Kawm paub yuav ua li cas qhia kom raug kom npog qhov kev ncua deb zoo li marathon thaum qaug zog. Txhawm rau khiav marathon, koj yuav tsum ua kev qhia zoo. Peb txhua tus nco qab tias muaj dab tsi tshwm sim rau tus tub rog hauv Ancient Greece, uas tau coj yam zoo siab txog kev yeej rau Athens - tsis muaj sijhawm los ua txoj haujlwm tiav, nws tuag. Hnub no peb yuav qhia koj li cas qhia koj tus kheej rau kev sib tw marathon hauv ib xyoos. Qhov no yuav tso cai rau cov kis las kom zam kev raug mob, hypoglycemia, electrolyte tsis txaus thiab lwm yam tsis zoo. Cia peb ua tibzoo saib ntawm qhov teeb meem no.
Lub sijhawm npaj rau kev sib tw marathon
Nws tsis muaj qhov xwm txheej uas peb tab tom tham txog yuav qhia peb tus kheej li cas rau kev sib tw marathon hauv ib xyoos. Txhawm rau ua qhov no, koj tsuas yog xav tau sijhawm ntev li ntawd. Qhov no yuav tso cai rau koj kom ua kom lub nra hnyav ntxiv thiab zam qhov tsis zoo uas yuav tshwm sim. Tib lub sijhawm, lub sijhawm npaj tsawg kawg yog 23 lub lis piam, tab sis koj yuav tsum tsis txhob yuam cov xwm txheej thiab yog tias koj tsis ntseeg koj lub peev xwm, tom qab ntawd koj yuav tsum ncua koj txoj kev koom nrog kev sib tw mus rau lwm xyoo.
Txhawm rau ua tiav qhov kev ncua deb ntawm 42.2 kilometers, nws yog qhov tsim nyog los tsim cov peev txheej txaus ntawm glycogen hauv cov leeg. Yog tias cov tshuaj no tsis txaus hauv lub cev, tom qab ntawd cov ntshav qis tau tshwm sim, thiab nws qhov tshwm sim tuaj yeem ua rau tu siab heev. Txog kev sib piv, cia peb hais tias tus neeg nruab nrab muaj li ntawm 380 grams ntawm glycogen, thaum tus kws ncaws pob tau kawm tiav muaj 800 grams ntawm lub zog no.
Yuav ua li cas xaiv qhov chaw thiab sijhawm los qhia rau marathon?
Thaum npaj rau kev khiav marathon, qhov chaw ntawm kev qhia yuav tsum raug coj mus rau hauv tus account. Koj tuaj yeem npaj koj tus kheej rau kev sib tw ntawm treadmill hauv chav dhia ua si, lossis khiav hauv lub tiaj ua si. Qhov twg koj xaiv kawm, muaj qee qhov nuances uas koj yuav tsum nco ntsoov.
- Kev ua ub no sab nraum zoov. Sim ua kev cob qhia hauv lub tiaj ua si uas nyob deb ntawm txoj kev loj; ntxiv rau, yuav tsum muaj cov zaub ntsuab txaus hauv nws. Jogging ntawm txoj kev ntau dua li kev taug kev taug kev tuaj yeem txhim kho koj lub zog thiab ua kom cov leeg ruaj khov. Nws tseem yuav tsum nco ntsoov tias hauv huab cua ntshiab lub cev rov tsim dua sai dua, thiab qhov no yog yam peb xav tau los npog qhov kev sib tw marathon. Muaj lwm qhov tseem ceeb heev hauv kev ua haujlwm sab nraum zoov. Tam sim no peb tab tom tham txog kev tiv thaiv cua. Yog tias koj xav paub yuav qhia koj tus kheej li cas rau kev sib tw marathon hauv ib xyoos, tom qab ntawd kev qhia hauv chaw ua si tuaj yeem npaj tau ntau dua.
- Cov chav kawm hauv chav dhia ua si ntawm lub simulator. Txoj kev qhia no kuj muaj nws qhov zoo, thiab ua ntej tshaj plaws, peb tab tom tham txog qhov tsis muaj kev cuam tshuam ntau yam los ntawm kev qhia. Qhov no pab txhawb kev txhawb siab rau kev tawm dag zog. Tsis tas li, siv lub simulator, koj tuaj yeem txhim kho koj cov txheej txheem khiav thiab txhim kho kev ntsuas nrawm. Yog tias lub treadmill tau qaij ntau dua 5.5 degrees, nws yuav muaj peev xwm ntxiv dag zog rau cov leeg nqaij. Txawm li cas los xij, muaj qee qhov tsis zoo uas koj yuav tsum nco ntsoov. Qhov tseem ceeb tshaj plaws ntawm cov no yog lub peev xwm ua kom lub cev hnyav dhau. Peb tsis tuaj yeem qhia qhov chaw rau kev qhia, thiab ntawm no koj yuav tsum txiav txim siab ntawm koj tus kheej.
- Sijhawm rau cov chav kawm. Nco qab tias peb tab tom tham txog yuav qhia koj tus kheej li cas rau ib xyoos rau kev sib tw marathon thiab lub sijhawm ntawm cov chav kawm kuj yog qhov teeb meem tshwj xeeb rau ntau tus. Thaum tsim cov sijhawm qhia, koj yuav tsum coj mus rau hauv tus account koj tus kheej biorhythms. Cov kws tshawb fawb ntseeg tias lub sijhawm zoo tshaj plaws rau kev tawm dag zog yog yav tsaus ntuj lossis yav tav su. Nyob rau tib lub sijhawm, kev pheej hmoo ntawm kev raug mob yog qhov qis dua thaum sawv ntxov. Yog tias koj muaj teeb meem teeb tsa ib teev lossis ob teev los qhia rau yav tsaus ntuj, nco ntsoov tias muaj sijhawm txaus los ua kom sov.
Marathon cov khoom siv npaj
Marathon yog qhov xwm txheej loj thiab hais txog yuav qhia koj tus kheej li cas rau kev sib tw marathon hauv ib xyoos, koj yuav tsum tham nrog cov cuab yeej uas koj xav tau.
- Cov khau ntaub. Ua ntej tshaj plaws, koj yuav tsum yuav cov khau ntaub tshwj xeeb uas tau tsim tshwj xeeb rau kev khiav nrawm. Tam sim no txhua lub npe thoob ntiaj teb hauv kev lag luam ncaws pob tsim cov khau zoo li no, thiab koj yuav tsum nug tus kws pab tswv yim hauv khw. Nws yog ib qho tseem ceeb heev uas lub outsole muaj lub ncoo zoo los them rau qhov poob siab ntawm cov pob qij txha. Tsis tas li, khau khau yuav tsum ruaj khov thiab txhais taw yuav tsum tsis txav hauv khau ntaub. Qhov hnyav ntawm nkawm khau yuav tsum yog qhov tsawg, thiab cov khoom siv tau zoo.
- Ris tsho. Xaiv cov khaub ncaws uas nthuav tawm raws li qhov ua tau (ua kom lub cev pom zoo) thiab cov khaub ncaws uas tsis nruj txaus. Tsis tas li ntawd, xyuam xim rau cov khoom siv ntawm cov khaub ncaws, vim tias nws yuav tsum hla huab cua kom zoo. Cov neeg ncaws pob ntsib qhov kub tshaj ntawm qhov deb, uas yog ib qho kev phom sij loj tshaj plaws rau ib tus neeg khiav marathon. Txawm tias huab cua txias, plaub caug feeb tom qab pib kev sib tw, lub cev kub nce siab tshaj 39 degrees. Yog tias cov txheej txheem ntawm thermoregulation ntawm lub cev raug cuam tshuam, qhov tshwm sim loj tshaj plaws yog qhov ua tau. Yog tias lub cev kub nce lossis poob, ces lub cev coj tag nrho nws cov peev txheej los tshem tawm qhov xwm txheej no. Kev tshaj lij kev sib tw khiav marathon hws yuav luag los ntawm qhov pib, uas txhim kho thermoregulation thiab txo qis qaug zog.
- Devices. Ntxiv rau cov khaub ncaws, qee cov khoom siv yuav muaj txiaj ntsig zoo rau koj, thiab ua ntej tshaj plaws, qhov no yog lub ntsuas ntsuas lub plawv. Tsis txhob suav qhov ntaus ntawv no vim nws pab koj saib xyuas koj lub plawv dhia, uas yog qhov tseem ceeb heev. Qhov cuab yeej thib ob los pab koj npaj rau koj qhov kev sib tw marathon yog koj tus neeg ua si. Nrog suab paj nruag, koj tuaj yeem tswj hwm koj lub plawv dhia.
Cov cai rau kev qhia ua haujlwm hauv kev npaj rau kev sib tw marathon
Yog li peb los rau lub ntsiab lus tseem ceeb ntawm cov lus teb rau lo lus nug yuav ua li cas qhia koj tus kheej rau ib xyoos rau kev sib tw marathon - koom nrog cov chav kawm. Kom tau txais txiaj ntsig zoo, lub hauv paus ntsiab lus ntawm kev siv ntau dhau yog siv hauv ib qho kev qhia ncaws pob. Lub hauv paus ntawm cov txheej txheem no yog siv me ntsis siab dua me ntsis hauv kev sib piv nrog cov uas lub cev siv rau kev ua siab ntev.
Qhov no yuav ua rau qhov tseeb tias lub cev yoog raws lawv thiab yog tias koj nce qhov hnyav tas li, tom qab ntawd koj yuav vam meej. Tsis tas li, koj yuav tsum nco ntsoov tias cov txheej txheem hloov pauv ntawm lub cev tau qhib tsuas yog thaum so. Nws yog ib qho tseem ceeb heev kom nce lub nra hnyav thiab tsis txhob nqa nrog nws. Rau cov pib marathoners, peb pom zoo kom nce qhov kev cob qhia los ntawm tsis ntau tshaj kaum feem pua ntawm qhov kev sib tham zaum kawg.
Kev ua haujlwm hnyav yuav tsum tau ua tom qab so lossis qoj ib ce. Qhov kev sib tw tseem ceeb hauv kev npaj rau marathon yog txhawm rau ua kom koj lub siab ntev. Cov txheej txheem ntau hauv lub cev yog lub luag haujlwm rau qhov no, thiab koj yuav tsum sim txhim kho txhua yam.
Lwm qhov tseem ceeb tshaj plaws uas yuav pab koj ua tiav yog koj cov txheej txheem khiav, uas yuav tsum ua kom tiav. Cov txheej txheem yuav tsum tsis txhob suav tias yog, vim nws tso cai rau koj kom txuag hluav taws xob khaws cia thiab tswj kev ua haujlwm siab thoob plaws txhua qhov kev nrug. Tau kawg, muaj cov lus qhia dav dav hauv qhov teeb meem no, tab sis koj yuav tsum xaiv qhov kev pom zoo ua ke ntawm zaus thiab ntev ntawm cov kauj ruam. Nov yog qhov ntsuas tus kheej nkaus xwb, thiab ntawm no koj yuav tsum tsis txhob cia siab tias yuav muaj lus qhia los ntawm sab nraud.
Kev nrawm rau kev sib tw marathon yog qhov tseem ceeb ntawm kev txhim kho kev tawm dag zog tag nrho. Nov yog peb lub tswv yim uas yuav pab koj txhim kho qhov ntsuas no:
- Ua kom nrawm dua - thaum koj tawm dag zog, koj maj mam nce koj qhov nrawm.
- Tsis tu ncua khiav -nws yog qhov yuav tsum tau ua kom nrawm nrawm ntawm qhov deb ntawm 200-500 meters nrog lub plawv dhia ob npaug, thiab tom qab ntawd hloov mus rau kev ua haujlwm ib txwm nrog lub plawv dhia ntawm 100-120 ntaus ib feeb rau ob thiab ib nrab feeb.
- Fartlek - Kev nrawm nrawm tau ua sai li sai tau thaum tus neeg ncaws pob tau npaj tiav, tom qab ntawd dhia dhia.
Nws yog ib qho tseem ceeb kom suav nrog kev nce toj hauv qhov kev qhia. Nov yog qhov tseem ceeb tshaj plaws kev qhia rau txhua tus neeg sib tw khiav marathon. Ua tsaug rau cov kev tawm dag zog no, koj yuav tuaj yeem ua kom lub cev muaj zog txaus, nrog rau kev hloov pauv ntawm cov leeg nqaij. Tsis tas li, thoob plaws txhua lub sijhawm npaj, nws yog qhov yuav tsum tau ua kom ua kom ncab cov leeg. Ntxiv mus, qhov no yuav tsum tau ua tsis yog tsuas yog thaum pib ntawm zaj lus qhia, tab sis kuj tom qab nws ua tiav.
Rau ntau tus neeg ncaws pob, qhov teeb meem ntawm kev xaiv qhov kev qhia qhia yog yam cuam tshuam. Muaj ntau txoj hauv kev, koj qib kev qhia yog qhov tseem ceeb ntawm no. Koj tuaj yeem pom cov phiaj xwm kev qhia rau txhua pawg ncaws pob ntawm net, thiab peb yuav tsis tsom mus rau nws.
Tab sis nws tsim nyog hais ob peb lo lus hais txog kev noj haus. Coob leej neeg ntseeg tias kev noj zaub mov zoo yuav tsum tsuas yog siv los ntawm cov cev nqaij daim tawv lossis cov sawv cev ntawm lwm yam kev ncaws pob muaj zog. Txawm li cas los xij, qee qhov ntxiv kuj tseem yuav muaj txiaj ntsig zoo rau kev sib tw marathon. Cia peb xav txog kev poob dej thaum lub sijhawm ua haujlwm thiab sib npaug ntawm cov electrolyte. Qhov nruab nrab cov neeg sib tw khiav marathon poob txog li ib litre thiab ib nrab ntawm cov dej hauv hws nyob deb. Tab sis tib lub sijhawm, electrolytes, piv txwv li, sodium, kuj tseem raug tawm ntawm lub cev.
Yog tias koj pom tias koj cov leeg mob ib ntus, tom qab ntawd koj yuav tsum tau qhia ntxiv qhov chaw ntawm calcium rau hauv kev noj haus. Sodium thiab calcium ua kom lub xeev ib txwm muaj nyob hauv ib puag ncig ib puag ncig, thiab lwm yam. Nco ntsoov tias hauv peb lub cev txhua lub tshuab sib cuam tshuam nrog thiab cuam tshuam hauv kev ua haujlwm ntawm ib qho ntawm lawv yuav cuam tshuam rau lwm tus.
Txawm tias ib qho tsis txaus micronutrient tuaj yeem ua rau kev ua haujlwm tsis zoo. Ntxiv nrog rau zaub mov, ua tib zoo mloog rau koj li kev cai haus. Koj tuaj yeem tham txog yuav qhia koj tus kheej li cas rau kev sib tw marathon hauv ib xyoos ntev, thiab niaj hnub no peb tau txiav txim siab tsuas yog qhov tseem ceeb ntawm kev npaj ua ntej.
Yuav ua li cas khiav koj thawj marathon, yuav npaj li cas rau nws, saib cov vis dis aus hauv qab no:
