Uma usuvele ugijima i-marathon futhi uthemba ukuthuthukisa isikhathi sakho, ukuphindaphinda amamitha kungenye yezindlela ezihamba phambili zokuhamba ngesivinini ongayenza ukuze ugijime umncintiswano osheshayo . Babedluliselwa ngabantu abahamba ngezimoto ezifana ne-Alberto Salazar.
Ukuphindaphinda kwama-Mile kuyisiphuzo esihle ngokwenza ukusebenza kwakho okude, okude kancane ekulungiseleleni umncintiswano wamarathon noma isigamu. Bakusiza ukuthi usebenze ngesigqi sakho somncintiswano kanye nenzuzo.
Bazosiza ukwakha amandla akho kanye nezinhlelo zamasipha nezamandla ozidingayo ngejubane eliqhubekayo.
Nini Ukukwenza Ukuphindaphinda Ama-Mile
Ungakwazi ukuphindaphinda ama-kilometer ngesikhathi sakho se-tempo nganoma yisiphi isikhathi phakathi nenkathi yokuqeqesha ukuze uhlale unempilo. Ukuze uqeqeshwe nge-marathon ukwakha ijubane, uwasebenzise kusukela ekuqaleni kwamasonto ayisishiyagalolunye kuya kwangu-10 ngaphambi komncintiswano. Uzofuna ukuwaqeda ngesikhathi sakho se-taper izinsuku eziyi-10 kuya kwezingu-14 ngaphambi komncintiswano wakho. Ungenza umsebenzi wokuphindaphinda mayela kanye ngesonto noma kanye njalo ngemva kwamasonto amabili.
Ukuphindaphinda kweMile ukuthuthukiswa okusheshayo kweMarathon
Nakhu okumele ukwenze:
- Yiya ethrekhi lapho ungagijima khona i-mile elilinganisiwe. Amathrekhi amaningi angama-1/4 mayela, ngakho-ke ama-laps amane angalinganisa i-mile. Uma ungenayo ukufinyelela ithrekhi, thola i-mile emotweni yakho noma usebenzisa isayithi efana ne-MapMyRun. Ungase futhi wenze lokhu kuvivinya esitokisini.
- Qala ngokuphinda kabili kwe-1 mile kusikhathi sokuqala. Hamba amakhilomitha angaba ngu-10 ukuya kwangu-15 masinyane kunomgomo wakho wokufinyelela emakethe wokufinyelela.
- Phindela (ngezinga elilula) elingamakhilomitha amahlanu (izintambo ezimbili zomkhondo) phakathi kokuphinda. Qinisekisa ukuthi izinga lokuphefumula nenhliziyo libuyele ngaphambi kokuba uqale ukuphinda okulandelayo.
- Engeza enye i-mile ephindaphinda ngesonto elilandelayo ukuze uphinde uphindwe kathathu. Zama ukulondoloza ijubane elifanayo (imizuzwana engu-10 kuya kwangu-15 ngesivinini kunomgomo wakho wokufinyelela umgogodla wokufinyelela) ngamunye ngamunye.
- Uma ungumgijimi ohambile, zama ukusebenza ngendlela yakho kuze kufike ku-6. Abagijimi abaphakathi bangase bafune ukuyeka ukuphindaphinda okungu-4 noma ku-5.
- Sebenzisa ukuphindaphinda kwamamayela ukuze usebenze efomini yakho egijima, uqaphele ukuhamba kwakho, ukuma, ukuguqula ingalo, nokuphefumula kwakho.
Okunye okunye nokwahlukana kokwakhiwa kweMarathon Ukusheshisa
Njengoba uqhubeka ekuqeqeshweni kwakho kwe-marathon, ungase ufune ukungeza amagquma ekuphindaphindiwe kwe-mile yakho noma wengeze ekutheni unyakaze. Ukukhuphuka okusheshayo kuzosiza ukwakha imisipha yakho yomlenze. Phakathi naleso sikhathi, lokho okukhuphukayo kufanele kwehle (ngaphandle kwesiteji) futhi uzosiza ukuthuthukisa inzuzo yakho yomlenze.
Enye inqubo oyisebenzisayo uma uzama ukuthuthukisa isikhathi sakho i-Workout Yasso 800 . Kuyinto ethandwa phakathi kwabagijimi abazama ukufeza umgomo othile we-marathon.
Ungase futhi ufuna ukunciphisa i-mile ukuphindaphinda emncintiswaneni wakho wezemidlalo. Lokhu kungazuzisa abashayeli bezemidlalo abasha ukuze ujwayele ukuhamba komncintiswano wakho. Ukwengeza ukuphindaphinda okuningi kwamamayela nokunciphisa isikhathi sokubuyisa phakathi kwamamayela nakho kungasiza.