Cishe bonke abagijimi be-Olympic bahlela uhlelo lwabo lokuzivocavoca besebenzisa imigomo ye-SMART , inqubo elula ehlinzeka isakhiwo semigomo yokuqeqeshwa okufutshane neyesikhathi eside.
1 - Ungazami Okuthile Okusha Ngosuku LwaseRace
Ngobusuku ngaphambi komncintiswano wami wokuqala, nginqume amathegi amashadi amasha engiwahle ukugqoka kulo mdlalo. Ngikhumbula ngicabanga ukuthi kuyoba kuhle ukugqoka okuthile okusha esikhundleni samashothifomu amadala engiwagqoke ekuqeqesheni. Ngenhlanhla, ama-shorts amasha awazange avuthele noma awe phansi, kodwa kungenzeka ukuthi ayimbi.
Zama ukumelana nesilingo sokugqoka, ukudla noma ukuphuza noma yini entsha bese uqhubeka uthi, "Akukho okusha ngosuku lomncintiswano!" Usuku lomncintiswano akusona isikhathi sokuzama ukudla okusha ekudleni kwasekuseni, isibhangqwana esisha sezicathulo ezigijima, izikhwama ezigijima, ibhola elisha lezemidlalo, noma ukudla okunomsoco omusha noma i-hydration. Namathisela izintandokazi zakho ezivivinywe-futhi-zeqiniso ngakho-ke awekho amahloni ngosuku lomncintiswano.
2 - Zinike isikhathi esiningi ekuqaleni
Ungase ucabange ukuthi ungabonisa nje ekuqaleni, umugqa up, bese uhamba. Leyo ndlela ingasebenza ku-5K yendawo, kodwa i-marathon yisilwane esihluke ngokuphelele, ikakhulukazi uma kungumhlanga omkhulu kakhulu. Kuzobe sekugcwele futhi konke kuzothatha isikhathi eside kunalokho ucabanga. Imigqa ye- porta-potties iyoba yinde, ngakho-ke zinike isikhathi esanele sokusebenzisa indlu yokugezela (mhlawumbe okungaphezu kwesisodwa), hlola isikhwama sakho, bese uthola corral yakho (uma umncintiswano unabo). Hlola iwebhusayithi yomncintiswano ukuze uthole ukuthi batusa kanjani ukuthi baqale ekuqaleni. Ungase futhi ufune ukukhuluma nabanye abagijimi abaye benza umncintiswano eminyakeni edlule (noma bafunde ukubuyekezwa kumawebhusayithi) ukuze uthole ukuthi baqala ukukhuthaza ukuthi baqale kanjani.
3 - Ungazicindezeli ngokweqile
Ungafaki ukucindezela wena ukuze ufinyelele isikhathi esishesha ngempela sokuhamba kwakho kwemidlalo yokuqala. Ukuqedela i-marathon kuyinhloso emangalisayo futhi awufuni ukususa kulokho okufeziwe ngokudumaza ngokungaphumeleli umgomo wesikhathi. Vele ugxile ekuhambeni ibanga futhi ube yingxenye yephesenti elincani kakhulu labantu abangazibiza ngokuthi ama-marathoners.
4 - Ungakhohlwa ukumomotheka
Awuzange usebenze kanzima konke ngokusebenzisa ukuqeqeshwa okumele usize ngesikhathi somncintiswano, akunjalo? Jabulela ukuhamba! Ukugijima kwe-marathon akuyona nje ukuwela umugqa wokugcina, kungenxa yendlela ozoyithatha ukuze ufike lapho. Njengoba ugijimela, thatha konke, ama-kids amahlanu awakhulume kakhulu, ngiyabonga izisebenzi zokuzithandela ezidlula amanzi, uphonsa isibhamu sakho emoyeni njengoba udlula umfana oqothula isihloko kusuka ku- "Rocky", ukumomotheka kubabukeli ubambe izimpawu ezihlekisayo. Ukwenza kanjalo kuzokunika amandla okugqugquzela ukuqhubeka. Futhi ukuqedela izithombe njalo kubheka kangcono uma uhleka.
5 - Ungaqali Ngokushesha
Enye yeziphambeko ezinkulu ze-rookie iqala umncintiswano ngokushesha kakhulu. Kuzama ukuphuma ngokushesha okukhulu ngoba uzozizwa uqinile futhi uphumule kusuka ekutheni kwakho. Ukuhamba noma yikuphi ukuhamba kancane kungase kube nomuzwa olula kakhulu. Uzozibuza, "Maye, kumele ngibe nomqondo ongcono kakhulu kunalokho engikucabangayo!" Kodwa uma uphuma ngokushesha kakhulu, uzoshisa ngamandla akho amaningi agcinwe ekuqaleni komncintiswano futhi imilenze yakho iyozizwa ikhululekile kakhulu ngokushesha. Ingxenye yokuqala yomncintiswano kufanele ilulale. Uma kungenjalo, cishe uyahamba ngokushesha. Uma kuziwa ekugijimeni kwezemidlalo, akukho nto enjengokuthi "ukubeka isikhathi ebhange." Uzokhokhela lezo zimoto ezihamba phambili emncintiswaneni lapho imilenze yakho idinwe ngempela. Hlanganisa ijubane lakho elihlelekile, eligijima ngisho nokuhlukaniswa noma ukwehlukaniswa okungalungile kuyindlela yokugijima yokugijima yemidlalo ye-marathon.