Uma usufika engxenyeni yokugubha yokuqeqeshwa kwakho kwehafu noma okugcwele, ungase uqale ukuzizwa ukhathazekile futhi ujabule ngomncintiswano wakho omkhulu. Isikhathi esicindezelayo, futhi kulula ukwenza amaphutha angaba yingozi kakhulu emncintiswaneni wakho. Nazi amathrekhi ayisithupha ejwayele kakhulu okuthinta ama-tips mayelana nendlela yokuwagwema.
I-Running Too Much
Uma kuziwa ekuqeqeshweni kwesiqingatha noma esigcwele, asikho into enjengokuqhaqhazela ukugcina. Ukugijima kanzima noma okusheshayo emavikini amabili okuholela emncintiswaneni wakho kuzokulimaza ngaphezu kokusiza emncintiswaneni wakho. Njengoba unamaviki amabili ukuze uhambe, usezingeni lakho lokuzivocavoca futhi ngeke wenze ukuthuthukiswa komzimba.
Zama ukukhumbula: kancane kuningi. Ukugijima kancane kunciphisa ingozi yokulimala, kukuvumela ukuba uphumule futhi ululame, futhi uvumela imisipha yakho ukuba igcine ama-carbohydrate ukulungiselela umncintiswano omkhulu. Landela isimiso somncintiswano wesigamu noma i-marathon schedule ephelele ukuze uqiniseke ukuthi awunamatheli emavikini okugcina.
2 - Ukugijima Kancane
Yiqiniso, ukuthinta akusho ukuthi kufanele uyeke ukugijima ngokuphelele ngaphambi komncintiswano wakho. Usadinga ukuqhubeka usebenza ukuze ulondoloze ukuqina kwakho futhi uhlale ukhaliphile, kokubili ngengqondo nangokomzimba. Nalapha, faka ku-marathon yakho yesiqingatha noma uhlelo olugcwele lokuqeqeshwa kwe-marathon futhi uzobe ulungele ukuya.
3 - Ukudla ngokweqile
Abanye abantu bacabanga ukuthi i-carbo-loading ithi bangakwazi ukuzigcwalisa ngokwabo i-pasta nesinkwa ezinsukwini eziholela emncintiswaneni wabo. Lolu hlobo lwe-carbo-loading lungabangela "i-carbo-ukulayishwa" phakathi nomncintiswano. Asikho isidingo sokwandisa ngokuphawulekayo inani lamakholori owadlayo - zama nje ukwandisa amaphesenti wakho we-carbs. Ngeviki ngaphambi kwe-marathon yakho, cishe ama-65% wama-calories akho kufanele avele kuma-carbs. Zama ukudla ukudla okunomsoco we-carbohydrate (ama-bread breads, pasta, kanye nosawoti), uphuze amanzi amaningi. Ungase uzithole uzizwa ulambile ngaso sonke isikhathi, ngakho qiniseka ukuthi unokudla okunampilo okunengi okukhona .
I-4 - I-Skimping Sleep
Nakuba ungasebenzi okuningi phakathi nenkathi yokuthayipha, ungase utholakale umatasa ekubambeni emsebenzini nezinye izinto ongazinaki ngesikhathi sokuqeqesha kwakho. Ungasebenzisi isikhathi sokuthayipha njengethuba lokubhekana nomsebenzi omkhulu noma ukubamba kuzo zonke izinto ezincane ozilahlekile ngenkathi uqeqeshiwe. Hlela imisebenzi ethile yokuzilibazisa engeke ikucindezele. Ukulala kuyingxenye ebalulekile yenqubo yokuthayipha, ngakho-ke zama ukuzama ukulala amahora angu-8 ebusuku.
5 - Thola Ukubukeka Komdlalo
Emasontweni okuholela emncintiswaneni wakho, cishe uzongena "kwimodi yocwaningo" uma uqala ukuhlola ngokucophelela iwebhusayithi yomncintiswano, weather.com, izinkundla zezinkundla, namawebhusayithi asebenzayo. Ungase uzithole ukhuluma non-stop kubangani bakho abasebenzayo (nanoma ubani omunye ozolalela) mayelana nesiteleka sakho somjaho kanye nokwesaba.
Ngisho noma u-pre-race prep - njengokuhlola ibalazwe lezemfundo - kuhle, okuningi kuzokondla ukukhathazeka kwakho kwangaphambi komncintiswano futhi kwenze uqale ukuzethemba (bheka ngezansi) nokulahlekelwa ubuthongo (bheka ngenhla).
6 - Ungazethembi
Kuvame kakhulu ukuqagela okwesibili ukuqeqeshwa nokukhathazeka kwakho ukuthi kufanele wenze okuningi ukulungiselela umncintiswano wakho. Thembela ukuqeqeshwa kwakho bese ucabanga emuva kulabo abagijima lapho uzizwa uqinile futhi uqiniseka . Uma ugcine iphephabhuku lokuqeqesha, bheka emuva futhi ufunde okufakiwe kwakho ukuzikhumbuza ukuthi unzima kanjani ukusebenza. Uma uqeqeshwe nabanye, khuluma nabalingani bakho abasebenza futhi ubaqinisekise ukuthi usulungile.