Ngakho usanda kufinyelela umgomo wesikhathi eside wokuqedela i-marathon. Siyakuhalalisela! Ungase uzibuze, "Kwenzekani manje?" Isinyathelo esibaluleke kakhulu ngemuva kokuqeda imarathon ukugxila ekutheni uphinde uthola. Ukuphumula kwakho kwe- marathon kuqala ngesikhathi uqaqa umugqa wakho wokugcina, ngakho-ke uthemba ukuthi uzinakekele kahle, kanye nokugubha impumelelo yakho.
Ngemuva kwesonto, imisipha yakho namalunga kufanele abe ngcono. Kungokwemvelo ukuzwa unesisindo futhi ukhathele kule ndawo, ngakho-ke lalela umzimba wakho futhi uqiniseke ukuthi uthola ukuphumula okuningi. Kumele futhi uqiniseke ukuthi udla ukudla okunomsoco onamaprotheni amaningi ukuze usize ukulungisa imisipha yakho.
Ngingakwazi Yini Ukugijima Ngemva Kokuhamba Kwami?
Uma usuzwa ubuhlungu ngeviki ngemuva kwe-marathon, kungase kudingeke ubone udokotela wenyama noma udokotela wezemidlalo. Ngisho noma uzizwa uphelile ngokuphelele, kufanele uthathe kalula amasonto ambalwa. Umzimba wakho usalungisa umonakalo kusuka ekuqeqeshweni kwakho nasemncintiswaneni. Ungabuyela ekusebenzeni usuku noma amabili emva komncintiswano, kodwa ungenzi noma yikuphi ukugijima kanzima noma ukusebenza ngokujulile kwamasonto 3-4.
Ngingakanani Okufanele Ngigijime?
Abanye abantu banquma ukuthi bafuna ukuthatha ikhefu ukugijima isikhathi esisodwa noma izinyanga ezimbalwa ngaphambi kokubuyela emuva ekuqeqesheni. Uma unquma ukuthi ufuna ukuqhubeka nokuqeqesha, yenza "i-reverse taper" yamaviki amabili ngemuva kokuhamba komdlalo.
Phakathi nenkathi yakho yokunciphisa i-marathon, kancane kancane unciphisa i-mileage yakho. Manje sekuyisikhathi sokuyivuselela kancane kancane ngokwenza amaviki amabili okugcina we-training marathon schedule schedule yakho. Ngakho-ke isimiso sakho se-post-marathon sakho seviki ezimbili singase sibonakale into enjengale:
Usuku 1: Usuku lweMarathon
Usuku 2: Ukuphumula noma ukugijima kwemaminithi angu-20 noma uhambe
Usuku lwesithathu: 20 iminithi ukugijima noma uhambe
Usuku 4: Ukuphumula noma imizuzu engama-30 elula yokuqeqesha
Usuku 5: 30 umzuzu wokugijima
Usuku 6: Ukuphumula
Usuku lwama-7: 30 umzuzu wokugijima
Usuku lwe-8: Ukuphumula noma imizuzu engama-30 elula yokuqeqeshwa
Usuku 9: ukugijima kwemizuzu engu-40
Usuku lwe-10: 3-4 miles
Usuku 11: Ukuphumula noma imizuzu engama-30 elula yokuqeqeshwa
Usuku lwe-12: 4-5 miles
Usuku 13: Ukuphumula
Usuku lwe-14: 6-8 miles
Basha i-Post-Marathon Blues
Isimo sakho sengqondo se-post-marathon kanjani? Kuyinto evamile ukuba uzizwe udangele noma ucindezelekile ngemuva kokuqeda umncintiswano, ngakho ungesabi uma uzizwa ngaleyo ndlela. Ekugcineni ufinyelele umgomo wesikhathi eside, ngakho-ke kuvamile ukuzizwa sengathi ungekho isiqondiso noma isisusa. Indlela engcono kakhulu yokwelapha i-post-race blues ukubeka umgomo omusha. Abaningi bokuqala bahamba ngezinyawo banquma ukuthi bafuna ukwenza enye ukuze bakwazi ukusebenza ekuthuthukiseni isikhathi sabo noma baqhube inkambo ehlukile. Uma ungathanda ukwenza enye i-marathon, zama ukukhetha eyodwa okungenani izinyanga eziyisithupha kude. Lokhu kukunika isikhathi esanele sokubuyiselwa - kokubili ngokwengqondo nangokomzimba - futhi uthathe ukuqeqeshwa kwakho ezingeni elilandelayo. Abanye abantu baqhuba umncintiswano wabo ozayo ngokushesha , kodwa bangase balande ukulimala nokushisa uma benquma ukwenza lokho.
Uma uzizwa uphisiwe nge-marathon isebenza noma uhlelo lwakho "luyekwenziwe futhi luyenziwe", ungase uthande ukucabanga ngezinhlobo ezahlukene zenselele. Ama-marathoners amaningi ashintshela ama-triathlons noma ukuqeqeshwa kwe-marathon ngoba bafuna umgomo obalulekile, kodwa bafuna okuthile okulula emzimbeni wabo. Noma, ungase unqume ukuthi ufuna ukusetha umgomo ongeyena umncintiswano, njengokusebenza izikhathi ezintathu ngesonto noma ukuthola iqembu eligijima ukuze usebenze nalo.
Ungakhohlwa ukugubha ukufezwa kwakho kwe-marathon nge- stopsake marathon , ubucwebe be-marathon , ezinye izingubo zokugijima ezintsha, noma omunye umvuzo.
Futhi ubone: