"Ngingathanda ukugijima umncintiswano wesiqingatha ezinyangeni eziyisithupha kude. Ngenze umjaho we-5K, kodwa akukho lutho olungaphezu kwalokho. Ingabe kungengqondo ukucabanga ukuthi ngingakwazi ukuqedela i-marathon yehafu? "
Ukugijimela i-marathon yesiqingatha (13.1 miles) nakanjani umgomo onokufinyeleleka kumgijimi oqalayo onenyanga ezimbalwa ukuqeqesha, uma nje uzibophezele ekusebenzeni noma ukusebenza okungenani izinsuku ezingu-3-4 ngesonto.
Khumbula ukuthi uma ubhalisela i-marathon yesiqingatha, akudingeki ukuthi usebenzise ibanga lonke. Abahlanganyeli abaningi be-marathon bagijimela / bahamba emncintiswaneni, bathatha amakhefu okuhamba phakathi nokugijima kwabo. Awudingi ukugijima amakhilomitha angu-13.1 ekuqeqesheni. Uma ungakwazi ukuqedela amamayela angu-10 ekuqeqesheni, kufanele uhambe kahle ngosuku lomncintiswano.
Ukuqeqeshwa kwe-marathon yesiqingatha kuyisibopho esibi futhi kusiza ukulandela isimiso sokuqeqesha. Ukunamathela ohlelweni lokuqeqesha kuzokusiza ulungiselele ngokuphepha umncintiswano (ngethemba lokuthi ugweme ukulimala) futhi ugcine ushukumisekile. Njengoba uqhubeka nokuqeqesha, ukuqina kwakho kuzothuthukisa futhi uzozizwa ulungele ukugijima komncintiswano wakho we-marathon. Nazi ezinye izinhlelo zokuqeqesha ama-marathon ama-startners:
UHlelo Lokuqeqesha Ukuhamba / Ukuhamba I-Walk Marathon : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-12 lwaklanyelwe ukukusiza ugijime / uhambe uye emgqeni we-marathon yakho yesiqingatha. Ukuze uqale le plan, kufanele ugijime / uhambe okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamakhilomitha angu-8-10 ngesonto.
IsiHlathi Sokuqeqeshwa Kwama-Half Marathon Kwabaqalayo : Lolu hlelo lokuqeqeshwa kwamaviki angu-12 lenzelwe abagijimi abaqalayo abafuna ukuya emgqeni wokuncintisana ngomncintiswano wemidlalo. Kuthatha ukuthi usuvele ugijima okungenani ngamamayela ayisishiyagalombili ngesonto. Uma ungakaze ugijime ngaphambili, landela le nqubo ngesinyathelo-sinyathelo sokwakha isisekelo esisebenzayo ngaphambi kokuthi uqale ngesimiso somzuzu we-marathon.
IsiHlathi Sokuqeqeshwa Kwama-Half Kwabaqalayo Abathuthukisiwe : Lesi simiso samasonto angu-12 sihloselwe abagijimi abangakwazi ukugijima amakhilomitha amane futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto. Ungase ungakaze ugijimise umncintiswano wesigamu ngaphambi, kodwa ufuna uhlelo olunezinselelo ezincane kunomjikelezo wesigamu se-Beginner Schedule.
Ngaphambi kokuba unqume ukuthi ngabe ufuna ngempela ukuqeqesha umncintiswano wesigamu, hlola lezi zihloko ukuze uthole olunye ulwazi:
- Izizathu Zokuqalisa Umjaho Wemizuzu : Uma uke ucingo mayelana nokuthi kufanele ugijime umncintiswano wesigamu, zikhona izizathu ezingu-13 zokunikeza ibanga ukuzama.
- Izinto Ezifanele Ukwazi Ngaphambi Kokugijima I-Half Marathon : Ukuzibuza ukuthi yini ongayilindela ekuqeqeshweni kwe-marathon kanye nomncintiswano ngokwawo? Nazi izinto ezingu-13 zokwazi ngokuqeqeshwa nokuqhuba umqhudelwano wesiqingatha, ngakho-ke ungabheka njengesivinini se-marathon.
- Imibuzo Ebuzwa Ngokuphindaphindiwe Ngamahhashi Wokuqeqesha I-Half Marathon : Ukusiza ukuzola izinzwa zakho nokunciphisa ezinye zezinkathazo zakho, thola izimpendulo zemibuzo ejwayelekile kakhulu ebuza mayelana nokugijima ibanga lomzuzu.
- Iziphambeko Zama-Half Marathoners Kufanele Zigweme : Kuningi okungase kuhambe kahle ngesikhathi sokuqeqeshwa komdlalo we-marathon nokugijima. Nazi ezinye iziphambeko ezivame ukuzenza abagibeli bezinkulungwane ezingamatshumi amabili kanye nezeluleko mayelana nendlela yokuzigwema.