Марафон – дистанція довга і під час її подолання може статися будь що. Звичайно, передбачити все неможливо, але знати основні аспекти необхідно. Це перша стаття з порадами для марафонців, щоб не робити «лонгрідів», я розділив її на кілька матеріалів.
Всі побігли, і я побіг. Круто, я продерся в перший ряд. О, фотографи, камери. Я – зірка. А через кілька кілометрів ви вже DNF. Запам’ятайте, завжди починаємо бігти, не поспішаючи. На перших десяти кілометрах ваш темп повинен бути трохи нижчим за марафонський. Тільки не розслабляйтесь, бо можете до кінця забігу НЕ нагнати втрачене. Звичайно, що є винятки, такі як рельєф (київський марафон, наприклад) та погодні умови – сильний попутний вітер.
Почавши надто жваво, у вас не буде другого шансу. Принаймні, саме на цьому марафоні. Особистий досвід – класна річ, але він не повинен набуватися власними стражданнями.
Потрібно завжди мати план «Б». А іноді і «В, Г, Д» й далі за алфавітом. Щось завжди може піти не так. Подивіться на карті, де розміщені санітарні зупинки.
План повинен бути простий. Якщо ваш запланований темп збігається з темпом пейсмейкера – біжіть за ним і насолоджуйтеся пам’ятками. А наприкінці, якщо відчули, що є ще сили, можете втекти від пейсів і фінішувати раніше.
Якщо ви біжите в гордій самоті й рельєф плоский, а погода не вітряна – біжіть по темпу. А коли набір висоти великий і сильний вітер, орієнтуйтеся також і на пульс.
Не потрібно всіх обганяти. Як це часто буває: «Дівчина біжить швидше за мене? Зараз я її зроблю». А дівчина всього на всього тренується більше за вас. І, можливо, далеко не перший рік.
Якщо ви загнали себе в кризу, то нічого страшного, це буває з усіма. Можливо, ви десь захопилися. Чим раніше ви це відчули та зрозуміли, тим краще. Зменшіть одразу трохи темп, відновіть дихання (звичайно, якщо це не 42-й кілометр). Як тільки почуватиметеся краще, починайте повертатися у марафонський темп, але поступово. Якщо ви вже не можете бігти із запланованою швидкістю, не засмучуйтеся. У будь-якому випадку це краще, ніж DNF.
Мозок споживає 20-25% енергії (в залежності від його розміру та завантаженості). Припиніть вирішувати свої проблеми. Не вираховуйте кожен кілометр свого темпу і приблизний результат. Насолоджуйтеся атмосферою і місцевістю. Намагайтеся вимкнути цей пожирач енергії на скільки це можливо.
Складіть план харчування на забіг і дотримуйтеся його. Якщо вам не лізе 8-й гель – значить він зайвий. Якщо ви «заголодали», тобто пропустили прийом харчування і відчули голод – це поганий сигнал. Сбавте трохи темп, по можливості випийте Coca-Cola, з’їжте гель з кофеїном, можливо у вас є «Energy shot». За нормальних умов кофеїнові гелі повинні споживатися за планом після 30-го кілометра. Та й «заголодати» раніше ви не повинні, якщо добре тренувалися.
Пункти харчування – зона особливої концентрації уваги. Тут бігуни можуть різко змінити напрямок руху – як до столика, так і від нього. Можуть різко зупинитися перед вами. Зіткнення «сумо» не найкраще заняття для ваших втомлених ніг і зашореної уваги. Якщо ви підбігаєте до столика, покажіть рукою напрямок вашого руху. Озиратися в цьому місці небезпечно.
Якщо раптом ви наступили на стаканчик і, наприклад, впали та розбили коліно й лікоть – це не страшно, можете бігти далі. Якщо ж підвернули ногу або ж потягнули м’яз, тоді все значно гірше. Спочатку спробуйте пробігтися. Іноді, біль можна забігти. Якщо ж біль гостра і не проходить – сходьте з дистанції. Та якщо біль вщухла – у вас є всі шанси фінішувати. Тільки, будь ласка, не робіть соцопитування в інстаграмі або фейсбуці – сходити вам чи ні. Болить чи не болить – відчуваєте ви і рішення за вами.
Як зрозуміти, що потрібно сходити. У кожного своя межа терпіння. І кожен ставить на ваги тільки свої пріоритети. Запаморочення, втрата орієнтації, мошки в очах – гарний сигнал, щоб присісти на бровку і вирішити, як жити далі. Закололо десь чи болять ноги – не будьте «пуссі», терпіть. Якщо ви вибрали правильний темп на базі вашої підготовки, то біль ця терпима.
Болить в боку – продихайте животом. Зробіть масаж внутрішніх органів. Якщо заболіла печінка – помасажуйте пальцями проти годинникової стрілки.
Знеболюючі. Но-шпа. Марафон хороший індикатор ваших слабких місць. Все проявляється на дистанції. До того ж, організм сигналізує, що щось не так. Прийнявши знеболююче, ви можете загнати себе у важкий стан, замість того, щоб просто зійти. Алкоголь, наприклад, розширює межі. Море по коліна. Так само і Но-шпа чи інші лікарські препарати, які підвищують больовий поріг – можуть призвести до лікарні, реанімації. Не ризикуйте своїм здоров’ям.
Ну, і всім по медальці! 🙂
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