Abagijimi abaningi banesifiso sokuqhuba umncintiswano, kodwa bakhathazeke ngesilinganiso sesikhathi abazodingeka bazinikezele ekuqeqesheni kwabo. Isikhathi esidingekayo sokuqeqesha i-marathon empeleni kuncike ezingeni lakho lokuzivocavoca kwamanje, isipiliyoni sakho esiphuthumayo, nemigomo yakho yomncintiswano. Kubathile abagijimi abanamakhono asebevele begijima ama-marathon, bangakwazi ukugijima ngomjaho emavikini angu-12.
Uma benethemba lokushaya irekhodi lomuntu siqu , bangase badinge amasonto ambalwa ukuze basebenze ekuthuthukiseni isivinini namandla. Abaqalayo kufanele bahambe kancane kancane amabanga abo futhi kufanele bahlele ukuthatha noma yikuphi kusukela emavikini angu-18 kuya ku-22, kuye ngokuthi baqala kuphi. Ukuthatha indlela ephephile, kancane kancane kuzosiza ukuvimbela ukulimala nokugwema ukushisa ngokomzimba nangokwengqondo kusuka ekuqeqeshweni kwemarathon.
Uma ngabe ugijime okungenani unyaka futhi usuvele ugijime amanye amabanga, njengemarathon yesiqingatha , cishe usulungele ukuqala ukuqeqeshwa kwe-marathon. Kodwa kudinga ukuzibophezela isikhathi esikhulu nokuqeqeshwa okujulile ngokomzimba nangokwengqondo, ngakho-ke kunemibuzo okufanele uzibuze yona ukuze unqume ukuthi usulungele ukuthatha.
Nakhu ukuthi yikuphi ukuzibophezela kwesikhathi okumele ulindele ngokuqeqeshwa kwe-marathon, ngokusekelwe ekuqaleni kwakho:
Ukuzibophezela kwesikhathi sokuqalisa kwesikhathi sokuqala
Uma ungakaze ugijimise i-marathon futhi okwamanje usebenza ngaphansi kwamamayela angu-15 isonto ngalinye, lindele ukuchitha amasonto angu-18 kuya kwangu-20 ulungiselela imarathon yakho.
Kufanele uhlele ukusebenza okungenani kathathu ngesonto ekuqaleni, futhi okungenani kane ngesonto njengoba ukuqeqeshwa kwakho kuqhubeka. Uzophinde ufune ukufaka izinsuku ezilodwa kuya kwezinsuku zokuqeqeshwa okuphambene nokusiza ukuqinisa ukuqina kwakho nokuqinisa ukumelana nokulimala kwakho. Ngokuzibophezela kwesikhathi samasonto onke, ama-mileage ephakeme kakhulu kanye namaviki amakhulu kakhulu ekuqeqeshweni kwakho kuzoba amasonto amathathu, amane, namahlanu ngaphambi komncintiswano wakho.
Phakathi namasonto amabili wokugcina ngaphambi kwe-marathon, uzoqala ukusika emuva kwe-mileage ngesikhathi sesigaba sokuthayipha .
Nazi ezinye izimiso zemarathon zabagijimi abaqalayo:
Uhlelo lokuqeqesha lwe- Run / Walk Marathon : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lwenzelwe ukusiza uhambe / uhambe uye emgqeni we-marathon wakho. Kumele ube ne-base mileage cishe ngamamayela angu-12-15 ngesonto ukuqala lolu hlelo lokuqeqesha.
IShedyuli Yokuqeqesha iMarathon Ekuqaleni : Le schedule yesonto eli-20 iwu-marathoner oqalayo onomgomo wokuqeda. Kufanele ube ne-base mileage yama-12-15 miles ngeviki ukuqala lolu hlelo lokuqeqesha.
ISonto Lama-Marathon Lamaviki Wokuqeqeshwa Kwabaqalayo : Leli hlelo elilula lokuqeqeshwa kwe-marathon lizothola abagijimi abaqalayo emarathon-alungile emavikini angu-22. Ukuze uqale, kufanele ukwazi ukugijima okungenani amakhilomitha amathathu.
I-Schedule Be Training Marathon Ethuthukisiwe : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lubhekelwe kubagijimi abaqala phambili. Ukuze ulandele lolu hlelo lokuqeqesha, kufanele ukwazi ukuqhuba amamayela amane ngokunethezeka futhi ungagijima okungenani izinsuku ezine ngesonto.
Ukuzibophezela Kwesikhathi Isikhathi Sokugijima
Uma unesipiliyoni esithile esiphuthumayo futhi uzizwa sengathi usuqedile isigaba sokuqala, ungase ulungele umncintiswano osondela kumasonto angu-16-18.
Hlela ukuqhuba okungenani izinsuku ezingu-4-5 ngesonto, ngezinsuku ezingu-1-2 zemisebenzi yokuqeqesha , njengokuhamba ngebhayisikili noma ukubhukuda.
ISimiso Sokuqeqeshwa KwaMarathon Esiphakathi: Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-18 lubhekiswe kubamgijimi abaphakathi abangakwazi ukugijima ngamamitha ayisithupha ngokunethezeka.
I-Marathon ephakeme yokuqeqeshwa kweMarathon : Lolu hlelo lokuqeqeshwa kwe-marathon lubhekiswe kubagijimi abagijima abangakwazi ukugijima ngamamitha angu-8 ngokunethezeka.
Okuningi mayelana namaMarathoni:
- Yisiphi isikhathi esihle seMarathon?
- Kuyoze Kube Kude Kangakanani Ukugijima I-Marathon?
- Amathiphu Wokuqeqesha Nokuqalisa iMarathon Yakho Yokuqala
- Ngabe Kubiza Kangakanani Ukugijima I-Marathon?
Futhi ubone: