Vimbela ukuhamba ngesikhathi seMarathon
Uma uqeqesha i- marathon , kungenzeka ukuthi uzwile "ngodonga" olunesabekayo olwenziwa amanye amagoli ngesikhathi esisodwa ngemuva kokumaka amamayela angu-20 emarathon. Udonga luyisici emncintiswaneni lapho i-glycogen yomgijimi (amandla agciniwe) ngaphakathi kwemisipha isiphelile, imphoqa ukuba anciphise ijubane lakhe, ngezinye izikhathi ukuhamba. Ngokuphambene nenkolelo evamile, kungenzeka ukugwema ukushaya udonga. Nazi amathiphu okushaya udonga emarathon.
1 - Yenza i-Long Running Yakho Yonke
Ukusebenza kwakho ngeviki lonke kungukuqeqeshwa okungcono kakhulu ukugwema ukushaya udonga. Ngokwenza kancane kancane ugijima isonto ngalinye, amandla omzimba wakho wokugcina i-glycogen eningi ngaphakathi kwemisipha iyanda. Ngokwandisa izitolo zakho ze-glycogen, uzokwazi ukugcina ijubane lakho futhi ngokuqinisekile uzomisa ukuqala kokukhathala. Ngaphezu kwalokho, isikhathi eside sifundisa umzimba ukuba ungene futhi usebenzise izimpahla zamanzi ezigciniwe zokugcina izindawo ngemuva kokugcina izitolo ze-glycogen.
2 - Ukugijimela ngenye ye-20-Miler eyodwa
Ukuze uqiniseke ukuthi uthola izinzuzo zesikhathi eside ezichaziwe ngenhla, zama ukuqedela amamayela angu-20 njengendlela yokuqeqeshwa kwakho eside kunazo zonke. Akudingekile ukuba ugijime ngamamayela angaba ngu-20 ngoba imiphumela engalungile yokusebenza isikhathi esingaphezulu kunalokho ekuqeqeshweni ikhulu kakhulu kunoma yiziphi izinzuzo ezingenzeka. Landela isimiso sakho sokuqeqeshwa kwe-marathon futhi uqiniseke ukuthi awunqanyuliwe nge-marathon.
3 - Train in Marathon Goal Pace
Uma udubula isikhathi esithile se-marathon, kufanele ugxile emgomweni wakho wokuhamba umjaho ngesikhathi sokuqeqesha. Ngokuqinisekile awufuni ukugijima wonke umgijimi wakho omude ekuhambeni kwe- marathon (MP), kodwa kusiza ukuqhuba i-1/3 yokugcina yakho isikhathi eside ngesikhathi sakho sokugijima emdlalweni ngesikhathi sokugijima kwakho.
Ukugijimela ePhalamende ekupheleni komgijimi wakho kuqeqeshwa kahle ngoba uzobe uthola ukuhamba lapho imilenze yakho isikhathele. Umzimba wakho uzozijwayela futhi usebenze kahle ekusebenzeni ngejubane lakho lemigomo.
4 - Ungaphumeleli Ngokushesha
Omunye wephutha elikhulu le-rookie ekugijimeni uphuma kakhulu kakhulu ekuqaleni komncintiswano. Abaningi abagijimi banenani okungenani elilodwa ngomncintiswano lapho bezwa kakhulu kakhulu phakathi kwamamayela ambalwa okuqala ukuthi bagijima ngaphambi kwejubane, kuphela ukushayeka nokushisa (hit "udonga") phakathi namakhilomitha okugcina. Uma kuziwa ekugijimeni okude, akukho into enjengokuthi "ukubeka isikhathi ebhange." Uma uphuma ngokushesha kakhulu, uzoshisa ngamandla akho agciniwe ngokushesha futhi imisipha yakho izokhathala ngokushesha, ikushiye ukhathele futhi uphelile ekupheleni komncintiswano wakho. Landela lawa macebiso ukuze ugweme ukuphuma ngokushesha kakhulu .
5 - Thatha i-Walk Breaks Ngesikhathi sakho seMarathon
Ukuthatha ikhefu lokuhamba ngesikhathi se-marathon kungase kubonakale sengathi kuyintando yeningi uma ukhathazekile ngesikhathi sakho, kodwa isu lisebenza ukusiza ukugwema udonga. Futhi abagijimi abaningi bafumana ukuthi banezikhathi eziphuthumayo lapho bethatha ama-breaks amafushane okuhamba ngezinyawo phakathi nezinhlanga zabo.
Zama ukuthatha ikhefu lokuhamba ngezinyawo ezingu-30 kuya kwezingu-60 kuwo wonke umaka wamakhilomitha ngesikhathi sakho se-marathon. Uyomangala ukuthi ngabe uzozizwa kangcono kangakanani emakhilomitha ayisithupha edlule kunokuba uma uzama ukugijima ibanga lonke.
6 - Sebenzisa ama-calories ngesikhathi sakho sokuhamba
Uma ugijima iminyaka engaphansi kwengu-90, amandla akho amaningi avela ku-muscle glycogen egciniwe. Kodwa uma ugijima isikhathi eside kunamaminithi angu-90, ushukela egazini lakho ne-glycogen yesibindi kubaluleke kakhulu ngoba i-muscle yakho egciniwe iglycogen iyaqedwa. Ukukhipha ama-carbs ngenkathi i-marathon yakho kuzokuvimbela ukuba uphume amandla futhi uhlasele udonga, kanti futhi ukwandisa ukusebenza kwakho. Thola amathiphu ukuthi yini nokuthi uzodla nini ngesikhathi sakho se-marathon .