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autor: Katarzyna Żbikowska-Jusis, opublikowano: 02/12/2012

Jeśli zależy Ci na osiągnięciu dobrego wyniku w zawodach musisz trenować nie tylko swoje ciało, ale także umysł. Bardzo często biegacze amatorzy bagatelizują ten element – niby każdy wie, że w maratonie „pierwsze 20 km biegną nogi, a resztę biegnie głowa”, ale z reguły każdy i tak idzie „na żywioł”. Trenujemy mięśnie, żeby były sprawne i silne, ćwiczymy płuca i serce przygotowując je do wysiłku. A umysł musi sobie radzić sam! Pomyśl – nie wzięłabyś udziału w maratonie czy półmaratonie nie przygotowując się do niego fizycznie, prawda? To dlaczego miałabyś startować bez przygotowania psychicznego? Najlepsi trenerzy na świecie, którzy pracują z najlepszymi sportowcami na świecie powiedzieli by Ci to samo – trening umysłu jest tak samo ważny jak trening ciała. Dlatego uwzglednij trening głowy w swoim planie treningowym! Jak?

 

 

Po pierwsze dyscyplina. Żeby przygotować się do zawodów na jakimkolwiek dystansie musisz być wystarczająco zdyscyplinowana, żeby regularnie trenować – to wiesz. Ale dyscyplina to nie tylko obecność na zaplanowanych treningach. To także zdyscyplinowanie w utrzymywaniu odpowiedniej zdrowej - zbilansowanej diety, w chodzeniu spać o „zdrowej” godzinie i poddawanie się regeneracji. Jeśli startujesz w zawodach – trenujesz a trening to nie tylko bieganie x razy w tygodniu.

 

Naucz się być skupioną. Być może wydaje Ci się, że kiedy biegniesz w zawodach dobrze jest oderwać myśli od wysiłku, zapomnieć o tym, że biegniesz, pozwolić myślom dryfować. Jeśli nie zależy Ci na konkretnym wyniku możesz tak robić. Jeśli jednak masz ambitny cel – konkretny czas do „zrobienia” czy rywalkę do pokonania musisz być skupiona na biegu. Ważna żebyś kontrolowała swoje ciało – czy nie jesteś zbyt spięta, czy masz rozluźnione ramiona, czy utrzymujesz tempo biegu, czy Twój oddech jest równy? To wszystko ma ogromne znaczenie kiedy biegniesz długi dystans. To, co nie przeszkadzało Ci na początku biegu (np. spięte ramiona) może okazać się bólem na końcowych kilometrach (spróbuj przez trzy godziny trzymać napięty jakikolwiek mięsień!)

 

Stwórz sobie bank pozytywnych myśli, z którego będziesz mogła czerpać w trudnych chwilach – czy to na ciężkim treningu czy podczas momentów zwątpienia na zawodach. Ten punkt odrobinę zaprzecza poprzedniemu – wszak żeby zrobić świetny wynik warto być skoncentrowanym na celu. Każdy jednak przechodzi przez momenty zwątpienia (np. w maratonie mogą zdarzyć się kilkakrotnie). Jeśli sama dyscyplina Ci nie wystarcza powinnaś mieć coś, co pozwoli Ci przetrwać kryzys. Dobrze, żebyś przygotowała sobie listę pozytywnych myśli na swój temat (jestem silna, jestem przygotowana, świetnie pobiegłam dychę w X, potrafię przyspieszyć na końcu, pokonałam już XY itd.) Ważne, żeby te pozytywne punkty były prawdziwe, dotyczyły ważnych dla Ciebie dokonań, wcześniejszych sukcesów czy tego jak poradziłaś sobie w trudnej sytuacji w przeszłości. Takie myśli dają siłę kiedy nadejdzie trudny moment.

 

Trenuj wytrzymałość umysłu. Przy sportach wytrzymałościowych wytrzymałość głowy jest nie mniej ważna niż wytrzymałość mięśni. Trenujesz swoje ciało aby było wytrzymałe? Trenuj też głowę. Jak? Trenuj czasami sama. Bieganie w grupie jest łatwiejsze, ktoś narzuca tempo, ktoś opowiada fajną historię, ktoś motywuje żebyś „wytrzymała do końca”.  Ale na zawodach - czy to jest bieg na 5km czy maraton – będziesz sama (mimo, że obok Ciebie będą setki innych biegaczy). Walkę będziesz musiała stoczyć sama ze sobą, ze swoimi słabościami, ze zmęczeniem własnego ciała. Dobrze, żeby Twoja głowa była na to przygotowana.

Najlepszym treningiem, który możesz przeprowadzać sama jest ciągły bieg tempowy (zwany inaczej WB2) Jest to stosunkowo trudny trening  ponieważ przez dłuższy czas  musisz biec przekraczając swoją strefę komfortu. W zależności od dystansu do którego trenujesz biegaj 6-12km starając się utrzymać narzucone tempo (dobierz je odpowiednio do swoich możliwości). Bieganie takich treningów samotnie nauczy Cię pokonywać swoje słabości w pojedynkę i wyćwiczy Twoją psychiczną wytrzymałość.

 

Trenuj w ciężkich warunkach. My ludzie jesteśmy leniwi. Lubimy wygodę, lubimy kiedy jest nam miło i przyjemnie. Tylko, że podczas zawodów zawsze następuje moment, w którym robi się ciężko, trudno, nieprzyjemnie, kiedy jest ból.  Jeśli chcesz być na to gotowa – przygotuj się – trenuj! Biegaj pod wiatr. Biegaj w deszczu. Biegaj pod górkę. Wychodź z domu kiedy jest zimno. Wstawaj z łóżka kiedy Ci się nie chce lub idź na trening po pracy kiedy… Ci się nie chce. W ten sposób stajesz się silniejsza psychicznie.

 

Przygotuj się na znużenie i… nudę. Ok, kochasz biegać więc bieganie nie jest dla Ciebie nudne. Jednak długotrwały wyścig (np. bieg maratoński) polega na powtarzaniu tej samej czynności przez dłuższy okres czasu (w tym przypadku jest to przebieranie nogami w tym samym tempie:)). Na pewnym etapie biegu jest to nużące bez względu na to jak bardzo kochamy bieganie i gdzie dany bieg się odbywa. Dlatego przygotuj się do tej „nudy”. Trenuj powtórzenia okrążeń na tej samej pętli. Chcesz zyskać jeszcze  większą siłę psychiczną? Idź na stadion i biegaj w kółko kilkadziesiąt razy. Brzmi głupio? Być może, ale tak trenują swoją psychikę sportowcy, którzy zdobywają medale…

 

Stosuj wizualizację. To bardzo skuteczna forma treningu umysłu a przy tym… bardzo przyjemna! Możesz wykonywać taki trening na kanapie, na fotelu lub w kąpieli – grunt, żeby nikt Ci nie przeszkadzał. Wyobrażaj sobie zawody, do których się szykujesz. Zobacz w myślach jak pokonujesz kolejne kilometry silna, pewna siebie, jak przyspieszasz, jak wyprzedzasz rywalki, jak pokonujesz linię mety i jaka jesteś z siebie dumna. To najbardziej pozytywna wersja wydarzeń. Następnie wizualizuj sobie najgorszą wersję – biegniesz, złapała Cię kolka, upadła Ci butelka z piciem, nie zdążyłaś złapać kubka z izotonikiem, zrobił się potworny upał, jest silny wiatr wiejący w twarz, złapał Cie skurcz, obtarłaś stopę, zabrakło Ci siły w nogach… wyobraź sobie jak radzisz sobie w takich sytuacjach, jak pokonujesz kolejne trudności i mimo wszystko docierasz do mety z dobrym wynikiem. Dzięki takiemu ćwiczeniu kiedy już nadejdzie dzień zawodów będziesz przygotowana na wszelkie okoliczności. Przecież już to przerabiałaś:)

 

Przygotuj sobie swoją mantrę i miej ją ze sobą na biegu. To może być krótki motywujący tekst, który zapisałaś sobie na karteczce, na nadgarstku, na bransoletce czy na zegarku. Tekst w stylu – dasz radę, nie poddawaj się etc. Zerkaj na swoją mantrę kiedy najbardziej tego potrzebujesz podczas wyścigu.

 

Uśmiechaj się. Przed biegiem i podczas biegu. Tak – uśmiechaj się podczas wyścigu kiedy jesteś zmęczona . Co to daje? Będziesz miała piękne fotografie z zawodów:) A na poważnie? Uśmiech ułatwia zrelaksowanie się. Kiedy zmuszasz twarz do uśmiechu automatycznie rozluźniają się jej mięśnie, poprawia się oddech i lekko rozluźniają się ręce. Przydatne, szczególnie podczas długotrwałego wysiłku.

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    I do not even know how I ended up here, but I thought this post was good.
    I don't know who you are but definitely you're going to a famous blogger if you are not already ;)
    Cheers!

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