Okufanele Ukwenze Ngesikhathi Sokuqeqesha Isigaba Sokuqeqeshwa KweMarathon
Isigaba se-tapering yingxenye ebalulekile yokuqeqeshwa kwakho kwe-marathon. Phakathi namaviki ambalwa wokugcina wokuqeqesha kwakho, kubalulekile ukuthi uthinte, noma uthathe i-mileage yakho, ukuze unike umzimba wakho nengqondo ithuba lokuphumula, ukubuyisela, nokulungiselela imarathon yakho.
Nazi ezinye iziqondiso ezijwayelekile zalokho okufanele ukwenze nokuthi yini ongayilindela phakathi nenkathi yokuphambanisa ngaphambi komarathon:
Amaviki amathathu Ngaphambi kweMarathon Yakho
- Yenza umjaho wakho wokugcina noma umjaho omude amasonto amathathu ngaphambi komncintiswano. Phatha lokhu isikhathi eside njengendlela "yokugqoka izingubo" emncintiswaneni wakho. Gqoka izingubo zakho zokuhlelwa komjaho futhi usebenzise umgomo wakho wokudla okunomsoco kanye ne-hydration plan. Ngemuva kwalokho, isikhathi eside sokugcina, uthathe i-mileage yakho ibe yizingxenye ezingamaphesenti angu-80 zalokho okwenzayo kuleli sonto.
- Zama ukwenza okungenani ijubane elilodwa lomncintiswano olugijima (6-7 miles) phakathi nalo sonto ukuqiniseka ukuthi ijubane lakho lomgomo lizwa likhululekile. Ukwenza kanjalo kuzokunika ukuqinisa okukhulu ukuzethemba.
Amaviki amabili Ngaphambi Kokuhamba Kwakho
- Ngamaviki amabili ukuze uhambe kuze kube usuku lomncintiswano, uthathe ama-mileage ukuya kuma-50 kuya kwangu-75 wamaphesenti walokho okwenzile.
- Abagijimi bokuqala abafuna ukwenza umncintiswano we-tune-up ngalesi sikhathi kufanele banamathele ku-10K noma kufushane. Abagijimi abagijima phambili bangenza isigamu se-marathon kuze kube amasonto amabili ngaphambi kwe-marathon. Ukwenza umjaho we-tune up before ngaphambi kwe-marathon yakho ingakusiza ukuba ubikezele isikhathi sakho se-marathon .
- Cishe uzozizwa ulingwa ukuba usebenze isikhathi eside futhi unzima ngalesi sikhathi, kodwa zama ukumelana nesifiso. Ngeke wenze noma yikuphi ukuthuthukiswa komzimba namaviki amabili ukuze uhambe ngaphambi kwe-marathon. Zama ukukhumbula: Okuncane okungaphezulu. Ukugijima kancane kunciphisa ingozi yokulimala, kukunika isikhathi sokuphumula nokuphulukisa, futhi kuvumela imisipha yakho ukuba igcine ama-carbohydrate ukulungiselela umncintiswano omkhulu.
- Ungamangali uma uzizwa unamahlumela nezinhlungu ezintsha phakathi nenkathi yokuthayipha. Ingxenye evamile yenqubo, njengoba umzimba wakho uzilungisa kusukela ezinyangeni zokuqeqesha.
- Ukulala kuyingxenye ebalulekile yenqubo yokuthayipha. Awudingi ukulala isikhathi esiningi ngokweqile, kodwa zama ukuthola amahora ayisishiyagalombili ebusuku.
- Uma ufuna ukuthola umncintiswano wangaphambi komjaho, ubuhlungu obukhulu obuyisisindo ukuze ukhulule imisipha yakho, kwenze okungenani ngesonto ngaphambi kwe-marathon yakho. I-massage ye-tissue ejulile ingaba nemiphumela yokusebenza kanzima emisipha yakho, ngakho-ke awufuni ukuyenza eduze komncintiswano.
Iviki eli-1 ngaphambi kwe-Marathon yakho
- Sika i-mileage cishe ingxenye eyodwa kwezintathu ezijwayelekile phakathi nesonto lakho lokugcina ngaphambi kwe-marathon. Gcina ijubane lakho elijwayelekile kakhulu. Ukwehlisa ngokweqile kungashintsha umkhawulo wakho noma kwenze uzizwe ungenangqondo.
- Nika imisipha yakho ithuba lokuphumula futhi weqa isimiso sakho sokuqeqesha amandla ngesonto lokugcina ngaphambi kwe-marathon yakho. Ngeke uthole izinzuzo kuwo kuze kube ngemva kwe-marathon noma kunjalo.
- Yenza umsebenzi wokulungisa ngokwengqondo ngokubukeza ibalazwe lezinkampani futhi uzibheke ngesikhathi somncintiswano. Thola amathiphu engqondo mayelana nendlela yokufinyelela ezinhlangothini ezihlukahlukene ze-marathon.
- Yidla ukudla okunomsoco we-carbohydrate eyinkimbinkimbi (isinkwa sonke-okusanhlamvu, i-pasta, nokusanhlamvu), futhi uphuze amanzi amaningi. Ngeviki ngaphambi kwe-marathon yakho, amaphesenti angaba ngu-65 kuya ku-70 wamakhilori akho kufanele avele ku-carbs. Gwema iziphuzo ezidakayo ngoba zinomthelela omubi futhi zingaphazamisa nokulala kwakho.
- Thatha okungenani izinsuku ezilodwa noma ezimbili ukuhamba phakathi kweviki le-marathon. Abanye abantu bakhetha ukususa lezo zinsuku ezimbili ngaphambi komncintiswano, kanti abanye bazophuma ngoLwesihlanu ngaphambi kweMarathon ngeSonto bese benza umzuzu owe-20 ukuya kwangu-30 ngaphambi komncintiswano ngaphambi kokuncintisana ngomzuzu wokugcina.
- Njengoba usuku lomncintiswano lusondela, kungenzeka ukuthi ucindezeleke futhi ucasulwe. Hlalani nikhululekile futhi nizethemba, futhi niyazi ukuthi ngaphambi kokuncintisana kwemizwa kukhona evamile. Zama ukugwema imisebenzi yokucindezela noma izimo. (Ngokwesibonelo, ungayi ku-DMV ngesonto ngaphambi kwe-marathon yakho!) Qala ukwenza ezinye izindlela zokubhekana nokukhathazeka kwangaphambi komncintiswano . Akukaze kusheshe kakhulu ukuqala ukupaka i-marathon yakho . Ukushiya ngomzuzu wokugcina cishe kungadala ukucindezeleka okungadingekile.
- Thola abangani bakho nomndeni wakho ukuba babe ngabaxhasi bakho bohlanga. Ungabelana ngalezi zincomo zababukeli be-marathon nabo ukuqinisekisa ukuthi bakulungele ukukujabulisa.