Funda ukuthi i-mileage yakho yokuqeqeshwa ende kunazo zonke kufanele ibe yiphi
Abaningi bezemidlalo zokuqala bazibuza ukuthi kungani amashejuli amaningi okuqeqesha ama-marathon awahambanga ngaphezu kwamamayela angu-20. Ungazilungiselela kanjani-kokubili ngokwengqondo nangokomzimba - ukugijima ngamamayela ayisithupha ngaphesheya kokugijima kwakho kunazo zonke?
Kunokuphikisana okuningi mayelana nalolu daba. Kodwa ochwepheshe abaningi abaqhubayo bayositshela abagibeli bezokuzilibazisa ukuthi akuwona umbono omuhle ukuqhuba amakhilomitha angaba ngu-20 ngesikhathi esisodwa ngesikhathi sokuqeqeshwa.
Isizathu ukuthi ukugijima kwamamitha angaphezu kwangu-20 kuthatha umfutho emzimbeni wakho. Uzodinga isikhathi eside sokutakula, futhi ubeka ingozi enkulu yokulimala.
Ukugijima ngamamayela angu-18 kuya kwangu-20 njengoba ukuqeqeshwa kwakho okude kunayo yonke kuzokulungiselela ukuqedela umncintiswano. Ngakho-ke, imiphumela engalungile yokusebenza isikhathi esingaphezu kwamamayela angu-20 ikhulu kunanoma yiziphi izinzuzo, njengokuzizwa ngokwengqondo ukulungele ukugijima ngamamitha angu-26.2.
Imiphumela Ye-Training Long, Slow Distance Training
Futhi, kubalulekile ukukhumbula ukuthi ukulungiselela umncintiswano wakho akusho nje ukugijima okulodwa kuphela - kungokuqeqeshwa okuqhubekayo okwenziwe izinyanga. Uma ngabe ulandela isimiso sakho sokuqeqeshwa kwe-marathon, uzobe usulungele.
Uhlelo lokuqeqeshwa lwakhiwe ukuze lukhule kancane kancane ibanga lomgijimi wakho omude kakhulu. Amashejuli amaningi ahlose ukukhuphula okungaphezulu kuka-10% ngesonto. Lena umthetho wesithupha wokuqeqeshwa kwezemidlalo ukuhlanganisa ukuzuza kwempilo ngaphandle kokwandisa ingozi yokulimala.
Ungeze ukucindezeleka okuncane emisipha yakho, uhlelo lwe-aerobic system, nokuqina kwengqondo. Kodwa ukucindezeleka kukwanele ukuthi uthola ngokugcwele ngesonto ukuhamba kwakho okude okude, okude kancane.
Ngokuqeqeshwa kwakho okude, uyakwazi ukwakha izingcingo ezinyaweni zakho ngakho-ke angeke kube lula ukungena.
Ufunda lapho uthukuthela nokuthi yini ongayisebenzisa ukuyivimbela. Ufunda indlela yokuhambisa kahle futhi nini ukuthatha amandla okudla okulula. Ubuye uhlakulele ukuqina kwengqondo nokuzethemba ukuze uthole amahora wokusebenza.
Ukuthinta amaviki amabili ngaphambi kweMarathon
Phakathi namasonto amabili ngaphambi kwe-marathon yakho, uzobe usika imoto yakho. Le nkathi yokuphazamisa izokuvumela umzimba wakho ukuba ululame kuzo zonke lezo zinyanga zokuqeqesha. Uzozizwa uphumule futhi ulungele ukuhamba ibanga elingamakhilomitha angu-26.2.
Kodwa kuthiwani Ngaleyo 6.2 Miles Final?
Usuku lomhlanga luzohluka ngosuku lokuqeqesha. Kuyinto ejabulisayo, mhlawumbe ngisho neyesabekayo encane. Uzoba nabanye abagijimi ukuba bancintisane nabo futhi abantu bakubhokoza ngesikhathi samamayela wokugcina. Uma udlula "udonga" ngemva kwamamayela angu-20, uzogxila emgqeni wokugcina. Kuyi-10K kuphela ene-20-mile efudumele-up! Ngokuthepha ukuze uvumele umzimba wakho ukuba ube phezulu, isimo esingenalimazi, uzokwenza ukuthi uhambe ngesitayela.
Umthombo:
I-Bosquet, uLaurent; UMonpetit, uJonathan; U-Arvisais, uDenis; I-Mujika, i-Inigo: "Imiphumela ye-Tapering kuMsebenzi: I-Meta-Ukuhlaziywa. Imithi & Isayensi Yezemidlalo Nokuzivocavoca 39 (8): 1358-1365, Agasti 2007.