Yava\u015f ba\u015fla, a\u015fama a\u015fama in\u015fa et:<\/strong> Ula\u015fmak istedi\u011fin hedefe bir anda varamazs\u0131n, bu u\u011fra\u015f\u0131n\u0131 istikrarl\u0131 bir \u015fekilde \u00e7al\u0131\u015farak, a\u015fama a\u015fama geli\u015ftirmelisin, v\u00fccudunun dinlenmesine ve yapt\u0131\u011f\u0131n \u00e7al\u0131\u015fmay\u0131 kabul etmesine izin vermelisin.<\/p>\n \u00c7o\u011funlukla \u201crahat ko\u015fu\u201d yap:<\/strong> Haftal\u0131k antrenman planlar\u0131 i\u00e7inde de\u011fi\u015fik g\u00fcnl\u00fck \u00e7al\u0131\u015fma uygulamalar\u0131 olacakt\u0131r. Dinlenmeye ayr\u0131lan g\u00fcn (ler) \u00e7\u0131kt\u0131ktan sonra, kalan k\u0131sm\u0131n \u00f6nemli bir k\u0131sm\u0131nda yava\u015f ve rahat ko\u015fu<\/strong> yapmak kaslar\u0131n g\u00fc\u00e7lenmesini sa\u011flar, ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r, dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131r\u0131r ve kan hacmini y\u00fckseltir. Rahat ve kolay ko\u015fu i\u00e7in sporcu tayt\u0131 kesinlikle tavsiye edilir. Rahat ve kolay ko\u015fu h\u0131z\u0131 derken; 10Km yar\u0131\u015f h\u0131z\u0131n\u0131zdan 60-90sn daha yava\u015f ko\u015fmak bahsedilmektedir.<\/p>\n Bir h\u0131zl\u0131 bir yava\u015f ko\u015fmay\u0131 dene:<\/strong> \u00c7ok h\u0131zl\u0131 yapt\u0131\u011f\u0131n\u0131z bir \u00e7al\u0131\u015fma g\u00fcn\u00fc sonras\u0131 yava\u015f ve rahat ko\u015fmak, ya da dinlenmek \u015feklindedir. Kaslar\u0131n kendisini onarmak ve tekrar haz\u0131r olmas\u0131 i\u00e7in daha rahat ya da hi\u00e7 \u00e7al\u0131\u015fmad\u0131\u011f\u0131 g\u00fcnlere ihtiyac\u0131 vard\u0131r.<\/p>\n Haftada bir kere uzun ko\u015fu yap: \u00a0<\/strong>Duygusal, mental bak\u0131mdan dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 artt\u0131rmak, ayaklar \u00fcst\u00fcnde kalma s\u00fcrenizi artt\u0131rmak, belirli bir h\u0131zda uzun mesafeyi ko\u015fabilmek, bu ko\u015fular\u0131 g\u00fc\u00e7l\u00fc ve hatta son b\u00f6l\u00fcmlerini h\u0131zl\u0131 bitirmek, arada h\u0131zl\u0131 sonra yava\u015f \u015feklinde senaryolar uygulamak, bir b\u00fct\u00fcn olarak ki\u015fiyi her bak\u0131mdan kuvvetlendirecektir.<\/p>\n Tepe \u00c7al\u0131\u015fmalar\u0131 Kuvvetlendirir<\/strong>: Tepe \u00e7al\u0131\u015fmalar\u0131<\/strong> hem bacak hem de ci\u011fer g\u00fcc\u00fcn\u00fcz\u00fc artt\u0131r\u0131r. Yar\u0131\u015fta kar\u015f\u0131la\u015fabilece\u011finiz tepelere sizi haz\u0131rlar. Aerobik kapasitenizi ve ko\u015fu ekonominizi artt\u0131r\u0131r. Kaslar\u0131n g\u00fc\u00e7lenmesi ve ko\u015fmaya al\u0131\u015fmas\u0131 i\u00e7in son derece \u00f6nemli \u00e7al\u0131\u015fmalard\u0131r. Ancak dikkatli bir \u015fekilde yap\u0131lmal\u0131d\u0131r. En fazla sakatl\u0131k ya\u015fanma ihtimali olan \u00e7al\u0131\u015fmalar aras\u0131ndad\u0131r.<\/p>\n \u0130ni\u015fli-\u00c7\u0131k\u0131\u015fl\u0131 Ko\u015f<\/strong>: Ko\u015fular\u0131n\u0131z esnas\u0131nda tespit edece\u011finiz parkuru d\u00fcz-\u00e7\u0131k\u0131\u015f-ini\u015f gibi farkl\u0131l\u0131klar\u0131 da i\u00e7erecek \u015fekilde d\u00fczenlerseniz, farkl\u0131 kas gruplar\u0131<\/strong>n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131na imk\u00e2n verdi\u011finiz gibi, \u00e7\u0131k\u0131\u015fta kaslar ve ci\u011ferler \u00e7al\u0131\u015f\u0131rken ini\u015fte dinlenirler, d\u00fcze ge\u00e7ti\u011finizde yine farkl\u0131 kas gruplar\u0131n\u0131z devreye girer. Bu sistem \u00e7al\u0131\u015fmas\u0131 farkl\u0131l\u0131\u011f\u0131 bir\u00e7ok bak\u0131mdan sizi zorlar ve yukar\u0131ya ta\u015f\u0131r.uphill-run<\/p>\n Yoku\u015f A\u015fa\u011f\u0131 \u0130ni\u015fleri Unutma:<\/strong> Yoku\u015f \u00e7al\u0131\u015fmas\u0131 kadar dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131ran bir di\u011fer \u00f6nemli \u00e7al\u0131\u015fma t\u00fcr\u00fc yoku\u015f ini\u015fidir. Burada kaslar\u0131n\u0131z\u0131n kuvveti artarken, yoku\u015fun verdi\u011fi a\u015fa\u011f\u0131ya do\u011fru ivme nedeniyle daha az kalp at\u0131\u015f oran\u0131nda daha h\u0131zl\u0131 ko\u015fular yapabilirsiniz. Bu size d\u00fcz bir parkurda yapamayaca\u011f\u0131n\u0131z h\u0131zda ve daha az efor ile ko\u015fman\u0131z\u0131 sa\u011flayarak, ayaklar\u0131n\u0131z\u0131n daha y\u00fcksek h\u0131zlara al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n Yoku\u015flarda H\u0131z\u0131n\u0131 de\u011fil: G\u00fcc\u00fcn\u00fc koru<\/strong>, Bir yoku\u015fa ne g\u00fc\u00e7te ba\u015flarsan\u0131z m\u00fcmk\u00fcn oldu\u011funca tepeye kadar bu g\u00fcc\u00fc korumaya \u00e7al\u0131\u015f\u0131n. H\u0131z\u0131n\u0131z yoku\u015f y\u00fckseldik\u00e7e g\u00f6receli d\u00fc\u015fm\u00fc\u015f gibi g\u00f6r\u00fcnebilir ancak ayn\u0131 eforu koruman\u0131z \u00f6nemli oland\u0131r.<\/p>\n Tempolu ko\u015fular yap<\/strong>: Aya\u011f\u0131n\u0131za yorgunluk yapan laktik asit birikim<\/strong>i ba\u015flamadan yapabildi\u011finiz kadar belirli bir h\u0131zda ve mesafede tempolu ko\u015fular yapmak, direnci ve h\u0131za dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131r\u0131r ve giderek laktik e\u015fi\u011finizin daha ge\u00e7 gelmesini sa\u011flar. Bu da yorgunluk basmadan daha uzun ve daha h\u0131zl\u0131 ko\u015fabilmeniz demektir. Tempolu ko\u015fular; genellikle 10km yar\u0131\u015f h\u0131z\u0131n\u0131zdan yakla\u015f\u0131k 30-40sn daha yava\u015f yap\u0131l\u0131r. Kad\u0131n veya erkek ko\u015fu ayakkab\u0131s\u0131<\/a> ve spor k\u0131yafetler ile yap\u0131lacak antrenmanlar daha rahat bir ko\u015fu sa\u011flayacakt\u0131r.<\/p>\n Deneme Ko\u015fular\u0131 Yap:<\/strong> Yar\u0131\u015flardan \u00f6nce ve antrenman\u0131n belirli bir noktas\u0131na eri\u015ftikten sonra t\u0131pk\u0131 yar\u0131\u015f\u0131yormu\u015fsunuz gibi hedef h\u0131z ve mesafede deneme ko\u015fular\u0131 yapmak, hem sizi yar\u0131\u015fa haz\u0131rlar, hem do\u011fru-yanl\u0131\u015f noktalar\u0131n\u0131z\u0131 tespit etmenize imkan verir, hem mental olarak ve hem de aerobik olarak ko\u015fulan mesafeye ve h\u0131z\u0131 benimsemenize yard\u0131mc\u0131 olur.<\/p>\n Haftada bir kere h\u0131zl\u0131 ko\u015f:<\/strong> Haftada bir kere en rahat spor ayakkab\u0131s\u0131<\/strong> ile birlikte, olduk\u00e7a h\u0131zl\u0131 bir ko\u015fu yapmak bacaklar\u0131n\u0131z ve kaslar\u0131n\u0131z ve ci\u011ferlerinizin geli\u015fimi i\u00e7in \u00e7ok yard\u0131mc\u0131 olacakt\u0131r. Zorlanmayan v\u00fccut geli\u015femez ilkesi \u00e7er\u00e7evesinde, bedeninizi kabul edebilece\u011fi limitlere do\u011fru zorlaman\u0131z gereklidir.<\/p>\n \u00c7ok H\u0131zl\u0131 ko\u015fana tak\u0131lma<\/strong>: H\u0131zl\u0131 ko\u015fan birinin ard\u0131ndan ko\u015fmak iyi olsa da zamanla yorucu olup, bir sonraki \u00e7al\u0131\u015fmada yeterince dinlenmeden ko\u015fman\u0131za neden olur. Bu birikmi\u015f yorgunluk sendromun<\/strong>un ba\u015flamas\u0131na ve artmas\u0131na yol a\u00e7ar. Kendi akranlar\u0131n\u0131zla ya da sizden biraz iyilerle ko\u015fmak hep daha mant\u0131kl\u0131d\u0131r.<\/p>\n Yorgun Sava\u015f\u00e7\u0131larla da Ko\u015fma<\/strong>: ayaklar\u0131nda birikmi\u015f yorgunluk olanlar ile ya da h\u0131z\u0131 sizden daha d\u00fc\u015f\u00fck olanlar ile ko\u015fmak da sizi h\u0131zdan al\u0131koyar ve daha g\u00fc\u00e7l\u00fc ko\u015fman\u0131za engel olur. Davul dengi dengine s\u00f6z\u00fcn\u00fc unutmay\u0131n\u0131z. Ne \u00e7ok h\u0131zl\u0131 olanla ne de yava\u015f olan ile \u00e7al\u0131\u015fmay\u0131n\u0131z ve bir grup i\u00e7inde size h\u0131z\u0131 yak\u0131n olanlar ile idman yap\u0131n\u0131z.<\/p>\n Do\u011fru Dinlenmeler Yap:<\/strong> Hem h\u0131zl\u0131 \u00e7al\u0131\u015fmalar aras\u0131nda (Aniden h\u0131zl\u0131 ko\u015ftunuz \u00e7al\u0131\u015fma bitti, hemen durup kalmay\u0131n\u0131z yava\u015f yava\u015f ve dinlenme g\u00fcnlerinde bedeni usul\u00fcne uygun bir \u015fekilde dinlendiriniz. Yar\u0131\u015flardan 1 hafta \u00f6nce ba\u015flayan daha az idman yapma ya da TAPER<\/strong> dedi\u011fimiz s\u00fcrede dinlenerek \u00e7al\u0131\u015f\u0131n\u0131z ama paslanmay\u0131n\u0131z da.<\/p>\n Geli\u015fimini \u00f6l\u00e7:<\/strong> Antrenman plan\u0131 kapsam\u0131nda, g\u00fcnl\u00fck kilo, kas, su, ya\u011f oran\u0131n\u0131zdan haberdar olunuz. H\u0131z, s\u00fcre ve mesafeleri kaydediniz ve geli\u015fiminizi \u00f6l\u00e7\u00fcn\u00fcz. Kalp at\u0131\u015f oran\u0131n\u0131z\u0131n geli\u015fimi, pace geli\u015fimi, ad\u0131m atma oran\u0131n\u0131z (cadence), aya\u011f\u0131n\u0131z\u0131 yerde tutma s\u00fcreniz, verdi\u011finiz kalori, ad\u0131m aras\u0131 mesafe (Stride) lerdeki geli\u015fimi bilmek sizi motive edecektir.<\/p>\n Is\u0131nma ve So\u011fumay\u0131 asla Unutma:<\/strong> G\u00fcnl\u00fck \u00e7al\u0131\u015fmaya ba\u015flamadan \u0131s\u0131nmay\u0131, \u00e7al\u0131\u015fmadan sonra so\u011fuma ve esneme-germe \u00e7al\u0131\u015fmalar\u0131n\u0131 atlamay\u0131n. K\u0131sacas\u0131 ald\u0131\u011f\u0131n\u0131z bir \u015feyi yerine ald\u0131\u011f\u0131n\u0131z gibi iade edin. Kaslar\u0131, bedeni ko\u015fu sonras\u0131 ba\u015flamadan \u00f6nceki hale d\u00f6n\u00fc\u015ft\u00fcrmek gibi.<\/p>\n \u00c7apraz-\u0130dman Yap:<\/strong> Ko\u015fmak sadece ko\u015fma aktivitesi ile kalmamal\u0131d\u0131r. Yoga, suda ko\u015fu, a\u011f\u0131rl\u0131k ve esneklik \u00e7al\u0131\u015fmalar\u0131, z\u0131plama ve hoplamalar, ip atlama, y\u00fczme gibi \u00e7al\u0131\u015fmalardan biri ya da ikisini mutlaka ko\u015fmaya paralel olarak yapmak gereklidir.<\/p>\n Uyumay\u0131, bol su i\u00e7meyi, ve iyi beslenmeyi asla ATLAMA.<\/p>\n E\u011fer a\u00e7\u0131k havada ko\u015fmay\u0131 seviyorsan\u0131z ‘A\u00e7\u0131k Havada Spor Yapman\u0131n Faydalar\u0131 ve Egzersizin \u00d6nemi’<\/a> yaz\u0131m\u0131z\u0131 da okuman\u0131z\u0131 \u00f6neririz.<\/p>\n![\"\"](\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/kadin-kosu-blog-cta.jpg\")
<\/a><\/p>\n![\"\"](\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2019\/02\/WOMENS_COLLECTION_4.png\")