6 Yam Kev Qhia Tus Kws Qhia Ntawv tuaj yeem Qhia Koj Txog Kev Kawm Marathon

Zoo Siab

• Toj yeej tseem ceeb
• Tsis txhob hla koj txoj haujlwm nrawm
• Npaj taug kev raws li
• Siv sijhawm kom rov zoo thiab mloog koj qhov mob
• Koj yuav tsum tau roj koj cov kev khiav mus ntev
• Kev khiav nrog lwm tus neeg ua rau txhua yam yooj yim dua
• Tshuaj xyuas rau

Loj hlob hauv Boston, Kuv ib txwm ua npau suav tias yuav khiav Boston Marathon. Yog li thaum kuv tau txais txoj hauv kev zoo los ua qhov kev sib tw nrog Adidas, kuv paub tias kuv xav ua qhov yog. Qhov kawg uas kuv xav tau yog hlawv tawm, npaj tsis zoo, lossis (phem dua) raug mob. (P.S. Nov yog lub tsev so zoo tshaj plaws rau kev sau npe rau Boston Marathon.)

Kuv tig mus rau Amanda Nurse, tus kws qhia khiav hauv Boston thiab cov neeg tseem ceeb khiav nws tus kheej (nws lub sijhawm marathon yog 2:40!), uas tau qhia kuv tias muaj ib tus neeg tsim nyog (leej twg paub txog koj qhov kev khiav haujlwm, kev raug mob yav dhau los, lub hom phiaj kev cob qhia, thiab kev ua haujlwm- lub neej teem sijhawm) ua kom kev cob qhia yooj yim dua.

Nws yooj yim dua li koj xav los nrhiav tus kws qhia ua haujlwm tsim nyog nyob hauv koj thaj chaw lossis nyob deb. Koj tuaj yeem tshawb nrhiav ib tus neeg los ntawm Road Runners Club of America qhov chaw lossis nres rau hauv lub khw tshwj xeeb hauv zos (ntau tus neeg qhia lawv tus kheej). RUN S.M.A.R.T. Qhov haujlwm tseem txuas cov neeg sib tw nrog cov kws qhia digitally. Feem ntau, tus kws qhia yuav dhau los ntawm koj cov keeb kwm khiav nrog koj nrog rau koj lub hom phiaj, tsim ib qho kev qhia rau koj (thiab hloov nws thaum koj mus), thiab kos-hauv nrog koj tsis tu ncua (xws li tus neeg los ntawm pab pawg lossis ib-rau-ib tus sau lossis hauv xov tooj lossis email) saib seb koj ua li cas. Yog tias koj tsoo pob hauv txoj kev, lawv ib txwm muaj los tham los ntawm cov kev daws teeb meem thiab cov tswv yim. (Saib kuj: 26 Kev Xav Koj Muaj Thaum Khiav Marathon)

Qee lwm zaj lus qhia kuv kawm:

Toj yeej tseem ceeb

Thaum koj yuav ntshai lawv (lossis hla lawv, lossis tsis paub mus nrhiav lawv nyob qhov twg), khiav toj siab nce koj qhov kev tawm dag zog, nce ob leeg aerobic (kev thev taus) thiab anaerobic (nrawm thiab siv zog siab) muaj peev xwm, piav qhia tus kws saib xyuas neeg mob. "Lub hauv caug txhawb nqa thiab txhais ceg yuav tsum tau nce toj tuaj yeem txhim kho koj daim ntawv ua haujlwm thiab pab txhim kho cov leeg muaj zog uas xav tau txhawm rau nce lub zog thaum khiav."

Tab sis nws tsis yog txhua yam hais txog huffing thiab puffing nce. Nurse hais tias "Ib feem loj ntawm kev khiav toj yog qhov chaw nqes hav," Coj mus rau Boston Marathon-ntau tus neeg xav tias 'Heartbreak Hill', ib nrab mais ntawm txoj kev nce toj hauv Newton, yog qhov nyuaj tshaj plaws. "Qhov laj thawj nws xav tias nyuaj heev vim yog thaum nws poob thaum sib tw (ntawm mais 20, thaum koj ob txhais ceg nkees heev), thiab vim tias thawj ib nrab ntawm cov kev sib tw yog qhov tseem ceeb qis, ua rau muaj kev ntxhov siab ntau ntawm koj cov quads, ua rau koj ob txhais ceg tawm sai dua yog tias chav kawm tiaj tus. "

Zaj lus kawm tau kawm: Los ntawm kev qhia ob qho tib si nce toj thiab nqes hav, koj lub cev tau siv rau hauv kev ua haujlwm thiab yuav muaj zog dua thiab npaj tau ntau dua los daws lawv ntawm hnub sib tw, Nurse piav qhia. Yog tias koj tsis paub meej tias qhov twg yog qhov zoo tshaj plaws khiav toj siab nyob ze koj, xav txog pab pawg zoo li Lub Kaum Ib Hlis Txoj Haujlwm, uas feem ntau siv cov toj roob hauv pes hauv nroog rau kev tawm dag zog lossis khw muag khoom hauv ib cheeb tsam, qhov chaw khiav haujlwm yuav zoo li nrawm qhia txoj hauv kev.

Tsis txhob hla koj txoj haujlwm nrawm

Kev sib xyaw hauv kev qhia ua ntu zus lossis lub sijhawm ua haujlwm nrawm txhim kho txoj hauv kev koj lub cev ua cov pa oxygen, pab koj kom khiav nrawm dua thiab muaj nyiaj ntau dua, Nurse hais. Xav txog lawv li "ua tau zoo" khiav (ntau dua). "Cov kev tawm dag zog nrawm no tsis ntev, tab sis lawv tsuas yog qhov nyuaj vim tias koj ua haujlwm hnyav dua nyob rau lub sijhawm luv."

Zaj lus kawm tau kawm: Ntawm kuv txoj kev npaj kev cob qhia, Nurse tau teev cov kev sib txawv rau kuv-los ntawm kev ua siab ntev mus rau kev sib tw. Ua raws li qhov tshwj xeeb (txhua tus neeg yuav txawv nyob ntawm koj lub hom phiaj) thaum sib txawv ntawm kev ua haujlwm nrawm yog qhov tseem ceeb. Pib nrog tsib feeb yooj yim khiav kom sov, tom qab ntawd hloov mus nrawm rau ib feeb nrog qeeb qeeb rau ib feeb 10 zaug (lossis tag nrho 20 feeb). Xaus nrog tsib feeb rov qab khiav los yog taug kev kom txias.

Npaj taug kev raws li

Thaum koj tab tom qhia rau kev sib tw loj, koj yuav muaj teeb meem cuam tshuam txog kev mus ncig. Rau kuv, qhov no txhais tau tias tsib hnub nyob rau hauv Aspen (kwv yees li 8,000 ko taw nce) mus rau qhov kawg ntawm kuv qhov kev cob qhia nrog rau ib lub lim tiam mus rau California.

Ntawm qhov siab, koj qhov kev cob qhia khiav yuav zoo li qeeb me ntsis, tus kws saib xyuas neeg mob hais. Txij li thaum nyob hauv qhov chaw siab siab ua rau txo qis cov pa oxygen uas koj cov leeg tau txais (thiab koj yuav pom tias nws ua pa nyuaj), koj lub sijhawm mais feem ntau poob los ntawm 15 mus rau 30 vib nas this. (Lub xaib no tuaj yeem pab koj txiav txim siab koj lub sijhawm nyob ntawm seb koj nyob siab npaum li cas.) t overdo nws."

Zaj lus kawm tau kawm: Npaj "qis lub lis piam" (lub lis piam nrog kev deb tsawg dua) ncig koj ncig. Tus kws saib xyuas neeg mob hais tias "Nws tau txais txiaj ntsig los txo qis ib lub lim tiam txhua peb txog tsib lub lis piam, nws nyob ntawm tus neeg," "Lub asthiv no, ntau tus neeg marathoners poob rov qab rau lawv qhov kev ua haujlwm ntev thiab feem ntau txo lawv cov mais txhua lub lim tiam los ntawm 25 mus rau 50 feem pua ​​​​ntawm lawv cov mileage siab tshaj plaws hauv kev cob qhia txog tam sim no." Qhov no yuav pab koj zoo siab dua thiab npaj tau los daws koj lub lim tiam tom ntej ntawm kev qhia, nws hais.

Siv sijhawm kom rov zoo thiab mloog koj qhov mob

Ob peb lub lis piam mus rau qhov pib ntawm kuv txoj kev kawm, ib lub pob hauv kuv lub plab hlaub pib ua haujlwm. "Tsis mloog koj lub cev yog qhov ua yuam kev loj tshaj plaws uas cov neeg khiav dej num ua, tshwj xeeb tshaj yog cov kev cob qhia rau lawv thawj marathon lossis haiv neeg," tus kws saib xyuas neeg mob hais. Teeb meem yog, khiav dhau qhov mob me me (vim ntshai poob qab hauv koj li phiaj xwm kev qhia) tuaj yeem ua rau raug mob loj dua uas yuav ua rau koj rov qab mus ntxiv tom qab.

Hmoov zoo, nrog Tus Kws Saib Xyuas Neeg Mob pab, kuv muaj peev xwm teem sijhawm kho mob chiropractic (nws tus txiv, tus kws saib xyuas kws kho mob rau Boston Athletic Association kuj yog tus tswv ntawm Wellness in Motion, kev ua kis las chiropractic uas nws saib xyuas cov neeg tseem ceeb thiab cov neeg ua si ua si ntawm reg). Tom qab kho cov nqaij mos mos uas pab txhawm rau txhawm rau qee qhov caws pliav ntawm kuv txhais ceg thiab txiav ib ntus ntev hauv ib nrab, Kuv tau rov qab los ntawm txoj kev.

Zaj lus kawm tau kawm: Yog tias koj pom qee yam, txawm tias nws yog koj li IT band lossis hauv qab koj txhais taw, uas tsis zoo li yog lawm, nrog nws tam sim ntawd, hais tias Nurse. "Nws zoo dua yog plam kev tawm dag zog thiab kho nws lossis so ntau dua li qhia nws thiab ua rau nws tsis zoo." Txawm tias zoo dua: Ua ntej teem sijhawm zaws ib hlis ib zaug thiab ua dej khov lossis Epsom ntsev da dej, txhawm rau pab kom rov zoo thiab txo qhov o, tom qab ua haujlwm ntev, nws hais. Lwm yam ntaub ntawv ntawm kev rov qab-cupping, ua npuas ncauj dov, da dej khov, ncab-txhua qhov kev pab rov qab lub sijhawm, ib yam nkaus.

Koj yuav tsum tau roj koj cov kev khiav mus ntev

Txawm hais tias koj tau khiav ib nrab-marathon nrog tsis muaj dab tsi tab sis ob peb sips ntawm dej (ua txhaum), kev noj zaub mov kom zoo thiab kev haus dej ua pov thawj tseem ceeb heev thaum koj txheeb xyuas koj cov mais. Koj lub cev tsuas muaj lub zog ntau heev-thiab thaum kawg, nws tawm mus. Tab sis cov khoom noj lossis dej haus yuav tsis txiav nws. Tus kws saib xyuas mob hais tias "Qee qhov lus qhia zoo tshaj plaws uas kuv tau muab rau thaum kev qhia rau kuv thawj zaug kev sib tw marathon yog sim tawm kuv cov roj hnub sib tw thaum kuv khiav ntev,"

Zaj lus kawm tau kawm: Tshawb xyuas seb yam twg ua haujlwm zoo tshaj plaws rau koj lub cev (qee qhov khoom noj khoom haus, piv txwv li, tuaj yeem ua teeb meem plab rau qee leej neeg). Puas yog koj tab tom npaj siv Gatorade ib sab ntawm chav kawm? Nrhiav seb lawv siv hom twg (hauv Boston nws yog Gatorade Endurance Formula) thiab xaj qee qhov rau koj tus kheej los xyaum nrog.

Kev khiav nrog lwm tus neeg ua rau txhua yam yooj yim dua

Kuv nyiam solo jogs. Tab sis ntev khiav tuaj yeem yog tiag tiag, tiag tiag ntev-txawm tias nrog lub podcast, ib qho khoom siv tsis kawg ntawm cov suab paj nruag, lossis hu xov tooj ntawm lub mloog pob ntseg. "Kuv tus kws qhia zoo kawg nkaus ntawm kev sib txuas nws cov kws qhia rau lwm tus neeg khiav dej num," Tus Kws Saib Xyuas Neeg Mob hais. "Yog li yog tias kuv yuav tsum ua qhov kev tawm dag zog nrawm, nws syncs kuv qhov kev tawm dag zog nrog lwm tus, uas ua rau nws yooj yim dua."

Zaj lus kawm tau kawm: Cov khw muag khoom hauv zos (Heartbreak Hill Running Company ntawm no hauv Boston tuav hnub Saturday sawv ntxov, qee qhov uas nyob ntawm Boston Marathon txoj kev), kev ua haujlwm studio, lossis khw muag khoom ncaws pob feem ntau yog pab pawg ua haujlwm uas koj yuav pom cov neeg zoo li uas yog kev cob qhia rau ib yam dab tsi ib yam li koj. "Kuv tau tsim kev phooj ywg zoo nrog cov neeg sib tw no," Nurse hais.

Tshuaj xyuas rau