Marathon ya samu karbuwa sosai a shekarun baya. Kuma yanzu wannan nisan yana gudana ne a kowane lokacin baligi kuma a kowane yanayi na jiki. Koyaya, ba tare da la'akari da ko kuna shirin kawai yin gudun fanfalaki, cin nasara a cikin sa'o'i 5 ba, ko ƙare daga awanni 3, dole ne ku haɗu da ƙarfinku daidai da nesa. Marato baya "jure" dabarun guje guje mara kyau. Kuma duk kurakurai a cikin daidaitawar dakaru zasu shafi kilomita 10-12 na ƙarshe.
Mafi dabara mafi kyau ga marathon na farko
Don haka, idan har yanzu ba ku da masaniyar gudanar da wannan tazarar kuma kuna son shawo kan marathon a karon farko a rayuwarku, to babban aikinku shi ne samun lokacin lissafi, kuma ba ƙoƙari ku cinye iyakar lokacin ba. Kada ku sanya kanku maƙasudai don gudun famfalakinku na farko wanda zai yi muku wahala ku iya cimmawa.
Misali, idan kayi rabin gudun fanfala a cikin awa 1 da minti 45, sannan amfani da kalkuleta na marathon MARCO Marathon ya kamata ku yi gudu kusan 3.42. Kuma idan kun juya zuwa tebur na ƙimar VDOT daga littafin Jack Daniels (kuna iya ganin wannan teburin VDOT a cikin labarin: Rabin tseren gudun fanfalaki), to jikinka a shirye yake don yin gudun fanfalaki daga 3.38. Amma, kamar yadda aikin yake nunawa, idan kun sanya wa kanku irin wannan burin a farkon marathon, kuna mai da hankali ne kawai a kan kalkuleta ko tebur, to tare da babban ƙila za a ci ku da yaƙi da kanku. Kuma ko da kuwa ka ci nasarar da aka ayyana na kilomita 30-35, to da alama za ka iya bugun “bango” sannan ka ja jiki zuwa layin gamawa ba tare da tunanin dakikoki ba.
Don hana wannan daga faruwa a cikin marato na farko, koyaushe saita burin da ya fi sauƙi ga kanku. Bari mu ce, kasancewa daidai da 1.45 a rabi, gwada ƙoƙarin fita daga 4 hours don marathon. Marathon na farko zai nuna maka inda raunin rauninka yake, yadda jikinka yake hango irin wannan nisan. Abin da ya ɓace, kuma, bisa ga haka, yadda za a gina shirin horo don gudu da sauri a gaba.
Wani lokaci mai nuni na saurin gudu, wanda ya cancanci zaba don gudun fanfalaki, shine kilomita 30 wanda zai gudana makonni 3-4 kafin marathon. Wannan gudu yana da mahimmanci a gare ku don jin daɗin cewa zaku iya yin nesa. Kuma don marathon na farko, zai zama mafi kyau duka don tafiyar da shi a daidai saurin da za ku yi tafiyar waɗancan kilomita 30.
Dangane da dabaru kai tsaye na yin gudun fanfalaki ga wadanda suke gudanar da gudun fanfalaki a karon farko, ya zama dole a fara cikin nutsuwa, ba tare da kokarin yin wani ginshiki a bangaren farko na gudun fanfalaki ba. Gudu kawai cikin hankalinka, kar ka kula da abokan hamayya. Gudun tare da waɗanda kawai kuke tare da su waɗanda kuke da tabbacin cewa kuna da kusan dama ɗaya. In ba haka ba, isa ga mai gudu mafi sauri a farkon rabin nisan. Na biyu kuma mai yiwuwa ba shi da isasshen ƙarfi. A mafi munin da kuka tashi, mafi kyau zakuyi tafiya.
A irin wannan kwanciyar hankali, yi tafiyar kilomita 30, sannan, gwargwadon jin daɗinku, a hankali kuna iya ƙaruwa. A wannan halin, zaku nuna lokacin gwajin, dangi wanda zaku tura baya daga baya, kuzo a guje, kuma ba rarrafe zuwa layin ƙarshe ba, zaku iya nazarin ƙarfinku da rauninku.
Gudun dabaru don gogaggun masu gudun fanfalaki
Wannan ya hada da duk wadanda suka yi gudun fanfalaki a kalla sau daya suka isa gare shi, da kuma wadanda suka gudu wadanda suka riga sun karbi lambobin yabo don kammala marathon sau da yawa.
Anan, saurin horo na nisan kilomita 30 wata daya kafin gudun fanfalaki bazai zama mizanin ma'auni don zabar saurin ba. Wani don mafi munin, wani don mafi kyau. Koyaya, ga waɗanda suka shirya da gangan don gudun fanfalaki, suna da ƙarancin gudu, aƙalla kilomita 70-100 a kowane mako, zaku iya kewaya ta amfani da kalkuleta na MARCO. Kodayake, ba lallai ba ne a ɗauki waɗannan ƙimomin azaman azanci. Amma duk ɗaya ne, tuni zasu kasance kusa ko kusa da ainihin damar ku.
Yanzu, game da ainihin dabarun gudana. Lokacin da kuka yanke shawara kan wane sakamako kuke so ku nuna a marathon, kuma mafi mahimmanci, cewa zaku iya nuna wannan sakamakon, kuna buƙata lissafa matsakaicin gudu Gudun wannan sakamakon.
Makasudin kyawawan dabaru shine fara dan jinkirin kadan ko dai-dai hanyar da kuka tsara.
Misali, ka sanya wa kanka aiki gama gudun fanfalaki da 3.10. Wannan yana nufin cewa dole ne ku yi tafiyar kowace kilomita a cikin 4.30-4.32. A wannan saurin, kuna buƙatar tafiyar kilomita 20-25. Yana da kyau kada ku hau sama da 4.30. Sai kawai a wuraren da gudu yake a cikin kwari ko gangara. Sa'an nan kuma duba abin mamaki. Idan jihar tana da ƙarfi, to fara kiyaye saurin ɗan kaɗan daga 4.30, a zahiri 3-5 sakan. Wannan shi ne 4.25-4.28. Kuma yi ƙoƙarin kiyaye wannan saurin har zuwa layin gamawa.
Wannan dabarar ana kiranta "mummunan rarrabuwa" kuma mafi kyawun masu tsere a duniya suna amfani dashi. Dangane da wannan dabarar, duk na ƙarshe tarihin duniya, ciki har da na yanzu. Lokacin da Dennis Quimetto ya yi gudun fanfalaki na 2.02 a 2014. 57. Ya shawo kan rabin farko a cikin 1.01.45. Na biyu, bi da bi, don 1.01.12.
Idan ka kalli cikakken shimfidar wannan rikodin na duniya, zaka ga cewa saurin ya tashi daga 2.50 zuwa 2.59 yayin aikin. Wannan shi ne saboda gaskiyar cewa gudun fanfalaki yana gudana a kan fuskoki daban-daban, tare da hawa da ƙasa, ƙirar kai da wutsiya. Sabili da haka, baza ku iya cika kiyaye waɗanda aka ayyana daidai ba, misali, 4.30. Amma dole ne mu himmatu don yin hakan. To, karkacewa daga matsakaicin saurin zai zama kadan.
Articlesarin labaran da za su ba da sha'awa ga masu tsere na marathon:
1. Abin da kuke buƙatar sani don gudanar da gudun fanfalaki
2. Gudun dabara
3. Zan iya gudu kowace rana
4. Menene tsaka-tsakin gudu
Manyan kura-kurai a tsere na gudun fanfalaki
Babban kuskure har ma da gogaggun masu gudu har ma da ƙwararrun masu sana'a suna farawa da sauri. Amma ga kwararru, wannan kuskuren galibi galibi ne saboda a ka'ida, a shirye yake ya yi gudu daidai da yadda ya fara dukkan gudun fanfalaki, amma wasu yanayi sun hana shi yin hakan kuma dole ya rage gudu. Abin da kuka ƙare da shi shine babban faɗuwa cikin sauri a rabi na biyu.
Ga masu tsere na farawa, wannan kuskuren yana da alaƙa da jahilcin madaidaiciyar dabarun gudu kuma tare da rashin iya tsayayya da buƙatar tashi daga farawa. Tabbas, lokacin da daruruwa da dubunnan masu tsere suka fara a lokaci ɗaya a kusa da ku, akwai ƙarfin gaske da alama kamar za ku tashi kawai, ba gudu ba. Amma wannan fis din ya lafa bayan 'yan kilomitoci, amma makamashin da aka kashe bai dawo ba.
Hakanan, da yawa suna ƙoƙarin yin ajiya a farkon farawa. Da yake bayanin cewa ba za a sami ƙarfin isa layin ƙarshe ba, amma zan ci nasara aƙalla tare da saurin farawa na ɗan lokaci. Wannan ma hanya ce mara kyau. Fara hanzari a cikin gudun fanfalaki zai dauke maka karfi ne kawai, ya tura ka zuwa wannan yankin na karfi wanda lactic acid zai fara tarawa sosai, sannan maimakon gudu, zaka yi tafiya ko kuma kawai ka bar tseren. A cikin gudun fanfalaki, yana da mahimmanci a yi gudu a wani yanki na ƙarfin da ba ya haɓaka lactic acid. Da ke ƙasa akwai abin da ake kira ANSP.
Akwai kuskuren baya - rauni sosai da farawa a hankali. Gaba ɗaya, ga waɗanda suka yi gudun fanfalaki a karon farko, wannan kuskuren abin gafartawa ne. Amma waɗanda suka riga sun sami gogewa a wannan nesa bai kamata su yi irin wannan kuskuren ba. Saboda dole ne su fahimci cewa jinkirin farawa ba zai basu damar hanzarta a layin gamawa ba don rashi rashin saurin. Wato, misali, kun shirya yin gudun fanfalaki na 3.10. Mun yanke shawarar fara gudu na mintina 5 kuma a hankali zamu kara gudu a rabi na biyu. Don minti 5 za ku iya gudu da gaske ba tare da matsaloli ba kuma kuna da isasshen ƙarfi don gudu rabi na biyu da sauri fiye da na farko. Amma shin kuna da isasshen ƙarfi don gudanar da rabi na biyu na mintina 4 don rama wannan gibin? Wato, a hankali da kake gudu a farkon, saurin zai buƙaci a yi saurin gudu a ƙarshen. Wannan abu ne mai ma'ana.
Ragged kari. Lokacin da mai gudu ya fara da sauri, sa'annan ya fahimci cewa saurin ya ɗauki sauri, ya rage gudu, ya gane cewa ya rage gudu tare da ƙura. Gano cewa kawai bayan kilomita 4-5, zai fara hanzarta don rama ragowar. A sakamakon haka, wannan yana haifar da gaskiyar cewa ta hanyar kilomita 30 babu sauran ƙarfin da ya rage ga waɗannan jerks. Kuma abinda ya rage shine rarrafe zuwa layin karshe.
Hakanan akwai irin wannan zaɓi, lokacin da a wani lokacin gudu ɗan wasan ya fara jin cewa ya sami ƙarfi. Wannan, alal misali, na iya zama saboda gaskiyar cewa sannu a hankali carbohydrates daga mashaya ko gel sun narke kuma sun fara ba da ƙarfi, ko kuma kawai suna shan ruwa sai jiki ya ce "na gode" saboda wannan. Kuma a irin wannan lokacin, wasu suna da ra'ayin fara fara gudu da sauri. Babu yadda za a yi haka ko dai. Dole ne mu kiyaye saurin da aka bayyana. In ba haka ba, jerk na gaba zai ƙare tare da ƙaruwar bugun zuciya da raguwar tsananin gudu a nan gaba.
Domin shirin ku don nisan kilomita 42.2 yayi tasiri, ya zama dole ku shiga cikin shirin horo mai kyau. Don girmama bukukuwan Sabuwar Shekara a cikin shagon shirye-shiryen horo kashi 40% rangwamen, tafi ka inganta sakamakonka: http://mg.scfoton.ru/
