Usanda kuqeda umncintiswano wesigamu - siyakuhalalisela! Mhlawumbe usuvele ucabanga ngokwenza omunye, noma mhlawumbe ucabanga ukuthi uzobambelela emidlalweni emifushane kusuka manje. Kungakhathaliseki ukuthi imigomo yakho yesikhathi esizayo ingaba yini, isinyathelo sokuqala nesibaluleke kunazo zonke ngemuva kwe-marathon yomzuzu ukugxila ekutheni uthola kabusha.
I-Half Marathon Ukubuyiselwa - Ukuqeda NgeSonto Lokuqala
Ukuphumula kwakho kwe- marathon ukuqala kuqala uma usuwela lowo mgca wokugcina , ngakho qinisekisa ukuthi uyazinakekela.
(Futhi ungakhohlwa ukugubha ukufeza kwakho!) Ungagcini ekuqedeni kabusha ekugcineni futhi uthole isiphuzo esibandakanya amaprotheni, i-carbs kanye nosawoti omncane. Kuzosiza imisipha yakho nezinhlelo zamandla ukululameka.
Lalela umzimba wakho futhi uqiniseke ukuthi uthola ukuphumula okuningi phakathi kwezinsuku ezimbalwa zokuqala ngemuva kwe-marathon. Ungase ube nemisipha enamahloni namajoyini amancane ngezinsuku ezimbalwa, kodwa kufanele uzizwe ungcono usuku ngalunye. Qinisekisa ukuthi udla ukudla okunomsoco onamaprotheni amaningi ukusiza ukulungisa imisipha yakho. Hlala kahle-hydrated ngakho umzimba wakho unamanzi okwanele wokukhipha imfucuza futhi ulethe izakhi emisipha yakho. Ukugubha kakhulu utshwala kungenza kube yinto engcolisayo - ukusho nje!
Ungabuyela ekusebenzeni usuku olulandelayo emva komncintiswano (noma kamuva uma ungazizwa uthanda ukusebenza okwamanje), kodwa ungabuyeli emuva ekuqeqesheni okujulile. Umzimba wakho usalungisa umonakalo kusuka ekuqeqeshweni kwakho nasemncintiswaneni.
Ngisho noma uzwa ubuhlungu obukhulu futhi buyiselwe, kufanele uwenze kube lula isonto noma amabili. Uma usuzwa ubuhlungu ngesonto ngemuva kwe-marathon, ungase udingeke ubone umuthi wenyama noma udokotela wezemidlalo.
Ngingakugijima Kangakanani Ngesikhathi Ngiphinde Ngifinyelele Emgqeni WaseMarathon?
Ngemva kokuqeda umncintiswano wesigamu, abanye abagijimi banquma ukuthi bafuna ukuthatha ikhefu ekusebenzeni isikhathi esisodwa noma eziningana ngaphambi kokuba babuyele ekuqeqesheni.
Abanye abagijimi bathatha isigamu se-marathon bug futhi banqume ukuthi bafuna omunye maduzane.
I-Reverse Taper Ngemuva kweMarathon
Uma unquma ukuthi ufuna ukuqhubeka nokuqeqeshwa, yenza "i-reverse taper" yamaviki amabili ngemuva kwe-marathon. Phakathi nenkathi yakho yokugudluza i- marathon ye-marathon, kancane kancane unciphisa i-mileage yakho. Manje sekuyisikhathi sokwakha kancane kancane ngokwenza amaviki amabili okugcina we-training half-marathon training schedule yakho. Ngakho-ke isimiso sakho samasonto amabili se-post-half marathon singase sibonakale into enjengale. (Konke kugijima ngendlela elula.)
Usuku 1: Umncintiswano wesiqingatha somncintiswano
Usuku 2: Ukuphumula noma ukugijima kwemizuzu engu-20 noma uhambe
Usuku lwesithathu: ukugijima kwemizuzu engu-20 noma uhambe
Usuku 4: Ukuphumula noma imizuzu engama-30 elula yokuqeqesha
Usuku 5: ukugijima kwemizuzu engu-30
Usuku 6: Ukuphumula
Usuku lwama-7: 4 - 5 amamayela
Usuku lwe-8: Ukuphumula noma imizuzu engama-30 elula yokuqeqeshwa
Usuku 9: ukugijima kwemizuzu engu-40
Usuku 10: 3 - 4 amamayela
Usuku 11: Ukuphumula noma imizuzu engama-30 elula yokuqeqeshwa
Usuku 12: 4 - 5 amamayela
Usuku 13: Ukuphumula
Usuku lwe-14: 8 - 10
Uma usuqedile kule nkathi yezinyanga ezimbili, ungagxuma ngokuphepha ohlelweni lokuqeqeshwa kwe-marathon ngesonto elifanele.
Futhi ubone: