Ukuqeqesha kwakho kwe-marathon kwenziwa futhi ubala izinsuku kuze kube yilapho uqala umugqa wokuqala we-marathon wakho. Hlola lawa mathiphu ngaphambi kokugijima ukuze uqiniseke ukuthi unemiphumela engcono kakhulu ye-marathon.
1 - Gqoka izingubo zakho zokugijima ezithandayo
Ungase ulingeke ukugqoka izicathulo ezintsha noma izingubo ngoba ucabanga ukuthi zingathuthukisa ukusebenza komncintiswano wakho. Kodwa-ke, udinga ukukhumbula umthetho wegolide we-marathoning: Akukho lutho olusha ngosuku lomncintiswano. Ukugijima kwakho isikhathi eside kuyithuba lakho lokwenza izinqumo mayelana nemikhumbi yakho yomjaho. Ungenzi iphutha lokugqoka izingubo ezintsha noma izicathulo. Awusoze wazi ukuthi izingubo noma izicathulo zizokusikhipha ngendlela engafanele futhi ziholele ekushayeleni, amabhuleki, noma ezinye izinkinga. Namathela kulokho okwazi ngakho ukuthi akukho okumangazayo.
2 - Namathela kokudla okujwayele
"Akukho lutho olusha ngosuku lomncintiswano" olulawulayo lusebenza nokudla nokudla kwakho. Ukuqondisa phambili emncintiswaneni, faka emidlalweni yakho ejwayelekile yesikhathi esidlule. Ungazami ukudla okusha ngoba ucabanga ukuthi bangathuthukisa ukusebenza kwakho. Phakathi nomncintiswano, udle ama-gel, ama-bar, noma ezinye izinto ozidlayo ozisebenzisayo ekuqeqesheni. I-Mile 18 akusona isikhathi esihle sokuthola ukuthi ukudla okuthile akuhlali kahle esiswini sakho.
3 - Thola Ukusekela Kwakho Ithimba Lilungele
Ukuba umbukeli we-marathon kuwumsebenzi onzima, futhi, ngakho qinisekisa ukuthi amalungu omndeni nabangani bakho balungele amahora ambalwa wokuthokoza nokusekela. Yabelana ngalezi zincomo zababukeli be-marathon nabo, ngakho bayazi ukuthi bangalindela bani futhi babe nakho konke abazokudinga. Uma abangane bakho befuna ukwenza ezinye izibonakaliso, nanka amanye amathiphu okukhuthaza izibonakaliso zamarathon noma ezinye izimpawu zomdlalo we-marathon .
4 - Qedela uhlelo lwakho lokuhamba ngosuku lweRace Race
Qinisekisa ukuthi wazi kahle ukuthi ufika kanjani emncintiswaneni, lapho uzobeka khona, noma ngabe uzosebenzisa ukuhamba komphakathi. Bheka i-website ye-marathon ngezincomo zendlela ongaya ngayo futhi uhlole ukuthi kukhona yini ukuvalwa komgwaqo okuzophazamisa izinhlelo zakho zokuhamba. Nazi ezinye iziphakamiso zekusasa lakho le- marathon ekuseni .
5 - Hlela Ukufika Kuqala
Zinike isikhathi esiningi sokuqala emncintiswaneni. Uzodinga ukuzinika isikhathi sokusebenzisa i- porta-potty (imigqa ingaba yinde kakhulu), hlola isikhwama sakho, bese uthola ikhorali yakho (uma umncintiswano unabo). Khuluma nabanye abagijimi abaye benza umncintiswano eminyakeni eyedlule (noma bafunde ukubuyekezwa kumawebhusayithi) ukuze bathole ukuthi basheshe batusa ukuthi baqale ekuqaleni. Ukuze uthole okuningi, hlola lezi zindlela zokuqala zamarathon zokuqala .
6 - Thola zonke izinto zakho zosuku lweRace Ready
Awufuni ukuhlaziya ngosuku ngaphambi kwe-marathon yakho ukuzama ukuthola i-gel yakho yezemidlalo oyithandayo noma i-BodyGlide engaphezulu. Hlola lolu hlu lokupakisha lwento yonke oyodinga ngayo imarathon yakho bese uthola konke ndawonye okungenani izinsuku ezimbalwa ngaphambi komncintiswano. Ukuzwa okulungiselelwe kuzonciphisa ukukhathazeka kwakho ngomncintiswano, okuzosiza ukulala kangcono.
7 - Yiba ne-Mantra Ready
Kuzokwenza kube nzima kakhudlwana, futhi kuzodingeka ulungele. Yiba nemishwana embalwa engqondweni ukuthi uzokwazi ukuqhubeka uphinda ukuze udlule ezinkundleni ezinzima. Qinisekisa ukuthi inkulumo yakho ayiqukethe igama elibi. Isibonelo, zama ukungasho ukuthi, "Ungavumi" ngoba ungase uzwe igama elithi "stop". Esikhundleni salokho, tshela into enjengokuthi, "Qhubeka usebenza ngokuqinile." Bona lolu hlu lwamagundane asebenzayo ngalezi zeluleko zengqondo zama-marathons ngamanye amathiphu.
8 - Cabanga Ngegama Lakho Lokuqeda
Cabanga ukuthi ufuna ukufaka kanjani isithombe sakho njengoba ugijima ekugcineni. Ake ucabange ukuthi uzocabangani njengoba umvolontiya ebeka imbali yakho yomncintiswano entanyeni yakho. Lolu hlobo lokubukwa luzokusiza uzizwe ungakhathazeki kakhulu futhi ujabule kakhulu ngomncintiswano wakho.
9 - Hlalani Ulungele Ukuthunyelwa Kwempi
Ukuphumula kwakho kwe- marathon kuqala ngesikhathi uwela ngalolo gqa wokugcina. Qinisekisa ukuthi ulungiselela ngaphambi kwesikhathi ukuthi uzozizwa kanjani emva kokugijima. Ukushisa komzimba wakho kuzoqala ukuwa ngokushesha uma usuqedile, ngakho-ke faka efudumele, ukhululekile esikhwameni sakho esikhethiwe noma uvumele othile akuhlangabezane emgqeni wokugqoka nezingubo. Imilenze yakho ingase isabe kakhulu futhi ikhathele ukushayela wena ekhaya noma ubuyele ehhotela lakho, ngakho yenza izinhlelo ukuthi uzobuya kanjani emva kokuqeda.