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Zoo Siab

Nws yeej yog ib qho kev qhuas zoo rau kev khiav 26.2 mais, tab sis nws tsis yog rau txhua tus. Thiab txij li thaum peb nyob rau hauv tuab ntawm prime marathon lub caij-yog leej twg lub Facebook noj tag nrho cov finisher cov khoom plig thiab PR lub sij hawm thiab kev siab hlub pub dawb thov?! Hav, nws zoo yog tias koj tsis xav khiav marathon. Qhov tseeb, kev tshawb fawb kuj tseem nyob ntawm koj sab. Nov yog 25 qhov laj thawj zoo heev uas tsis txhob khiav.

Koj Tsis Tau Kawm Txaus

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Tus kws tshaj lij khiav haujlwm Jeff Gaudette sau hais tias koj yuav tsum yog lub hom phiaj nruab nrab ib puag ncig 40 mais ib lub lim tiam rau tsib rau rau lub asthiv yog tias koj xav tau lav hnub zoo ntawm chav kawm. Yog tias koj tseem tsis tau ntawm qhov ntsuas ntawd, tej zaum nws yog lub tswv yim zoo los zaum qhov no.


Koj Tsis Txaus Siab Qhia Txaus

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Yog tias qhov laj thawj No. 1 siv rau koj, nws tsim nyog tau txais kev nkag siab me ntsis. Yog tias koj tsis tau ua tiav koj qhov kev cob qhia vim tias koj tsuas yog tsis kam ua haujlwm hnyav, tej zaum 10K yog ntau dua koj lub khob tshuaj yej.

Koj lub neej kev txom nyem yuav raug kev txom nyem

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Tsis nco qab cov xuab moos siv sijhawm sib tw tiag. Kev cob qhia yog ib qho kev cog lus loj dua lub sij hawm. Nws yuav siv sij hawm ntau heev los sau 40-mais lub lis piam, thiab nws tuaj yeem ua kom yooj yim kom haum rau cov luag num hauv zej zog-tshwj xeeb tshaj yog cov uas muaj xws li noj thiab haus-seamlessly rau hauv koj txoj kev cob qhia. Yog tias koj tsis npaj txhij tso qee qhov kev lom zem, tej zaum qhov no tsis yog koj li xyoo.


Chafing

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Nov yog qhov kev xav zoo siab: Koj yuav tau khiav mus ntev heev uas cov tawv nqaij ntawm koj tus ncej puab lossis koj cov ris tsho ua kis las lossis koj cov paj rwb tee tuaj yeem ua rau koj lub cev. Cov neeg sib tw khiav Marathon yuav sim ntseeg koj tias txhua yam koj xav tau yog qee cov roj av jelly lossis qee qhov luv dua, tab sis nws puas tsim nyog muaj kev pheej hmoo?

Marathons Yog kim

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Yog tias koj xav khiav ib ntawm 25 qhov kev sib tw marathons saum toj kawg nkaus hauv Asmeskas koj tuaj yeem cia siab tias yuav tawm ntau dua $ 100 tsuas yog nkag mus. Tus nqi ntawm tus nqi nkag nruab nrab tau nce los ntawm 35 feem pua ​​txij li xyoo 2007, peb thiab ib nrab sijhawm nrawm dua li kev nce nqi, Esquire qhia. Ntawm qee qhov kev sib tw, cov nqi cim npe siab ua raws li qhov cuam tshuam rau kev sau npe. Txawm li cas los xij, cov neeg nkag mus tsis tau nyob ntawm qhov loj marathons, thiab cov nqi sau npe suav nrog kev lom zem thiab kev lom zem thiab nce kev ntsuas kev nyab xeeb.


Lawv Ua Rau Koj Lub Cev Tsis Zoo

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Kev ua haujlwm tsis tu ncua tuaj yeem pab koj nyob twj ywm tsis pub dhau lub caij txias thiab mob khaub thuas, tab sis kev tawm dag zog ntau dhau tuaj yeem ua rau muaj qhov cuam tshuam tsis zoo. (Txhua yam nyob rau hauv qhov nruab nrab.) Kev tshawb fawb pom tias tom qab ntev, them se ua haujlwm zoo li marathons, lub cev tiv thaiv kab mob tau ploj mus txog ntau lub lis piam tom qab kev sib tw, ua rau "2-6 npaug nce hauv qhov kev pheej hmoo ntawm kev txhim kho kab mob ua pa sab saud," Mike Gleeson, xib fwb ntawm kev tawm dag zog biochemistry ntawm Loughborough University hauv Leicestershire, UK tau hais hauv nqe lus.

Koj Yeej ntxub Khiav

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Yog tias koj nyiam khiav, kev sib tw marathon yuav yog qhov kev nce qib ntawm koj li niaj zaus. Tab sis yog tias koj tsis nyiam tiag tiag txhawm rau txhawm rau txoj kev taug, yuam koj tus kheej kom kov yeej kev sib tw ntawm qhov loj no yuav tsis yog lub tswv yim zoo. Muaj cov pov thawj txaus los txhawb qhov tseeb tias peb ua raws li cov kev ua ub no uas ua kom zoo nrog peb tus kheej. Yog li mloog lub suab ntawd qhia tias koj khiav tsis yog nws rau koj, thiab nrhiav lwm qhov kev sib tw uas txaus siab tiag tiag.

Nws Tsis Yog Txoj Hauv Kev Ncaj Ncees kom poob phaus

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Teem lub hom phiaj zoo li kev sib tw marathon tuaj yeem ua rau muaj kev txhawb siab rau cov tib neeg tab tom nrhiav kom yuag thiab ua kom zoo los ntawm kev sib tw hnub, tab sis kev cob qhia marathon tsis hloov qhov kev xav tawm ntawm qhov hnyav. Marathoning-thiab khiav dav-tsis tas yuav ua rau poob phaus, tshwj xeeb yog tias koj tsis hloov pauv koj li niaj zaus lossis khaws cov nrawm, sau Born Fitness tus tsim Adam Bornstein.

Nws tsis yog kev zam txim rau noj txhua yam koj xav tau

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Tsuas yog vim tias koj xav tau cov carbohydrates ntau rau roj tsis txhais tau tias cov ntawd yuav tsum yog los ntawm pizza. Yog lawm, koj tau hlawv ntau calorie ntau ntau rau txhua qhov kev ua haujlwm ntev, tab sis qhov ntawd tsis tau txhais hais tias kev noj haus tsis yog ib qho tseem ceeb ntawm kev cob qhia kev nyab xeeb. Qhov tseeb, noj cov khoom tsis raug tuaj yeem nqus koj lub zog lossis ntsia hlau nrog zom (ntau ntxiv tom qab ntawd). Koj tau zoo dua tawm ntawm cov carbohydrates los ntawm cov nplej tag nrho xws li cov nplej dub thiab quinoa, thiab ua kom koj lub zog nrog cov protein qis rau lub zog thiab rov ua haujlwm thiab rog lub plawv zoo li cov roj txiv ntseej thiab avocado. (Txheeb xyuas ntau cov zaub mov zoo rau cov neeg khiav ntawm no.)

Koj yuav tsis tau nrawm dua

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Thaum koj tau mob siab rau ua kom tau raws li koj lub hom phiaj mais, koj yuav cia lwm yam ntawm kev cob qhia poob rau txoj kev, raws li Sijhawm Khiav magazine. "Thaum peb siv tag nrho peb lub sijhawm thiab lub zog rau kev nyob deb, peb nyiam tiv thaiv kev txhim kho kev ua haujlwm zoo li kev txhim kho daim ntawv thiab lub zog," tus kws sau ntawv Jonathan Beverly tau sau rau xyoo 2011. Qhov xwm txheej zoo tshaj plaws: Koj tsis ua kom zoo dua. lossis khiav nrawm dua. Qhov xwm txheej phem tshaj: Tsis quav ntsej koj daim ntawv thiab lub zog ua rau raug mob ib sab.

Koj tuaj yeem ua rau muaj kev pheej hmoo rau dej ntau dhau

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Kev haus dej ntau dhau, hu ua hyponatremia, tsis yog tsuas yog tsawg heev tab sis nyuaj ua. Txawm li cas los xij, kev tshawb fawb qhia tias cov neeg khiav dej num marathon yuav yog ib qho ntawm cov neeg muaj kev pheej hmoo ntau dua thaum nws los txog rau qhov txaus ntshai no. Nws yuav yog tias tom qab kev sib tw hnyav, kev sib tw marathon tsis tuaj yeem nkag siab lawv lub cev nrog H2O ntau dhau, tab sis nws yog qhov pheej hmoo siv tau.

Tsis Muaj Ib Tus Paub Tias Yuav Qhia Li Cas Koj Li Kev Rov Qab Los

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Tom qab 26.2 mais ntawm hnav thiab tsim kua muag-ntxiv lub hlis ntawm kev cob qhia-feem ntau cov neeg nyob rau hauv lub siab rau me ntsis so ntawm kev khiav. Tab sis kev tshawb fawb tsis paub tiag tiag li cas koj yuav tsum siv sijhawm ob peb lub lis piam tseem ceeb tom qab kev sib tw loj rau kev rov zoo. Qee cov kws tshaj lij yuav qhia rau koj kom koj so ib hnub rau txhua mais koj tau khiav, muab rau koj 26 hnub yam tsis muaj kev sib tw nyuaj tom qab ntawd marathon. Lwm tus yuav hais qhia qhov thim rov qab, uas tso cai rau koj rov txhim kho rov qab rau hauv kev sib tw. Tab sis vim tias cov kws tshawb fawb tsis tuaj yeem nug cov neeg marathon rov qab los tsuas yog khiav lwm qhov, peb yuav tsis paub tias nws yuav siv sijhawm ntev npaum li cas, tus kws kho mob lub cev Timothy Noakes tau hais rau New York Times.

Koj Lub Taub Hau Tsis Tiag Tiag

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Nws yooj yim los tsom mus rau kev qhia lub cev thiab xav tias koj yuav nyuaj siab thaum lub sijhawm los txog. Tab sis, hauv cov lus ntawm Ironman superstar Lisa Bentley, kev sib tw marathon yog "tsuas yog lub sijhawm ntev kom mloog zoo." Tsis yog tsuas yog koj li kev xav hauv lub hlwb xav tau kev npaj, nws tseem xav tau lub sijhawm rov zoo-thiab peb tsis paub tiag tiag tias nws yuav siv sijhawm ntev npaum li cas thiaj li qaug zog lub siab, ib yam.

Koj lub plab yuav mus txhua yam vwm

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Txhua qhov chaw los ntawm kwv yees li 30 txog 50 feem pua ​​ntawm cov neeg sib tw khiav yuav muaj qee yam kev tawm dag zog ntsig txog lub plab, thiab tus lej ntawd tuaj yeem siab dua ntawm cov neeg sib tw marathoners, Active.com qhia. Tseeb, muaj me ntsis kev noj zaub mov zoo ntawm kev lag luam los sim zam kev mus ncig ntau dhau mus rau porta-potties.Tab sis puas yog koj tsis nyiam koj cov lus sab hauv tsis muaj kev kub ntxhov?

Koj Yuav Tsum Noj Gu

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Okay, koj tsis tas yuav. Tab sis ntau tus neeg sib tw khiav deb tau cog lus los ntawm gel ntxiv "nyob hauv qhov chaw goopy qhov chaw ntawm cov kua thiab zaub mov," raws li Greatist thiaj li ua rau nws qab. Nws tau txais tag nrho cov khoom tseem ceeb ntawm cov khoom noj txom ncauj nruab nrab ntawm cov khoom noj txom ncauj, thiab qhov sib xws ua rau nws yooj yim rau nqus tau yam tsis ua rau koj txoj kev taug. Tab sis koj puas nyiam noj zaub mov tiag?!

Marathons tuaj yeem ua rau koj lub siab mob

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Kev kuaj xyuas tseeb: Koj tuaj yeem khiav marathon thiab ua kom haum tsawg dua li qhov koj xav. (Thov txim!) Qhov teeb meem yog rau cov neeg sib tw khiav tsis zoo, ua rau lub plawv puas tsuaj ntau dua ntawm cov kev sib tw uas muaj zog tuaj yeem ua rau ntau lub hlis tom qab hla txoj kab tiav. Xov xwm zoo yog koj yuav rov zoo, tab sis koj yuav muaj kev pheej hmoo rau lwm yam teeb meem plawv ua ntej koj ua, raws li kev tshawb fawb xyoo 2010.

Los Txawm Tsis Tau

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Nws yog qhov tsawg tshaj plaws, tab sis marathons tau paub tias ua mob rau lub plawv ib ntus. Txog ib ntawm txhua 184,000 tus neeg khiav dej num "ua rau lub plawv nres tom qab marathon," Discovery qhia. Cov neeg khiav feem ntau muaj kev pheej hmoo mob plawv, yog li nws yog qhov tseem ceeb uas yuav tau sab laj nrog koj tus kws kho mob ua ntej nkag mus rau hauv txoj haujlwm kev qhia ntawm txhua yam.

Koj yog Tus Kheej Ntau Tus Kheej

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Yog tias kev tshaj tawm pej xeem ntawm koj lub zog qoj ib ce tsuas yog ua rau koj tsis xis nyob, hla kev sib tw. Qhov kawg koj xav tau thaum lub sij hawm marathon yog yuav tsum tau wigged tawm los ntawm cov neeg txawv teb chaws cheering koj lub npe. Koj tuaj yeem khiav kom deb thiab ntev npaum li sai tau raws li koj xav tau yam tsis muaj suab nrov nrov kiv cua lossis cov qhab nia ua tiav, thiab koj yuav txaus siab rau nws ntau dua.

Koj cov phooj ywg nkees nkees ntawm kev pub dawb rau Koj Qhov Ua rau

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Kev khiav mus rau kev siab hlub yog qhov yeej-yeej: Tus marathoner tau txais qhov kev ntshaw hauv ib qho ntawm qhov nyuaj rau kev sib tw thaum tau txais txiaj ntsig ua rau ze rau nws lub siab hauv tus txheej txheem. Tab sis thaum lub teb chaws ntawm kev siab hlub koom nrog hauv marathons thiab cov nyiaj pub dawb uas lawv tau raked tau nce thiab nce txij li thaum 90s lig, cov lej zoo li yuav qeeb hauv 2013, New York Times qhia. Piv txwv li, 2013 New York City Marathon, tseem tsis tau muag tawm tsuas yog lub lis piam ua ntej kev sib tw, New York Road Runners 'tus thawj coj Mary Wittenberg hais rau Sijhawm, hu nws "unprecedented."

"Nws nyuaj heev, kuv ntseeg, ua xyoo ntawd txhua xyoo," NYC marathon tus npaj George A. Hirsch hais txog cov neeg sib tw uas yuav tsum ua tau raws li qhov xav tau pub dawb thiaj li yuav khiav tau. "Koj tab tom rov qab los rau koj cov phooj ywg tib lub pas dej."

Nws tuaj yeem ua mob rau koj lub hauv caug

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Tsuas yog hais txog txhua tus yuav muab rau koj lawv tus kheej lub tswv yim ntawm seb puas los yog tsis khiav tsis zoo rau koj lub hauv caug. Kev tshawb fawb tau rov qab los thiab tawm mus, tab sis cov kws tshaj lij yuav pom zoo tias kev ua haujlwm zoo yog qhov zoo rau koj lub hauv caug-nrog rau lwm cov pob txha thiab pob qij txha.

Txawm li cas los xij, muaj qee qhov xwm txheej uas ua rau muaj kev pheej hmoo txaus, uas nyob rau hauv lem yuav ua rau muaj kev sib tw marathon-thiab txhua qhov kev cob qhia-lub tswv yim tsis zoo. Preexisting lub hauv caug mob lossis raug mob tuaj yeem ua rau tsis zoo los ntawm qhov hnyav hnyav. Qee cov pov thawj qhia tias kev cob qhia marathon yuav ua rau muaj kev puas tsuaj rau lub hauv caug ntawm cov neeg rog rog. Yuav ua li cas koj txhais ko taw tsoo lub pavement nrog rau kev nce koj cov mileage lossis pace sai heev tuaj yeem ua rau muaj teeb meem hauv caug, LiveScience qhia.

Nws tuaj yeem ua rau Shin Splints

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Muaj ob peb qhov kev raug mob khiav ntau dua li qhov mob hnyav ntawm pob taws thiab hauv caug. Kev cob qhia Marathon yog daim ntawv qhia zoo tshaj plaws ntawm qhov hnyav tas mus li thiab "cov khoom txaus ntshai"-khiav nyuaj, nrawm dhau, lossis ntev dhau," raws li Mayo Clinic. -nws sneaks (lace ib ntawm cov txaus, high-tech xaiv dua).

Koj Yuav Tsum Tau Excel ntawm Kev Ncaj Ncees

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Yog tias koj tsis yog lub ntuj nyob ntawm kev khiav nrawm, koj yuav tau nkim koj lub zog kom yooj yim ua tiav kev sib tw marathon thaum koj yuav muaj kev sib tw luv dua. Cov neeg muaj hnub nyoog 20 txog 30 xyoos tsuas yog 3.3 feem pua ​​ntawm cov neeg sib tw triathlon, raws li Sab nraum magazine, uas txhais tau hais tias "kev sib tw rau kho vajtse hauv koj pawg hnub nyoog yuav tsis muaj qhov yuag dua." Cov tib hnub nyoog ntawm cov neeg sib tw marathoners ua ntau dua li 6 feem pua ​​ntawm cov neeg koom, raws li MarathonGuide.com.

Tsis Nco Txog Pedicures

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Yog tias koj tsis xav tias xav txog cov ntiv taw dub ib qho "rite of passage," nws yuav yog lub sijhawm rau kev nyiam tshiab.

Rau Ib Yam Ntawm Qhov Tsis Txaus Ntseeg

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Txawm hais tias nws yog vim nws zoo li txhua tus tau khiav marathon lossis koj ib txwm xav tias koj yuav ua tiav ib qho ua ntej 40 lossis koj tus kwv yau tsis kam koj, hauv peb qhov kev xav txo hwj chim, tsuas yog qhov laj thawj zoo tiag tiag los ua marathon yog vim koj xav tau tiag tiag . Yog tias koj tsis ua, buck cov phooj ywg siab thiab cog lus tsis txhob txiav txim rau koj tus kheej-koj yog ntau tshaj li koj cov mileage.

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