Uma uqeqeshwe umncintiswano wesigamu, ungase uzizwe ukhathazekile futhi ube neminye imibuzo ngaphambi kokuncintisana nokukhathazeka. Ukusiza ukuzola izinzwa zakho nokunciphisa ezinye zezinkathazo zakho, thola izimpendulo zemibuzo ejwayelekile kunazo zonke mayelana nokusebenzisa umjikelezo wesigamu.
1 - Ingabe kufanele ngigqoke izinwele ezintsha zokugijima i-Half Marathon?
Njengoba usuqeqeshwe umncintiswano wesigamu, cishe usuvele uyazi ukuthi akufanele ugijimele endala, izicathulo eziphelile ezigijima. Ngesikhathi sokuqeqeshwa, kufanele ubeke izicathulo zakho zokugijima zonke amakhilomitha angu-300 kuya kwangu-400.
Uma kuziwa emncintiswaneni wosuku, akusilo umqondo omuhle ukugijima ezitsheni ezindala zokugijima noma ezintsha ezintsha. Kumele ugqoke izicathulo ezinamayela angaba ngu-40 kuya kwangu-50 kubo, ngakho-ke zineziningi zokukhishwa kwazo kwesokunxele. Ngakho-ke, ungathenga izicathulo ezintsha ezisebenza ngeziviki ezintathu ngaphambi komncintiswano wakho futhi wenze izinkambo eziningana ezimfushane futhi omunye ugijimele. Uma ujabule ngezicathulo ezigijima ozigqoke ngesikhathi sokuqeqesha, thola elinye elifanayo emncintiswaneni wakho. Asikho isizathu sokushintsha noma ukuzama okuthile okusha. "Akukho lutho olusha ngosuku lomncintiswano" umthetho omuhle wokunamathela.
Futhi, ungagqoki izicathulo zosuku lwakho ngaphambi komncintiswano ngoba angeke ube nesikhathi sokudonshulwa ngaphambi komncintiswano wakho. Gqoka izicathulo ezihlukene noma izicathulo ezikhululekile uma uhamba usuku lonke ngaphambi komncintiswano wakho.
2 - Ingabe Kufanele Ngigijime Lusuku Ngaphambi Kokuhamba Kwemigodi Yesiqingatha?
Lokhu akuyona impendulo yebo noma ayikho. Abanye abagijimi bathanda ukuphumula futhi bangagijimi ngosuku ngaphambi komdlalo we-marathon ukuze bazizwe behlanzekile futhi bekulungele uma befika emgqeni wokuqala. Kodwa abanye abagijimi bafunga ngokuwenza umzuzu olula u-20 ngosuku ngaphambi komdlalo we-marathon wokusiza ukuhlala ukhululekile bese ukhulula imizwa yabo.
Ngakho, udinga ngempela ukwenza okukuhle kakhulu kuwe. Uma ngabe uhlobo lomuntu oluthola ukukhathazeka komhlanga , kungase kube usizo kuwe ukwenza ijubane eliphansi kakhulu, elimaminithi angu-20 ngosuku olwedlule. Kodwa uma ucabanga ukuthi wenza ngcono ekuphumukeni, khona-ke vele uphumule phakathi nalawo mahora angu-24 eholela emncintiswaneni wesiqingatha. Noma yini oyenzayo, qiniseka ukuthi awukwenzi umsebenzi omude noma onzima kakhulu, njengesikhathi eside, ukuvivinya isivinini, noma ukuqeqesha amandla, okuzokushiya uzizwe ukhathele noma uhlushwa ngosuku olulandelayo. Yigcine ibe mfushane futhi kulula ezinsukwini ezimbalwa eziholela ku-marathon yakho yesiqingatha.
3 - Ingabe Kufanele Ngidle Ngaphambi Kokuhamba KweMarathon?
Yebo, kufanele nakanjani uqinisekise ukuthi udla okuthile ngaphambi komncintiswano. Ama-marathon amaningi amahafu aqhutshwa ekuseni, ngakho-ke uma ungadli lutho lokudla kwasekuseni, kuzoba amahora amaningi kusukela ekudleni kwakho kokugcina. Kubalulekile ukuba isikhathi sakho sidle kahle. Awufuni ukudla ngokushesha ngaphambi komncintiswano wakho ngoba lokho kungaholela ekugumbeni noma ekugxotsheni . Ukubheja kwakho okuhle ukudla ukudla okulula noma ukudla okulula cishe amahora angu-1 ukuya kwangu-2 ngaphambi kokuqala ukusebenza.
Khetha into ephezulu ema-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; i-turkey kanye noshizi ngesinkwa sonke sikakolweni; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Hlala kude nokudla okucebile, okunamafutha kakhulu noma okuphezulu, ngoba kungabangela ukucindezeleka kwamathumbu .
4 - Ngingazibikezela Kanjani Isikhathi Sami Sokuhamba Ngesigamu?
Ukubikezela i-marathon yakho yesiqingatha kungaba nzima, ngoba kunezinguquko eziningi kakhulu ekugijimeni, njengokulungiselela ngokomzimba nangokwengqondo emncintiswaneni, isimo sezulu, ukuphakama kwenkambo, izixuku, njll.
Ukuze uthole ukulinganisa okunzima ngalokho okukwazi ukukwenza khona, udinga ukugijima umncintiswano omfushane wesikhathi esiseduze (okuwumqondo omuhle ukulungela umncintiswano wakho wezinyanga, noma kunjalo). Ungakwazi ukuxhuma isikhathi sakho somncintiswano wakamuva ku-calculator, njengalesi sibala sokubala isikhathi sokugijima ku-Running for Fitness. Uvele uxhumane neminyaka yakho, ubulili, nesikhathi / ibanga kusuka emncintiswaneni wakamuva. I-calculator ikukhombisa ukuthi ungayenza kanjani izinhlanga kwezinye amabanga, kufaka phakathi i-marathon yesiqingatha.
5 - Ingabe Ngivunyelwe Ukuba Ngihambe Ngesikhathi Sokuhamba Ngomzuzu Wamahhafu?
Yebo, ukuhamba ngokuqinisekileyo kuvunyelwe ngesikhathi semarathon. Ungase ufune ngisho nokuhlela ukuthatha izinyathelo zokuhamba ukuze uzenzele ukuphumula ngokomzimba nangokwengqondo. Isikhathi sokuhamba esifushane singaphinde siphumelele i-monotony phakathi nomncintiswano, okungakusiza ukuba ubhekane nezinselele ezingqondweni kanye nanoma yikuphi ukukhathazeka ongase uzizwe.
Yiqiniso, uma uhlela ukuhamba iningi lomncintiswano wakho, kufanele uqiniseke ukuthi umncintiswano oyibhalisela wona uhamba ngezinyawo. Amanye ama-marathon ama-half aphelelwe izikhathi , isikhathi esithile lapho bonke ababambiqhaza kufanele bawele khona ekugcineni.
6 - Ngingabhekana Kanjani Nokukhathazeka Ngesikhathi Sokuvulwa KweMarathon?
Yebo, nakanjani kungenzeka ukuthi uzozizwa ubuhlungu noma ukungakhululeki phakathi kwamakhilomitha angu-13.1. Yenza noma yini edingekayo ukugcina ingqondo yakho ihlala: Hamba izingoma, udlale imidlalo yengqondo, ubale abantu, uxoxe nabanye abagijimi. Gxila kulokho ababukeli bejabule futhi befunda izimpawu zabo. Zinike inkulumo encane ye-pep - kungakhathaliseki ukuthi ikhanda noma ikhanda lakho. Qhubeka uphinde uphinde usebenzise ama-mantra akho asebenzayo .
Zama amanye alawa amanye amathiphu okubhekana nokungahambi kahle ngesikhathi se-marathon .