Amathiphu Wokuqeqesha Ukuthuthukisa Isikhathi Sakho Sokuhambela
Ngemuva kokuthi ugijime umncintiswano wakho wokuqala , kungenzeka ucabange ukuthi ufuna ukuthuthukisa isikhathi sakho se-marathon yakho elandelayo. Uma unethemba lokusebenzisa i-marathon esheshayo, zama amanye alawa macebiso:
Yenza Ukuqeqeshwa Okuningi Ekuhambeni Kwama-Marathon
Abaqalayo bavame ukugijima isikhathi eside ngokuhamba kancane, okubenza kube kuhle ekusebenzeni amamayela amade, ahamba kancane. Kodwa uma udubula isikhathi esithile somncintiswano , kuzodingeka ugxile kakhulu emgqeni wakho wokuncintisana komgomo. Ngokuqinisekile awufuni ukugijima wonke umgijimi wakho omude ekuhambeni kwe-marathon (i-MP), kodwa kusiza ukugijima u-1/3 wokugcina kuya ku-1/2 wesikhathi eside kugijimani lakho elilindelekile lomncintiswano. Ukugijimela ePhalamende ekupheleni komgijimi wakho kuqeqeshwa kahle ngoba uzobe uthola ukuhamba lapho imilenze yakho isikhathele. Futhi uma ungakwazi ukugijima ku-MP yakho (noma ngokushesha) kulawo mahora ambalwa adlule, lokho kuyisibonelo esihle sokuthi isikhathi sakho somgomo siyiqiniso.
Ukwandisa I-Mileage Yakho Yamaviki onke
Ukugijima ngamamayela amaningi ngesonto ngalinye kuqinisa inhliziyo yakho futhi kwengeza ama-capillari amaningi ukuze ulethe igazi eliningi emisipha yakho, ithuthukise amandla akho omlenze, futhi yakha amandla akho engqondo-konke okukusiza ukuba ugijime ngokushesha futhi isikhathi eside. Vele uqaphele ukuthi ungakhulisi i-mileage yakho yonke ngamaphesenti angaba ngu-10 ngesonto. Ukuhamba okukhulu ku-mileage kungabangela ukulimala ngokweqile.
Ukuphindaphinda kwama-Mile
Ukuphindaphinda kwama-Mile kungenye yezindlela zokuhamba ngejubane elihle kakhulu ongazenza ukuze ugijime umncintiswano osheshayo. Zama ukuphindaphinda ama-mile kanye ngesonto, uqale ngokuphindaphindiwe kokubili kuya kokubili futhi usebenze ngendlela yakho kuze kuphindwe kasithupha. Kufanele uzigijimise cishe emasekhondini angu-10 kuya kwangu-15 ngokushesha kunomgomo wakho wokufinyelela umgudu wokufinyelela emgodini futhi ululame (ngezinga elilula) elingamakhilomitha amahlanu phakathi kokuphinda.
Khetha uhlanga olufanele
Lokhu kungase kubonakale sengathi kunengqondo, kodwa uma ufuna ukugijima ngokushesha, khetha umncintiswano owaziwayo ngokushesha . Abanye abagijimi bakhetha ama-marathon amancane njenge-Honolulu bese bethola ukuthi inkambo ayikho ngokushesha, kungenxa yamagquma, isimo sezulu, noma izimo ezigcwele. Yenza ucwaningo lwakho futhi ufunde ngokuphakama kwenkambo, ejwayelekile yomjaho wezulu sezulu, nokuthi ngabe izixuku zingakunciphisa yini.
Hlanganisa Ukudla Kwakho Nokwenza Imfucuza
I-marathon yakho yokuqala kungenzeka isabelwe yizimiso eziningi echwebeni-a-johns. Ukuze ugweme ukuchitha isikhathi sokumisa isikhumulo segodini qiniseka ukuthi udla futhi uhlanza kahle ngesikhathi uqeqesho lwakho ukuze ungazami lutho olusha ngosuku lomncintiswano. Gwema ukudla okwaziwa ukuqala izintambo zomgijimi futhi ungaphuzi okuningi kangangokuthi kufanele uhlale ume ukuze uchama. Qinisekisa ukuthi uyakwazi ukulungisa usuku ngaphambi kwe-marathon yakho .
Thola okujwayelekile nge-Course
Hlola iphrofayli yenkambo kwiwebhusayithi ye-marathon bese uthola ukuthi mangaki amagquma ozobhekana nawo nokuthi yikuphi amakhilomitha. Uma wazi ukuthi ungalindela nini amagquma esikoleni, uzobe ulungele ngokwengqondo futhi ungakwazi ukuzihambela kahle. Uma uqhuba umncintiswano wendawo, zama ukuqeqeshwa okude isikhathi esiqhubekayo emkhatsini wezemidlalo. Ngaphezu kokulungiswa ngokomzimba komncintiswano, ukugijima esikoleni sangempela kuzokusiza uzizwe uzilungiselele ngokwengqondo .
Run Yasso 800s
I-Yasso 800s yinto evelele phakathi kwabagijimi abazama ukufeza umgomo othize we-marathon. Umqondo wukuthi uthatha isikhathi sakho somgomo we-marathon emahoreni / amaminithi bese uguqula lokhu kumaminithi / imizuzwana (ngakho-ke imarathon emaminithi angu-3 amahora angu-10 kungaba yimaminithi angu-10 emaminithi angu-10), bese uzama ukuqhuba ukuphinda kwamamitha angu-800 kuleso sikhathi sokuguqulwa .
Qalisa ama-Tangents ku-Course
Ngisho noma izifundo zomjaho zilinganiswa ngokunembile, ama-racers amaningi agijima ibanga elide (ngakho-ke isikhathi sokugcina kancane) ngokulandela yonke ijika emgwaqweni. I-tangent yindlela eqondile esithinta nje ijika, ngakho-ke umqondo wokuthi "ugijima amathangathi" ukuqhuba ibanga elifushane kunokwenzeka ngokugijima ngqo ukusuka kwelinye ijika kuya kwesilandelayo.
Sebenzisa i-Half-Marathon Iviki ezine kuya kweyisithupha ngaphambi kweMarathon yakho
Ukwenza i-half-marathon-marathon emasontweni ambalwa ngaphambi kokuba i-marathon yakho ibe yindlela enhle kakhulu yokuthola isikhathi sangempela somncintiswano wakho. Ungakwazi ukuxhuma isikhathi sakho se-marathon ngesikhathi sokubala isikhathi sokubala bese uthola ukuthi yiliphi ijubane eliphumelelayo lomncintiswano. Ukwazi ukuthi kufanele ugijimise kangakanani ngesikhathi se-marathon yakho kuzokusiza ukuba ugweme ukuphuma ngokushesha kakhulu futhi uphelele emakhilomitha ambalwa.
Ungadluli Izinsuku Zokuphumula
Abagijimi abaningi abadubula isikhathi se-marathon esheshayo bacabanga ukuthi ukusebenza kanzima cishe nsuku zonke kuzokwenza kube masinyane. Ukuphumula kuqakathekile ekusebenzeni kwakho kokutakula nokulimala , ngakho ungakhohlwa ukuthatha okungenani usuku olulodwa ukuvala ngokuphelele isonto ngalinye. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula . Ngakho-ke, uma ugijima kanzima nsuku zonke ngaphandle kokuthatha izinsuku zokuphumula phakathi kokusebenza kwakho kanzima, awuniki umzimba wakho ithuba lokubuyiselwa futhi uzakhele ukuqina.
I-Temptation Fit igijima ekuqeqesheni kwakho
I-Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we- anaerobic , okubalulekile ekusebenzeni ngokushesha. Ukuze wenze isikhathi se-tempo, qalisa ukugijima kwakho ngemizuzu emihlanu kuya kweyishumi yokusebenza okulula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima eduze nesikhathi sakho esingu-10K. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."