Yuav ua li cas khiav ib marathon: deb, khiav cov txheej txheem, lub tswv yim rau beginners

Olympic marathon deb yog 42,195 kilometers, yog ib tug loj kev sib tw rau beginners thiab rau tej ncaws pob nrog zoo kev jogging. Tab sis qhov no tsuas yog cov nom marathon tej yam kev mob, uas nws lub npe yog tam sim no hu ua tej ntev sau rau ntxhib struts los yog nyob rau hauv tej yam tshwj xeeb, xws li txoj sia. Los ntawm no los thawj ntsis - ua ntej koj sau npe rau koj thawj marathon, koj yuav tsum ua tib zoo nyeem cov lus thiab cov cov teeb meem. 42 km 195 m - nws yog ib tug ntau mus kov yeej no deb yuav tsum npaj txhij. Hais txog tag nrho cov nuances ntawm cov haiv neeg thiab cov kev npaj rau nws nyeem tsab xov xwm.

Marathon: ntiaj teb no cov ntaub ntawv

Rau cov thawj lub sij hawm ib tug marathon ntiaj teb no cov ntaub ntawv twb kaw nyob rau Olympic ua si nyob rau hauv Antwerp nyob rau hauv 1969. Nws tau tsim ib tug Australian npe Clayton, rhuav lub 42 km 195 m nyob rau hauv cia li ob lub sij hawm, yim feeb thiab peb caug peb lub vib nas this. Rau cov ntaub ntawv rau ib ntev lub sij hawm yuav tsis muaj leej twg. Thiab qhov no txawm lub fact tias, feeb nyob rau txhua txhua xyoo marathon. 1969 Lub ntiaj teb no cov ntaub ntawv tau raug tawg xwb nyob rau hauv 1989. Qhov txawv tsuas yog feeb - 2:06:32 (Sammy Wanjiru). Qhov kawg lub ntiaj teb no cov ntaub ntawv twb sau nyob rau hauv 2008 - 2:03:59. Haile Gebrselassie teem.

npaj rau hauv av

Yog li, lub Olympic marathon, ib tug deb uas koj muaj izvesna, khiav tsis yog li ntawd ib qho yooj yim. Koj yuav tsum muaj ib tug zoo kev ntaus kis las kawm nyob rau hauv qhov yooj yim sprinting. Beginners Marathon - feem ntau yog tej runners los yog advanced ncaws pob uas muaj mastered rau tus txheej txheem ntawm "rau-ntiv taw", tsim lawv kua noj npaum li cas thiab paub yuav ua li cas kom zoo zoo saib xyuas lub plawv dhia thaum lub sij hawm ib ce muaj zog.

Raws li ib tug novice los khiav ib marathon? Cov thawj thiab cov ntsiab cai tseem ceeb - them txaus npaj lub sij hawm. Txawm cov tub txawg tsis paub txaj muag nyob rau hauv ua ntej mus rau cob qhia thiab sib sau ua ke txaus cov lus qhia txog tom ntej no haiv neeg. Yog li ntawd yog thawj zaug uas koj xav tau rau ib tug marathon - ua ib txoj kev kawm npaj. Nws nyob nkaus rau lub hom struts, uas tau raug xaiv rau lub yavtom ntej haiv neeg.

Yuav ua li cas khiav ib marathon tsis muaj kev kawm? Tu siab, tsis muaj. Npaj ib tug yuav tsum! Raws li ib tug mus sib hais haiv neeg yog pom zoo kom xaiv qhov kev ncua deb ntawm lub qub los yog zoo tej yam kev mob, ib tug ntev ntawm 10 km. Qhov no yog qhov feem ntau dej siab kev xaiv rau ib tug sober kev soj ntsuam ntawm lawv lub peev xwm ua ntej mus dhia 4 lub sij hawm.

Npaj lub cev

Yuav ua li cas khiav ua ntej marathon? Maximum tau yuav tiav tau tsuas muaj ib lub luag hauj lwm mus kom ze rau kev cob qhia, tab sis peb yuav tsum tsis txhob hnov qab txog lub adequacy ntawm loads. Cov los ze zog lub hnub ntawm lub marathon, tus me yuav tsum qhov kev ncua deb ntawm lub tom ntej no haiv neeg. Nkag mus rau cov kev sib tw nyob rau hauv lub "kev nyuaj siab" lub xeev nrog ib tug high degree ntawm qhov muaj tseeb yuav coj tsis tau coveted yeej.

Pw tsaug zog zoo - tus yuam sij tsis tau tsuas yog rau ib tug noj qab nyob zoo txoj kev ua neej, tab sis kuj yog ib tug muaj kev vam meej kev kawm nyob rau hauv lub marathon. So yuav tsum muaj tseeb thiab kuas, raws li lub sij hawm tsis muaj sib txawv.

Txhua khiav competent paub dab tsi yog qhov tseem ceeb roj rau ib tug cav nyob rau hauv lub tsheb cev yog hu ua. Qhov no yog tsis muaj dab tsi li glycogen. Qhov no cov ntaub ntawv uas yog cov khoom ntawm carbohydrate ua, los ntawm cov zaub mov. Lawv muaj nyob rau hauv kev noj haus yog ib tug yuav tsum. Loj stocks ntawm lub substance yuav muab qhov zoo tshaj plaws lawm nyob rau hauv cov haiv neeg rau ib ntev lub deb.

Yuav ua li cas mus rau replenish glycogen khw muag khoom noj nyob rau hauv lub cev? Txawm tias muaj tseeb hais tias cov hais carbohydrates, tsis txhob maj zoo siab hlo muab rau tag nrho cov qab zib thiab hmoov. Nws yog tag nrho cov heev six, tab sis tsis yog li ntawd pab tau, vim muaj cov ceev ceev thiab qeeb carbohydrates, thiab koj yuav tsum tau yog tus thib ob pab pawg neeg. Lawv muaj peev xwm yuav nrhiav tau nyob rau hauv tej zaub mov uas yog pom zoo nyob rau hauv ib txwm kuas tib neeg kev noj haus, t. E. Ntau hom ntawm cov nqaij, cov txiv hmab txiv ntoo (tsuas yog txiv tsawb), zaub, cereals, khoom noj siv mis, nqaij npuas kib, qe thiab ntau dua. Cias muab, qeeb carbohydrates hu ua tej zaub mov uas yog maj mam nqis thiab ua los ntawm lub cev. Yog hais tias koj tsis tau ua tsis tau ib daim mov ci rau ntawm lub rooj, koj yuav hloov mus rau tej grain los yog "dub" los yog "gray" pastries.

Tshwj xeeb yog nrov ntawm cov runners khwv tau muab tshuaj txhuam - Italian zaub mov ntawm cov nplej zom. Txawm li cas los, muab hais tias txoj kev vam meej ntawm cov haiv neeg uas yuav tsum tau yog qeeb carbohydrates, nws yog tsim nyog los xaiv cov khoom ntawm tshwj xeeb hom ntawm hmoov. Ib tug loj ntau yam ntawm cov zaub mov txawv tso cai rau koj los mus sib tov nws nrog tag nrho cov khoom uas yuav tsum tau rau lub qub noj cov zaub mov thiab ib tug khoom noj tshwj xeeb rau cov marathon. Qhov no Italian nplej zom tsim los ntawm durum nplej thiab yog muaj nyob rau hauv cov khoom noj ntawm marathon noj haus rau ib tug ob peb lub lis piam ua ntej pib.

Puas siab puas ntsws kev kawm tus kheej

Yog li, cov kev cob qhia lub sij hawm twb tau tso ua ke, struts ntaub ntawv twb tau tau, lub tswv yim los mus kov yeej qhov kev ncua deb twb muaj, xws li tag nrho ... tab sis ib yam dab tsi koj yuav nco - mus ob peb vas.

Yuav ua li cas khiav ib marathon? Puas siab puas ntsws kev npaj rau cov haiv neeg plays li ib qho tseem ceeb ib tug luag hauj lwm raws li lub cev. Tshwj xeeb mus ob peb vas thiab tej mindset distinguishes cov kev los ntawm cov pib xyaum ua. Tom qab tag nrho, txawm lub feem ntau txog tej khiav khiav ib marathon yog ib tug heev nyuaj heev.

Yog hais tias koj yog cov nquag mus kev nyuaj siab, koj yuav tsum noj kom tag nrho tau cov kauj ruam los mus tshem tawm no zoo tshaj nyob rau hnub ntawm cov haiv neeg. Kev nyuaj siab, zoo li ib tug match uas tau txais mus rau hauv cov roj tank, nyob rau hauv ib tug lub sij hawm ntawd hlawv tag nrho reserves ntawm lub zog thiab ua rau txaj muag tshwm sim rau cov haiv neeg rau ib ntev lub deb.

Yog li ntawd, koj nyob nraum npaj. Ces lub hnub ntawm cov haiv neeg. Yuav ua li cas khiav ib marathon? Ua ntej koj yuav tsum tau tuaj mus rau lub pib txoj hauj lwm sai li sai tau, ib qho yooj yim mus sov li, tsis txhob hnov qab txog ua tsis taus pa txheej txheem, thiab ces maj mam mus txog ntawm lub npe txoj kev. Koj kuj muaj peev xwm tsis nco qab txog qhov qab noj pluag tshais ua los ntawm pasta, qhov no yog qhov zoo tshaj plaws relaxant nyob rau hnub ntawm cov haiv neeg.

Ceev faj kev soj ntsuam ntawm txoj kev rov yog ib qho tseem ceeb lub caij ntawm kev puas hlwb kev npaj. Thaum koj xav txog tej yam ua ntej ntawm lub sij hawm uas koj yuav tau txais, muaj yog ib tug zoo paus kom muaj kev cog qoob loo thoob plaws hauv lub tag nrho lawv. Nws yog tseem tau mus npaj dej pab hom kom tsis txhob muaj internal teeb meem nrog nws tus kheej thaum nws yog zoo dua rau ua nws. Yog hais tias koj txiav txim seb nyob rau hauv ua ntej tshaj plaws sophisticated feem ntawm txoj kev, lub siab yuav nyob rau hauv tag nrho cov kev sib ntaus los tab thiab yuav tsis tso cai rau tsis ua hauj lwm ntawm ib tug tseem ceeb heev lub sij hawm ntawd.

Cov pub leejtwg mus rau endurance

Yog li ntawd koj yuav tau khiav ib marathon. Yuav ua li cas muaj ntau yam kilometers yuav tsum tau los mus kov yeej - koj twb paub lawm. Pom zoo - nws yog ib tug ntau. Uas yog vim li cas koj yuav tsum qhia koj endurance. Nyob rau hauv thiaj li tsis mus tsom rau qaug zog thiab cov teeb meem ntawm kev kov yeej kev deb, koj muaj peev xwm faib lub tag nrho lawv mus rau hauv sib npaug zos feem, relying rau ib tug ntau yam ntawm lub hom phaj, uas yog nyob rau ntawm nws. Yog li, ib tug neeg them tsawg xim rau lub siab load, thiab ntau concentrated rau ib tug mus dhia. khiav zoo - ib tug tseem ceeb heev lub caij ua tau raws li kev vam meej, nws yog nrog nws cov kev pab ncaws pob siv ib tug muaj kuab mus kom ze rau lub tsev ntawm cov rog.

Marathon - nws yog ib txwm ib haiv neeg uas zoo zoo nkauj thiab picturesque qhov chaw, yog tias koj xav tias yob kev nyuaj siab thiab tag kev cia siab, nws yog ib txwm tau mus khiav cov ib puag ncig idyll thiab tsis nco qab txog qhov tu siab heev xav.

Zoo heev tswv yim rau cov beginners - kom koj tus kheej nyob rau hauv lawv txhais tes thaum pib, yeej tsis muab ib qho piv txwv ntawm cov neeg uas tseem tabtom nrog tag nrho nws lub dag lub zog mus jerk deb ntawm lub starting kab nyob rau ntawm ib tug ceev ntawm stometrovok tau zus ib. Lub ib tug uas yog tau ntseeg nkaws zes thiab siv dag zog yuam nyob rau hauv ib tug tseem ceeb heev lub sij hawm ntawd, uas feem ntau ntog rau hauv dhau theem.

Cov neeg uas paub firsthand li cas ib tug marathon yog heev me ntsis txog cov lub xeev los tom qab lub 30-kilometer stretch. Thaum no tus taw tes, lub cev pib tau txais louder qhia txog lawv qaug zog los ntawm tus mob thiab npau taws me ntsis mus rau lub tsis xis nyob. Ces koj yuav tsum nco ntsoov hais tias thiab yeej nws lub siab xav, tsis muaj teeb meem dab tsi.

Yuav ua li cas khiav ib marathon

Yuav ua li cas yuav tsum tau khiav cov txheej txheem? Lub marathon yog kov tsis yeej, yog hais tias tsis mus muaj nws. Qhov no yog qhov tseem ceeb ntawm tag nrho cov ua hauj lwm nyob rau hauv kev npaj rau cov haiv neeg. Nyob rau hauv no nam, muaj ntau ntau yam kev cov nyom uas yog ib tug unpleasant surprise rau cov neeg uas muaj tsis mus ncig teb chaws ntev mus.

Muaj yog ib tug loj sib txawv nyob rau hauv cov hauj lwm zoo ntawm ib tug khiav cov txheej txheem rau loj thiab luv luv mus. Cov cwj pwm uas yuav tsaws rau lub pob taws nyob rau hauv pem hauv ntej ntawm nws yuav tsis cuam tshuam nyob rau hauv lub li ib txwm yog hom twg, tab sis ntawm ib tug deb ntawm ib nrab marathon yuav ua rau kev npaj txhij txog kev mob los yog o ntawm lub hauv caug ob leeg.

Muaj coob tus neeg xav hais tias nyob rau hauv thiaj li yuav kom khiav ib tug tshwj xeeb yuav tsum tau leej. kev cob qhia, muab ntau dua ceg lub zog, txoj xov zoo thiab yooj nyob rau hauv lub ligaments thiab pob qij txha. Tab sis nyob rau hauv qhov tseeb, mus cuag rau theem no muaj peev xwm yuav luag txhua tus.

Cov yooj yim functionality ntawm tsawg kawg yog marathon khiav muaj xws li:

• Zoo-npaj qe.
• Muaj zog sab nraum qab, pob tw, ncej puab.
• Lub xub ntiag ntawm cov xovxwm.

Qhov saum toj no set ntawm cov leeg ntaub ntawv ib tug brace thaum khiav, tsis txhob cia ib tug neeg mus rau khoov los yog incorrectly npua thaum khiav. Protruding plab mog - yog qhov tseem ceeb kos npe rau ntawm unpreparedness los mus kov yeej ntev mus.

Raws li cov foregoing, peb yuav kos ib tug yooj yim xaus - yog tsis tsim nyog slouch thaum lub sij hawm ib tug khiav. Nws ua rau ib tug ua haujlwm ntawm qhov chaw ntawm lub ntiajteb txawj nqus, uas tiag spoils khiav cov txheej txheem, complicates lub chaw ua hauj lwm ntawm lub pa thiab hlab plawv system. Tshem tawm slouching yuav ua tau tsuas yog los ntawm cov strengthening ntawm lub rov qab nqaij los ntawm ib tug dav laub-ups los yog rub-ups rau lub bar.

Cov theem ntawm kev npaj ntawm lub cev

Thaum nws los txog rau yooj, nws tsis yog tsim nyog tias neeg ncaws kab taub thiaj ua tau lub tawg. Nws yog tsim nyog mus cuag ib tug zoo nqi koj tshuav ntawm qhov ntev ntawm lub nqaij, ligaments thiab yooj ntawm poob siab system. Qhov yuav tsum tau ob leeg amplitude yog tiav tsuas nrog tshwj xeeb kev cob qhia thiab tsis yuav tsum tau loj cov kev siv zog thiab ntau xyoo ntawm kev ua hauj lwm. Yuav kom npaj txaus mus ncig ntawm hip, hauv caug txha thiab ko taw, kuj tsis tu ncua gymnastic los yog pilates stretch marks.

Nrog txaus yooj, tsub kom lub amplitude ntawm lub chaw ua hauj lwm rau lub duav, kauj ruam yuav dav thiab yooj yim casting thiab tsaws ob txhais ceg. Pob sau sai npaum li cas thiab ua ntau resilient. Dynamic ncab yuav nqa tawm thaum lub sij hawm sov so-up thiab zoo li qub yuav ua tau zoo tom qab qoj ib ce rau hauv lub sov lub up leeg.

Marathon: khiav ceev

Muaj yog ib tug tshwj xeeb cov txheej txheem kev khiav nyob rau hauv lub marathon pace (M), uas yog ua kom ua raws li tag nrho cov kev ncaws pob. Cov qauv no yog heev saj zawg zog thiab tsis muaj ib yam tseeb rau ib thaj tsam, txhua suited rau nws nyob rau hauv nws tus kheej txoj kev, tab sis nyob rau nruab nrab, nws yog pom zoo kom khiav li no, khiav 25 kilometers rau 90-150 feeb.

Feem ntau cov tau npaj rau ib tug mus dhia nyob rau hauv qhov pace yog cov neeg uas paub txhij txhua nyob rau hauv lub hom twg ntawm 800 thiab 1500 meters, uas muaj peev xwm ua kom lub caij ntawm khiav mus txog rau 40-60 feeb. Thaum lub sij hawm txoj kev kawm nyob rau hauv cov txheej txheem no nws tseem ceeb heev ua hauj lwm tawm rau tag nrho lub ntsiab lus ntawm yavtom ntej cov txheej xwm, nrhiav koj lub sij hawm tau ntawm dej, carbohydrates los yog hwj chim engineering.

Nco ntsoov tias khiav ib tug marathon sai tempo ntawm jogging, tab sis competent kev kawm tau txhais hais tias zoo ua ke nrog ntawm ob hom kev kawm. Ntau intensive siv los npaj rau lub yavtom ntej kev nyuaj siab thiab khaub-ncaws nyias khiav txheej txheem yog lub ntsiab txoj kev uas yuav pab txhawb cov kev tau zoo lawm. Tsis tas li ntawd, M-tempo yog tsis haum rau kev ua hauj lwm nyob rau hauv huab cua li kev siv theem sai sai tshooj lub cev thaum lub sij hawm nyuab siab tej yam kev mob rau tej kev ua tsis taus pa.

Nyob rau hauv kev, nrog rau cov khoom npaj rau ib tug marathon yuav tsum tsis txhob muaj teeb meem ntau heev, raws li ntev dhau los ncaws pob coj ib tug xov tooj ntawm tej yam yooj yim raws li kev cai uas koj yuav tsum tau ua raws li tag nrho cov unconditionally.

Cov yooj yim txheej marathon

Obviously, cov feem ntau xim yuav yuav tsum tau xaiv ntawm nkawm khau. Thiab tsis muaj teeb meem yuav ua li cas ntxias tau yog ib tug tshiab khub ntawm khau ntaub, koj yuav tsum tau nkaum nws tam sim ntawd. Tej nkawm khau nrog tsawg nqi yog suav hais tias tshiab thiab, yog li ntawd, tsis dhau lub "kev sib ntaus los" sim thiab yog ib tug npua nyob rau hauv ib tug chob. Rau marathon haum xwb paub rau nws nkawm khau uas zoo yoog mus rau lub ko taw, tej zaum nws yuav yog tus loj ntawm ib tug me ntsis ntau tshaj li qhov loj ntawm ko taw. Nyob rau hauv lub xeem 10 kilometers, qhov no nam yog zoo heev ua nws tus kheej lawm.

Cov khaub ncaws yuav tsum tau tsuas muaj kev cuam tshuam ib tug ob peb hnub ua ntej cov haiv neeg, txij li thaum nws xaiv yog nkaus nyob rau cov huab cua puag, uas yog teev nyob rau hauv lub hnub. Thaum khiav, tus txiv neej pom tau tias incredibly kub lub xeev, yog li ntawd koj yuav tsis txhawj txog qhov tseem khov. Nyob rau hauv cov huab cov ntaub ntawv, koj yuav tau npaj cov kev hloov ntawm superfluous yam nrog nws tsis yog ib txwm ua tau. Lub headpiece caij ntawm cov khoom yog yuav tsum tau, hais txog ntawm cov huab cua.

Number phaj yuav tsum tau nrees tsau rau cov khaub ncaws. Txwv tsis pub, nws yog heev sai sai tau bored thiab yuav txo cov hauj lwm zoo ntawm running. Tus xov tooj rau nws tus kheej yuav tsum tau kiag li kev tiv thaiv tiv thaiv ingress ntawm dej, txwv tsis pub yuav muaj ib tug xov tooj ntawm formal teeb meem. Qhov yooj yim txoj kev uas yuav lis cov laminate los yog kab xev.

Muab cov specifics uas khiav ib marathon, ib tug xov tooj ntawm tej yam uas yuav tsum tau raws li txwv li sai tau. Nyob rau hauv feem ntau tus neeg mob, yuav tsum tau daim ntawv teev yog:

• Dej thiab as-ham.
• Raws li ib qho yooj yim thiab xis neeg uas ua ntawv.
• Ntsuas mem tes.
• Napkins nyob rau hauv ib tug me ntsis Tshuag.
• Plaster ceilings rau calluses uas yuav tshwm sim nrog heev tshwm sim.

Ua ntej qhov pib ntawm yuav luag tag nrho cov runners resorted mus rau hauv tus txheej txheem txheej txheem - smear Vaseline tag nrho cov teeb meem qhov chaw ntawm lub cev uas manifest lawv tus kheej thaum lub sij hawm txoj kev kawm.

Yuav ua li cas coj ntawm lub finish?

Lo lus nug no tseem ceeb heev. Tsis hais txog ntawm yuav ua li cas lub account finishes kis las ua ntej, feem kaum, thiab ua li ntawm., Nws yog ib qho tseem ceeb tsis txhob nres ntawm ib zaug colossal load tej los ntawm lub cev. Yuav kom plawv system sij hawm mus tsim kho thiab ua tsis taus pa rov qab mus rau qub, nyob rau hauv txhua rooj plaub yuav tsum tsis txhob tso tseg tam sim ntawd tom qab lub finish.

Thaum hla ntawm finish line yog tsim nyog los maj qeeb lub pace ntawm tus mus dhia thiab mus rau tus ceev kauj ruam, thiab ces, tom qab ib tug qeeb taug kev, thaum lub sij hawm uas koj yuav tau txais koj ua tsis taus pa, koj yuav maj mam tso tseg. Dej yuav tsum tau qaug dej qaug cawv nyob rau hauv me me sips, maj saturating lub cev qhuav dej.

Zoo, koj paub dab tsi ib marathon, ntau npaum li cas km yuav tsum tau kov yeej, thiab yuav ua li cas los npaj rau qhov no. Kuv xav tias koj kawm tau zoo nyob rau hauv cov haiv neeg!