Uma ubhaliselwe umncintiswano wesigamu , nansi amathiphu ayisishiyagalombili okuzosebenza kanjani umncintiswano wakho omuhle kakhulu:
1 - Run nabanye.
Ukugijima neqembu ngeke nje kukhulise isisusa sakho (ofuna ukuphuma phezu kwabangani ababala kuwe ukuze ubonise ukugijima?), Kodwa futhi uzophinde uthuthukise ukusebenza kwakho. Ukugqugquzelwa kweqembu kuzokusiza ukuthi unamathele esimisweni sakho sokuqeqesha. Futhi uma ugijima nabanye abakhuthaza ukuba ugijime ngokushesha futhi kunzima, kulula ukuwayisa ezingeni elilandelayo. Uma ungatholi iqembu elikuthintela, hlola nge- esitolo sakho esikhethekile futhi ucele noma ucele abangani abaqhubayo ngezincomo.
Futhi ubone:
- Indlela Yokuthola Iqembu Eligijima
- Indlela Yokuthola Ozakwethu Abagijima
- Indlela Yokubamba Ngesikhathi Sokuqalisa Iqembu
2 - Zinike izinsuku zokuphumula.
Ungase uthathe ukuqeqeshwa kanzima futhi okusheshayo nsuku zonke kuzoholela ezikhathini zomjaho ngokushesha, kodwa akunjalo. Izinsuku zokuphumula kanye nokugijima okulula kunomgomo othize njengengxenye yohlelo lokuqeqesha jikelele. Ukunika umzimba wakho ikhefu ekucindezelekeni kokusebenza kunganciphisa ingozi yokulimala ngokweqile, njengama- shin splints . Kuhle futhi ukuphumula ngokwengqondo ekusebenzeni, ngakho-ke awulahlekelwa yi-mojo yakho futhi uphuke.
3 - Yenza umsebenzi wejubane.
Ukusebenza ngesivinini kanye noma kabili ngesonto kungasiza ukuthuthukisa ijubane, amandla, nokuzethemba. Nazi ukusebenza ezintathu ongaziphendulela ekuqeqeshweni kwakho kwe-marathon yakho. Amabili okuqala angenziwa kwithrekhi noma ku-treadmill ukuze ukwazi ukulandelela ngokunembile ibanga:
I-800m (i-mile-mile) iphinda
10 iminithi efudumele-up (jog lula)
I-800m @ 10K ijubane lomjaho
Ukuvuselela okulula oku-1
Phinda u-800m @ 5K ijubane lomjaho / uthola imithi elingu-1 izikhathi ezingu-4 ngaphezulu
5 iminithi epholile-phansi
Ukuphindaphinda kwama-Mile
10 iminithi efudumele-up (jog lula)
I-1 mile @ 10K ijubane lomjaho
Ukuvuselela okulula oku-1
Phinda u-1 mile @ 10k ijubane lomjaho / 1 iminithi elula ukulula 2 izikhathi eziningi
5 iminithi epholile-phansi
Hill iphinda
10 iminithi efudumele-up (jog lula)
Ukugijima ekukhuphukeni (amamitha angu-100-200) @ 10k ijubane lomjaho
Thola i-jog elula ekhuphuka
Phinda izikhathi ezingu-5 (engeza intaba eyodwa ngaphezulu ngesonto)
5 iminithi epholile-phansi
Futhi ubone:
4 - Yenza umncintiswano wokuqeqesha.
Njengabadlali abazolungela umbukiso omkhulu, njalo kusiza ukwenza "ukugqoka ukugqoka" kusebenza wonke ama -jitters ngaphambi kokugijima bese uqhuba umkhuba wakho wosuku lomncintiswano. Khetha ama-5K noma ama-10K amasonto ambalwa ngaphambi kwe-marathon yakho yesiqingatha bese uyisebenzisa njengethuba lokusebenzisa konke ozokwenza ngosuku lomncintiswano.
5 - Sebenza ngokuqeqeshwa kwengqondo yakho.
Ukugijima okusemandleni akho akuyona nje ukuqeqesha umzimba wakho - udinga ukuqeqesha ingqondo yakho ukuze ulungele ukuvikelwa okungenakugwema okwenzeka ngesikhathi sokuqeqeshwa nokugijima.
Futhi ubone:
6 - Qedela ukuqina phakathi nokugijima kwesikhathi eside.
Ukuthatha ijubane lamakhilomitha ambalwa okugcina emidlalweni yakho yesikhathi eside umkhuba omuhle wezimo zosuku lomjaho futhi konke kuthuthukisa ukukhuthazela kwakho. Zama ukukhipha ijubane lakho elide ngamasekhondi angama-20 kuya kwangu-30 emakhilomitha ambalwa adlule.
Futhi ubone:
7 - Yenza uhlelo lomncintiswano.
Kuyasiza ukuthola uhlelo lomncintiswano wakho ukugwema ukuphuma ngokushesha kakhulu noma ukugijima ngokugcwele. Nakhu ukuthi ungabikezela kanjani isikhathi sakho se-marathon isikhathi esisekelwe esikhathini sokuncintisana. Uma usuqaphela ijubane lakho elilinganiselwe lesikhathi sakho somgomo, ungase udingeke usebenzise isongo lesisindo noma ijubane lokuhamba ukuze uthole ukuthi ukuhlukaniswa kwakho kufanele kube yiyiphi imitha ngayinye. Khumbula ukuthi izinguquko ekuphakameni noma ezimweni zenkambo zingaholela ekusebenziseni ukuhlukaniswa okungalingani. Futhi abanye abagijimi bakhetha ukugijima ukuhlukana okungalungile ngamarathoni amahlanu, lapho begijima khona ingxenye yokuqala yomncintiswano kancane kancane kunesiqingatha sesibili. Yiqiniso, ngisho noma unezinhlelo, kubalulekile ukuyigcina iguquguquke. Ungase ugcine uzizwa ungcono noma ubi kakhulu kunalokho obekulindele futhi kungase kudingeke uphonse umjaho uhlele ngaphandle kwefasitela endaweni ethile.
8 - Race smart.
Kungenzeka ukuthi uhlaziye imizuzwana noma mhlawumbe ngisho namaminithi aphumele isikhathi sakho sokuqeda ngamasu wokugijima we-smart, njengokuqinisekisa ukuthi awuqali ngokushesha kakhulu . Zama ezinye zalezi zindlela zokuqhuba izinhlanga ezisheshayo .
Futhi ubone: