Thola Amashejuli Wokuqeqesha Namasu
Umncintiswano wesigamu ungenye ibanga elishisayo, futhi njengoba umjaho we-13.1-mile usuphawuleka kakhulu, kuthola lula futhi kulula ukuthola eduze kwakho.
Kungani kugijimela isigamu sehhafu?
Abantu bagijima izinhlanga ze-marathon zezinhlanga ngezizathu ezahlukene . Ezinye zezindawo ezivame kakhulu zihlanganisa:
- Sebevele begijima ku-5K noma ku-10K futhi bafuna ukuzinselela ngokwabo ngisho nangaphezulu.
- Bafuna ukubona ukuthi kunjani ukuqeqeshwa nokugijima umcimbi wokukhuthazela.
- Ekugcineni bafuna ukugijima ibanga (kabili ibanga elingama-26.2 miles), kodwa bafuna ukubona ukuthi kuzwakala kanjani ukuzama ibanga elincane kuqala.
- Baqeqeshelwa i-marathon ephelele futhi bafuna ukuhlola izinga labo lokuzivocavoca.
- Bafuna ukushaya irekhodi labo siqu .
Yini Engabandakanyeka Ekuqeqeshweni Nokuqalisa Umjaho Wemizuzu Ye-Half?
Abagijimi bokuqala, abagijima ngamakhilomitha angu-13.1 bangase bazizwe besabisa kakhulu. Ngaphambi kokuba uthathe isinqumo sokuthatha ibanga lesigamu se-marathon, cishe kungcono ukuthi uqeqeshe futhi ugijime umncintiswano omfushane, njengo- 5K noma u- 10K . Emva kwalokho, cishe uzozizwa ulungele ngokomzimba nangokwengqondo ukuqhuba umncintiswano wesigamu. Isikhathi sokuqeqesha se-marathon isigamu sincike kwisisekelo sakho sokusebenza ngaphambi kokuthi uqale. Ukuze uqale uhlelo lokuqeqesha, kufanele usebenze cishe izinyanga ezimbili futhi ube nesisekelo se-mileage samamayela angu-8 ngesonto. Ngalolu hlobo lwesisekelo sokuqeqesha, ungaqeqesha umncintiswano wesigamu emavikini angu-12.
Abagijimi abagijima phambili bangakwazi ukuqeqesha umqhudelwano wesiqingatha emavikini angu-8-10.
Ukuqeqeshwa kwe-marathon yesiqingatha kudinga ukuba ugijime okungenani izinsuku ezintathu ngesonto, kanti omunye walabo abagijimayo ukuqeqeshwa kwakho isikhathi eside. Ukusebenza kwakho isikhathi eside kuzothuthuka kancane kancane phakathi nokuqeqeshwa, ukuphuma emakhilomitha angu-10 kuya kwangu-12 (abaqalayo).
Akudingeki ukuba ugijime ngamamayela angaphezu kuka-10 ngesikhathi uqeqesho lwakho ukuze uqede amamayela angu-13.1 ngosuku lomncintiswano.
Okunye: Kuzongithatha Kude Kangakanani Ukuqalisa I-Marf Half?
Izinto Ezifanele Ukwazi Ngaphambi Kokugijimela I-Marathon Half
Iyini Isikhathi Esihle SeMarathon Esikhathini Esiyisikhathi?
Indlela yokuthola i-Half Marathon
Kuzodingeka uthathe isinqumo sokuthi ufuna ukuqhuba umncintiswano omkhulu noma omncane, futhi uma ufuna ukuhamba endaweni enhle noma uhlale eduze kwasekhaya. Thola ukuhlaziywa nokubuyekezwa kwama-marathon angu-half kuwo wonke ama-US nakwezwe eHalfmarathons.net.
Okuningi:
Ama-Marathons aphezulu e-Spring US
Ama-marathoni e-Summer Top e-Summer e-US
I-Top Fall US Half Marathons
I-Winter Winter US Half Marathons ephezulu
Half Marathon Ukuqeqeshwa kwabaqalayo
Abagijimi abaningi abaqalayo bakhetha ibanga elingamakhilomitha amabanga ngoba ukuqeqesha akuyona isikhathi esiningi njengemarathon egcwele, kodwa kusekhona ubude bokuncintisana namalungelo amaningi okuziqhenya. Uma ungumuntu omusha wokugijima futhi ufuna ukuqeqesha umncintiswano wesigamu, nansi izinhlelo ezimbalwa zokuqeqesha ama-marathon:
I-Run / Walk Half Marathon IShedyuli: Lolu hlelo lokuqeqesha lwamasonto angu-12 lwama-marathon lwaklanyelwe ukukusiza ugijime / uhambe uye emgqeni we-marathon yakho yesiqingatha. Ukuze uqale le plan, kufanele ugijime / uhambe okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamakhilomitha angu-8-10 ngesonto.
IsiHlathi Sokuqeqeshwa Kwama-Half Marathon Kwabaqalayo : Lolu hlelo lokuqeqeshwa kwamaviki angu-12 lenzelwe abagijimi abaqalayo abafuna ukuya emgqeni wokuncintisana ngomncintiswano wemidlalo. Kuthatha ukuthi usuvele ugijima okungenani ngamamayela ayisishiyagalombili ngesonto. Uma ungakaze ugijime ngaphambili, landela le nqubo ngesinyathelo-sinyathelo sokwakha isisekelo esisebenzayo ngaphambi kokuthi uqale ngesimiso somzuzu we-marathon.
IsiHlathi Sokuqeqeshwa Kwama-Half Kwabaqalayo Abathuthukisiwe : Lesi simiso samasonto angu-12 sihloselwe abagijimi abangakwazi ukugijima amakhilomitha amane futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto. Ungase ungakaze ugijimise umncintiswano wesigamu ngaphambi, kodwa ufuna uhlelo olunezinselelo ezincane kunomjikelezo wesigamu se-Beginner Schedule.
I-Half Marathon Ukuqeqeshwa kwabagijimi abaPhakathi nabaPhambili:
I-Half Marathon Training Schedule for Intermediate Runners : Uma ugijima okungenani umncintiswano we-marathon owodwa futhi uthemba ukuthuthukisa isikhathi sakho, nakanjani uzodinga ukufaka ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungakabi khona. Lolu hlelo lokuqeqeshwa kwamaviki angu-12 ukukusiza ukuthi ugijimise umncintiswano wakho wehhafu osheshayo.
I-Half Marathon Training Schedule yabagijimi abaPhambili : Ngaphambi kokuqala lolu hlelo lokuqeqeshwa kwamaviki angu-12, udinga ukukwazi ukugijima ngamamayela angu-8 ngokunethezeka futhi ukwazi ukuqhuba izinsuku ezingu-5 ngesonto.
Ama-Half Marathon Amacebiso Wokuqeqesha:
Amathiphu wokugijima iMarathon Yakho Yokuqala : Thola amathiphu wokuqhuba umqhudelwano wokuqala wenxenye yokuqala.
Izinto Ezifanele Ukwazi Ngaphambi Kokugijima I-Half Marathon : Nanka izinto ezingu-13 okufanele wazi mayelana nokuqeqeshwa nokuqhuba i-marathon-marathon, ngakho-ke ungabheka njengomjaho wokugijima.
Amathiphu okwenza isikhathi eside ugijime : Landela lezi zeluleko ukuze wenze ukugijima kwakho kube lula futhi ukhululeke ngokwengeziwe, futhi ulungele usuku lomncintiswano.
Yini Okufanele Ngiyidla Phakathi Nesikhathi Sami Eside? : Ukufaka ama- carbs ngesikhathi sokugijima kwakho isikhathi eside kuzokuvimbela ukuthi uphume amandla futhi usize ukwandise ukusebenza kwakho. Thola ukuthi nini nokuthi nini oyodla ngesikhathi eside.
Ingabe Ngidinga Ukuphuza Iziphuzo Zezemidlalo Ngesikhathi Simijima Yami? : I- hydration efanele yokugijima ibalulekile ekuphepheni nasekusebenzeni, futhi kufanele wazi lapho kufanele udle iziphuzo zezemidlalo nalapho amanzi ahlanzekile eyokwanela.
Amathiphu Ezingqondo Zomsebenzi Wakho Omude : Ukugijima isikhathi eside kungaba yinselele enkulu engqondweni njengoba kuvivinywa ngokomzimba kwamandla nokuqina. Landela lawa macebiso ukusiza ukunqoba impi yengqondo ngenkathi isebenza.
Thola okungcono kakhulu ku- Long Runs yakho : Nansi iseluleko ngalokho okufanele ukwenze ngaphambi nangesikhathi sakho sokugijima isikhathi eside ukuze uthole okuningi.
Amalungiselelo amaHlathi amaHlathi amaHlathi:
I-Etiquette ye-Racing : Ukuze ugweme abagijimi abadabukisayo, thobela kulezi ziqondiso zokuziphatha uma usebenza emidlalweni.
Ingabe Kufanele Ngigijime Ngaphambi Kokugijimela? : Ingabe ukhathazekile ngomzila wokuqala we-marathon yakho yesiqingatha? Thola ukuthi ungenzani usuku ngaphambi komncintiswano wakho.
Iziphambeko Zama-Half Marathoners Kufanele Zigweme : Nanka ezinye zezifundo ezivame kakhulu zokuqeqeshwa kwe-marathon nokupaka amaphutha nokuthi ungakugwema kanjani.
Amathiphu Ezingqondo Zemikhumbi Yakho Yesiqingatha : Ukugijimela umjikelezo wesiqingatha kuvivinya amandla akho engqondo njengoba kwenza impilo yakho emzimbeni. Ingxenye ngayinye ye-marathon yemigomo inezimpi ezihlukene zengqondo. Nazi ezinye iziphakamiso zendlela yokunqoba izinselele kulo lonke i-marathon lehafu bese ugijima umncintiswano ophumelelayo.
Okufanele Uyenze Ngaphambi Kokugijima I-Marathon Half : Okwenzayo phakathi nosuku ngaphambi kokuba umncintiswano wakho wemizuzu ungenza noma uqede umncintiswano wakho. Landela lesi seluleko ukuze ugweme ukwenza amaphutha okuzokwenzakala isikhathi noma ubangele ukungajabuli ngesikhathi sakho semarathon.
Amathiphu ayisishiyagalombili wokusebenzisa i-Half-Marathon yakho engcono kakhulu : Thola iseluleko sendlela yokusebenzisa umncintiswano wakho omkhulu.
Indlela Yokuthatha Amanzi Ukusuka Kwamanzi Ukuyeka : Uma ulungele ukuthi uthathe uphinde uphuze kanjani amanzi, uzongena isikhathi lapho uhamba ngezinyawo zokumisa amanzi emgodini wakho wokudla.
Amanye amaRace Distances:
Konke mayelana nokuqeqeshwa nokugijima kwe-5K
Ukuqeqeshwa Nokugijima Konke Ngo-10K
Yonke NgeMarathon Ukuqeqeshwa Nokumaketha