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first-marathon.pdf

first-marathon

直挂云凡
2017-07-10 0人阅读 举报 0 0 暂无简介

简介:本文档为《first-marathonpdf》,可适用于人文社科领域

RUNNERSWORLDCOMCOPYRIGHTRODALEINCPhotographbyMeredithJenksTRAININGGUIDErYOUANDThesixrulesofmarathontrainingBUILDSLOWLYThetrainingplangraduallybuildsweeklymileageandthedistanceofthelongrunsThisslowbutsteadybuildupallowsyoutogetstrongerandgolonger,withoutgettinghurtorburnedoutSomedaysyoursquollwanttoaddmoremiles,butitrsquosbesttosticktotheplanUPGRADEYOURSHOESWornoutorillfittingshoescanleadtoinjury,soitrsquosbesttoreplaceyoursnowGotoaspecialtyrunningshop,whereyoucangethelpfindingtheshoethatoffersthefitandsupportthatyourfeetneedGOLONGEachweek,yoursquolldoalongruntodeveloptheenduranceyoursquollneedtocovertheracedistanceOntheseruns,focusoncoveringthemileagefortheday,andforgetaboutpaceTakewalkbreakstostayenergizedthroughoutPRACTICEEATINGONTHERUNYoursquollneedtorefueleverytominutesduringtherace,soonyourlongruns,experimentwithdifferentbrandsandflavorsofsportsdrinks,gels,andchewstofindoutwhichonesitsbestinyourstomachBesuretotryoutthebrandandflavorthatwillbeofferedattheraceLISTENTOYOURBODYAnysorenessatthebeginningoftherunthatfadesasyougoisprobablynothingtoworryaboutButstopifyouhaveanypainthatpersistsorgetsworseduringarun,andcallthedoctorTaketherestdaysontheschedule,andifyoufeelwornoutonarunday,moveittoanotherdayEATWELLInordertorunyourbest,itrsquosimportanttohaveabalanceddietAbouthalfyourdailycaloriesshouldcomefromcarbohydrates,likewholegrains,fruits,andvegetablesAboutaquarterofyourcaloriesshouldcomefromleanprotein,likedairy,leanmeats,beans,andlegumesTheremaindershouldcomefromhearthealthyfatslikeoliveoilandavocadosYourFirstMarathonTRAININGPLANSINSIDECongratulations!Yoursquoreonyourwaytoagoalthatveryfewpeoplecanaccomplish:runningmilesFormanypeople,finishingamarathoncanbealifetransformingeventOnthefollowingpagesyoursquollfindtipsontraining,nutrition,motivation,andinjurypreventiontohelpyougettothestartinglinefeelingfit,fresh,andreadytorunyourbestYoursquollalsofindafullweekmarathontrainingplandevelopedjustforfirsttimers,plusafourweekrecoveryplantohelpyoubouncebackstrongfromthemarathonEverythingyouneedtoknowtogettothestartandfinishlinesfeelingfitandreadytorunyourbestRUNNERSWORLDCOMCOPYRIGHTRODALEINCTRAININGGUIDEWEEKMTWTFSSMILESPERWEEKRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDorhalfmarathonmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZmilesEZmilesEZRestmilesLSDmilesEZRestmilesEZRestmilesEZRestndashmilesEZRACEDAYThisplanisdesignedforsomeonewhohasbeenrunningforatleastoneyear,hasrunatleastonehalfmarathonandbeenregularlyrunningaboutmilesperweekforthelastthreemonths,orcanrunatleasteightmilesFirsttimersshouldnrsquotthinkabouttimejustfocusongettingtotheracefitandinjuryfree,andgettingtothefinishlineenjoyingrunningsomuchthatyouwanttodoanotherFirstTimerrsquosMarathonThisplanwillhelpyoubuildmorestaminasoyoucanrunstrongermdashforlongerPICKYOURPACEFirsttimersshouldfocusonfinishingtherace,ratherthanaimingforaparticularfinishinggoalThatsaid,itrsquosimportanttokeepyoureasydayseasythroughouttraining,sothatyouhavetheenergyandfitnesstogiveyouralltothequalityworkouts,likeYassosandlongrunsInordertodothat,itrsquosagoodideatolearnthebestpaceforalloftherunsonthescheduleIfyoursquoverunaracewithinthepastsixmonths,plugthattimeintoourtrainingcalculatoratrunnersworldcomtrainingcalculatorLookattheldquotrainingpacesrdquotofindyourpaceforeachoftherunsonthescheduleIfyouhavenrsquotracedrecently,doaonemiletimetrialHerersquoshow:GotoametertrackoranyonemilestretchofroadAfteraminutewarmup,timeyourselfwhilerunningfourlaps(oronemile)asfastasyoucanNoteyourtime,thencooldownwithminutesofwalkingandjoggingPlugyourtimeintothetrainingcalculatoratrunnersworldcomtrainingcalculatorRESTIdeally,youshoulddonoexerciseatallButitrsquosokaytodoanonimpactactivitylikeyogaorswimmingKeepheartrateunderpercentofmaxEZRunatacomfortable,conversationalpaceKeeptheeffortatpercentofmaxheartrateYoucancrosstrainonabikeorellipticaltrainerinsteadLSDThisisalong,slowdistanceruntobuildenduranceRunataneasy,conversationalpaceMaintainpercentofmaxheartrateFocusoncoveringthedistanceforthedaySCHEDULEKEYRUNNERSWORLDCOMCOPYRIGHTRODALEINCSamDiephuisCorbis(top)PhotographbySophiePangrazzi(bottom)TRAININGGUIDEFIVEWAYSTOTHRIVEONYOURLONGRUNSDoneright,theywillbuildupyourendurancemdashalongwithyourconfidenceDONrsquoTTRYTOCRAMMILEAGEIfyoumissarun,orhavetocutoneshort,donrsquottrytomakeupthemileagebydoublingupyournextrunAfewmissedmilesarenrsquotgoingtomakeorbreakyourrace,andtryingtocraminmileagecouldgetyouhurtItrsquosfarbettertoarriveatthestartinglinefeelingslightlyundertrained,butstrongandeager,ratherthantofeelwornandontheedgeofinjuryRECOVER,RECOVER,RECOVERYoudonrsquothavetotrainhardsevendaysaweekYouhavetotrainsmartthreeorfourdaysaweekYoumayfeelstrongenoughtorunonyourrestdays,oraddmilestoyoureasydays,butitrsquosbesttostickwiththemilesYourbodyneedstimetorecoversothatitcanrebuildtissuesandgetstrongerGETTHOSELONGRUNSDONETheLSDsyouseeonthetrainingplanarethefoundationofyourmarathonpreparationTheyhelpyougetaccustomedtobeingonyourfeetforthree,four,orfivehoursatatimesoyoudonrsquotgetinjuredonracedayRunningwithatrainingpartneratleastonceaweekhelpsalot,asitmakesthejourneyeasier,moreexciting,andmorefunButevenwithsupportfromregulartrainingpartners,youstillneedtobeyourowntoughestbossThatmeanspostingyourtrainingschedulewhereyoursquollseeitoften,andgenerallytreatingworkoutsasunbreakableappointmentsRICEONAREGULARBASISWhenyoursquovegotmuscleachesorjointpains,therersquosnothingbetterthanrest,ice,compression,andelevationforimmediatetreatmentThesemeasurescanrelievepain,reduceswelling,andprotectdamagedtissues,allofwhichspeedhealingTheonlyproblemwithRICEisthattoomanyrunnersfocusontheldquoIrdquowhileignoringtheldquoRCErdquoIcereducesinflammation,buttoiceandrun,iceandrun,withoutgivingthetissuesenoughtimetoheal,isalittlelikedietingeverydayuntilpmandthenpiggingoutSTAYFLEXIBLETheremaybedayswhenyousleepthroughyourmorningrun,ortherewillbedayswhenitrsquosdegreesforyourlongrunDonrsquothesitatetoshuffleyourrunsaroundJustdonrsquotdohardworkoutsmdashlikelongrunsmdashbacktobackTrain,DonrsquotStrainMarathontrainingshouldbetough,butitdoesnrsquothavetobetortureYoursquolldojustfinebykeepingthefollowinginmindREHEARSEYOURRACEHydratewellandeatplentyatlunchanddinnerthedaybeforePlanasafeandscenicroutewithwaterstopsTryoutthegearandfuelyouhopetouseintheraceCONNECTWITHOTHERSFindingatrainingpartneroragroupmdashparticularlyforlongrunsmdashwillhelpthemilesrollbymucheasierthantheywouldgoingsoloFOCUSONDISTANCEDonrsquoteventhinkaboutpaceYourlongrunisaboutgettingfrompointAtopointBinhoweverlongittakesyouTUNEINStudieshaveshownthatmusiccanloweryourperceivedexertion,orhowhardyoufeelyoursquoreworkingwhilerunningRECOVERRIGHTRefuelwithinminutesafteryoufinish(withcarbohydratesandalittleprotein),andconsideraminuteicebathtoreducesorenessRUNNERSWORLDCOMCOPYRIGHTRODALEINCPhotographsbySophiePangrazzi(top)AnnECutting(bottom)TRAININGGUIDEEATLIKEANATHLETEFiverulesforeverydayeatingwhenyoursquoreintrainingDONrsquoTRUNONEMPTYHaveacaloriesnackatleastanhourbeforeyourrunsoyoustayenergizedwhileyoursquoreontheroadHeadoutonanemptystomach,youwonrsquotbeabletogoasfarorasfastDEVELOPADRINKINGHABITStayhydratedEachday,aimtodrinkhalfyourweightinouncesThatis,ifyouweighpounds,drinkouncesadayIfyouweighpounds,drinkouncesadayMAINTAINAHEALTHYBALANCECarbsarethebodyrsquospreferredsourceoffuel,buttheproteinandfatarevitalaswellProteinhelpsrebuildmuscletissue,andunsaturatedfatshelpkeepthehearthealthyandpreventinjuriesBesuretogetallthreenutrientsateachmealKEEPAFOODDIARYDothisforthreeconsecutivedaystogetasenseofyourcalorieandfatintake,overallfoodvariety,andwhetheryouaregettingallthenutrientsyouneedMakeanyadjustmentsaccordinglyCUTBACKONTHEJUNKTherersquosnothingworsethanstartingalongrunwhenyoursquorenursingahangoverorfeelingbloatedfromthatseventhchocolatechipcookieFollowtherule:percentofthetime,becarefultoeathealthfullypercentofthetime,giveyourselfsomeleewaytoindulgealittleWHATWHENSUGGESTIONSBeforetherunEATtocaloriesofhighcarbohydrate,lowfiber,lowfatfoodsDRINKatleasttoouncestominutesbeforetherun(thebiggerthemeal,themoretimeneededtodigest)hourbeforetherunEnergybars,sportsdrinks,lowfibercerealandskimmilk,fruitandyogurt,figcookies,pretzels,bagelwithjamWater,sportsdrinkDuringtherunEATHavetogramsofcarbohydrateseachhourDRINKtoouncesofwaterorsportsdrinkTakeinsomefueleveryminutesEverytominutesAimfortoouncesperhour(dependingonyoursweatrate)Energygels,bars,sportsdrinks,orchewsSportsdrinksAftertherunAimfora:ratioofcarbstoproteinEATahealthy,carbohydrateandproteinrich,lowfatmealwhenyouhavefullyrecoveredDRINKtoouncesmoreifitrsquoshotWithintominutesoffinishingWithinhoursoffinishingyourhealthysnackIfyoursquoreeatingthemealrightaway,youcanskiptheabovesnackWithintominutesoffinishingLowfatchocolatemilk,energybar,hamsandwich,pretzelsandpeanutbutter,fruitsmoothiewithalittleproteinWaterorsportsdrinkEnergytogothedistanceWhattoeatanddrinkbefore,during,andafterlongrunsWATCHTHEFIBERANDFATFiberisgoodforyourheart,andithelpskeepyourdigestivesystemrunningsmoothly,butontherun,itcangiveyoutroubleKeepyourprerunmealslowinfiberandfats,andhighincarbsHOLDTHESWEETENERSCheckthelabelofyourenergybarforanythingendinginldquoolrdquomdashsorbitol,mannitol,andsoon,andavoidgelswithfructoseasthefirstsugarontheingredientlistThesecancausestomachproblemsAlso,takegelswithwater,notsportsdrinks,soyoudonrsquotoverloadyourGItractWATCHTHETIMINGAllowthreehoursbetweenbigmealsandyourrun,andeatdinneratleasttwohoursbeforebedTrytoemptyyoursystembeforearunCoffeeandteacanhelpmovethingsalong,butlimityourintaketoonecupCaffeinecantriggerGIcomplaintswhentakeninlargeamountsRUNNERrsquoSDIGESTDonrsquotletGIdistresssidelineyourtrainingoryourraceRUNNERSWORLDCOMCOPYRIGHTRODALEINCJupiterImagesGettyImagesTRAININGGUIDEINJURYWHEREITHURTSACTIONPLANAchillestendinitisSeverepainandswellingaboveyourheel,ordullpainaroundyourheelthatlingersIfyourAchillestendonhurtsduringarun,stopandrestrightawayIceregularlyStrengthenyourcalves,andcrosstrainwithpoolrunningortheellipticalmachineIliotibialband(ITB)syndromePainonoutsideofthekneethatradiatesupanddownthelegwhenwalkingdownstairs,orpainonoutsideofkneethatstartsduringarun,thendisappearsTakearestdayortwoandbackoffyourmileageforaweektoavoidafullblownflareupIfyouignorethefirstsymptomsandkeepupyourusualmileageandintensity,itmaygetworseStrengthenthehipabductorswithlateralsidesteps,sideleglifts,andoneleggedsquatsSwim,poolrun,oruseanellipticaltrainerPlantarfasciitisAdullacheorbruisealongyourarchoronthebottomofyourheel,whichisusuallyworsefirstthinginthemorningStoprunningforuptoaweekoruntiltherersquosnopainRunningthroughitcandelayhealingCrosstrainwithpoolrunningorswimmingcycleoruseanellipticalifyoucanwithoutpainRollyourfootonafrozenwaterbottletwiceadayforminutesWhenreturningtotheroad,runonsoftersurfaces,suchashardpackedtrailsRunnerrsquoskneePainunderthekneecap,particularlyduringorafterlongruns,afterlongperiodsofsitting,orclimbingstairsRuneveryotherdayandonlyasfarasyoucanwithoutpainAvoidrunningdownhill,whichcanworsenpainCyclingmayspeedyourrecoverybystrengtheningthequadsSeeadoctorifthepaindoesnrsquotgoawayasthedayprogressesShinsplintsPainonthesideorfrontoftheshinthatlessensasyouwarmupWhenthefirsttwingesofpainstrike,backoffyourrunningtoacomfortablelevelforafewdaystoaweek,thenslowlyupyourmileagebynomorethanpercenteachweekBike,poolrun,andswiminsteadIcingyourshinstwiceadayforminuteseachtimegentlecalf,quadriceps,andhamstringstretchingandselfmassageofthesoreareacanalsohelpIfthepainpersistsfortwoweeks,seeadoctoraboutapossiblestressfractureTheGoldenRulesofInjuryPreventionFollowthesetimetestedprinciplestogettothestartinglinefeelinghealthyandstrongKnowyourlimitsACTIONPLANBetheTortoise,nottheHareIncreaseyourweeklyandmonthlyrunningtotalsgradually,asdictatedbytheplanButifthatrsquostooaggressiveforyou,youmayneedtoaddmoreslowlyBesuretoalternatebetweenhardandeasydays,andneverdoanyhardworkoutsmdashlikespeedworkorlongrunsmdashbacktobackShortenyourstrideACTIONPLANIfyoursquovehadfrequentrunninginjuries,youmightwanttoexperimentrunningwithyournormalstride,justslightlyshortermdashaboutpercentOverstridinghasbeenlinkedtoinjuriesThiswillhelpreducethelengthofyourstridesoyouhavemorefrequentturnoverThenumberoffootstrikestrumpshavingalongerstridebecauseitreducesyourimpactloadStartwithashortdistance,likeaquartermile,whenmakingthischangeUsestrengthtrainingtobalanceyourbodyACTIONPLANYoudonrsquotneedtobuildbulgingmusclesButitisimportanttodevelopcore,hip,andlowerlegstrengthsoyoucanrunasfluidlyandassymmetricallyaspossibleThiscanhelppreventmanycommonrunninginjuriesCrosstrainforrecoveryACTIONPLANUsecrosstrainingactivitiestosupplementyourrunning,improveyourmusclebalance,andstayhealthySwimming,cycling,ellipticaltraining,androwingwillburncaloriesandimproveyouraerobicfitnesswhilegivingyourbodyabreakfromthepoundingofrunningTHEUSUALSUSPECTSThefivemostcommonrunninginjuriesmdashandhowtorehabthemRUNNERSWORLDCOMCOPYRIGHTRODALEINCIllustrationbyJesseLefkowitzTRAININGGUIDEHowtoRaceYourBestBEFORETHERACESTAYWITHYOURROUTINEThedaysbeforetheracearenrsquotthetimetotrynewshoes,newfoodordrinks,newgear,oranythingelseyouhavenrsquotusedonseveraltrainingrunsDonrsquotdoanythingnew!BROWSE,DONrsquoTSHOPAttheraceexpo,pickupyourracenumberandhaveaquicklookaroundmdashexposcanbeverymotivatingmdashbutgiveyourselfatimelimitandsticktoitItrsquosbesttostayoffyourfeetandrelaxbeforetheraceGRAZETHEDAYBEFOREDevouringagiganticbowlofpastathenightbeforetheracecouldupsetyourstomachTryeatingcarbsinsmallincrementsthroughoutthedaybeforetheraceAnddrinkplentyoffluidsRACEDAYDRESSFORSUCCESSDressfordegreeswarmerthanitisoutsideTostaywarmatthestart,bringalongsleevetopthatyoucanthrowoffafterthefirstfewmilesSETATLEASTTWOGOALSSetonegoalforyourperfectraceandabackupgoalincaseitrsquoshot,windy,oritrsquosjustnotyourdayFIXITSOONERRATHERTHANLATERIfyourshoelaceisgettinguntiedoryoustarttochafeearlyintherace,takecareofitbeforeitbecomesreallypainfullaterintheraceLINEUPEARLYYoudonrsquotwanttorushtothestartingline,sodonrsquotwaitforldquolastcallrdquotogetthereAndfindyourproperstartingsection,basedonyourintendedpaceSTARTSLOW,ANDSTAYEVENRunthefirsttwotothreemilesagoodtoKeepthefollowingstrategiesinmindbefore,during,andafteryourfirstmilersecondsslowerthangoalpace,withtheideatofinishstrongDonrsquottrytoldquobankrdquotimebygoingoasterthanyourgoalpace,oryoumayburnoutearlyTrytokeepanevenpacethroughouttherace,andsaveenergyforthelastfewmilesBREAKITUPMentallysegmentyourraceintosmallerldquopieces,rdquowhichcanmakeitseemalotmoredoableAFTERTHERACEKEEPMOVINGGetyourmedalandkeepwalkingforfivetominutestofendoffstiffnessandgraduallybringyourheartratebacktoitsrestingstateREFUELRIGHTAWAYWithinminutesoffinishing,refuelwithcarbohydratesandproteinIfyoucanrsquoteatpostracebecauseofaqueasystomach,packarecoverydrinkinyourgearbagGETWARMChangeoutoftheclothesyouranin,andgetintodryclothesassoonaspossibleAfteryoucrossthefinish,yourcoretemperaturedropsfastTHENEXTDAY,GETMOVINGAssoreasyoumightfeelthedayafter,dosomesortofnonimpactactivity,suchasswimming,walking,orworkingoutontheellipticalYoursquollbouncebacksoonerBESTRACESFORFIRSTTIMERSFARGOMARATHONForperksofabigcityracewithoutthebigfeeFLYINGPIGMARATHONForthefunthemeandthe,spectatorsINGNYCMARATHONToseeallfiveNYCboroughsMARINECORPSMARATHONToseethenationrsquoscapitalNAPAVALLEYMARATHONTorunthroughthescenicCaliforniavineyardsOGDENMARATHONForgorgeousviewswithouttheepicclimbsPORTLANDMARATHONForidealracedaytempsandthelaidbackPacificNorthwestvibeROCKlsquoNrsquoROLLARIZONAMARATHONForamileparty(livemusicstages!)STEAMTOWNMARATHONForalowkeyvibe,withlotsofdownhillsandhospitalityTHEWALTDISNEYWORLDMARATHONToenjoyafamilyvacationaftertheraceRUNNERSWORLDCOMCOPYRIGHTRODALEINCTimKiusalaasCorbis(top)IllustrationbyMegHuntTRAININGGUIDEWithcontributionsbyAdamBean,JenVanAllen,BobCooper,SarahLorgeButler,KristinBjornsen,ScottDouglas,KellyBastone,KellyPateDwyer,MichelleHamilton,ChristieAschwandenWEEKMTWTFSSCrosstrain:minuteseasyRestRestorcrosstrainndashminuteseasyRunWalkndashminuteseasyRestCrosstrainorrunminutesCrosstrainorrunndashminutesRestRunminuteseasyRunminutesRestCrosstrainminutesRunndashminutesCrosstrainorrunminuteseasyRestRunndashminutesRunndashminutesRestMarathonPaceRunRunorcrosstrainndashminutesLongrunndashminutesRestRunndashminutesRunndashminutesRunndashminutesRestorcrosstrainRunndashminutesRunminutesEXPECTITWhenyougofromfourmonthsoftrainingtobeingwithoutaplanorbiggoal,therewillbeavoid,andyoumayfeelasenseoflossSimplyexpectingthisandknowingthatitrsquosnormalisasolidfirststepingettingthroughitMAKESOMEDIFFERENTPLANSAvoidfillingthespacewithmorerunningeventsThiscanleadtoovertraining,injury,andburnoutInstead,planavacationoranotheractivitytheweekortwoafteryourracetogiveyourselfsomethingtolookforwardtoMAKETHEMOSTOFYOURDOWNTIMEFillinsomeofyournewfreetimewithactivitiesyouhavenrsquotbeenabletoenjoywhiletrainingforthemarathonGetoutonyourbike,rentakayak,orplaysometennisSETNEWGOALSIfyoustruggledtoputintrainingforyourmarathon,youmightwanttotargetashorterdistanceIfpreracejittersthrewyouoff,raceafewKstocalmthosebutterfliesBEATTHOSEPOSTMARATHONBLUESFinishingyourfirstmarathoncanleadtoabigletdownHerearesomestrategiesthatwillhelpRecoveryPlanHerersquoshowtorecuperatefromyourfirstmarathon,andbouncebackstrong

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