7 txoj hauv kev los txhawb koj lub zog thaum khiav

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kuv tsis paub txog ib tus neeg uas tsis xav txhim kho lawv txoj kev khiav haujlwm, txawm tias nws nce nrawm lossis ua haujlwm siab. Tab sis txij li peb txhua tus sib txawv, tib txoj kev xaiv yuav ua haujlwm rau qee tus, thiab rau lwm tus nws yuav yog lub sijhawm nkim sijhawm. Yog li ntawd, kuv xav kom koj paub koj tus kheej nrog cov kev xaiv thiab cov dab neeg hauv qab no thiab xaiv yam uas yuav ua haujlwm rau koj.

Kev xaiv 1. Lub ntsiag to koj mus - qhov ntxiv koj yuav

Yog, tsis muaj dab tsi tshiab. Tab sis mloog ntau npaum li cas koj tuaj yeem txhim kho koj cov txiaj ntsig! Kuv tus kheej tsis nyiam ncab kev lom zem, thiab lub siab xav ua tiav txhua yam thiab sai li sai tau feem ntau yeej muaj kev ceev faj. Kuv muaj hmoo kom deb li deb, thiab tsuas yog qhov tsis zoo ntawm qhov tshwm sim yog ntuj raug txim krepatura.

Ib txhia ntawm kuv paub tsis muaj hmoo. Nws tuaj yeem muaj ntau txoj kev rau txim rau kev tsis txaus siab: los ntawm microtraumas mus rau pob txha. Yog li ntawd, ntawm no yog ib qho piv txwv los ntawm lub neej ntawm ib tug neeg uas muaj peev xwm ua tau zoo heev ua tsaug rau kev ua siab ntev thiab ua siab ntev. Thiab tsis ntev nws yuav ua tiav ntau dua!

Yog li, ntsib Craig Beasley los ntawm Canada. Craig pib khiav ob xyoos dhau los thiab lub sijhawm ntawd tsuas yog khiav tau 30 vib nas this, thiab tom qab ntawd nws hloov mus rau ib kauj ruam thiab taug kev li 4.5 feeb. Tom qab ntawd nws khiav dua 30 vib nas this. Nws rov ua lub voj voog no yim zaug rau tag nrho 40 feeb. Nws sim tsis nco thiab cob qhia peb zaug hauv ib lub lis piam.

30 lub lis piam tom qab, Beasley tuaj yeem khiav tsis tau nres rau 30 feeb thiab ua tiav nws thawj ib nrab marathon hauv 2 teev thiab 12 feeb. Nws tau txiav txim siab mus txuas ntxiv kev tawm dag zog thiab kev cob qhia txawm tias nyob hauv qhov txias txias hauv lub caij ntuj no. Thaum lub Tsib Hlis, nws twb muaj peev xwm khiav tsis nres rau 2 teev 45 feeb thiab ua rau txoj kev mus txog 400 meters hauv 1 teev 45 feeb. Thawj marathon yog ua ntej ntawm nws.

Sim ua qhov kev ncua deb maj mam. Piv txwv li, nce 1 km thaum kawg ntawm txhua lub lis piam rau peb lub lis piam ua ke (piv txwv li, 5, 6, 7 km), thiab nyob rau lub lim tiam thib plaub, coj koj tus kheej mus so, so thiab rov zoo. Tom qab ntawd rov pib ntxiv 1 km.

Kev xaiv 2. Bart Yasso txoj kev

Qhov kev xaiv kev cob qhia no tau siv los ntawm Bart Yasso, Runner's World Race Manager. Nws muaj kev khiav 800 meters ntawm qhov ceev uas koj npaj yuav khiav koj thawj marathon. Ntawd yog, yog tias koj xav khiav nws hauv 4 teev 30 feeb, sim khiav 800 meters hauv 4 feeb 30 vib nas this. Qhov kev cob qhia no tau sau txog 10 xyoo dhau los, thiab txij li ntawd los txoj kev no tau txais ntau tus kiv cua.

Doug Underwood yog ib qho ntawm ntau tus kiv cua ntawm cov txheej txheem no. Nws tsuas yog khiav tau peb xyoos xwb thiab twb tau khiav ob lub marathons hauv 3 teev 55 feeb thiab 3 teev 53 feeb. Tom qab ntawd, nws yeej xav koom nrog hauv Boston Marathon thiab txiav txim siab ua kom hnyav txog nws txoj kev kawm. Nws kev cob qhia yog raws li txoj kev Yass.

Txhawm rau mus rau Boston Marathon, koj yuav tsum tau ntsib hauv 3 teev thiab 30 feeb. Yog li ntawd, Underwood txiav txim siab los cob qhia kom txog thaum nws khiav 800 meters hauv 3 feeb 30 vib nas this, thiab muab 10 teev hauv ib qho kev khiav, ntxig jogging rau 3 feeb 30 vib nas this ntawm ntu ntawm kev khiav ceev.

Raws li qhov tshwm sim, Underwood tau khiav Baton Rouge Beach Marathon hauv 3 teev 30 feeb 54 vib nas this. Qhov ntawd yog txaus kom tsim nyog rau Boston Marathon.

Txoj kev cob qhia zoo tshaj plaws yog dab tsi? Sim khiav Yasso txoj kev npaj ib zaug ib lub lim tiam. Pib nrog 4-5 ntu ntawm 800 meters ntawm qhov ceev koj tau teem koj tus kheej li koj lub hom phiaj, thiab tom qab ntawd ntxiv ib ntus ib lub lim tiam kom txog thaum koj mus txog 10.

Kev xaiv 3. Ntev thiab khiav qeeb

Megan Arbogast tau khiav marathons tau tsib xyoos tam sim no, thiab nws qhov txiaj ntsig zoo tshaj plaws yog 2 teev 58 feeb. Txhua yam yuav zoo, tab sis muaj ib qho teeb meem: thaum lub sij hawm npaj rau lub marathon, nws coj nws tus kheej mus rau qaug zog.

Thiab pib xyoo 1998, nws pib cob qhia raws li ib txoj haujlwm uas tau tsim los ntawm Warren Finke, tus kws qhia nto moo los ntawm Portland. Finke ntseeg hais tias tus neeg khiav dej num marathon yuav tsum tsom mus rau lub teeb khiav uas yuav pab nws ua tiav qib siab ntawm kev ua siab ntev yam tsis muaj kev raug mob txhua ob peb lub hlis. Nws ntseeg hais tias ntau tus neeg khiav dej num hnyav heev, raug mob thiab tom qab ntawd tsis txhob ncav cuag lawv lub siab.

Finke qhov kev pab cuam yog ua raws li kev siv dag zog los kawm. Nws ntseeg hais tias yog tias tus neeg khiav dej num khiav ntawm qhov ceev uas yog 80% ntawm nws tus qauv pace, nws yuav ua tiav cov txiaj ntsig zoo dua yog tias nws khiav ntawm 90%. Tsuas yog 10% ntawm qhov sib txawv pab kom tsis txhob raug mob thiab ua tiav cov txiaj ntsig xav tau.

Thiab qhov kev pab cuam no tau pab Megan ntau heev. Ob xyoos tom qab pib kev cob qhia nrog cov txheej txheem no, nws tau txhim kho nws tus kheej qhov tshwm sim rau 2 teev 45 feeb.

Yuav ua li cas cob qhia nrog qhov system no? Yog tias koj khiav 10 km ntawm qhov nruab nrab pace (ib mais hauv 7 feeb 30 vib nas this), ces sim khiav tib qhov deb ntawm ib mais pace hauv 9 feeb 23 vib nas this. Ntawd yog, koj tsuas yog yuav tsum tau coj koj lub nrawm thiab sib npaug los ntawm 1.25.

Kev Xaiv 4: Sau txhua qhov kev ua haujlwm

Thaum koj tau khiav marathon rau 25 xyoo thiab muaj PhD hauv Physiology, koj paub ob peb yam nthuav txog kev cob qhia. Bill Pearce, Tus Thawj Coj ntawm Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv ntawm University of Fermanagh, tau tsim ib txoj haujlwm uas ua haujlwm tau zoo. Thaum muaj 53 xyoos, Pierce khiav marathon hauv 3 teev 10 feeb - tsis qeeb qeeb dua li thaum nws khiav nws thawj marathon 20 xyoo dhau los.

Qhov zais cia yog tias Pierce khiav peb hnub hauv ib lub lis piam, tab sis hnub no nws cob qhia hnav thiab tsim kua muag. Hauv plaub hnub ntxiv, nws tsuas yog so: nws tsis khiav txhua, tab sis tuaj yeem npaj rau nws tus kheej kom muaj zog los yog ntaus pob tesniv.

Pierce tsim cov phiaj xwm ua haujlwm rau txhua qhov kev tawm dag zog uas suav nrog kev ceev thiab kev ncua deb. Muaj ib hnub nws khiav mus deb deb ntawm qhov qeeb qeeb. Hnub ob, nws khiav ib ntus, thiab hnub thib peb nws npaj rau nws tus kheej ib qho kev tawm dag zog. Nws ua haujlwm ntawm kev siv zog ntau dua li lwm tus pom zoo, tab sis vim muaj kev hloov pauv ntawm kev ua haujlwm, qhov kev pheej hmoo ntawm kev raug mob raug txo. Cov phiaj xwm kev cob qhia no tau ua pov thawj tias yog qhov zoo rau Pierce, thiab nws tau xyaum nws tau ntau xyoo.

Pierce lub sijhawm ua haujlwm: kev ua haujlwm ib ntus rau hnub Tuesday, tempo workouts rau hnub Thursday, kev ncua deb ntawm qeeb qeeb rau hnub Sunday. Kev ua haujlwm ib ntus - 12 reps ntawm 400 meters lossis rau lub sijhawm ntawm 800 meters ntawm qhov nrawm tshaj nws 5K. Nyob rau hnub tempo, Pierce khiav 4 mais 10-20 vib nas this sai dua nws 10K pace. Thaum kawg, kev khiav qeeb qeeb - 15 mais ntawm qhov nrawm uas yog 30 vib nas this qeeb dua nws txoj kev sib tw marathon. Koj tuaj yeem suav koj lub sijhawm nyob rau tib txoj kev.

Kev xaiv 5. Xyaum plyometrics

Plyometrics yog cov txheej txheem kev ua kis las uas siv cov txheej txheem percussion. Nyob rau hauv lub niaj hnub kev xav - dhia kev kawm. Plyometrics yog siv los ntawm cov neeg ncaws pob los txhim kho kev ua kis las uas xav tau kev nrawm, nrawm, thiab lub zog. Plyometrics qee zaum siv hauv kev qoj ib ce thiab yog ib qho tseem ceeb ntawm kev cob qhia parkour. Plyometric ce siv tawg, txav nrawm los tsim cov leeg nqaij thiab nrawm. Cov kev tawm dag zog no pab koj cov leeg tsim kev siv zog tshaj plaws hauv lub sijhawm luv tshaj plaws.

Dina Drossin yog ib tus poj niam zoo tshaj plaws hauv Asmeskas kev sib tw txhua lub sijhawm. Nws ib zaug nug Weatherford, tus kws qhia ntawm US Olympic Committee's Training Center hauv Chula Vista, California, los tsim ib txoj haujlwm tshwj xeeb uas yuav tso cai rau nws kom muaj kev ua siab ntev thiab txhim kho kev nrawm.

Weatherford tau hais tias nws tsis tau ua haujlwm nrog cov neeg khiav mus deb, tab sis nws yuav sim. Nws xaus rov qab los nrog ob lub tswv yim uas ua haujlwm zoo. Weatherford thiab Drossin pib nrog kev ntxiv dag zog rau lub cev thiab txuas ntxiv nrog cov plyometrics tawg rau ob txhais ceg, tsom mus rau cov hauv paus ntsiab lus thiab nyiam ua kom muaj nuj nqis.

Drossin tau ua ntau hom kev dhia thiab tom qab cov kev cob qhia no tau khiav London Marathon nrog nws tus kheej tshiab (thiab Asmeskas) cov ntaub ntawv - 2 teev 21 feeb 16 vib nas this. Thiab qhov no yog 5 feeb sai dua li nws qhov tshwm sim ua ntej no marathon.

Sim ua ke dhia hauv koj cov kev ua haujlwm. Piv txwv li, jogging nrog luv luv, brisk strides ntawm 15-20 meters. Qhov no yog thaum koj khiav hauv cov kauj ruam me me, txav koj ob txhais ceg nrawm thiab nqa koj lub hauv caug siab, tab sis tsis ntau dhau. Siv koj txhais tes ua haujlwm thaum khiav. So thiab tom qab ntawd rov ua dua 6-8 zaug ntxiv. Qhia txoj kev no 1-2 zaug hauv ib lub lis piam, ntxiv 5 feeb ntawm kev dhia sib txawv (ntawm ib ceg, ob txhais ceg, thiab lwm yam). Kev dhia yog ua rau ntawm cov nyom mos lossis hauv av.

Kev xaiv 6. Ntev ntev workouts

Tub rog Patrick Noble tau khiav nws thawj marathon xyoo 1986 hauv 3 teev thiab 15 feeb, zoo li tus phab ej. Noble txiav txim siab tsis txhob nres qhov ntawd thiab khiav 50 marathons yam tsis tau rhuav nws qhov thaiv thaum 3 teev sawv ntxov. Tab sis nws tswj tau dhia hla nws lub taub hau ntawm 52 zaug: nws tau khiav marathon hauv 2 teev 58 feeb 23 vib nas this. Patrick ntseeg tias nws txoj hauv kev tshwj xeeb rau kev cob qhia tau pab nws - khiav ntawm qhov nrawm nrawm rau qhov ntev.

Tus qauv mus kom ze rau kev cob qhia tempo yog tias koj khiav rau 20 mus rau 40 feeb ntawm qhov ceev 10 mus rau 20 vib nas this qeeb dua koj 10K pace. Noble, ntawm qhov tod tes, tsa lub bar rau 60 feeb. Thaum kawg, qhov no yog qhov pab nws kov yeej txoj kev thaiv hauv 52nd marathon. Tsawg kawg nws xav li ntawd.

Sim ua ntev tempo workout ib zaug ib lub lim tiam rau yim lub lis piam. Pib nrog 20 feeb ntawm kev nrawm 10-20 vib nas this qeeb dua koj qhov nruab nrab pace ntawm 10K nrug. Thiab ntxiv 5 feeb rau koj qhov kev tawm dag zog txhua lub lim tiam. Tom qab koj lub tempo workouts, nco ntsoov coj koj tus kheej tag nrho 1-2 hnub so.

Kev xaiv 7. khiav ceev thiab ntev

Qhov kev xaiv no tsis ua haujlwm rau txhua tus thiab yog qhov txawv ntawm qhov kev xaiv 3. Ntsib Scott Strand, tus khiav nrawm nrawm. Tsis ntev los no, nws muaj peev xwm txhim kho qhov tshwm sim ntawm nws marathon los ntawm 4 feeb: nws lub sij hawm yog 2 teev 16 feeb 52 vib nas this.

Thaum nws kawm, nws khiav 18 mus rau 23 mais. Thiab rau qhov kawg 9-14 mais, nws tau khiav ntawm marathon pace thiab txawm sai dua.

Kev cob qhia hnyav ntawm kev nrawm nrawm dhau mus ntev tau coj mus rau hauv kev zam los ntawm Khalid Hanouchi, tus tuav lub ntiaj teb marathon cov ntaub ntawv. Thiab yog tias ua ntej nws tau suav tias yog qhov tseem ceeb kom nyob twj ywm ntawm lawv txhais taw rau 2-3 teev, tam sim no ntau tus neeg nyiam ua kom nrawm nrawm thiab khiav nrawm li sai tau thaum kawg ntawm qhov kev ncua deb.

Sim khiav ceev heev rau qhov kawg 25% ntawm koj qhov kev ncua deb, maj mam nce koj cov pace. Thaum kawg, koj yuav xav tias zoo li lub txiv qaub, tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum tau tsav koj tus kheej zoo li racehorse. Yog li ntawd, koj yuav hnov koj pace thiab maj mam nce nws.

Koj tuaj yeem sim tag nrho xya txoj hauv kev thiab thaum kawg xaiv ib lossis ntau dua. Qhov tseem ceeb tshaj plaws yog tias lawv yeej pab koj, thiab tsis ua mob rau koj.

Ceev faj, ua tib zoo mloog koj cov kev xav sab hauv, thiab koj yuav muaj peev xwm khiav koj thawj marathon lossis txhim kho koj cov txiaj ntsig thaum lub sijhawm tom ntej.