I-Mileage Ehamba phambili Yezinkinobho Zosuku LwamaRace
Enye yezinto ezivame ukubuza abagijimi bezemidlalo abacela ezinsukwini eziholela emncintiswaneni wabo omkhulu, "Ingabe kufanele ngigqoke izicathulo ezintsha zokugijima?"
Izicathulo zakho zosuku lomjaho zidinga amamayela ayishumi nambili phezu kwazo kunokuba zibe ezintsha. Kuzodingeka uhlele phambili ukuze ube nombhangqwana oye wagqunywa phakathi kokuqeqeshwa kwakho okude isikhathi eside kodwa usahle ube mnandi we-marathon.
Udinga ukugqoka izicathulo zosuku lwakho lomjaho ngokusebenzisa ukuqeqeshwa okukodwa noma ngaphezulu okugijima ukuze wazi ukuthi lelo qembu elithile linamaphi ama-quirks azokunika izindawo ezishisayo noma amabhuleki.
Njengoba usuqeqeshwe i-marathon, cishe usuqaphela kakade ukuthi akufanele ugijimele endala, izicathulo ezigijimayo ezigijima. Ngesikhathi sokuqeqeshwa, kufanele ubeke izicathulo zakho zokugijima zonke amakhilomitha angu-300 kuya kwangu-400. Njengoba uzigqoka, zilahlekelwa ikhono lokuxoshwa, futhi ziyakwazi ukuguga ngaphakathi isikhathi eside ngaphambi kokuba ubone izinguquko esimweni sezintambo noma izinsimbi.
Gqoka izinyawo ngamamayela angu-40 kuya kwangu-50 ku-Marathon
Uma kuziwa emncintiswaneni wakho wangempela, akusiwo umqondo omuhle ukugijima kuzicathulo zomsebenzi ezindala noma amasha omusha. Kumele ugqoke izicathulo ezinamayela angaba ngu-40 kuya kwangu-50 kubo, ngakho-ke zineziningi zokukhishwa kwazo kwesokunxele. Kodwa-ke, badinga amamayela ambalwa ngoba okungenani isifundo esisodwa esincane sibonisa ukuthi izicathulo ezintsha zomkhiqizo azizona eziguquguqukayo, zidinga ukungena kancane.
Ngakho-ke, ungathenga izicathulo ezintsha ezisebenza ngeziviki ezintathu ngaphambi komncintiswano wakho futhi wenze izinkambo eziningana ezimfushane futhi omunye ugijimele. Uma kwenzeka lo mbhangqwana unenkinga ethize futhi udinga ukubuyiselwa, ufuna ukuzinika isikhathi esanele sokuhola ukuze ubatshintshele futhi uzame umbhangqwana wokugcina ngendlela efanayo.
Uma ujabule ngezicathulo ezigijima ozigqoke ngesikhathi sokuqeqesha, thola elinye elifanayo le-marathon yakho. Asikho isizathu sokushintsha noma ukuzama into entsha lapho ususeduze nosuku lwakho lomncintiswano. Gcina iseluleko se-marathon esivamile sokuthi "Akukho okusha ngosuku lomncintiswano."
Ngingakwazi yini ukugqoka izinqola zami Ngosuku Ngaphambi?
Ukugqoka izicathulo zakho zokugijima emgodini ngosuku ngaphambi kokuba i-marathon yakho itho ukuthi ngeke ibe nesikhathi sokudonshulwa ngaphambi komncintiswano wakho. Zama ukugqoka izicathulo ezihlukile noma izicathulo ezikhululekile uma uhambahamba noma ugijimela ngosuku ngaphambi kwe-marathon yakho.
Yiziphi izicathulo zokupaka iMarathon yakho
Uma uhamba emncintiswaneni wakho, lokhu kusho ukuletha izicathulo ezingaphezu kweyodwa. Uma ufuna ukupakisha kalula ukuhamba emoyeni, gqoka izicathulo zakho ezingezona ubuhlanga futhi ulethe izicathulo zakho zomjaho eceleni kwesikhwama sakho. Kuyingozi ukupakisha izicathulo zakho zomjaho emithwalweni ehloliwe. Eqinisweni, amanye ama-marathoners apakisha yonke imidwebo yosuku lwabo lomjaho ekuhambeni kwabo kunokuba abe engozini.
Uma kwenzeka okuthile esikhwameni sakho somncintiswano, njengokuthi imithwalo elahlekile, uzobe uvikelekile kakhulu uma ubheka i-pair yakho emibili enhle futhi ungawugijimela kuwo. Uma isimo esibi kunazo zonke senzekile futhi kufanele uthenge izicathulo ezintsha lapho uya khona, thola imodeli efanayo oye waqeqesha kuyo njengoba uzamile.
Hamba uzungeze kubo ngosuku olwandulele umncintiswano wokusiza ukuwaphulisa.
Imithombo:
UTaunton JE, uRyan MB, uClement DB, uMcKenzie DC, uLloyd-Smith DR, uZumbo BD. "Umuntu ozofunda ngokulimala kwakhe: imitholampilo yaseVancouver Sun Run" In Training "." I-Br J Sports Med. 2003 Jun; 37 (3): 239-44.
U-Rethnam U, uMakwana N. "Ingabe udala izicathulo ezisebenzayo ezilimazayo ezinyaweni zakho? Ucwaningo lwe-pedobarographic." Amanothi e-BMC Res. 2011 Aug 24; 4: 307. i-doi: 10.1186 / 1756-0500-4-307.