Uke wanquma ukugijima umncintiswano wesigamu , kodwa ingabe uyazi ngempela ukuthi ungena kuphi? Nazi izinto ezingu-13 zokwazi ngokuqeqeshwa nokuqhuba umncintiswano wesigamu, ngakho-ke ungabheka njengesivinini se-marathoner esinezinkanyezi futhi ube nesipiliyoni esihle somncintiswano.
Awudingi ukugijima amamayela angu-13 ngaphambi komncintiswano wangempela.
Abagijimi abaningi abaqalayo bacabanga ukuthi badinga ukugijima okungenani ibanga lomncintiswano noma ngaphesheya ukuba balungele umncintiswano. Ukuze ulungiselele ngokomzimba umncintiswano, akudingeki ugijimise amakhilomitha angu-13.1 ngaphambi kohlanga lomncintiswano. Uma ungagijima noma ugijime / uhamba ngamamayela angu-10, kufanele ukwazi ukuphephile futhi ugcwalise kahle umncintiswano wesiqingatha.
Udinga ukwamukela ijubane lokuxoxa.
Ngenkathi ukuqeqeshwa kwe-marathon yehafu, ukugijima kwakho isikhathi eside kanye nokuncintisana kwakho okufishane kufanele kube sezingeni elilula noma "lokuxoxa". Kumele ukwazi ukuphefumula kalula futhi uqhubeke nengxoxo phakathi nalabo abagijimayo. Ungakhathazeki ngezinga lakho nge-mile - uma ungadlulisa "ukuhlolwa kwenkulumo", uhamba ngesivinini esifanele. Nakuba uhlelo lwakho lokuqeqesha lungase lubize ukusheshisa kanye noma kabili ngeviki, ukwenza isikhathi sakho eside nokugijima kalula kuzosiza ekuvimbeleni ukulimala nokulimala ngokweqile.
Ukugijima isikhathi eside kungase kuthobise.
Ukuqeqeshwa kwe-half marathon kudinga ukugijima kwamasonto onke futhi, njengoba i-mileage ihamba isikhathi eside, ungathola ukuthi uyathukuthela. Ukugijima neqembu kusiza ukushaya isithukuthezi ngokuhamba kwesikhathi. Ungase futhi ufune ukuzama imizila emisha yemizila yakho ende, ukuxuba izinto. Nazi ezinye izinkinga ezingqondweni zokuzama ngesikhathi eside.
I-Chafing izokwenzeka.
I-Chafing ibangelwa ukunyakaza okuphindaphindiwe - ikakhulukazi, ukugcoba isikhumba ngokukhamba kwesikhumba noma esinye isikhumba. Futhi uma uqeqesha futhi ugijima umncintiswano wesigamu, kuningi okwenzeka ukukhwehlela isikhumba. Ukuvimbela ukukhwabanisa okungenakugwemeka, gqoka ukugqoka izingubo ezenziwe ngezixhobo zokwenza izinto ezincibilikisa umswakama. Ungagqoke izingubo zikotonti ngoba uma uqala ukumanzi, uhlala umanzi. Ngaphezu kwalokho, ukotini luyimpahla eluhlaza futhi uma luhamba njalo ngokumelene nesikhumba sakho, lungasusa isikhumba sakho buhlaza.
Kumele futhi usakaze ungqimba omncane we- BodyGlide, i-Vaseline, noma okunye okugcoba ezindaweni ezingengozini . Ukushayela ngokuvamile kuyenzeka eduze kwe-bra line (abesifazane), izingono (amadoda), amathanga angaphakathi, nangaphansi kwezikhali. Thola amathiphu amaningi okuvimbela ukushayela .
Kuzodingeka uqeqeze ngesimo sezulu esibi.
Kuhle ukuqhuba isitatimende esithile sokugijima ngenkathi uqeqeshwa umqhudelwano wesigamu, kodwa kufanele wenze okunye okugijima kwakho ngaphandle. Futhi njengoba ungalokwazi ukuthi yisimo sezulu esingakanani ozofika ngalo emncintiswaneni wosuku, kuhle ukwenza ezinye zigijime ngaphansi kwezimo ezingcono kakhulu. Uma uhamba ngesimo sezulu esibi, uzobe ulungele futhi uzimisele ukubhekana nanoma yini engase ivele endleleni yakho ngosuku lomncintiswano. Thola amathiphu okuphepha kanye nesisusa sokusebenza emakhazeni , ukushisa , nemvula .
Awudingi ukugijima nsuku zonke.
Ukungena kwamakhilomitha kusobala ukuthi kuyingxenye ebalulekile yokuqeqeshwa kwe-marathon yehafu, kodwa ukwenza okuningi kungabangela ukulimala nokushisa okukhulu . Izinsuku zokuphumula zibalulekile kunoma yikuphi ukuqeqeshwa komqhudelwano wesiqingatha futhi kufanele uthathe okungenani usuku olulodwa lokuphumula oluphelele ngesonto. Ungakwazi futhi ukwakha ukuqina nokunciphisa ukulimala nokuqeqeshwa okuphambene , okuyinto noma yimuphi umsebenzi ofakazela ukusebenza kwakho. Ukuqeqeshwa kwamandla, ikakhulukazi umzimba wakho ophansi nomzimba ophansi, kuzokusiza ukuba ube nokulimala okungaphezulu futhi uthuthukise amandla akho isikhathi eside. Ezinye izinto ezinhle kakhulu zokuqeqesha abagijimi zihlanganisa ukubhukuda, ukuhamba ngebhayisikili, umqeqeshi we-elliptical, amanzi asebenzayo , i-yoga, ne-Pilates.
Ngeke ukwazi ukudla noma yini oyifunayo.
Uzoshisa ama-calorie amaningi ngesikhathi uqeqesho lwakho lwe-marathon, kodwa lokho akunikezi imvume yokudla nokuphuza noma yini oyifunayo. Abanye abaqeqeshelwa imicibisholo yesiqingatha bafunde lokhu kanzima, lapho beba nesisindo emva kwezinyanga ezimbalwa zokuqeqesha. Bonisa ukuthi mangaki ama-khalori owudinga futhi ugxile ekudleni ukudla okunempilo nokulinganisela .
Uma uzama ukunciphisa isisindo (noma ugcine isisindo sakho samanje), zama ukulandelela ithrekhi yakho yokudla, ukudla nokuphuza ebhokisini - uzothola isithombe esinembile kakhulu ukuthi zingaki amakholori oshisayo ngempela ukungena. Ukulandelela konke kuzokukwenza ucabange kabili ngaphambi kokudla okungenamuthi.
Ungalimala.
Uzokwazi ukungena emakhilomitha amaningi ngesikhathi uqeqeshwa u-half marathon, ngakho-ke kunethuba lokuthi uzothola ukulimala okusebenzayo. Kungcono ukucabanga ukuthi uzolimala ngakho uzokwazi ukuthi umzimba wakho ubonisa ukuthi kukhona okungalungile. Abagijimi abacabanga ukuthi ngeke balimaze ngokuvamile bayakulahla izimpawu zokuxwayisa ezilimazayo, baphuthuthele ubuhlungu, futhi baqede ukulimala kakhulu.
Cishe ngeke uqedele ukugcina.
Uma ungakaze uhlanganyele emncintiswaneni wesigamu ngaphambi, ungase ube nesaba kakhulu ukuthi uzoba umuntu wokugcina ukuwela umugqa wokugcina. Uma uhlela ukugijima konke noma ingxenye yomncintiswano, kungenzeka ukuthi ngeke uqede okokugcina njengoba kuzoba khona abanye abantu abahamba phambili noma bonke emncintiswaneni. Futhi, ngisho noma uqedile ukugcina noma usondele ekugcineni, ziqhayise ngokuba ngaphandle futhi uwele umgca nhlobo! Usengaphambi kwabo bonke labo bantu ekhaya emabhedeni abo.
Kufanele usebenzise ukugijima ekugqokeni komncintiswano wakho.
"Akukho lutho olusha ngosuku lomncintiswano" okufanele lube yinto engcono kunoma ubani oqeqesha umncintiswano wesigamu. Usuku lomncintiswano akusona isikhathi sokuzama ukushayela izicathulo ezintsha, ukugijima, noma ibhola lezemidlalo elisha. Awusoze wazi ukuthi ngabe gear yakho egijima iyashona yini, uzizwe unzima kakhulu noma ukhululekile kakhulu, noma nje nje ungakhululekile. Kungcono ukunamathela ezintandokazini zakho ezivivinywe-zeqiniso owaziyo zikhululekile.
Kuyoba khona ezinye izindlu zangasese kule nkambo.
Abanye abagijimi bakhathazeka ngokuthi kuzodingeka bahambe endlini yokugezela ngesikhathi semncintiswano futhi kufanele bayibambe ngamamayela. Ngeke ukwesabe, kuzoba khona izindlu zokugeza phakathi nenkambo. Ezimweni eziningi, ungathola i- porta-potties eduze nezinqamuleli zamanzi.
Kufanele okungenani ube nombono onzima wengqikithi yakho yokuqedela.
Kuyasiza ukuba nombono ojwayelekile wesikhathi sokuqedela okulindelekile ukuze wazi ukuthi ungaphila nokuthi uzokuhamba kanjani. Abaningi bokuqala bezinkathi zokuqala bangase bahlele ukugijima umncintiswano ngesikhathi eside. Uma usuwenzile umncintiswano omfushane maduzane, ungasebenzisa leso sikhathi sokuncintisana ukuze uzenzele ukulinganisa okunzima kwesilinganiso sakho somncintiswano wesigamu. Nakhu ukuthi ungalinganisa kanjani isikhathi sakho se-marathon .
Awudingi ukugijima sonke isikhathi.
Abanye abaqalayo bakhathazeka ngokuthi kufanele bathathe ikhefu lokuhamba phakathi komncintiswano ngoba bacabanga ukuthi bazobukeka noma bazizwe behlulekile. Balinganisa ukuvuka nokuphonsa ithawula. Akunamahloni ngokuthatha ikhefu lokuhamba! Eqinisweni, ukusebenzisa indlela yokugijima / ukuhamba kungaba yindlela eqondile yomjaho ngoba ingakusiza ukuba ugweme ukukhathala kwemisipha okuvame ukwenzeka ekupheleni kwezinhlanga. Abanye abahlanganyeli bomncintiswano bathola ukuthi ukuthatha izinkambo ezincane zokuhamba ngezinyawo empeleni kubasiza ukuba bafinyelele ijubane lomjaho ngokushesha kunokuba bezama ukuhamba lonke ibanga.