Sebenzisa iMarathon Yakho Yokuqala
Siyakuhalalisela ngesinqumo sakho sokuqeqesha isigamu sakho sokuqala se-marathon! Lolu hlelo (bheka ithebula elingezansi) liphelele kumgijimi oqalayo kanye nesikhathi sokuqala se-half-marathoner onomgomo wokuqeda umjaho we-13.1-mile.
Ukuze uqale lolu hlelo, kufanele usebenze okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamamitha angu-8-10 ngesonto. Uma ukhetha uhlelo lwe-run / walk, zama lokhu kuhamba / ukuhamba isimiso sokuqeqeshwa se-marathon .
Uma ungewona omusha wokusebenza futhi uhlelo lokuqeqesha lubonakala lulula kakhulu, zama isamba sokuqeqesha se-semi-marathon sokuqala . Noma ubone amanye amaHlathi Wokuqeqesha iMarathon.
Uma ungakaze ube nomzimba wakamuva, vakashela udokotela wakho imvume yokudokotela ukuze uqeqeshe umjikelezo wesigamu.
Amanothi mayelana nesimiso:
NgoMsombuluko: Iningi loMsombuluko yizinsuku zokuphumula . Ukuphumula kuqakathekile ekusebenzeni kwakho kokutakula nokulimala , ngakho ungazinaki izinsuku zokuphumula.
NgoLwesibili noLwesine: Ngemva kokufudumala kwakho , ugijimele ngesivinini esincane (esheshayo kunesisindo sakho eside) se-mileage ekhethiwe. Khuphuka phansi futhi welule ngemva kokugijima kwakho.
NgoLwesithathu: Ezinye zeThathu ziyizinsuku zokuphumula ezikhethiwe. Ezinye ziyizinsuku zokuqeqesha (CT) lapho kufanele wenze umsebenzi wokuqeqesha isiphambano (ukuhamba ngebhayisikili, ukuhamba , ukubhukuda, umqeqeshi we-elliptical, njll.) Emzamweni olula wokuzilinganisa imizuzu engu-30 kuya ku-45. Kuyasiza futhi ukwenza ukuqeqeshwa kwamandla omzimba jikelele okungenani kanye ngesonto ukwakha ukukhuthazela kwemisipha nokunciphisa ingozi yokulimala.
Lwesihlanu: Yenza umsebenzi wokuqeqesha isiphambano (CT) (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, njll.) Emzamweni onzima wokuzilinganisa imizuzu engu-30 kuya ku-45. Uma unomuzwa onobucayi noma obuhlungu ngoLwesihlanu, thatha usuku lokuphumula oluphelele. Kubalulekile ukuthi uzizwa uqine futhi uphumule umgijimi wakho wokugcina ngoMgqibelo.
Imigqibelo: Lolu usuku lohambo lwakho olude, olude, olude.
Hamba i-mileage ekhethiwe ngezinga elilula, lokuxoxa. Sebenzisa ukuphefumula kwakho njengomhlahlandlela wakho. Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele kahle ngenkathi ugijima.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima okufushane kufanele kube lula (EZ), ijubane elikhululekile, elisiza ukukhulula imisipha yakho. Ungaphinda wenze inhlanganisela yokuhamba / ukuhamba noma isitimela. Qedela ukugijima kwakho ngokulula.
Qaphela:
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Ngakho uma umatasa ngolunye usuku futhi uthanda ukusebenza ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima. Uma udinga ukuguqula amabanga ukuya amakhilomitha, bona lawa mayela ukuya ekuguqulweni kwamakhilomitha .
IsiHlelo Sokuqeqeshwa Kwama-Beginners Half Marathon
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 2 mi | Ukuphumula | 2.5 mi | Ukuphumula | 3 mi | 20-30 min EZ run noma cross-isitimela |
| 2 | Ukuphumula | 2 amamayela | Ukuphumula | 3 mi | CT noma Ukuphumula | 4 mi | 20-30 min EZ run noma cross-isitimela |
| 3 | Ukuphumula | 2.5 mi | CT | 3 mi | Ukuphumula | 5 mi | 20-30 min EZ run noma cross-isitimela |
| 4 | Ukuphumula | 3 mi | CT | 4 mi | Ukuphumula | 6 mi | 20-30 min EZ run noma cross-isitimela |
| 5 | Ukuphumula | 3 mi | CT | 3 mi | Ukuphumula | 7 mi | 30 iminithi EZ egijima noma ewela |
| 6 | Ukuphumula | 4 mi | CT | 4 mi | Ukuphumula | 8 mi | 30 iminithi EZ egijima noma ewela |
| 7 | Ukuphumula | 4 mi | Ukuphumula | 4 mi | CT | 9 mi | 30 iminithi EZ egijima noma ewela |
| 8 | Ukuphumula | 4 mi | CT | 3 mi | Ukuphumula | 10 mi | 30 iminithi EZ egijima noma ewela |
| 9 | Ukuphumula | 5 mi | CT | 4 mi | Ukuphumula | 11 mi | Ukuphumula |
| 10 | 30 iminithi EZ egijima noma ewela | 4 mi | Ukuphumula | 3 mi | CT | 12 mi | 30 iminithi EZ egijima noma ewela |
| 11 | Ukuphumula | CT | Ukuphumula | 3 mi | CT | 5 mi | 30 iminithi EZ egijima noma ewela |
| 12 | Ukuphumula | 2 mi | Imizuzu engu-20 | Ukuphumula | Imizuzu engu-20 | Day Race! | Usuku Lokuphumula! |
I-FAQs Mayelana Nesiqingatha Sokuqeqeshwa KweMarathon
- Kuyoze kube nini Ukugijima I-Marf Half?
- Ngimelwe nini ukuthenga izinja ezintsha zokugijima?
- Ngingakugijima Nini Ngezinhlungu?
- Kufanele Ngidle Ngaphambi Kokugijima?
- Kungani Ngizizwa Ngisisulu Ngesikhathi Ngigijima?
- Ngimaphi uhlobo lokugijima okumelwe ngigqoke?
- Kuthiwani Uma Ngifanele Ngiqede Ukuqeqesha Kwesikole Sama-Marathon?
- Kungcono ukugijima ngaphandle noma ku-Treadmill?
- Ingabe Ngidinga Ukuphuza Iziphuzo Zezemidlalo Ngesikhathi Simijima Yami?
- Ingabe Ngidinga Ukudla Phakathi Nokugijima Kwami?
- Ngingakugwema Kanjani Ukumisa I-Bathroom Ngesikhathi Sokugijima?
Amasonto ama-Half Marathon ama-Race Day
- Amathiphu Wokuncintisana Kwendlela Yakho Yokuqala
- Amathiphu Wokubhekana Ne-Pre-Race Jitters
- Amathiphu Ezingqondo Ukuze Uhambe Ngezizwe
- Indlela Yokuthatha Amanzi Kusiteshi Sokusiza
- Izitifiketi Zemijaho Yomgwaqo Amathiphu
- Izimpawulo Zemijaho Ejwayelekile
- Amathiphu Ezingqondo Zokugijima I-Marathon Half
- Indlela Yokubhekana Namaqembu Ezinhlanga
- Indlela yokusebenzisa i-Porta-Potties ngosuku lweRace
- Iziphambeko Zamahhafu Abagijimi Kufanele Bagweme
- Amathiphu ayisishiyagalombili wokuqalisa iMarathon yakho engcono kakhulu