Lolu hlelo olulula lokuqeqeshwa kwe-marathon (bheka ngezansi) lunikeza abagijimi abaqalayo amasonto amabili ngaphezulu kunehlelo lomdlalo we -marathon wamasonto angu- 20 . Kulungile kubagibeli bokuqala besikhathi sokuqala abesaba umncintiswano futhi bafuna isikhathi esiningi sokulungela.
Ukuze uqale lolu hlelo, kufanele usebenze okungenani izinyanga eziyisithupha futhi ukwazi ukuqhuba okungenani amakhilomitha amathathu.
Uma ungazange ube nomzimba wamuva, faka udokotela wakho ngaphambi kokuba uqale ukuqeqeshwa kwe-marathon. Futhi qiniseka ukuthi ucabangele okuningi mayelana nokuzibophezela okudingekayo futhi ucabange le mibuzo mayelana nokuqeqeshwa kwe-marathon .
Ukuqala Ngokuqeqesha Nge-Marathon
Ngezansi kukhona izincazelo zalokho okumele ulindele nokuthi yini okufanele uyenze ngayinye ngayinye phakathi nokuqeqeshwa kwakho.
Ukuqeqeshwa kweziphambano (CT): Ukuqeqesha okuhamba phambili kungaba ukuhamba, ukuhamba ngebhayisikili, ukubhukuda noma noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela. Inzuzo yokuqeqesha ekuqeqeshweni kwamandla, ngakho-ke zama ukusebenza okungenani okuyisikhathi esisodwa noma ezimbili zokuqeqeshwa kwamandla ekuqeqeshweni kwakho masonto onke. Uma isimiso sakho sifuna ukuqeqesha, yenza umsebenzi wakho ezingeni elilinganisiwe imizuzu engu-30 kuya ku-45.
Izinsuku zokuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokulinda nokulimala , ngakho ungacabangi ukuthi uzothola ukulungele ngokushelela ngezinsuku zokuphumula. Kubalulekile ukuthi wakhe kancane kancane i-mileage yakho ukuze ugweme ukulimala ngokweqile futhi ungashisi ukuphuma njalo.
Thatha usuku oluphelele noma usebenzise ukuqeqeshwa okulula okulula (CT).
Izinsuku zokugijima: Hamba i-mileage yakho ekhethiwe ngezinga elilula, lokuxoxa . Sebenzisa ukuphefumula kwakho njengomhlahlandlela wakho. Kufanele ukwazi ukuphefumula kalula. Uma uzizwa ukuphefumula kwakho ukuphuma ekulawuleni, wehlisa ijubane. Sebenzisa isu lokugijima / ukuhamba uma udinga ukuthatha izinkambo zokuhamba.
Ungashintsha ugijimi osukwini oluhlukile ukuze uhlele isimiso sakho. Ngokuqinisekile uzofuna ukwenza umgijimi wakho omude ngoMgqibelo noma ngeSonto, lapho uzoba nesikhathi esengeziwe.
Uma kufanele uhambe ijubane lomdlalo we- marathon (MP) ugijima , ugijime inani lamamayela ngesivinini sakho se-marathon esilindele . Qalisa i-mileage esele ekuhambeni kwakho okuvamile okulula.
ISimiso Sokuqeqeshwa KwamaMarathon angu-22-Iviki lama-Beginners
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 3 mi | Ukuphumula | 3 mi | Ukuphumula | 3 mi | 2 mi |
| 2 | Ukuphumula | 3 mi | Ukuqeqeshwa kokunqamula (CT) noma Ukuphumula | 3 mi | Ukuphumula | 4 mi | 3 mi |
| 3 | Ukuphumula | 3 mi | CT | 4 mi | CT noma Ukuphumula | 5 mi | 3 mi |
| 4 | Ukuphumula | 3 mi | CT | 4 mi | CT noma Ukuphumula | 6 mi | 3 mi |
| 5 | Ukuphumula | 4 mi | CT | 4 mi | Ukuphumula | 7 mi | 3 mi |
| 6 | Ukuphumula | 5 mi | CT | 4 mi | CT noma Ukuphumula | 8 mi | 3 mi |
| 7 | Ukuphumula | 5 mi | CT | 4 mi | Ukuphumula | 9 mi | 3 mi |
| 8 | Ukuphumula | 5 mi | CT | 4 mi | CT noma Ukuphumula | 10 mi | 3 mi |
| 9 | Ukuphumula | 5 mi | 3 mi | 4 mi | Ukuphumula | 6 mi | 4 mi |
| 10 | Ukuphumula | 5 mi | CT | 4 mi | Ukuphumula | 12 mi | 4 mi |
| 11 | Ukuphumula | 5 mi | CT | 4 mi | CT noma ukuphumula | 13 mi | 4 mi |
| 12 | Ukuphumula | 5 mi | CT | 5 mi (1 mile @ ijubane elilinganiselwe lomdlalo) | Ukuphumula | 14 mi | 4 mi |
| 13 | Ukuphumula | 5 mi | CT | 5 mi (2 miles @ ijubane elilinganiselwe ijubane) | CT noma Ukuphumula | 10 mi | 5 mi |
| 14 | Ukuphumula | 6 mi | CT | 5 mi (2 miles @ ijubane elilinganiselwe ijubane) | CT noma Ukuphumula | 16 mi | 4 mi |
| 15 | Ukuphumula | 6 mi | CT | 5 mi (3 miles @ ijubane elilinganiselwe ijubane) | CT noma Ukuphumula | 10 mi | 4 mi |
| 16 | Ukuphumula | 5 mi | CT | 5 mi (3 miles @ ijubane elilinganiselwe ijubane) | CT noma Ukuphumula | 18 mi | 4 mi |
| 17 | Ukuphumula | 5 mi | CT | 5 mi (3 miles @ ijubane elilinganiselwe ijubane) | CT noma Ukuphumula | 10 mi | 5 mi |
| 18 | Ukuphumula | 6 mi | CT | 6 mi (4 miles @ ijubane elilinganiselwe lomdlalo) | Ukuphumula | 20 mi | 4 mi |
| 19 | Ukuphumula | 5 mi | CT | 5 mi | CT noma Ukuphumula | 14 mi | 4 mi |
| 20 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 12 mi | 3 mi |
| 21 | Ukuphumula | 4 mi | CT | 3 mi | CT noma Ukuphumula | 8 mi | 3 mi |
| 22 | Ukuphumula | 2 mi | Imizuzu engu-30 | Usuku Lokuphumula | Imizuzu engu-20 | Day Race! | Usuku Lokuphumula! |
UMarathon Imibuzo Yokuqeqesha
Thola izimpendulo zemibuzo evamile ebuzwa ngabaqeqeshi bokuqeqesha.
- Ngingabe Ngifaka Nini Izinketho Zami Zokugijima?
- Kufanele Ngidle Ngaphambi Kokugijima?
- Ngigwema Kanjani Ukuzwa Ngesikhathi Sonke Isikhathi?
- Ngingakwazi Ukugijima Ngezinhlungu?
- Kuthiwani Uma Ngifanele Ngiqede Ukuqeqesha?
- Ingabe Ngidinga Ukuphuza Iziphuzo Zezemidlalo Ngesikhathi Simijima Yami?
- Ingabe Ngidinga Ukudla Phakathi Nokugijima Kwami?
- Ingabe Kufanele Ngigijimise iMarathon Ngaphambi Kokugijima I-Marathon Egcwele?
- Ngingakugwema Kanjani Ama-Cramp Muscle?
- Kungani I-Longest Yami Ihamba Ngama-20 Amamayela?
- Ngingakugwema Kanjani Ukuyeka Ukusebenzisa I-Bathroom Ngesikhathi Sokugijima?
- Kuyoze Kube Kude Kangakanani Ukugijima I-Marathon?
- Ungathinta kanjani ngaphambi kweMarathon
Amathiphu wokugijima eMarathon
Thola amathiphu ekusebenziseni okusemandleni akho emarathon wakho.