Abaqedile beMarathon bagqoka indondo yabo ngokuziqhenya. Kuyinto ibheji yokuhlonipha, isignali emhlabeni wonke ukuthi unzima futhi wakwenza ngokusebenzisa ubuhlungu obude ibanga umjaho. Phela, umqhubi wokuqala, uPheidippides, wamemezela ngokuthi "Nike!" (okuhunyushwa ngokuthi "Ukunqoba") futhi ilahlekile ekugcineni. Ngisho nanamuhla, akuyona into engavamile ukuzwa ngabantu abafa kule nkambo.
Kungakhathaliseki ukuthi ugijime yonke inkambo, ingabe uhambo lwe-run / walk noma uhambahamba kahle, ubhekene nenselele enkulu. Kodwa yini ngempela eyenza imarathon ye-26.2 mile ibe nzima kangaka?
Ukugijima kokungabi nalutho - Isikhathi seMarathon sithatha amandla akho ezitolo
I-marathon engu-26.2 mile iyisenzakalo esiphuthumayo sokugijima ngenxa yobude bayo. Ngemuva kwamahora amabili okugijima, ngamakhilomitha angama-20 emgijimi egijimayo, umzimba uphuma glycogen (ushukela ogciniwe) bese uqala ukwephula amaprotheni emisipha kanye nezicubu zokushisa. Babiza lokhu "ukubhuka" noma " ukushaya udonga ." Umzimba kufanele uqale ukushisa amafutha egciniwe, kodwa ayikwazi ngoba amanye ama-carbohydrate ayadingeka ukuze avumele ukushiswa kwamafutha, kodwa konke sekuphelile. Uma abagijimi bengadli ngokushesha futhi ngokwanele, bayobhonka.
Abahamba ngezinyawo (ngaphandle kwabalandeli bezinhlanga) abavami ukugodla kaningi, ngisho nasemarathon. Ngomzimba ohamba kancane umzimba usebenzisa amafutha okugcina amandla kuwo wonke umcimbi futhi akudingeki uqale ukuvutha imisipha yawo esikhundleni salokho.
Abahambahamba kungenzeka bakhathele kancane kulo lonke ibanga elide, kodwa ngaphandle kokuhlangenwe nakho kokukhubazeka kokushaya udonga. Uyakwazi ukungenisa amakholori anele ngokudla okunamandla namandla okudlalwa kwezemidlalo we-carbohydrate ukuze ugcine amandla akho okugcina angagciniwe ngokuphelele.
Ukuthola Ukushintshwa Kwemvelo Kuyi-Challenge yeMarathon
Labo abangaqapheli ukuphuza inani elifanele lokuphuza amanzi kanye ne-electrolyte phakathi nomncintiswano bazozizwa imiphumela yokuphelelwa amandla kwamanzi noma i-hyponatremia.
Ama-racers aphansi abaphuza ngokuzithoba kuwo wonke amakhemikhali angangena emanzini amaningi. Kudinga ukunakwa ngesikhathi sokuqeqeshwa kwakho kude kude ukuze uthole kahle.
Izifundo zamarathon ngokuvamile zihlinzeka ngeziphuzo, kodwa ngisho nezenzakalo ezinkulu kunezinhlekelele lapho ziphuma emanzini noma isiphuzo sezemidlalo noma azikwazi ukuhambisana nezikhulu zabagijimi. Abahamba ngezinyawo zokugcina umsila bavame ukuhlangana nokuvimba kwe-closed-up hydration.
Izingozi zeMarathon ezengeziwe
Abagijimi abasheshayo bangaqedela imarathon emahoreni amathathu noma ngaphansi. Abakwa-Elite racewalkers bangathatha ngaphansi kwamahora amane. Kodwa u-walker ojwayelekile uthatha amahora amahlanu kuya kuyisishiyagalolunye ukuqedela umncintiswano ngesikhathi sokuhamba. Lesi yisikhathi eside sokuthi ube ngaphandle kwezakhi ozikhandlayo.
Ama-blisters nokushayela , ukushisa kwelanga nokushisa ukushisa yiziyingozi ezivamile.
Ngemuva kwe-marathon, ukuqina komzimba kubonakala. Ngisho nangaphandle kokuhamba ngejubane eliholela ekuvuthweni kwemisipha, i-marathoner ithola izinyembezi ezincane emisipha futhi kukhona ukwakha imikhiqizo enobuthi ephuzayo kusuka ekuzivocavoca - i-lactic acid, njll. phakathi nomncintiswano.
Isexwayiso: Ama-Marathons ayilutha
Kodwa ngokuba nzima, ama-marathons aphinde abe umlutha.
Ngenkathi abanye abantu bengenza "okukodwa," futhi isifungo esikhulu singasaphinde senze ngemuva kokuqala kwabo, abantu abaningi bathola inqwaba yokubona uma bengakwazi ukuthuthukisa izikhathi zabo unyaka nonyaka.
UHal Higdon, ophethe ama-marathons angaphezu kuka-100, uyabhala, "Esikhathini samarathon, awushayi abanye. Kunalokho, ufinyelela ukunqoba kwakho." Yisenzakalo somuntu siqu, umhlanganyeli ngamunye onenhloso yakhe yokufeza, ngokuvamile ukuphela.
Okulandelayo> Ukuqeqesha iMarathon