Horon Marathon na Ƙarfafa: Manyan Nasihun Kwararru 10 don Nasara
Jagoran ku don Horarwa don Ƙalubalen Ƙarfafa Marathon Ƙarfafa tare da Arduua.
Shin kuna sha'awar ra'ayin tura iyakokinku, cin nasara kan manyan hanyoyi, da nutsar da kanku cikin kyawun yanayi na sa'o'i a ƙarshe? Idan haka ne, to tseren marathon na iya zama cikakkiyar kasada a gare ku. Amma menene ainihin tseren marathon, kuma ta yaya kuke horar da irin wannan gagarumin juriya? Bari mu nutse cikin duniyar ultra guje kuma tona asirin nasara.
Fahimtar Marathon Ultra: A Trailblazer's Odyssey
Matsanancin gudun fanfalaki shine duk tseren gudu da ya wuce daidaitaccen nisan gudun fanfalaki na mil 26.2 (kilomita 42.195). Waɗannan tseren suna zuwa ta nau'i-nau'i daban-daban, gami da ultras trail, ultras road, da track ultras, tare da nisa daga kilomita 50 zuwa sama da mil 100 (kilomita 160). Marathon na matsananciyar hanya an fi saninsu da ƙalubalensu na ƙalubale, yanayin yanayin da ba a iya faɗi, da kuma neman riba mai girma, yana mai da su gwajin ƙarshe na juriyar juriyar mai gudu ta jiki da ta hankali.
Ta yaya zan Horar da Marathon Ultra Trail?
Gina ƙaƙƙarfan tushe shine ginshiƙin horon gudun fanfalaki na ultrail. Kafin nutsewa cikin babban nisan nisan tafiya ko kuma horo mai zurfi, yana da mahimmanci don kafa tushe mai ƙarfi. A Arduua, muna ba da fifikon gina tushe mai ƙarfi ta hanyar haɓaka nisan nisan a hankali, horar da ƙarfi, da motsa jiki. Wannan yana tabbatar da cewa jikinka ya yi shiri sosai don ɗaukar buƙatun gudu mai nisa.
1. Magance Rauni: Gane kuma kuyi aiki akan takamaiman raunin ku don zama ɗan wasa mai cikakken tsari. Ko yana magance rashin daidaituwa da rashin jin daɗi, haɓaka raunin tsoka, haɓaka motsi a cikin dabarun tserenku, ƙwarewar zuriyar fasaha, ko haɓaka juriyar tunani, masu horar da mu za su daidaita tsarin horonku don biyan bukatunku ɗaya.
2. Mayar da hankali kan Horon Ƙarfafa: Horon ƙarfi shine muhimmin sashi na shirye-shiryen ultra-marathon. Yana taimakawa haɓaka ƙarfi, kwanciyar hankali, da juriya, rage haɗarin rauni da haɓaka aikin gabaɗaya. Wani muhimmin al'amari anan shine takamaiman horon ƙafar ƙafa wanda yawanci masu gudu suke mantawa.
3. Kariyar Motsi da Rauni: Tsayar da motsi da zama a cikin kewayon motsi mai aminci yana da mahimmanci don rigakafin rauni a horon ultra-marathon. Masu horar da mu sun haɗa da motsa jiki da motsa jiki mai ƙarfi don inganta sassauci da rage haɗarin rauni.
4. Gina Mileage A hankali: Fara tare da ingantaccen tushe na motsa jiki kuma a hankali ƙara nisan mil ɗin ku na mako-mako don shirya jikin ku don buƙatun gudu mai nisa.
5. Aiki a duk yankunan horo: Horowa a wurare daban-daban na bugun zuciya yana da mahimmanci don shirye-shiryen marathon mai matsananciyar wahala kamar yadda yake taimakawa haɓaka ƙarfin motsa jiki, jimiri, da aikin gabaɗaya.
6. Haɗa Horon Hill: Haɗa maimaita tsaunuka da haɓaka haɓakawa a cikin horon ku don shirya don ƙalubale mai ƙalubale tare da fa'ida mai yawa da ake yawan cin karo da su a cikin matsanancin marathon.
7. Haɗa Dogayen Gudu: Jadawalin dogayen gudu na mako-mako wanda sannu a hankali yana ƙaruwa don daidaita buƙatun ranar tsere. Waɗannan gudummuwar za su taimaka haɓaka juriya da taurin hankali, shirya ku don ƙalubalen nisan tseren marathon.
8. Cross-Train da Huta: Haɗa ayyukan horarwa kamar hawan keke, iyo, ko yoga don hana rauni da kiyaye lafiyar gaba ɗaya. Kar ku manta da mahimmancin hutawa da farfadowa a cikin shirin horonku.
9.Tsarin tunani: Haɓaka juriyar tunani ta hanyar dabarun gani, tabbataccen tabbaci, da kuma maimaita tunani don shawo kan ƙalubale yayin tseren.
10. Abinci: Koyi game da abinci mai gina jiki kuma ku aiwatar da dabarun ƙorafin da suka dace don haɓaka aiki da murmurewa.
ArduuaAbokin Hulɗar ku a cikin Nasara marathon Ultra
At Arduua, Mun fahimci ƙalubale na musamman da sarƙaƙƙiya na horarwa don matsanancin marathon. Shi ya sa muke ba da sabis na horarwa da yawa waɗanda aka keɓance musamman don masu tseren hanya, masu sha'awar bin hanya, da masu fafatawa a tseren sama.
Ko kuna nufin kammala tseren marathon na farko ko kuna neman haɓaka ayyukanku a cikin manyan tsere, ƙwararrun masu horar da mu za su ba da tsare-tsaren horo na keɓaɓɓu, ingantaccen ra'ayi, da tallafi mai gudana don taimaka muku cimma burin ku.
Daga Keɓaɓɓen Koyarwa zuwa Elite Coaching, Kunshin koyawanmu suna ba da damar masu gudu na kowane matakai da abubuwan da ake so, tabbatar da cewa kuna da jagora da ƙwarewar da kuke buƙata don yin nasara a ranar tseren.
Shirye-shiryen Horon Marathon na Ultra: Buɗe Asirin
Gano sirrin da ke bayansa ArduuaShirye-shiryen Horon Marathon na Ultra, gami da hanyoyinmu da kuma misalan misalan "Tsarin Horon Marathon Ultra Miles 100 - Matsakaici" don haɓaka tafiyar horonku. Shirye-shiryen Horon Marathon Ultra: Buɗe Asirin >>
Haɗa tare da Mu!
Don ƙarin bayani game da ayyukan horar da mu da kuma yadda za mu iya taimaka muku shirya don ultra marathon na gaba, ziyarci gidan yanar gizon mu ko tuntuɓe mu kai tsaye a katinka.nyberg@arduua.com.
Ka tuna, hanyar samun nasarar tseren marathon yana farawa da mataki ɗaya. Bari Arduua zama jagoranku yayin da kuke tafiya zuwa ga girman kan hanyoyi. Arduua Koyarwar kan layi >>