{"id":18162,"date":"2020-06-19T08:55:49","date_gmt":"2020-06-19T08:55:49","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=18162"},"modified":"2020-06-19T08:55:49","modified_gmt":"2020-06-19T08:55:49","slug":"10-patarimu-kaip-pasiruosti-maratonui","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/10-patarimu-kaip-pasiruosti-maratonui\/","title":{"rendered":"10 patarim\u0173 kaip pasiruo\u0161ti maratonui"},"content":{"rendered":"

Maratono i\u0161\u0161\u016bkis per paskutinius 5-et\u0105 met\u0173 tapo toks populiarus, kad, tikriausiai, daugelis m\u016bs\u0173 turi draug\u0105, kuris j\u012f yra \u012fveik\u0119s ar svajoja \u0161\u012f tiksl\u0105 pasiekti. O gal tai esate j\u016bs? Jei \u017eengiate tik pirmuosius \u017eingsnius \u0161io tikslo link, nepamir\u0161kite \u2013 pasiruo\u0161imas maratonui gali trukti net metus, tod\u0117l nevert\u0117t\u0173 nuleisti rank\u0173 vos po keli\u0173 m\u0117nesi\u0173 pastang\u0173. \u012esigilinkite \u012f \u0161iuos 10 patarim\u0173, kuriuos pravartu \u017einoti kiekvienam pradedan\u010diajam maratonininkui.<\/p>\n

    \n
  1. Pasiruo\u0161kite<\/strong><\/li>\n<\/ol>\n

    Prie\u0161 prad\u0117dami treniruotis maratonui, \u012fvertinkite savo fizin\u012f paj\u0117gum\u0105 ir b\u016btinai pasitikrinkite sveikat\u0105. Gav\u0119 gydytojo pritarim\u0105, apsvarstykite, ar nevert\u0117t\u0173 susidaryti treniruo\u010di\u0173 plano. Geriausiai b\u016bt\u0173, kad j\u012f paruo\u0161t\u0173 b\u0117gimo treniruo\u010di\u0173 ekspertas. Nepamir\u0161kite, kad treniruojantis, ypa\u010d svarbi j\u016bs\u0173 mityba ir pakankamas skys\u010di\u0173 kiekis. Ne ma\u017eiau d\u0117mesio tur\u0117tum\u0117te skirti ir tinkamos sportin\u0117s avalyn\u0117s pasirinkimui \u2013 visomis \u0161iomis temomis vert\u0117t\u0173 paskaityti daugiau straipsni\u0173.<\/p>\n

      \n
    1. Prad\u0117kite palengva<\/strong><\/li>\n<\/ol>\n

      \u017dmogaus k\u016bnas prie poky\u010di\u0173 prisitaiko l\u0117tai, tod\u0117l geriausiai organizmas reaguoja \u012f laipsni\u0161k\u0105 kr\u016bvio did\u0117jim\u0105. Raumenys, sausgysl\u0117s, rai\u0161\u010diai, kaulai, kraujotakos, \u0161irdies ir kraujagysli\u0173 bei kv\u0117pavimo sistemos prie treniruo\u010di\u0173 streso prisitaiko skirtingu grei\u010diu \u2013 joms reikia ma\u017eiausiai \u0161e\u0161i\u0173 savai\u010di\u0173, kad b\u016bt\u0173 galima prisitaikyti prie patiriamo streso. Tod\u0117l si\u016blome prad\u0117ti palaipsniui \u2013 juk vienas i\u0161 \u0161ios netrumpos kelion\u0117s tiksl\u0173 yra tiesiog m\u0117gautis ir smagiai praleisti laik\u0105.<\/p>\n

      \"\"<\/p>\n

        \n
      1. Veskite treniruo\u010di\u0173 \u017eurnal\u0105<\/strong><\/li>\n<\/ol>\n

        Kaskart i\u0161b\u0117g\u0119 pasitreniruoti, pasi\u017eym\u0117kite, kiek kilometr\u0173 nub\u0117gote, u\u017era\u0161ykite b\u0117gimo laik\u0105 ir apib\u016bdinkite savo savijaut\u0105. Neatid\u0117kite \u0161i\u0173 u\u017era\u0161\u0173 \u012f dienos pabaig\u0105, nes patik\u0117kite \u2013 u\u017etenka keli\u0173 valand\u0173 tokiai informacijai pamir\u0161ti. \u0160iuo atveju, \u017einoma, padeda i\u0161manieji prietaisai, ta\u010diau ne ma\u017eiau svarbu pasi\u017eym\u0117ti ir kaip jaut\u0117t\u0117s b\u0117gimo metu bei po jo. Tai pad\u0117s mokytis i\u0161 treniruo\u010di\u0173, ypa\u010d, jei ateityje planuojate dalyvauti kokiose nors lenktyn\u0117se.<\/p>\n

          \n
        1. Kas savait\u0119 distancij\u0105 ilginkite ne daugiau kaip 10 proc.<\/strong><\/li>\n<\/ol>\n

          Vadovaudamiesi \u0161ia taisykle, palaipsniui padidin\u0119 b\u0117gimo distancij\u0105, i\u0161vengsite su\u017ealojim\u0173.<\/p>\n

            \n
          1. Kart\u0105 \u012f m\u0117nes\u012f \u2013 lengvesn\u0117 savait\u0117<\/strong><\/li>\n<\/ol>\n

            Kiekvien\u0105 kr\u016bvio (b\u0117gimo grei\u010dio ar atstumo) padidinim\u0105 tur\u0117t\u0173 sekti suma\u017einto kr\u016bvio savait\u0117. Kas tre\u010di\u0105 ar ketvirt\u0105 savait\u0119 suma\u017einkite savo distancijas ir greit\u012f bei skirkite laiko lengvesniam b\u0117gimui.<\/p>\n

            \"\"<\/p>\n

              \n
            1. Treniruokit\u0117s 3-4 d. per savait\u0119<\/strong><\/li>\n<\/ol>\n

              Per savait\u0119 rekomenduojama tur\u0117ti vien\u0105 ilgo b\u0117gimo treniruot\u0119, du trumpesnius, \u012f greit\u012f ir j\u0117g\u0105 orientuotus b\u0117gimus, bei lengvo prasib\u0117gimo dien\u0105. Jei j\u016bs norite pasiekti didesn\u012f greit\u012f, kart\u0105 per savait\u0119 treniruokit\u0117s, sutelkdami d\u0117mes\u012f \u012f savo b\u0117gimo tempo didinim\u0105. Jei siekiate sustipr\u0117ti, kart\u0105 per savait\u0119 \u012f savo treniruot\u0119 \u012ftraukite b\u0117gim\u0105 \u012f kalvas ar b\u0117gim\u0105 laiptais. Siekdami i\u0161bandyti save ilguose b\u0117gimuose, stenkit\u0117s b\u0117gti l\u0117tu, maloniu tempu, ma\u017edaug 1-2 min. \u012f 1,5 km l\u0117\u010diau, nei iki \u0161iol.<\/p>\n

                \n
              1. Kaitaliokite sunkias ir lengvas treniruotes<\/strong><\/li>\n<\/ol>\n

                Tai tiesiog leid\u017eia j\u016bs\u0173 k\u016bnui tinkamai atsistatyti po sunki\u0173 treniruo\u010di\u0173 ir nepervargti ilguoju periodu.<\/p>\n

                  \n
                1. Viena diena \u2013 poilsiui<\/strong><\/li>\n<\/ol>\n

                  Jei esate naujokas, jums b\u016btina viena poilsio diena. Geriausiai \u2013 viena poilsio ir viena lengvo b\u0117gimo diena per savait\u0119.<\/p>\n

                  \"\"<\/p>\n

                    \n
                  1. Steb\u0117kite savo \u0161irdies ritm\u0105 ramyb\u0117s b\u016bsenoje<\/strong><\/li>\n<\/ol>\n

                    Kasryt, prie\u0161 i\u0161lipdami i\u0161 lovos, pamatuokite savo \u0161irdies puls\u0105 ramyb\u0117s b\u016bsenoje arba j\u012f patikrinkite savo i\u0161maniajame prietaise. \u0160iuos duomenis taip pat registruokite savo treniruo\u010di\u0173 \u017eurnale. Po keli\u0173 dien\u0173 matysite savo pradinius duomenis ir gal\u0117site steb\u0117ti, kaip ger\u0117jant j\u016bs\u0173 pasirengimui, suma\u017e\u0117s j\u016bs\u0173 pulsas ramyb\u0117s b\u016bsenoje. Jei pasteb\u0117site, kad \u0161irdies ritmas ramyb\u0117s b\u016bsenoje padid\u0117jo 10 ar daugiau proc. nei normalus j\u016bs\u0173 pulsas ramyb\u0117s b\u016bsenoje, t\u0105 dien\u0105 tiesiog pails\u0117kite. Tai gali b\u016bti nuovargio, poilsio tarp treniruo\u010di\u0173 stoka ar net art\u0117jan\u010dios ligos po\u017eymiai. Geriausia t\u0105dien daugiau pamiegoti arba sunki\u0105 treniruot\u0119 pakeisti labai lengva, kol j\u016bs\u0173 \u0161irdies ritmas normalizuosis.<\/p>\n

                      \n
                    1. Jei kyla abejoni\u0173, visada klausykite savo k\u016bno<\/strong><\/li>\n<\/ol>\n

                      Nesvarbu, kas para\u0161yta j\u016bs\u0173 treniruo\u010di\u0173 plane, tikrasis treneris tur\u0117t\u0173 b\u016bti j\u016bs\u0173 k\u016bnas. Tod\u0117l \u012fsiklausykite, k\u0105 jis jums sako ir elkit\u0117s atitinkamai.<\/p>\n

                      Parengta pagal runnersworld.com straipsn\u012f<\/em>
                      \nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

                      Maratono i\u0161\u0161\u016bkis per paskutinius 5-et\u0105 met\u0173 tapo toks populiarus, kad, tikriausiai, daugelis m\u016bs\u0173 turi draug\u0105, kuris j\u012f yra \u012fveik\u0119s ar\u2026<\/p>\n","protected":false},"author":9,"featured_media":18163,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[13,42],"class_list":["post-18162","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-begimas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18162","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=18162"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18162\/revisions"}],"predecessor-version":[{"id":18166,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/18162\/revisions\/18166"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/18163"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=18162"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=18162"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=18162"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}