Igama elithi "ukuhlukaniswa okungalungile" libhekisela ekusebenzeni isigamu sesibili somncintiswano ngokushesha kunomzuzu wokuqala. Kuyindlela yokuzikhandla yokugijima kanye nezinye zezemidlalo njengokubhukuda. Ungenza ukuhlukaniswa okungalungile kunoma yikuphi ukuhamba komncintiswano, kusuka ku-5K kuya kuma-marathons, futhi ukuyisebenzisa ukuze uqeqeshe futhi ugijima. Ijwayele ukusetshenziselwa njengeqhinga lokugijima emidlalweni ebanga elide njengengxenye yomzuzu noma i-marathon ephelele.
Isibonelo, uma uqhuba i-marathon futhi ugijima amakhilomitha angu-13.1 wokuqala ngo-2: 1: 46, bese ugijima ngamakhilomitha angu-13.1 ngo-1: 59:30, ugijima ukuhlukaniswa okungalungile.
Ukuhlukaniswa okungalungile kuvame ukubizwa ngokuthi indlela ekahle yokugijima umjaho omude njengengxenye yesiqingatha noma i-marathon ephelele. Abagijimi abaningi benza okuphambene ngokuphuma ngokushesha kakhulu ekuqaleni, bese behla kancane kakhulu engxenyeni yesibili yomncintiswano. Kuyinto iphutha evamile ngoba uzizwa uphumule futhi uqinile ekuqaleni, ngakho-ke kuyalingeka ukuphuma ngokushesha. Abagijimi bacabanga ukuthi "bafaka isikhathi ebhange," kodwa leli qhinga liphindaphinda libuyele emuva, njengoba lishisa ngamandla abo agciniwe engxenyeni yokuqala futhi bazizwa bekhathele emakhilomitha okugcina.
Ukuthola ukuhlukaniswa okungalungile kudinga ukuqeqeshwa nokuziphatha okuningi, kokubili ekuqeqesheni kanye nomncintiswano ngokwawo. Abantu abaningi abakwazi ukukwenza emncintiswaneni wabo wokuqala. Kodwa, ngokujwayelekile, uma ungabamba futhi ugcine amandla akho engxenyeni yokuqala yomncintiswano ukuze ukwazi ukugijima ngokushesha ngesiqingatha sesibili, uzokwenza konke okungcono kakhulu.
Positives
Ukuhamba okunamandla okukhulu ekuqaleni komncintiswano kunika imisipha yakho isikhathi esiningi sokufudumala . Izinhlanga eziningi eziningi zigcwele kakhulu emakhilomheni ambalwa okuqala, ngakho-ke kungenzeka ukuthi uhamba kancane kancane. Ukuqalisa ukuhlukaniswa okungafani nakho kunciphisa ingozi yakho yokushaya udonga ngasekupheleni kwebanga eliyingxenye yesigamu noma i-marathon egcwele.
Ngaphezu kwalokho, ukugijima ngokushesha futhi kunamandla engxenyeni yesibili yomncintiswano kuyinto ejabulisayo kakhulu kunokwesaba nokungena emakhilomitha okugcina.
Ama-Negatives
Izinhlelo ezinhle kakhulu zokugijima zabagijimi zivame ukungena. Udinga ukukwazi ukuhlala ngokunembile ngesivinini ukuze uzame nokuhlukana okungalungile. Kufanele usebenzise uhlelo lokusebenza lohlelo lokusebenza noma i-Garmin ukuqinisekisa ukuthi uhamba ngendlela oyilwela ngayo.
Ukugijimela kancane kancane emncintiswaneni wamakhilomitha amade kungase kube nzima ngoba uzomuzwa ugcwele amandla futhi ungase udikibale ukuthi abanye abagijimi bayadlula. Ukuqalisa isigamu sokuhlukanisa okungalungile noma i-marathon ephelele kudinga ukubekezela okuningi futhi kungaba yinkinga enzima yengqondo yokuvala.
Enye indlela yokuziphendulela yukuthi indawo yezemfundo noma izimo zingase zingahambi kahle ekusebenziseni ukuhlukaniswa okungalungile. Ngenkathi kungenzeka ukuthi ubambe iqhaza lesigamu sokuqala senkambo, ungathola ukuthi umoya, ukushisa, ukuphelelwa amandla kwamanzi, amagquma, izintambo zomgijimi noma ezinye izici zikhulisa amakhanda abo amabi ngemuva kwengxenye yenkambo. Manje awukwazi ukusheshisa ukuya ekuhambeni kwakho okuhlukanisiwe okungahleliwe.
Hlanganisa ama-Splits angalungile
Uma uhlela ukusebenzisa uhlelo lokuhlukana lokuhlukana okungahambisani ngosuku lomncintiswano, yenzeni ekuqeqesheni kwakho. Hlela ukuqedela ezinye zezinkampani zakho eside ngokuthatha ijubane lesigamu sesibili sokugijima kwakho.
Ungasebenzisa amasu ngezinye zokugijima okufutshane, futhi. Kanye ngeviki, yenza omunye wakho omfishane ugijimela ngezinga elilula lesigamu sokuqala bese uyithatha kuze kufike ekuhambeni okuhlosiwe kwe-marathon yesiqingatha sesibili. Ukuqeda ukuqina phakathi nokuqeqeshwa akugcini nje ukukulungisa ngokwengqondo nangokwenyama ukuhlukana okungahambi ngosuku lomncintiswano, kodwa kuzophinde kukhulise ukuzethemba kwakho konke okusebenzayo.
Umthombo:
I-Santos-Lozano A, i-Collado PS, u-Foster C, u-Lucia A, i-Garatachea N. Ithonya lobulili kanye nezinga lokuhlelwa kwe-marathon pacing strategy. Ukuqonda okuvela emncintiswaneni waseNew York City. I-Int J Sports Med. 2014 Oct; 35 (11): 933-8. i-doi: 10.1055 / s-0034-1367048.