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#1 26-06-2018 10:23:32

xiaoxiangyu
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Date d'inscription: 11-04-2016
Messages: 988

deine Arme pumpst und tief

Als gebürtiger Coloradan habe ich Adidas Tubular Damen lange angenommen, dass meine Bergm?dchen-Lunge mich auf Meeresh?he regelrecht bionisch fühlen l?sst. Aber es stellt sich heraus, dass Laufstrecken in der H?he in Tiefsttemperaturen nicht der beste Weg sind, um für feuchte Niederflurstra?enrennen zu trainieren, die überraschend warm werden k?nnen. Duh. "Das ist einer der gr??ten Fehler, die ich sehe", sagt Henry Guzman, ein Trainer aus Boulder, Colorado, der 101 Marathons bestritten hat. "Wenn du nicht für die Bedingungen trainierst, in denen du fahren wirst, wird dein K?rper nicht wissen, wie er sich dem Kurs oder dem Terrain anpassen soll."

Lesson Learned: Passen Sie Ihr Training an Ihre Veranstaltung an
Wenn Sie zu einer Veranstaltung reisen, k?nnen Sie nicht viel tun, um H?hen- und Klima?nderungen zu kontrollieren. Aber Sie k?nnen die Oberfl?che, das durchschnittliche Wetter und die H?he Ihrer Veranstaltung studieren und Ihr Nike Air Huarache Donna Training entsprechend planen, sagt David Manthey, ein Trainer von Runner's Edge of the Rockies: "Trainingsspezifit?t ist der Schlüssel."

Zum Beispiel sollten L?ufer, die ein Stra?enrennen anstreben, mindestens 65 Prozent des Trainings (die meisten langen L?ufe und einige Geschwindigkeitssitzungen) auf Asphalt absolvieren. Dadurch wird Ihr K?rper an die stampfenden und sich wiederholenden Bewegungen des Stra?enfahrens gew?hnt. Das Aufsuchen von Wegen und Parkwegen für einfache und erholsame Abfahrten und einige Bergübungen helfen dabei, überlastungssch?den zu vermeiden, sagt Manthey.

Wenn deine Rasse in w?rmeren Gefilden ist, mach ein paar lange Trainingsl?ufe in der w?rmeren Zeit des Tages und trage zus?tzliche Schichten. Als Chris Clark aus Anchorage für die Olympischen Marathonl?ufe der Frauen 2000 trainierte - was in Columbia, South Carolina, stattfinden würde - machte sie Nike Air Max Command Womens lange Strecken von bis zu 20 Meilen auf einem Laufband, wobei die Hitze hochging und der Ventilator ausgeschaltet war. (Es hat geklappt: Sie hat die Trials gewonnen.)

H?henunterschiede sind logistisch eher herausfordernd: Im Idealfall sollten diejenigen, die mehr als 6.000 Fu? hoch sind, versuchen, für einige Marathon-lange L?ufe in niedrigere H?hen zu fahren. Flatlanders, die sich auf ein h?her gelegenes Rennen vorbereiten, sollten für einige Trainingsl?ufe aufstehen. Intensive Hill Workouts k?nnen Ihnen auch helfen, sich daran zu gew?hnen, sauerstoffarm zu sein. Und seien Sie realistisch: Senken Sie Ihre Zielzeit um 10 bis 30 Sekunden pro Meile für einen flachen Kurs über 5.000 Fu? - und noch mehr für eine hügelige Route.

Da ich in Estes Park, Colorado, lebe, k?nnte man annehmen, dass ich bei unserem lokalen Marathon einen Heimvorteil habe. In der Tat, viele Experten sagen, dass Training auf dem tats?chlichen Kurs ist ideale k?rperliche und geistige Vorbereitung für das, was Sie kommen werden, Renntag. Aber ich fühlte mich, als wüsste ich zu viel. Meilen vor dem gefürchteten Aufstieg um Meile 17 waren mein K?rper und meine Psyche bereits rebellisch. Ich fuhr auf einer frühen Abfahrt, und dann verlangsamte ich auf einer relativ flachen Strecke vor dem gro?en Anstieg, zwei Stimmen in meinem Kopf streiten darüber, ob ich Zeit oder Energie sparen sollte. Zu der Zeit, als ich auf diesen Hügel blickte, waren meine Quads zerst?rt und mein Schwung wurde von Nerven verschlimmert. Es war eine meiner langsamsten Zeiten überhaupt.

Studieren Sie das Profil des Kurses und planen Sie Trainingseinheiten, die dem Terrain entsprechen, auf das Sie sto?en werden. Wenn Sie für ein hügeliges Rennen trainieren, verbringen Sie einen Tag in der Woche mit dem Training auf Abfahrten und Downhills. "Man muss lernen, wie man reibungslos und effizient bergab f?hrt, damit man besser mit den Quads besser auskommen kann", sagt Sean Coster, Trainer und Physiologe aus Portland, Oregon, "und lernt auch, wie man bergauf geht Sie sind exzentrisch müde, wenn Sie bergab laufen. "Nehmen Sie Krafttrainingsübungen wie Ausfallschritte und Kniebeugen in Ihre Routine auf und machen Sie am Ende eines Laufs ein paar Wiederholungen, wenn Sie bereits müde sind.

Um der Angst zu begegnen, benutze Visualisierung und Mantras. Ein paar Wochen vor dem Renntag, stell dir vor, wie du deinen Hügel mit Kraft und Kraft rennst, "deine Knie hochhebst, deine Arme pumpst und tief atmest", sagt der Sportpsychologe Kay Porter, Autor von The Mental Athlete . Setze ein Mantra wie "stark" oder "stark" ein. Plane auf diese Bilder und W?rter. Sobald die Waffe ausgeht, nehmen Sie Ihr Rennen eine Meile nach der anderen. "Die Leute kommen vor sich und flippen aus", sagt Porter. "Versuch, im Moment zu bleiben."

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#2 27-06-2018 02:29:04

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#3 08-10-2019 13:43:18

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#4 08-10-2019 17:21:53

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#5 09-10-2019 14:48:37

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#6 09-10-2019 19:44:27

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