathon yoyamba, kuyang'ana kokha pa chowerengera kapena patebulo, ndiye kuti mwachidziwikire mudzagonjetsedwa polimbana nokha. Ndipo ngakhale mutakhala ndi mayendedwe a 30-35 km, ndiye kuti mutha kugunda "khoma" ndikukwawa mpaka kumaliza osaganizira za masekondi.
Pofuna kupewa izi kuti zichitike pa mpikisano wanu woyamba, nthawi zonse khalani ndi cholinga chosavuta kwa inu. Tiyerekeze kuti, pokhala ndi 1.45 womwewo pakati, yesetsani kutha maola 4 mukuchita mpikisano. Marathon yoyamba ikuwonetsani komwe malo anu ofooka ali, momwe thupi lanu limadziwira mtunda wotere. Zomwe zikusowa, motero, momwe mungapangire pulogalamu yophunzitsira kuti iziyenda mwachangu nthawi ina.
Mphindi ina yowonekera, yomwe ndiyofunika kusankha marathon, ndi 30 km kuthamanga masabata 3-4 isanakwane. Kuthamanga kumeneku ndikofunikira kwambiri kwa inu kuti mutsimikizire kuti mutha kuthamanga. Ndipo pa marathon yoyamba, ikuyenera kuyendetsedwa paulendo womwewo momwe mungathamangire makilomita 30 amenewo.
Ponena za njira zachindunji zothamangitsira iwo omwe akuthamanga msanga nthawi yoyamba, ndikofunikira kuyamba modekha, osayesa kupanga maziko mgawo loyambirira la marathon. Thamangani kokha mothamanga kwanu, musamvere otsutsa. Kuthamangitsani kampani ndi okhawo omwe mukutsimikiza kuti muli nawo mwayi wofanana. Kupanda kutero, fikirani wothamanga mwachangu mu theka loyamba la mtunda. Ndipo wachiwiriyo mwina alibe mphamvu zokwanira. Choyipa chachikulu ndikuti mutsike, chabwino mudzayenda.
Poyenda modekha, thamanga 30 km, kenako, malinga ndi thanzi lanu, mutha kukulira pang'onopang'ono. Poterepa, muwonetsa nthawi yoyesa, yomwe ikukankhirani mtsogolo, bwerani othamanga, osakwawa mpaka kumaliza, mudzatha kuwunika zomwe mumachita bwino komanso zomwe mumafooka.
Njira zothamanga za othamanga marathon odziwa zambiri
Izi zikuphatikiza onse omwe adathamanga marathon kamodzi ndipo adafikirako, komanso othamanga omwe alandila kale mendulo za ma marathons omaliza kangapo.
Apa, mayendedwe a maphunziro a makilomita 30 mwezi umodzi marathon isanakhale njira yoyenera yosankhira liwiro. Wina woipa, wina wabwino. Komabe, kwa iwo omwe mwadala amakonzekera marathon, ali ndi voliyumu yokwanira, osachepera 70-100 km sabata, ndizotheka kuyenda pogwiritsa ntchito cholembera cha MARCO. Ngakhale, sikofunikanso kutenga mfundo izi ngati ma axiom. Koma zomwezo, adzakhala pafupi kapena pang'ono pafupi ndi kuthekera kwanu kwenikweni.
Tsopano, zokhudzana ndi machenjerero enieni othamanga. Mukasankha zotsatira zomwe mukufuna kuwonetsa pa marathon, ndipo koposa zonse, kuti mutha kuwonetsa zotsatirazi, muyenera werengani mayendedwe apakatikati kuthamangira zotsatira izi.
Cholinga cha machenjerero abwino ndikuyamba pang'onopang'ono kapena ndendende momwe mudakonzera.
Mwachitsanzo, mumadziikira nokha ntchito kutha mpikisano wothamanga kuchokera 3.10. Izi zikutanthauza kuti muyenera kuthamanga kilomita iliyonse mu 4.30-4.32. Paulendo uwu, muyenera kuthamanga 20-25 km. Ndikofunika kuti musakwere pamwamba pa 4.30. M'madera omwe kuthamanga kumakhala kutsika kapena kutsika. Kenako yang'anani kumverera. Ngati boma ndi lamphamvu, ndiye kuti yambani kuyenda pang'ono kuchoka pa 4.30, masekondi 3-5. Ndiye 4.25-4.28. Ndipo yesetsani kutsatira izi mpaka kumapeto.
Njira imeneyi imatchedwa "kugawanika koyipa" ndipo imagwiritsidwa ntchito ndi othamanga othamanga kwambiri padziko lonse lapansi. Malinga ndi njirayi, onse omaliza zolemba zapadziko lonse lapansi, kuphatikiza yapano. Pamene Dennis Quimetto adathamanga marathon 2.02 mu 2014. 57. Adagonjetsa theka loyamba mu 1.01.45. Chachiwiri, motsatana, cha 1.01.12.
Ngati mungayang'ane mawonekedwe onse adzikoli, mutha kuwona kuti mayendedwe adalumphira kuchokera ku 2.50 mpaka 2.59 munthawiyi. Izi ndichifukwa choti marathon amathamanga m'malo osiyanasiyana, ndikukwera ndi kutsika, mikwingwirima yakumaso ndi zingwe zopumira. Chifukwa chake, simungakwanitse kusunga zomwe zalengezedwa, mwachitsanzo, 4.30. Koma tiyenera kuyesetsa kuchita izi. Kenako kupatuka pa mayendedwe apakati kudzakhala kochepa.
Zolemba zina zomwe zidzasangalatsa othamanga a marathon:
1. Zomwe muyenera kudziwa kuti muthe kuthamanga marathon
2. Njira yothamanga
3. Kodi nditha kuthamanga tsiku lililonse
4. Kodi nthawi ndiyotani
Zolakwitsa zazikulu pamachitidwe othamanga a marathon
Cholakwika chachikulu ngakhale othamanga odziwa zambiri komanso akatswiri amapanga akuyamba mwachangu kwambiri. Koma kwa akatswiri, kulakwitsa kumeneku kumachitika nthawi zambiri chifukwa chakuti, mwamwambo, ali wokonzeka kuthamanga momwe adayambira marathon yonse, koma zina zimamulepheretsa kuchita izi ndipo amayenera kutsika. Zomwe mumaliza ndikutsika kwakukulu liwiro mu theka lachiwiri.
Kwa othamanga kumene, kulakwitsa kumeneku kumalumikizidwa ndi kusazindikira njira zoyendetsera bwino ndikulephera kukana chikhumbo chofuna kuyambira pomwepo. Zachidziwikire, pomwe mazana ndi masauzande othamanga ayamba nthawi yomweyo, pali mphamvu zambiri zomwe zimawoneka kuti mudzangoyenda, osathamanga. Koma lama fuyusiwo amachepa patapita makilomita ochepa, koma mphamvu yomwe imagwiritsidwa ntchitoyo siyibwerera.
Komanso, ambiri akuyesera kupanga malo osungira poyambira. Ndikulongosola kuti sipadzakhala mphamvu yoti ndikafike kumapeto, apo ayi ndisewera mwachangu kwakanthawi. Iyi ndi njira yolakwika kwathunthu. Kuyamba kuthamanga pa mpikisano wothamanga kumangolanda mphamvu zanu, kukupangitsani kupita kudera lamphamvu momwe lactic acid iyamba kudzikundikira, kenako m'malo mongothamanga, mudzayenda kapena kungochoka pa mpikisanowo. Pa marathon, ndikofunikira kuyendetsa kudera lamphamvu komwe kulibe kuwonjezeka kwa lactic acid. M'munsimu muli otchedwa ANSP.
Pali cholakwika chosinthika - chiyambi chofooka komanso chochedwa. Mwambiri, kwa iwo omwe amathamanga marathon koyamba, kulakwitsa kumeneku kumakhululukidwa. Koma iwo omwe ali ndi mwayi wopikisana nawo patali sayenera kulakwitsa chonchi. Chifukwa akuyenera kumvetsetsa kuti kuyamba pang'onopang'ono kwambiri sikuwalola kuti azithamangira kumapeto kuti amalize chifukwa chosafulumira. Ndiye kuti, mwakonzeka kukonzekera marathon a 3.10. Tinaganiza zoyamba kuthamanga kwa mphindi 5 ndikuwonjezera pang'onopang'ono theka lachiwiri. Kwa mphindi 5 mutha kuthamanga popanda mavuto ndipo muli ndi mphamvu zokwanira kuthamanga theka lachiwiri mwachangu kwambiri kuposa loyambirira. Koma kodi muli ndi mphamvu zokwanira kuthamanga theka lachiwiri kwa mphindi 4 kuti mupange mpatawu? Ndiye kuti, pang'onopang'ono mukamathamanga koyambirira, kuthamanga kuyenera kuyendetsedwa mwachangu kumapeto. Izi ndizomveka.
Nyimbo yosokonekera. Wothamanga akayamba msanga, kenako amazindikira kuti kuthamanga kwathamanga kwambiri, kumachedwetsa, amazindikira kuti wacheperachepera. Amazindikira kuti ndi pambuyo 4-5 Km, akuyamba imathandizira kuti azilipira kwanthawi. Zotsatira zake, izi zimabweretsa kuti pofika makilomita 30 kulibenso mphamvu yotsalira ya ma jerks awa. Ndipo chotsalira ndikukwawa mpaka kumapeto.
Palinso njira yotere, pamene mphindi ina othamanga ayamba kumva kuti wapeza mphamvu. Mwachitsanzo, izi zitha kuchitika chifukwa chakuti zakumwa zoziziritsa kukhosi kuchokera mu bala kapena gel osakaniza zidapukusidwa ndikuyamba kupereka mphamvu, kapena amangomwa madzi ndipo thupi limati "zikomo" chifukwa cha izi. Ndipo pakadali pano, ena ali ndi lingaliro loyambira kuthamanga kwambiri. Mulimonsemo izi sizingachitike mwina. Tiyenera kusunga mayendedwe omwe atchulidwa. Kupanda kutero, kugwedezeka kotsatira kumatha ndikukula kwa mtima komanso kutsika kwakanthawi posachedwa.
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