Malebela a Cold Weather Running a tsoang ho Elite Marathoners

Litaba

• Apara
• Fuel Molemo
• Amohela ‘Mill
• Kenya Bonolo ho Lona
• Shake It Off (Literally)
• Eba Semathi sa Lehloa
• Tloha Feela Teng
• Ithorise hanyenyane (kapa haholo)
• Mofuthu Your Main Mover Muscle
• Tlhahlobo bakeng sa

Ah, selemo. Li-tulips lia thunya, linonyana lia lla… esita le lipula tsa pula tse ke keng tsa qojoa li bonahala li le monate ha ho na le liqubu tsa lehloa fatše. Ho nahana feela ka Mmesa le Mots'eanong ho ka etsa hore u ingolisetse molumo oa halofo kapa o felletseng oa marathon joalo ka mohopolo o motle. Ho fihlela u hlokomela hore koetliso ea peiso e bolela ho matha sebakeng se batang jwale.

Empa o seke oa fetola mohopolo. "Ho ba le ho hong khalendareng ho thusa ho u ntša monyako nakong ea mariha ha u se na tjantjello," ho bolela Sara Hall, semathi sa marabele sa Asics, ea mathang LA Marathon ea hae ea pele Hlakubele ena. Ho feta moo: "Ke fumana hore e ntokisetsa hantle bakeng sa peiso ka boeona, kaha marathons a mangata a qala hoseng haholo, ha ho bata." Ho ikoetlisa mariha ha ho a loka-empa o seke oa khetha ho ingolisa hajoale! Re buile le Hall le melemo e meng ea ho matha bakeng sa malebela a bona a holimo a ho ikoetlisetsa serame. (Tsusumetso ke ena: Marathon a 10 a Molemo ka ho Fetisisa a ho Tsamaea Lefatšeng.)

Apara

All-Athletics.com

U utloile pele: Ho beha ke senotlolo. Empa bakeng sa lebelo le thata, le lelelele la koetliso ea marathone, ha u batle kholo likarolo, ho bolela Hall. O re: "Ntho e kholo ka ho fetisisa eo ke tla netefatsa hore ke na le eona holim'a hlooho le litsebe tsa ka, joalo ka Asics Felicity Fleece Headwarmer ($ 18; asicsamerica.com)," o re. Kaha lithupelo tsa marathone li ka ba boima, ka linako tse ling Hall e rata matsoho a makhutšoane, leha ho bata haholo. Matsatsing ao (le ka letsatsi la peiso), o tla apara Asics Arm Warmers ($ 10; asicsamerica.com). O re: "Ke lera le leholo le ka tlosoang.

Fuel Molemo

Litšoantšo tsa Corbis

Shalane Flanagan, sebapali sa maemo a holimo se mathang Boston Marathon ka Mmesa, o re: "Mariha, ke ikutloa ke hlorile 'me ke fumane hore ke hloka ho ja lijo tsa hoseng ho se hokae ho lula le nna ho fihlela ke qeta ho ikoetlisa." Seo a eang ho sona: Li-pancake tsa Lebese la Muscle le kofi ea botoro. Hape u seke oa lebala ho kenya metsi le ho hlaphoheloa kamora ho matha. O re: "Batho ba bangata ha ba hlokomele hore ba ntse ba fufuleloa haholo le ha ho bata haholo. "Ke leka ho noa maro a mangata pele le ka morao, 'me ke khomarela tloaelo ea ka-tholoana le bareng ea MOHOLO."

Amohela ‘Mill

Litšoantšo tsa Corbis

Hall o re: "Ha ke rate treadmill, empa ka linako tse ling e ke ke ea qojoa, haholo haeba maemo a leqhoa le kotsi." Empa ho fapana le ho ikutloa a tenehile, Hall o amohela mantsoe a hae a treadmill: "Ke tsela e ntle ea ho tsoa mokhoeng oa ka o tloaelehileng," oa hlalosa. O re: "Ke nyolla lebelo la ka ka lintlha tse 'maloa ho feta kamoo ke phutholohileng ho ba teng. Ho qobelloa ho tsoa moleng oa ka oa lebanta le hulang' na ke tsela e ntle ea ho senya lithaba tseo," o re. (Leka Koetliso ena e Ikhethang ea Treadmill Ho tloha Mile High Run Club.)

Kenya Bonolo ho Lona

Litšoantšo tsa Corbis

Ho nka nako e telele hore mesifa e futhumale mariha, kahoo iphe nako ea ho otlolla pele ho matha le ho nolofatsa lebelo la hau. Keletso e 'ngoe: Iphe ho ikoetlisa hanyane pele u matha. Hall e sebelisa softball kapa foam roller pele e matha ho lokolla fasica le mesifa ea mesifa. O re: "Ke e tsamaisa habobebe ka holim'a mesifa ea ka, ke qeta nako e eketsehileng libakeng tse thata." (Sheba The Best Warm Up bakeng sa Mofuta ofe kapa ofe oa Boikoetliso.)

Shake It Off (Literally)

Litšoantšo tsa Corbis

"Ke rata ho tsukutla matsoho ha ke matha," ho bolela Nike Master Trainer Marie Purvis. "Sena se u thusa hore u se ke ua senya mahetla a hau (tseo re li etsang ha re bata), hammoho le ho u thusa ho boloka boemo bo nepahetseng ha u ntse u matha."

Eba Semathi sa Lehloa

Litšoantšo tsa Corbis

"Ha ke matha lehloeng, ha ke apare feela ho futhumala, empa ke matha ka lieta tsa ka (ke roala Nike Zoom Terra Kiger 2) hobane ho na le tšehetso e eketsehileng ea ho tšoara," ho bolela Purvis. U boetse u lokela ho fetola lebelo la hau. Flanagan o re: "Ha ke matha lehloeng, ke leka ho boloka mohato oa ka o le monyane hanyane mme ke nke mehato e potlakileng hore ke se ke ka thella."

Tloha Feela Teng

Litšoantšo tsa Corbis

"Ha ke ka 'nete ha ke batle ho ea kantle moo, ke nahana hore na 'mele oa ka o tla utloisoa bohloko hakae ka letsatsi la morabe haeba ke sa kenelle, "ho bolela Purvis." Koetliso ha se ho lokisa kapele, ha ke na ho o tla ntlafala o sa kenya mosebetsing, "o ipolella joalo.

Flanagan o sebelisa maqheka a kelello ho itlhahisa monyako matsatsing a batang haholo. "Ke tla rera ho iputsa ka mokhoa o monate ha ke fihla hae (shaoare e chesang, mollo o monate, cocoa e chesang) mme ke nahana hore na ke tla lekana joang bakeng sa morabe oa ka o tlang. Empa, ka kakaretso, kea ikotla ka mokokotlong ka lebaka la ho ba thata le ho ipolella hore libapali tsa 'nete li sebetsa ka thata ha ho se motho ea li shebileng!'" (Sheba maqheka a mang a kelello ho 9 Smart Running Tips from Shalane Flanagan.)

Ithorise hanyenyane (kapa haholo)

Litšoantšo tsa Corbis

"Ke sebelisa Strava, GPS tracker e sebetsang, bakeng sa tšusumetso ea ho tsoa monyako. Ho tseba hore ke tla beha liphetho tsa ka tsa ho matha ka mor'a moo ho nthusa hore ke tsamaee, "ho bolela Kara Goucher, pro-marathoner ea tšehetsoeng ke Oiselle. "Ka mor'a hore ke balehe, ke hokahanya oache ea ka ea Soleus le Strava ebe ke fumana litumeliso tse ngata le litlhaloso tse tsoang ho batho ba mpolellang kamoo ke neng ke le sebete kateng ho tsoa monyako."

Mofuthu Your Main Mover Muscle

Litšoantšo tsa Corbis

"Ke rata ho etsa bonnete ba hore maoto a ka a tlase (manamane le maqaqailana) a futhumetse haholo," ho bolela Goucher. "Lisokisi tsa ka tsa khatello ea Zensah li boloka mali a potoloha hohle maotong a ka, hape nthuse hore ke fole kapele e leng bohlokoa bakeng sa boemo ba leholimo bo batang."

Tlhahlobo bakeng sa