Ungayithola kanjani kusuka ku-13.1 Mile Race yakho
Ukugijima i-marathon yesiqingatha akuyona into elula, futhi ukutakula kungaba nzima, futhi-ikakhulukazi uma ungazinakekeli kahle. Nansi iseluleko esithile sokusiza ukuthi uphinde uphume emdlalweni we-marathon.
Melana nesifiso sokugijima noma ugijime kanzima.
Nika imisipha yakho ikhefu, ithuba lokuzilungisa. Kuthatha cishe amasonto amabili ukuphumula ngokugcwele emdlalweni we-marathon, ngakho-ke zama ukugijima isikhathi eside noma wenze umsebenzi omkhulu phakathi naleso sikhathi. Namathela ekufinyeleleni, ukugijima okulula noma ukuqeqesha okuphambene.
Qinisekisa ukuthi u-rehydrate.
Ukubuyisela ibhalansi yakho yetshezi yingxenye ebalulekile yenqubo yokutakula. Phuza inhlanganisela yamanzi neziphuzo zezemidlalo ukugcwalisa izikhukhula ezilahlekile, i-sodium kanye ne-electrolytes.
Hlanganisa imisipha yakho ejulile.
Ukuthatha ibhuku lokugezela ngaphakathi kwamahora ambalwa, noma ngisho nezinsuku ezimbalwa, ngemuva kwe-marathon yakho yesigamu kungasiza ukusheshisa ukutakula kwakho. Uma ungeke ukwazi ukubekezelela i-bath yokugeza noma ungenayo ibhavu, gcwalisa i-pail noma udoti nge-ice namanzi futhi okungenani ugobe izinyawo zakho nemilenze ephansi. Futhi sebenzisa amaphakheji e- ice ezindaweni ezibucayi, njengama-quads akho namadolo.
Yidla ukudla okunempilo.
Namathela ekudleni okulinganiselayo ne-carbohydrate eningi namaprotheni ukusiza ukulungisa nokuvuselela lezo zinhlanzi ezilimazayo. Ungase uhlale ulambile ngaso sonke isikhathi, njengoba wenza ngesikhathi sokuqeqesha. Namathela kokudla okuncane, okuncane ukuze unciphise indlala yakho futhi ugweme ukudla okudliwayo.
Futhi ubone:
Hamba ukusikhipha.
Ukuphumula kuyisiphuzo esikhulu sokuhlukunyezwa kwemizimba yakho nokuqina - qinisekisa ukuthi umasuseuse ugcina ube mnene. Amanye ama-marathon angu-half ayenamathempeli e-massage ekugcineni, ngakho-ke ungathola ukumisa okusheshayo ngemuva kokuqeda. Ungenza futhi ukusikhipha umzimba ngokusebenzisa ithuluzi lokusikhipha njenge-roller foam noma i- Stick .
Beat the blues
Uqeqeshwe kanzima kangaka, uhlele impilo yakho ekusebenzeni kwakho, futhi manje usufeze umgomo wakho. Kuyinto evamile - futhi ngempela ejwayelekile - ukuzizwa phansi futhi unqanyuliwe ngemuva kokujabula komncintiswano. Indlela engcono kakhulu yokuthola i-blues yokugijima ngemuva kokugijima ukubeka umgomo omusha. Zinike amasonto ambalwa ukuze uphinde ulandele omunye umjaho. Akudingeki ukuba kube omunye umncintiswano wesigamu. Mhlawumbe ufuna ukunamathela emideni emifushane, njenge-5K s noma i-10K s, noma mhlawumbe uzame marathon ogcwele .
Okuningi: Ungazuza Kanjani Emncintiswaneni Omubi
Thola ukulala okuningi.
Ukulala kubalulekile ngenqubo yokutakula. Ukuqeqeshwa nokuqhuba umncintiswano wesigamu kunzima kakhulu ngokomzimba nangokwengqondo. Umzimba wakho udinga ithuba lokuthola, ukulungisa nokuphumula. Lalela umzimba wakho futhi ungazizwa unecala ngokulala okuningi - kuvamile.
Jonga ukufeza kwakho.
Hlala uzikhumbuza ukuthi yiyiphi into enhle oyenzile. Bheka izithombe zakho emncintiswaneni ukuze ufunde usuku. Faka i-medal yakho futhi futhi ukhumbule ukuthi kwakunjani ukuwela lo mgca wokugcina umncintiswano we-marathon.