Amathiphu eHarm Marathon Training and Racing
Kuningi okungase kuhambe kahle ngesikhathi sokuqeqeshwa komdlalo we-marathon nokugijima. Nazi ezinye iziphambeko ezivame ukuzenza abagibeli bezinkulungwane ezingamatshumi amabili kanye nezeluleko mayelana nendlela yokuzigwema.
1 - Ungagijimi umncintiswano wesigamu njengohlanga lwakho lokuqala.
Ngihlala ngithanda ukubona abagijimi beqedela umncintiswano omfushane, njengo- 5K noma u- 10K , ngaphambi kokunyuka kuze kube semkhawulweni we-marathon ibanga. Ukugijima kwamakhilomitha angu-13.1 kwanele inselele; awufuni futhi ukwesaba ngezinto ezifana nokubeka umjaho wakho webha, ukuqala umncintiswano, usebenzisa i- porta-potties , ukuthatha izinkomishi ezinqamuweni zamanzi , nokubhekana nezimo ezigcwele isikhathi sokuqala.
2 - Ungangeni emncintiswaneni uma ungaqiniseki ukuthi ungashaya isikhathi sokunqunywa.
Ezinye izinhlanga zinesikhathi esinqunyiwe , umkhawulo wesikhathi lapho bonke ababambiqhaza kufanele bawele khona ekugcineni. Akuyona into ejabulisayo iqhaza emncintiswaneni uma ubheka njalo ehlombe lakho, ukhathazeka ngokuthathwa ibhasi elikhukhulayo. Uma ucabanga ukuthi usengozini yokuqeda ngaphambi komkhawulo wesikhathi (ngokuvamile amahora amathathu ama-marathons amahafu), bheka umncintiswano wesigamu onobungane kwabagijimi nabahambahambayo - kunezinhlobo eziningi zamarathoni ezinqamu kuleso sigaba. Amanye ama-marathon ama-half agijimani ngesikhathi esifanayo njengemarathon egcwele, ngakho-ke ama-marathoners anesiqingatha anikezwa amahora ayisithupha (noma ngaphezulu) ukuwela umugqa wokugcina.
Futhi ubone: Ngabe Kunzima Kangakanani Izikhathi Zokunciphisa Umjaho?
3 - Ungakhohlwa ukuhambisa amanzi.
Ngikhuluma nabaningi abagijimi abagijime izinhlanga ezingu-5K futhi bengakaze baxhumane phakathi nezinhlanga zabo noma ukuqeqeshwa kugijima. Ukuze uthole umncintiswano wamakhilomitha ambalwa, ungase ubalekele ukungaphuzi lutho, kodwa uma ufuna umncintiswano wesigamu, udinga ngempela ukuqinisekisa ukuthi uhamba kahle. Iseluleko samanje mayelana nokusebenza ne-hydration silula - zama ukuphuza ukoma. (Futhi phakathi nokugijima isikhathi eside kanye ne-marathon yakho yesiqingatha, uzokoma.) Futhi, qiniseka ukuthi uphinde uvuselela ngemuva kokugijima kwakho - uzokwazi ukuthi uhlanjululwe uma umchamo wakho umbala ophuzi obala.
Futhi ubone: Ukugijima nokunyakaza
4 - Ungalahli.
Kuthatha isikhathi ukulungela umncintiswano wesigamu, futhi kuzoba khona amaphuzu ekuqeqeshweni kwakho lapho isisusa sakho singaqala ukuphela. Kungenzeka kube nezinsuku ezithile lapho ungazizwa sengathi usebenza futhi uzoba nesizathu sokungasebenzi. Yilwa nesilingo sokuwudlula, futhi ugxile emgomweni wakho wokusebenzisa umncintiswano wakho wemizuzu. Iseluleko esithi "ungayeki" sisebenza futhi emncintiswaneni ngokwawo. Kungase kube nezikhathi phakathi nomncintiswano uma uzizwa uthanda ukuyibiza ngosuku, kodwa kuzodingeka ugobe ojulile, uhlale unengqondo , futhi uphelele ekugcineni .
Bheka futhi: Amathiphu Wokuhlala Ukhuthazwa Ukugijima
5 - Ungazilungiseleli isikhathi sakho eside.
Ukugijima kwakho isikhathi eside kuyingxenye ebalulekile yokuqeqeshwa kwakho kwe-marathon yakho, ngakho kufanele wenze konke ongakwenza ukuze uqiniseke ukuthi bayahamba kahle. Lokhu kusho ukudla nokuphuza kahle ezinsukwini eziholela ekusebenzeni kwakho isikhathi eside, ukulala ubusuku obuhle ngaphambi kwesikhathi, nokufudumala nokuvuza kahle ngesikhathi sokugijima kwakho.
Bheka futhi: Amathiphu Okwenza Ukusebenza Kwakho Okude Kube Kulula
Ukudla kanye ne-Hydration yabagijimi abade kakhulu
Amathiphu Engqondo Yomsebenzi Omude
6 - Unganaki izinhlungu.
Ungacabangi ukuthi ubuhlungu buyingxenye evamile yokuqeqeshwa kwe-marathon. Yebo, ungase uzizwe ubuhlungu obukhulu be- muscle , kodwa ubuhlungu obunzima ngenkathi ugijima noma kuthinta ukugijima noma ukuhamba kwakho kuyisignali emzimbeni wakho ukuthi kukhona okungalungile. Ukuphumula ngokuvamile kuyindlela yokwelashwa engcono kakhulu futhi kuthatha isikhathi esithile ekusebenzeni lapho ukulimala kusezinyathelo zayo zakuqala kuzovimbela isikhathi esiningi isikhathi eside. Uma uqhubeka uphonsela kuwo, ukulimala cishe kuzoba kubi nakakhulu noma ungabangela ukulimala okuphelele ngokuphelele.
Futhi ubone: Izinyathelo ezingu-7 zokuvimbela ukulimala kokugijima
Indlela Yokuzimela-Ukuphatha Ukulimala Kokusebenza
7 - Ungayeki ukuqeqesha okuhamba phambili.
Ukungena kwamakhilomitha kusobala ukuthi kuyingxenye ebalulekile yokuqeqeshwa kwe-marathon yehafu, kodwa ukwenza okuningi kungabangela ukulimala nokushisa okukhulu . 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.
8 - Ungabeki umgomo ohlukumezayo (for your first half marathon).
Ungabeki ukucindezela wena ukuze ufinyelele isikhathi esishesha ngempela sokuhamba kwakho komzuzu wokuqala. Ungase uzibeke phansi ukudumazeka. Ukugcwalisa umqhudelwano wesiqingatha kuyinto emangalisayo futhi awufuni ukusibekela lokho ngokungahambi komgomo wesikhathi. Vele ugxile ekuqedeni amakhilomitha angu-13.1 futhi uwele umugqa wakho wokugcina we- marathon wokugcina !
9 - Unganaki izinsuku zokuphumula.
Izinsuku zokuphumula yilapho wenza umsebenzi olula wokuqeqesha noma uthathe usuku oluphelele ukuphuma. Ukunika umzimba wakho ikhefu ekucindezelekeni kokusebenza kunganciphisa ingozi yokulimala ngokweqile, njengama- shin splints kanye nokuphazamiseka kwengcindezi . Kuhle futhi ukuphumula ngokwengqondo ekusebenzeni, ngakho-ke awulahlekelwa isisusa ngokusebenza nsuku zonke.
Futhi ubone: Indlela Yokugwema Ukuxoshwa
10 - Ungagcini ukugcina.
Emasontweni amabili ngaphambi kokuba i-marathon yakho yesiqingatha ibe yinkathi yokuthayipha, uma unciphisa i-mileage yakho ngo-25-50%, ukuze unike umzimba wakho nengqondo ithuba lokuphumula, ululame futhi ulungiselele umncintiswano wakho wokudla. Abanye abantu bakhathazekile ukuthi bazolahlekelwa impilo futhi bazama ukwenza izinzwa zabo ngaphambi komncintiswano ngokuhamba ngamamayela amaningi kakhulu, ngokushesha kakhulu. Namathela ohlelweni lwakho lokuqeqesha futhi uthembele ekuqeqesheni kwakho kanye ne-taper.
Okufanele Uyenze Usuku Ngaphambi Kokuhamba Kwakho Ngomzuzu
11 - Ungaqali ngokushesha kakhulu.
Uma uqala i-marathon yakho yesiqingatha, ungase ulingeke ukuba uqale ngokushesha ngoba uzozizwa uqine futhi uphumule. Inkinga ngokuphuma ngokusheshisa kakhulu ukuthi uzoshisa ngamandla akho amaningi agcinwe ekuqaleni komncintiswano futhi imilenze yakho iyozizwa igula ngokushesha. Zama ukuqala i-marathon yakho yesiqingatha ngesivinini esisezingeni elihle futhi uqinisekise ukuthi uhlola iwashi lakho kumakaki wokuqala wamamayela. Uma ungaphambi kwezinga lakho elilindelwe , wehlisa. Akusephuzile kakhulu ukulungisa izivinini ngemuva kwemayela elilodwa nje.
Bheka futhi: Ungakugwema kanjani ukuqalisa ukuqala okusheshayo
12 - Ungazami okuthile okusha ngosuku lomncintiswano.
Mhlawumbe uthenge ihembe elisha elihle emncintiswaneni womncintiswano noma ucabanga ukusebenzisa i-flavor entsha ye-gel yezemidlalo kuzokunika amandla okwedlula isikhathi phakathi nengxenye yakho ye-marathon. Melana nesilingo bese uqhubeka uthi, "Akukho okusha ngosuku lomncintiswano!" Usuku lomncintiswano akusona isikhathi sokuzama ukudla okusha ekudleni kwasekuseni, isibhangqwana esisha sezicathulo ezigijima, izikhwama ezigijima, ibhola elisha lezemidlalo, noma ukudla okunomsoco omusha noma i-hydration. Namathisela izintandokazi zakho ezivivinywe-futhi-zeqiniso ngakho-ke awekho amahloni ngosuku lomncintiswano.
Futhi ubone: Indlela Yokugqoka Ngomjaho Obandayo
Indlela Yokugqoka Ukushisa Okushisayo Kwezulu
Indlela Yokugqoka Ukushisa Isimo Sezulu Esibandayo
13 - Ungalutholi ukuphumelela kwakho.
Ngokunakekelwa okuningi okwenzelwe ama-marathons aphelele, abanye abagijimi bayodedela umncintiswano wabo wokuphela, bathi, "Ngikwenze nje isigamu." Ukuqedela umjaho we-13.1-mile kuyinto ehlelekile, ngakho-ke ungazithengisi. Uyi-half-marathoner - ziqhenye!
Futhi ubone: Ihafu yeMarathon Amathiphu Wokutholwa
Izinto Ezifanele Ukwazi Ngaphambi Kokugijima I-Marathon Half
Izinto Ezinhle Kakhulu Mayelana Nesiqingatha SeMarathon Ukugijima
7 Izifundo Abagijimi Bafunde Indlela Enzima