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Ostatni miesiąc przed maratonem

O sukcesie na trasie maratonu lub półmaratonu decyduje ostatni miesiąc przygotowań. Zobacz, jak szlifować swoją formę w tych kluczowych 30 dniach treningów, aby do mety zawodów dobiec z nową życiówką.

fot. Mikael Damkier 2012/shutterstock.com

Jeśli planujesz przebiec maraton lub półmaraton, na finiszu przygotowań do zawodów czeka Cię 30 trudnych dni, podczas których:

1. będziesz musiał przebiec najdłuższe dystanse w czasie treningów,

2. możesz stracić wiarę w sens biegania i motywację do startu,

3. będziesz narażony na poważne kontuzje.

Najwyższa więc pora dowiedzieć się, jak przetrwać ten ciężki okres i odnieść sukces.

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Tak najlepsi biegacze opisują ten etap treningu, w którym przygotowując się do startu w wyścigu, przekraczają próg 200 przebiegniętych kilometrów. Prawdopodobnie nie jesteś jeszcze na takim etapie. Ale przygotowanie do startu sprawia, że każdego dnia pokonujesz dłuższy dystans. Początkowo różnice te nie wydają się wielkie. Potem dystans treningowy staje się coraz dłuższy. Aż w końcu nadchodzi decydujący miesiąc - okres 4 tygodni najcięższych treningów, następujący po fazie przygotowań kondycyjnych, a tuż przed regeneracyjnym tygodniem, który pozwala Ci zebrać siły przed najważniejszym biegiem.

Załóżmy, że jesteś w odpowiedniej formie po intensywnym letnim treningu. Gratulacje. Powiedzmy, że wybrałeś już bieg - wielki miejski maraton lub półmaraton, albo nawet coś krótszego, jak na przykład bieg na 10 km w rodzinnym miasteczku. Ale żeby dobrze wykorzystać decydujący miesiąc, należy zwrócić uwagę na kilka detali - kondycję, koncentrację i równowagę. Masz wiele do zyskania. Upewnij się więc, że zrobiłeś wszystko, co możliwe, by uzyskać zadowalający Cię wynik. My podpowiemy Ci, jak tego dokonać.

1. Pracuj nad formą

Nie przetrenowuj się. Ciało da Ci znać, jeśli będziesz zbyt intensywnie trenować. Przetrenowanie jest częstym karą po okresie długich, nasilonych treningów, bądź więc bacznym obserwatorem organizmu. Niektóre symptomy są oczywiste: zmęczenie, podatność na infekcje czy ból mięśni utrzymujący się przez wiele dni. Inne trudniej dostrzec - jesteś drażliwy, brakuje Ci motywacji, źle śpisz. Jak z tego wyjść? Wystarczy odpoczynek. Nie biegaj przez 1-2 dni, a gdy znów zaczniesz, nie przemęczaj się, póki niepokojące symptomy nie ustąpią.

Dbaj o stopy. Twoje masywne, dobrze amortyzujące buty do długich biegów wprawdzie nieźle niwelują nierówności podłoża i redukują ryzyko odniesienia kontuzji, ale na tym etapie treningu starasz się osiągnąć jak najlepszą formę. Dlatego na treningach służących wypracowaniu szybkości oraz podczas biegów na krótszych dystansach zmień buty na lżejsze. Pozwolą Ci biegać szybciej, niż się spodziewasz, co zwiększy pewność siebie przed startem. A gdy się do nich przyzwyczaisz, możesz pobiec w nich nawet podczas startu.

Nie nadrabiaj zaległości na siłę. Jeśli coś przeszkodzi Ci w realizacji ustalonego planu treningów, nie staraj się tego nadrabiać, wydłużając dystanse lub intensyfikując treningi. A już absolutnie nie podczas tego decydującego miesiąca.

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