I-half-marathon ingamakhilomitha angu-13.1 noma amakhilomitha angu-21. Lena yingxenye yebanga lomncintiswano ogcwele (26.2 miles). Umgomo omuhle wabagijimi abaye baqeda umjaho we-5K (3.1 miles) noma u-10K (6.2) umjaho futhi bafuna inselele entsha. Uma ungakwazi ukuqedela amamayela angu-3, ungaqala ukuqeqesha i-marathon-marathon.
Uma uqhuba isigamu sakho sokuqala se-marathon, ungawuqeda amahora amabili kuya kwamathathu.
Uma usebenzisa indlela yokugijima / uhamba noma uhambahamba kahle ungathatha isikhathi eside. Isikhathi sokunqunywa sokuqeda i-marathon-marathon ngokuvamile sihlelwe emahora ama-3.5 kuya kwangu-4, kuye ngohlanga.
Ukukhetha i-half-marathon njengenjongo yakho yokugijima
I- half-marathon iyindawo eqondile yokuncintisana phakathi kwabagijimi ngoba abaningi bayibona njengenselelo enhle engeyona isikhathi esiningi noma esiphuthumayo njengokuqeqeshwa komncintiswano ogcwele. Izinhlanga ze-Half-marathon nazo zilula ukuthola kalula, njengoba ngokuqhubekayo nokuqhubeka nokuvela ezweni lonke. Abanye abagijimi nabo babona ukuqhuba isigamu-marathon njengesizathu esihle sokuhamba edolobheni elisha noma ukuqeqesha umncintiswano nomndeni noma abangane. Amanye ama-marathon ama-half ahlomula ngezibonelelo ezithile, ngakho-ke abanye abagijimi bahlanganyela emncintiswaneni we-marathon njengendlela yokubuyisela nokusekela isizathu esihle. Uma ungumgijimi ohamba kancane noma ohambahambayo, ama-marathon amahhafu ngokuvamile anezikhathi ezinqunywe ukufinyeleleka ngaphezulu kunama-marathon.
Amapulani Wokuqeqesha amaHlathi amaHlathi
Esinye isici ekukhetheni i-marathon-marathon wukuthi uzodinga ukuqeqesha amasonto angu-12 kanti izinsuku zakho zokuqeqesha zide kakhulu kakhulu uma kuqeqeshwa i-marathon. Ungathola izinhlobonhlobo zemigomo yokuqeqeshwa kwe-marathon eyahlukene kumazinga ahlukene e-experience.
- I-Run / Walk I-Half-Marathon Ishedyuli : Lolu hlelo lokuqeqesha lwamasonto angu-12 lwaklanyelwe ukukusiza ukuthi usebenzise indlela yokugijima / ukuhamba ukuze ufinyelele emgqeni we-marathon yakho yesiqingatha. Ukuze uqale lolu hlelo, kufanele usebenze / uhambe okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamamayela angu-8 kuya kwangu-10 ngesonto.
- UHlelo Lokuqeqesha I-Half-Marathon lwabaqalayo : Lolu hlelo lokuqeqesha lwamasonto angu-12 lusetshenziselwa abagijimi abaqalayo abafuna ukufinyelela emgqeni wokuncintisana komncintiswano. Kuthatha ukuthi usuvele ugijima okungenani ngamamayela angu-8 ngesonto.
- Isikhathi sokuqeqeshwa seHlf-Marathon sabasunguli abahamba phambili: Lesi simiso samasonto angu-12 sibhekiswe kubagijimi abangakwazi ukugijima amamayela angu-4 futhi bangaqhuba izinsuku ezine kuya kwezinhlanu ngesonto. Ungase ungakaze ugijime isigamu se-marathon ngaphambili, kodwa ufuna uhlelo olunezinselelo ezingaphezu kwesimiso sokuqala se-marathon.
- I-Half-Marathon Training Schedule yabagijimi abaphakathi : Uma ugijime okungenani umncintiswano owodwa we-marathon futhi uhlose ukuthuthukisa isikhathi sakho, nakanjani uzodinga ukwengeza ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungenayo kakade. Lolu hlelo lokuqeqeshwa kwamaviki angu-12 luzokusiza ukuba ugijimise isigamu sakho se-marathon esheshayo. Ukuze uqale lolu hlelo, kufanele usuvele uqhuba imizuzu engama-30 kuya kwangu-60 ngosuku, izinsuku ezinhlanu ngesonto.
- I-Half-Marathon Training Schedule yabagijimi abaPhambili : Lolu hlelo lokuqeqeshwa lubhekiswe kubagijimi abanokuhlangenwe nakho okude isikhathi eside. Ngaphambi kokuqala lolu hlelo lokuqeqeshwa kwamaviki angu-12, udinga ukugijima ngamamayela angu-8 ngokunethezeka futhi ukwazi ukuqhuba izinsuku ezinhlanu ngesonto.
Izwi elivela
Uma umusha omusha osebenzayo, ungabheka phambili ku-half-marathon njengenselele enhle. Kodwa musa ukugxila ezintweni eziyisisekelo. Yakha kancane isikhathi nesikhathi sakho sokusebenza ngokungabi ngaphezu kwamaphesenti angu-10 ngesonto. Sebenza ngefomu lakho eligijima. Uma usukwazi ukugijima okungenani amakhilomitha amathathu okungenani izinsuku ezintathu ngesonto ungaqala ukucabanga ngokuqeqeshwa kwemikhawulo ehlukene yomjaho.
Bheka izinhlanga ezingu- 5K ukuze ujwayele ukugijima emncintiswaneni. Khona-ke ungaqala ukuhlela ukuqeqeshwa kwakho nge-marathon-marathon.