Lungele Ukuqalisa I-Marathon Yakho Yokuqala
Ukugijima kwe-marathon kuwumgomo omuhle wabagijimi, kodwa ukuqeqeshwa kwe-marathon nomncintiswano ngokwawo akuyona into okufanele ithathwe kalula. Nakuba ngicabanga ukuthi noma ubani ophilile ozimisele ukwenza ukuqeqeshwa angaqedela umncintiswano, angikhuthazi ukuthi abagijimi badonsele emkhatsini we-marathon ibanga (26.2 miles noma 42K). Uma ungakaze uqeqeshwe nganoma yiluphi uhlobo lomcimbi wokukhuthazela, kufanele usebenze ekwakheni i-base mileage yakho esebenzayo okungenani izinyanga eziyisithupha ngaphambi kokuba uqale ucabange ngokuqeqeshwa kwe-marathon .
Uma usungile umkhuba ojwayelekile osebenzayo futhi uqhuba izinsuku ezingu-3-4 ngesonto, kuwumqondo omuhle ukuthola izinyawo zakho zimanzi ngokugijima umncintiswano wamakhilomitha ambalwa, njengo- 5K (3.1 miles) noma u- 10K (6.2 miles) Abaningi abagijimi bafuna ukugijima emdlalweni we-marathon ngaphambi kokuba bathathe umncintiswano ogcwele. Ukuthola okuhlangenwe nakho komjaho kuhle ukulungiswa kwe-marathon yakho futhi kuzokwenza ujabule ukuqala ukuqeqeshwa kwakho.
Thola iMarathon
Uma unezinyanga eziyisithupha zokugijima (unyaka ungcono) kanye nemifushane emifushane ngaphansi kwebhande lakho, ungaqala ukucabanga ukuthi iyiphi imarathon ofuna ukuyiqeqesha. Kunamarathoni amaningi ongakhetha kuwo. Kuzodingeka uthathe isinqumo sokuthi ufuna ukuqhuba umncintiswano omkhulu noma omncane, futhi uma ufuna ukuya kwelinye idolobha (mhlawumbe ngisho nokuya ezweni lonke) noma uhlale eduze kwasekhaya. Dlulisa amehlo kuhlu nokuhlaziywa kwama-marathon ku-MarathonGuide.com ukuze uthole imibono yendawo ongase ufune ukuyisebenzisa.
Uma ufuna i-marathon yase-US, hlola lolu hlu:
- Oqalayo-Umngane waseMelika waseMarathon
- Spring Spring US Marathons
- I-Fall US Marathons
- I-Winter US Marathons
- Ama-Marathon Okusheshayo e-US
- Uhlu lwamabhakede
Ungaqala kanjani Ngokuqeqesha
Ngaphambi kokuba uqale ngokuqeqeshwa kwe-marathon, nanka ezinye izindlela okufanele uzilungiselele:
Ukuhlolwa kwezokwelapha: Ngisho noma usuvele usebenza, hlola nodokotela wakho futhi umenze azi izinhlelo zakho zokuqeqesha nokugijima umncintiswano.
Ukugijima izicathulo, izingubo, nezimpahla: Nakuba kungadingeki uthenge izimpahla eziningi ezibizayo, izicathulo ezifanele zokusebenza utshalomali olubalulekile. Ukuthola izicathulo ezigijima ezifanele isitayela sakho esisebenzayo, uhlobo lwezinyawo, kanye nezinga lokuhlangenwe nakho kuzokusiza ugijime kahle futhi ungalimazi. Ukuthola ibhola lezemidlalo elifanele nakho kubaluleke kakhulu ukuthi abesifazane bahlale bekhululekile ngenkathi begijima. Ukugqoka izingubo ezenziwe ngezindwangu zobuchwepheshe (hhayi ukotini) okugcoba ukujuluka kwakho kuzokusiza uhlale unomile futhi ukhululekile. Uzodinga ibhodlela elihle lamanzi noma i-hydration belt ukuze u-hydrate ngesikhathi sokugijima.
Isimo sezulu: Uzoqeqeshwa ngezikhathi ezahlukene nezinhlobo zezulu. Thatha isikhathi sokucwaninga ukuthi yini ehilelekile ekusebenzeni kwezimo ezishisayo, ezibandayo noma ezisezimvula
Amathiphu Wokugijima Esimo Sezulu Esishisayo
Amathiphu okugijima kuCold
Amathiphu okugijima emvula
I-Marathon Yokuqeqesha Amashejuli
Uma usungule isisekelo esisebenzayo samamayela angaba ngu-15 ngesonto, ungaqala ngeShedyuli Yokuqeqesha iMarathon Ekuqaleni . Isimiso sibhekiswe kubagijimi abaqalayo abanomgomo wokumane uqedele umncintiswano.
Uma ukhetha ukusebenzisa i- run / walk strategy yokuqeqesha nokuqedela i-marathon yakho, sebenzisa lolu Hlelo Lokuqeqesha LwaseMarathon / Ukuhamba .
Awuyena oqalayo? Uma uthola lezo zindlela zokuqeqesha ze-marathon zibe lula kakhulu ezingeni lakho, hlola amahlelo amaningi okuqeqesha ama-marathon. I-Yasso 800s yinto evelele phakathi kwabagijimi abazama ukufeza umgomo othize we-marathon.
Ukudla okunomsoco kanye ne-Hydration
Uma usuvele udla ukudla okunempilo, akudingeki wenze izinguquko eziningi uma uqala ukuqeqesha umncintiswano. Izincomo zabagijimi bebanga akuzona ezihlukile kuneziqondiso zomsoco kwabangewona abagijimi.
Abaningi bezimoto zokuqeqesha bayazibuza ukuthi kuyadingeka ukuthatha izithako noma amavithamini ngenkathi kuqeqeshwa, kodwa empeleni kungcono ukuthola izakhi zakho kusuka kokudla okuphelele kunezingxenye zokusebenza. Ungakhuluma nodokotela wakho ukuze uthole ukuthi unamaphutha angadinga ukwesekwa.
Uku-pre-run yokudla: Kubalulekile ukuqinisekisa ukuthi ulungele kahle ukugijima kwakho ukuze uthole okuningi kuwo. Zama ukudla isinkwa noma ukudla okulula okungama-kilojoule angu-250-300 mayelana namahora angu-1 kuya kwangu-2 kuya kokubili ngaphambi kokuthi uqale ukusebenza. Ukudla ngokushesha ngaphambi kokugijima kungaholela ekwehleni, futhi ukugijima esiswini esingenalutho kungaholela ekuphumeni kwamandla.
Khetha into ephezulu kuma-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Gwema ukudla okucebile, okunamafutha kakhulu noma okuphezulu, ngoba kungabangela ukucindezeleka kwamathumbu. Bheka futhi: Ukudla okuphambili nokubi kakhulu Okuphambili kokudla
Ukudla emva kokuhamba : Ngemva kokugijima, ikakhulukazi isikhathi eside, ufuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Ucwaningo luye lwabonisa ukuthi imisipha iyamukeleka kakhulu ekwakheni i-glycogen (iglucose egciniwe) izitolo ngaphakathi kwemizuzu yokuqala engama-30 emva kokuzivocavoca. Uma udla maduzane ngemva kokugijima kwakho, unganciphisa ukuqina komfutho we-muscle nesifo soreness.
Uzofuna ukuqeda ama-carbs ngokuyinhloko, kodwa ungamnaki amaprotheni. Umthetho omuhle wesithupha wesidlo sokudla ngemuva kokugijima kuwu-1 gram weprotheyini kuya ku-3 amagremu ama-carbs. Imishayo yokudla, njengeMigoqo yamandla noma i-Luna bars, yizinketho ezilula. Ezinye izibonelo kungaba i-bagel enebhokisi le-peanut noma i-smoothie eyenziwe ngezithelo nezama yogurt.
Ukudla okunomsoco omude : Ukugijimela isikhathi eside kunemfuneko yokudla okukhethekile kanye ne-hydration , ngakho-ke qiniseka ukuthi ulungele ukungena ekusebenzeni kwakho isikhathi eside. Isibonelo, kuzodingeka uqiniseke ukuthi uphuza iziphuzo zezemidlalo ukufaka esikhundleni se-sodium elahlekile ngokuthuthumela ngesikhathi sokugijima isikhathi eside kunamaminithi angu-90.
Kuzodingeka futhi udle amakhalori ngesikhathi sokugijima kwakho isikhathi eside nemarathon kusukela uzobe ushisa ngokusebenzisa isitoreji sakho se-glycogen. Isimiso esiyisisekelo sesithupha kufanele ukuthi uthathe cishe ama-khalori angu-100 emva kwehora eligijima bese kuthi amanye ama-khalori angu-100 njalo ngemva kwemizuzu engu-40-45 ngemva kwalokho. Ungadinga okuningi kuye ngokuthi usayizi wakho nesisindo sakho, ngakho qiniseka ukuthi uhlela ukuthwala ukudla okunye noma ama-gel. Uma uzizwa ulambile noma uphansi emandleni, ungadla "ngaphandle kwe-schedule".
Izinselele zokuqeqesha iMarathon
Ukuqeqeshwa kwe-marathon akudingi amandla kuphela engokwengqondo nangokwengqondo, kodwa ukuzinikezela okungavamile, ikakhulukazi uma ubhekana nezinselele ezilandelayo:
Ukugijima isikhathi eside: Ukuqeqeshwa kwakho okubaluleke kunazo zonke kuqhutshwa isonto ngalinye kungukuthi ugijima isikhathi eside, okungenzeka ukuthi uzosebenza ngoMgqibelo noma ngeSonto. Uzokwandisa kancane kancane ibanga lakho elide njalo ngesonto ngalinye, ngokuvamile kungabi ngaphezu kwamakhilomitha amabili noma amabili ngesonto, ukuze uqiniseke ukuthi ulungele ngokomzimba nangokwengqondo ibanga futhi ugweme ingozi yokulimala. Kwabaningi abagijimi, ukugijima kwabo kunazo zonke kuyoba ngamamitha angu-20 . Ukugijima isikhathi eside kungaba yinkinga enzima engqondweni nangokwenyama, kodwa nanka amanye amathiphu ekuqhubekela phambili ekusizeni ukwandisa ibanga lakho.
Izinhloso eziyinhloko zomsebenzi wakho wesikhathi eside ukwakha ukukhuthazela kwakho, ukujwayela ukuchitha isikhathi esiningi ezinyaweni zakho, ufundise umzimba wakho ukushisa amafutha njengamafutha futhi ukwakha amandla engokwenyama nengqondo ekulungiseleleni umncintiswano. Landela lawa amathiphu amakhulu okusiza ukubenza kube lula futhi bakhululeke futhi bazuze kakhulu ekusebenzeni kwakho isikhathi eside.
Ukulimala & Izifo: Ukulimala okuningi okungavimba kungavinjelwa ngokugqoka izicathulo ezifanele, ukwelula emva kokugijimela , futhi ungenzi ngokushesha kakhulu . Nokho, naphezu kwemizamo yakho yokuvimbela ukulimala, kungadingeka ukuthi ubhekane nokulimala okuvamile. Izindaba ezinhle ukuthi ukulimala okuningi kuphendula kahle ekuziphatheni .
Ukuhlala Ukhuthazwa: Ukuqeqeshwa kweMarathon kuyinkqubo ende, futhi ngezinye izikhathi isisusa sakho sokuphuma lapho futhi ugijime singase silahleke. Landela lawa mathiphu okugqugquzela okusiza ukukugcina uhambe.
Ukulungiswa Kwengqondo: Into eyodwa ozoyizwa kusuka kumgijimi we-marathon wokugijima yilapho umncintiswano omningi engqondweni. Yebo, izici zengqondo zokugijima ngamamitha angu-26.2 zingaba nzima kakhulu njengenselele yomzimba. Sebenzisa amathiphu okulungiselela ngokwengqondo ukukusiza ukuthi uhambe ngezinyawo ezingu-26.2. Uma ubhekene nokukhathazeka kokuqala komncintiswano, zama ezinye zalezi zindlela zokubhekana nama-jitters wangaphambi komjaho .
I-Marathon Tapering
I-tapering period iyingxenye ebalulekile yokuqeqeshwa kwakho kwe-marathon. Phakathi namasonto ambalwa wokugcina wokuqeqeshwa kwakho, kubalulekile ukuthi uthinte, noma uthathe i-mileage yakho, ukuze unike umzimba wakho nengqondo ithuba lokuphumula, ululame futhi ulungiselele imarathon yakho. Landela le mihlahlandlela ye- tapering jikelele yezinkathi ezimbili zeviki ngaphambi kwe-marathon yakho.
I-Marathon Day Ukulungiselela
Izinsuku eziholela osukwini lomncintiswano zingase zibe nokukhathazeka. Uma i-marathon yakho ingaphandle kwedolobha, kubalulekile ukuqala ukupakisha kusenesikhathi, ngakho uqinisekise ukuthi awukhohlwa lutho. Landela lolu hlu lwamaphakheji wokupaka umhlahlandlela kukho konke okudingayo. Ukupakisha kusenesikhathi futhi uqale ukulungisa konke kuzosiza ekunciphiseni ukukhathazeka kwakho.
Abagijimi abaningi baseMarathon banenkinga yokulala ubusuku ngaphambi komncintiswano wabo. Zama ukungakhathazeki ngalokhu - uma nje uthola ubuthongo obuhle ngesonto eliholele emncintiswaneni wakho, ikakhulukazi ubusuku ababili ngaphambi komncintiswano, uzobe uphumule kahle emncintiswaneni. Uma unesibindi sokulala, ulale embhedeni futhi uziphoqe ukuba okungenani uphumule umzimba wakho. Awudingi ukugijima ngosuku ngaphambi kwe-marathon yakho, nakuba abanye abagijimi bathanda ukwenza kancane, okulula ukugijima kwemizuzu engu-20, ukuze uhlale ukhululekile. Kufanele uphumule futhi uhlale unyawo lwakho ngangokunokwenzeka. Usuku olwandulele i-marathon akusona isikhathi sokuzama noma yikuphi ukudla okusha. Namathisela izintandokazi zakho zangaphambili ezivivinywe futhi zangempela, ngakho-ke ngeke ube nemangalisa ngosuku lomncintiswano. Ukusabalala kwe-marathon kungabhekwa ngokukhethekile.
Qinisekisa ukuzinika isikhathi esiningi ukuze uqale, ngakho-ke unesikhathi sokusebenzisa indlu yokugezela, hlola isikhwama sakho, futhi uhlele kahle kahle. Okuningi: Okufanele Ukwenze ekuseni iMarathon yakho Qinisekisa ukuthi uthola abangane bakho nomndeni wakho ebhodini ukukunika ukusekela okuhle ku-marathon. Banike ikhophi yemephu yenkambo yomjaho bese ubatshela ijubane lakho elilinganisiwe, ngakho bazokwazi ukuthi bangalindela nini ukukubona. Yabelana ngalezi zimpawu zombukiso we-marathon nemibono yokukhuthaza izimpawu zamarathon nazo.
Amasu Wokuncintisana
Ukugijima kwe-marathon kuyinselele enkulu yengqondo ngoba kudinga ukuthi uphumelele emithintekeni yengqondo futhi wenze izinqumo ezihlakaniphile, eziseqophelweni eliphezulu emncintiswaneni. Enye yeziphambeko ezinkulu kakhulu zokuqala ezenzakalweni zenza ukuthi baqale umncintiswano ngokushesha. Uzozizwa uzijabule ngalezo zinsuku ezimbalwa zokuqala, ngakho-ke uzama ukuqhuma ijubane. Kodwa uzolikhokhela ngamakhilomitha adlule. Nazi amathiphu okugwema ukuqala ngokushesha kakhulu nakwezinye amathiphu okugwema ukushaya udonga , kanye namanye amaphutha okugijima ukuze ugweme.
Ukubuyiswa kweMarathon
Ukuphumula kwakho kwe-marathon kuqala okwesibini owela kulowo mgca wokugcina. Ukuzikhathalela kanjani emahoreni alandela umncintiswano kunganquma ukuthi uzothola masinyane kangakanani. Isibonelo, kubalulekile ukuthi uhlanza futhi udle okuthile ngokushesha ngemuva kokuwela umgqa wokugcina. Ufuna nokuhamba okungenani imizuzu engu-10 ukuletha ukushaya kwenhliziyo yakho ngokuphepha futhi ugweme ingozi yokuhlanganisa igazi emilenzeni yakho. Zama ukumelana nesifiso sokuthi uqhube phansi phansi - imilenze yakho izomisa ngokushesha uma wenza. Landela lawa mathiphu okutakula okungeziwe ukuze usize ekutakula kwakho kwe-marathon.