Ukuqeqesha nokuhamba ngeMarathon
Ukuhamba nge-marathon kuwumgomo wabahamba ngezinyawo eziningi. Akudingeki ukuba umgijimi ukuba ube umqhudelwano njengoba inani elikhulayo lama marathoni lihamba ngezinyawo nemikhawulo yesikhathi esandisiwe. Ngenkathi abantu abaningi basebenzisa indlela ehamba phambili yokuhamba / ukuhamba, abanye bahamba nge-marathon kuphela.
Ingabe kukhona umugqa wokuphetha we-marathon esikhathini esizayo? Kunezizathu eziningi zokuhamba umncintiswano futhi abantu abanempilo eningi bangakwenza uma bezinikezela ohlelweni lokuqeqesha futhi bazinike okungenani izinyanga eziyisishiyagalolunye zesikhathi sokuhola ukulungiselela.
Okokuqala, i- marathon ibanga elinzima kakhulu. Emakhilomitha angu-26.2 kuzokuthatha amahora ayisithupha kuya kwangu-8 noma ngisho nangaphezulu ekuhambeni kokuhamba. Kumelwe uqeqeshe umqhudelwano ngokulandelana. Udinga ukulungele usuku lwakho lwe- marathon ngokulungiselela kanye nesu . Uma usulungele ukuzibophezela, ungase uqale ngokuthola i-marathon-friendly marathon ukwenza umgomo wakho.
I-Marathon Hamba Ukuqeqesha
Uma usethe usuku futhi ubhaliswe ku-marathon yakho , manje ungaqala ukuqeqeshwa.
- Izinwele zeMarathon : Izicathulo zakho ziyingxenye ebalulekile yokwenza ngokuqeqesha kanye nasemgqeni wokugcina. Ungase udinge ukuxoshwa okuningi ukuze unciphise ukukhathala kanye nomthelela wokuqeqesha ibanga elide futhi udinga ukuqinisekisa ukuthi unesihlobo esifanele sezicathulo. Isitoreji sakho sokuqala kufanele sibe sesitolo esincane sokugijima esicathulweni ukuze sikhishwe izicathulo ezisebenzisayo ekuqeqesheni nasemini yosuku.
- I-Base Mileage : Ingabe uhamba ngokwanele ukuqala ukuqeqeshwa okujulile? Okokuqala, yakha i-mileage yakho eyisisekelo. Kumele ukwazi ukuhamba ihora ngesikhathi esisheshayo ngaphambi kokuba uqale ukuqeqesha umncintiswano. Kusukela ngalesosikhathi, ke-ke uzakha i-mileage yakho ngamaphesenti angu-10 ngesonto futhi wenze ukuhamba okusheshayo kokuhamba okungenani izinsuku ezine ngesonto. Uzohamba ngesonto elilodwa ukuhamba kuze kube yilapho ukwazi ukuhamba kahle ngamamayela angu-8.
- I-Marathon I-Schedule Yokwakha I-Mileage : Uma usuhamba njalo, ungasebenzisa lesi simiso seviki ezingu-19 ukwandisa amakhilomitha akho obude obude futhi wakhe umthamo wakho kanye nekhono le-aerobic.
- Inyanga Ngaphambi Kokuhamba Kwakho : Inyanga yokugcina ihlanganisa ukuhamba kwakho okude kunazo zonke, i-shakedown yokugcina yezingubo zakho, i-hydration, ne-snacking yamandla, bese i-taper. Nakhu lapho uzokwenza khona izinguquko kulokho oyobe ugqoke futhi uzoqiniseka ukuthi uyakwazi ukudla nokuphuza kulo lonke uhambo olude. Uzokwazi ukuthi yini esebenza kahle kakhulu ukuze uvimbele amabhuleki.
- Ukuphawula Ngaphambi Kokuhamba Kwakho : Emva kokuhamba kwakho okude kunayo yonke ukuqeqeshwa, kudingeka uhlehle emuva kwamasonto amabili ngaphambi kwe-marathon. Lokhu kuzonikeza umzimba wakho isikhathi sokuzibuyisela ngokwakho emva kwosuku lwakho lokuqeqesha olude kakhulu futhi lube lukhulu ekupheleni komncintiswano.
- Iviki Ngaphambi Kokuhamba Kwakho Marathon : Kusondele isikhathi. Iviki langaphambili, ungase uhambele umncintiswano edolobheni elihlukile. Kuzodingeka udle kahle, uhlale u-hydrated, futhi uqinisekise ukuthi unayo yonke imoto yakho ilungele usuku lomncintiswano. Nakhu ukuthi ungalungisa kanjani.
Isu sokuhamba iMarathon
Ngaphandle nje kokufaka amamayela, kuzodingeka ucabangele ukunakekelwa komzimba wakho ngesikhathi sokuqeqesha okude nangesikhathi se-marathon uqobo.
- Ukudla okunomsoco kanye ne-Hydration for Training Marathon: Uma uhamba amahora ngesikhathi, udinga ukusebenzisa iziphuzo zamanzi, amanzi, kanye neziphuzo zokufaka esikhundleni se-electrolyte ukuqhubeka. Funda ukuthi ungadla ukuthini ukuqeqesha ukuqeqeshwa kwakho kwe-marathon nokuthi ungayifaka kanjani ekuhambeni kwakho okude.
- Ingabe Kufanele Ubeke Carboload Ngaphambi Kokuhamba Kwakho? Mhlawumbe uzwile ukuthi kufanele ulayishe ama-carbohydrate ngokushesha ngaphambi kwe-marathon. Ukucabanga okusha kunazo zonke ukuthi akufanele ukwedlulele. Awufuni ukudla noma yini entsha noma ehlukile ngaphambi komncintiswano.
- Izimpahla zeMarathon : Uzogqoka ukuthini ibanga? Lesi yisinqumo esibucayi sokukwazi ukuhamba ngokunethezeka kuwo wonke amahora amaningi.
- Ama-blisters ne-Chafing : Lawa yi-bane enkulu kunazo zonke zabantu abahamba ibanga elide. Kukhona amasu ahlukene, kodwa ngokuyisisekelo ufuna ukugcina izinyawo zakho zomile futhi zigcwala. Uyodinga futhi ukugcoba ukuze uvimbele ukuhlanza okubuhlungu emagqabeni akho, isikhonkwane, nesifuba.
- Ingabe Kufanele Uthole Ukubuyiswa Kwezinhlungu Ngaphambi KweMarathon? Funda ukuthi kungcono yini.
- Ukulimala Okuvamile KwamaMarathon Okuvamile : Ungavumeli lezi zimise. Yilungele futhi ufunde indlela yokuzivimbela.
Ukuhlela Usuku Lwemidlalo Yomgwaqo
Ukuqeqeshwa kwakho kwe-marathon kuzokwandisa okungenani izinkathi ezimbili. Kungenzeka ukuthi uhamba ezindaweni ezibandayo nasebusweni obushisayo futhi ulungele labo phakathi nomncintiswano.
Kodwa lungele lokhu:
- Amathiphu amaMarathoni abanda : Ungase ugweme imvula ekuhambeni kwakho kokuqeqesha okude, kodwa awunakho ukukhetha ngosuku lomncintiswano. Funda ukuthi yini okufanele uyenze lapho usuku lomncintiswano luzobe lumanzi. Udinga amacebo ukuze uhlale ukhululekile amahora esikoleni.
- Amathiphu amaMarathoni Ebusuku: Kungaba mnandi ukugijima ebusuku, kodwa kuzodingeka ucabange ngokubonakala nokukwazi ukubona izingozi zomgwaqo, kanye nokushisa okushintshayo.
I-Marathon Day Race
Umncintiswano uzoba ohlukile endleleni yokuqeqesha. Nakhu okubalulekile ekuqaliseni amasu nokuvuselela.
- Usuku lomncintiswano weMarathon: Ukulungiselela, ukuPhakamisa, ukuHlanganisa, Amandla okugcoba, Amanzi okuhamba : Ukuhamba kwesikhathi, nansi indlela yokwenza ngayo usuku lwakho lomncintiswano.
- I-Marathon Recovery : Ukutakula kwakho kuqala njengoba bebeka indondo phezu kwekhanda lakho. Nakhu ukuthi uzodinga kanjani ukululama ngosuku olulandelayo nesonto.
Ngemuva kweMarathon
Unomdanso wakho. Manje? Okokuqala, qiniseka ukugubha. Gqoka ikati lakho lomdanso kanye nomhlanga ngokuziqhenya. Ujoyine umphakathi wama-marathoners. Abagijimi bayokuhlonipha ngendlela abambalwa abaye bahamba ngayo.
Uzokhathala futhi kungenzeka uzizwe unomzwelo izinsuku ezimbalwa. Ungase futhi uhlangane ne-blues ngemuva kokugijima. Ngemuva kokugcina ukufezekisa umgomo owawugxile kuzo izinyanga, lokhu kuvamile. Lapho ama-blister ephulukisa futhi izinsipho ezimnyama ziwa, ungaqala ukucabanga ngokuqeqeshwa komncintiswano wakho olandelayo.