I-Standard Foot Race inezimpande zaso emlandweni wasendulo
I-marathon ingamakhilomitha angu-26.2 noma amakhilomitha angu-42. Nakuba amanye ama-marathon ahluke endaweni yawo (ezinye ziyizicabha kakhulu, ezinye ziyizicathulo kakhulu) kanye nobunzima obunzima, ibanga lihlala lingama-26.2 miles. Imikhakha emifushane noma ibanga elide linamagama ahlukene (afana ne-5K, 10K, i-marathon-marathon, noma i-ultra-marathon).
Ngaphambi kokuba uzame ukugijima imarathon, kungumqondo omuhle ukugijima okungenani izinyanga eziyisithupha futhi ugijime okungenani kathathu ngesonto.
Uma ungakaze ugijime umncintiswano ngaphambili, mhlawumbe ufuna ukuqala ngomncintiswano omfushane, njengama-5K (3.1 miles), i-marathon ka-10K (6.2 miles) noma isigamu (13.1 miles).
Uma usuqedile ibanga elifushane lomncintiswano, uzoba sesikhundleni esingcono sokunquma ukuthi ufuna ukuthatha inselelo yokuhamba noma ukuhamba ngamamitha angu-26.2.
Umlando weMarathon
I-legend ithi uPhiidippides, isithunywa seGreki, wahamba ngamamayela angu-25 esuka eMarathon eya e-Athene, ezoletha izindaba zokunqoba kwamaPheresiya ngamaPheresiya ngo-490 BC. Ibanga lamakhansela lanamuhla laba ngamamitha angu-26.2 kuma-Olimpiki e-1908, lapho i-marathon yaba khona yenzelwe ukuze iqale e-Windsor Castle futhi iqede enkundleni ye-Olympic.
I-marathon endala kunazo zonke e-US yiBoston Marathon, eqhutshwa njalo kusukela ngo-1897. I-marathon yaba umcimbi wama-Olympic kusukela ngo-1896 lapho iqala njengomncintiswano wamadoda omdanso. Kwasithatha cishe ikhulu leminyaka yezemidlalo ye-marathon ukuba yengezwe kuma-Olimpiki; ukuncintisana kwabesifazane akuzange kuqale kuze kube ngo-1984.
Ukulungiselela iMarathon
Uma ufuna ukuqeqesha umncintiswano, kubalulekile ukulandela isimiso sokuqeqesha ukuze ulungiselele kahle umncintiswano, ugweme ukulimala, futhi uzizwe uqiniseka lapho ufika emgqeni wokuqala. Ukuba nesimiso sokuqeqesha ukulandela kuzophinde kugcine ushukumiseleka phakathi nezinyanga ezine kuya kwezinhlanu ozodinga ukulungiselela umncintiswano.
Izinhlelo zokuqeqesha iMarathon
Nazi ezinye iziqalo ezinhlelweni zokuqeqesha ze-marathon eziphambili. Khumbula ukubonisana nomhlinzeki wakho wezempilo ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.
- Uhlelo lokuqeqesha lwe-Run / Walk Marathon
Abaningi bokuqala be-marathoners basebenzisa uhlelo lokugijima / ukuhamba ukuze bafike emgqeni wokugcina. Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lwenzelwe ukusiza ukuthi ugijime / uhambe uye emgqeni we-marathon wakho. - Uhlelo lokuqala lokuqeqesha iMarathon
Lolu hlelo lubhekiswe kuma-marathoners okuqala. Ukuze uqale uhlelo lokuqeqeshwa kwe-marathon lamaviki angu-20, kufanele ube ne-base mileage eyisisekelo yamamayela angu-12-15 ngesonto. - Isu Lokuqeqesha iMarathon Yamaviki angu-22
Lona olunye uhlelo lokuqeqesha lomqhudelwano olugijimayo olunikeza amaviki ambalwa okuqeqesha. - Uhlelo lokuqeqesha oluhamba phambili lwe-Margin Beginner
Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela angu-4 ngokunethezeka futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto. - Uhlelo lokuqeqesha oluphakathi kweMarathon
Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-18 lubhekelwe kubagijimi abaphakathi abagijima kakade, okwamanje bagijima izinsuku ezinhlanu ngesonto, futhi bangagijima ngamamitha angu-6 ngesikhathi. - Uhlelo lokuqeqesha oluphambili lweMarathon
Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-18 lubhekiswe kubagijimi abahamba phambili abanolwazi lwe-marathon abangakwazi ukugijima ngamamitha angu-8 ngokunethezeka futhi baqhuba okungenani izinsuku ezinhlanu ngesonto.