Uma uke wagijima umqhudelwano noma okwamanje uqeqeshwa owodwa, mhlawumbe uke wazizwa (futhi ngethemba ukuthi awuzange uhlangabezane nakho) "ukushaya udonga." Ukushaya udonga kuyisimo emncintiswaneni lapho umzimba usebenzise khona ama-carbohydrate agcinwe noma i-glycogen. Ngaleso sikhathi umzimba kufanele uthembele kumafutha ngomthombo wawo wamandla. Njengoba amafutha avuthayo ayiphumeli njenge- carbohydrate evuthayo, umzimba uzizwa uphelelwe amandla futhi ijubane lakho lihamba kancane.
Abanye abagijimi babhekisela ekuzizwa sengathi bahamba ngodaka noma begijima ngezikhwama zesihlabathi ezinyaweni zabo.
Ngakho iyiphi indlela engcono kakhulu yokugwema lolo lwazi olubuhlungu? Ngokuqhuba ukugijima kwamasonto onke. Ukuze abagijimi be-marathon bagijime, ukugijima isikhathi eside kuvame ukuhamba ebangeni elingama-10 ukuya kwangu-20. Nazi ezinye zezinzuzo ozothola ngokwenza umjikelezo wangeviki onke:
Ukukhuthazela Okuthuthukisiwe
Uma usebenza isikhathi eside, uthuthukisa ukukhuthazela okukhulu kwe-aerobic ngakho umzimba wakho akudingeki usebenze kanzima ukuze uthole izinga elifanayo lokusebenza. Ukugijima isikhathi eside kuqinisa inhliziyo yakho futhi kuvulwe ama-capillaries akho, kokubili ukuthumela amandla ekusebenziseni imisipha nokuxubha imfucuza emithonjeni ekhuni.
Ukunyuka kwamandla emisipha
Phakathi nesikhathi eside, umzimba wakho uthola imicu ye-muscle fucking fast-twitch ukuze usize ngemisebenzi emincane (njengokugijima i-marathon), ngakho-ke unamafayili amaningi aqeqeshiwe ukuze uqhubekele emncintiswaneni. Ezinye izinzuzo zomzimba zihlanganisa inombolo ekhuphukile kanye nosayizi we-mitochondria, okuyiwona amandla amandla emisipha yakho.
Izitimela Umzimba Osebenzisa Amafutha Njengomthombo We-Fuel
Ngokuhamba kwesikhathi futhi uqeqesha umzimba wakho ukuba uthathe amafutha njengomthombo wamandla ngaphambi kokuba ama-carbohydrate wakho aqedwe. Ngenxa yalokho, ama-carbohydrate wakho agcinwe isikhathi eside, okusiza ukugwema lolo "donga" olwesabekayo.
Ukudla okunomsoco kanye nokusebenza kwe-Hydration
Yiqiniso, uzobe usadinga amandla angaphezu komjaho wamamitha angu-26.2, ngakho-ke isikhathi eside siphinde sinikeze abadlali abahamba phambili ithuba lokuzibandakanya ukufaka ama-carbs ngenkathi begijima, enye enye indlela yokugwema ukushaya udonga.
Njengoba wonke umgijimi ethatha ngokuhlukile ukudla noma ukuphuza ama-carbohydrate ekugijimeni, isikhathi eside ivumela ama-marathoners ahlole ukukhethwa okuhlukile okukhipha amandla, njengeziphuzo zezemidlalo, ama-gel, noma imigoqo yamandla esheshayo yokugaya futhi ingene emgodleni wegazi ukuze ihambise imisipha. Ungahlola ngezindlela ezihlukile futhi uqiniseke ukuthi awunayo izimpikiswano zesisu noma zamathumbu ngemva kokuzidla.
Ukunyuka kwamanzi kubuye kubaluleke kakhulu ekubhekaneni nokuphepha komncintiswano wakho, ukugijima isikhathi eside kukunika ithuba lokusebenzisa amanzi okuphuza kanye neziphuzo zezemidlalo ngaphambi komncintiswano.
Izivivinyo Zezimoto Nezingubo
Ngaphandle kokukhetha kwakho okunomsoco , "akukho lutho olusha embusweni wosuku" olusebenzayo futhi lusebenza nezicathulo zakho, izigqoko nezingubo zakho. Amashothikhathi noma ama-shirts angenazo izinkinga phakathi nokugijimela okufishane angase athukuthele uma udlula uphawu lwamamayela angu-10, futhi kungcono kakhulu ukuthola lokho ngesikhathi sokuqeqesha kunemarathon. Ukuhlolwa kwezimpahla kanye nokugqoka ngesikhathi sokugijima kwakho kusho ukuthi uzobe ulungele ukugibela umjaho wakho futhi ngeke kube khona into emangazayo ngosuku lomncintiswano.
Yakha Ukuqina Kwengqondo
Ngaphezu kokukwakha ukukhuthazela okudingekile nokukulungiselela umzimba ukuze uhambe ngamamitha angu-26.2, ukugijima isikhathi eside ukulungele inselele yokuhlala ugxile futhi ugqoke ngokwengqondo ukuze ugweme ukushaya iphuzu lapho ingqondo yakho, hhayi imilenze yakho, ikutshela ukuba ume.
Ukugijima isikhathi eside kwakha ukuzethemba kwakho njengomgijimi ukuze uzizwe ulungele ukubhekana nezinselele ezingqondweni. Futhi uma ubhekene ne-patch ebudisi phakathi ne-marathon yakho, uzokwazi ukudweba isikhathi eside ukusiza ukukudonsa.