Ekugcineni lapha! Manje udinga ukulungela futhi uphume ngenkambo ye-marathon. Sizoqala nge-prep yakho yokugcina, bese uqhubekela phambili kumathiphu okuqhubekayo okuhamba nge-pacing, amanzi, nezokungena, futhi uwenze emgqeni wokugcina.
I-Marathon Yokugcina Ukulungiselela - Izinsuku Ezilodwa kuya Kwezimbili Ngaphambi Kokuhamba Kwakho
- Hlola ibalazwe lomzila futhi wazi lapho iziteshi zokusiza, iziteshi zamanzi, nezindlu zokuphumula zihambisana naleso sikole.
- Fundisisa imiyalelo yokugijima ukuze uqiniseke ukuthi uyazi ukuthi uqale kuphi, ncamashi isikhathi sokuthi uqalise uphinde uqale, uthathe izingxenye zesikhathi.
- Yazi kahle ngemigomo kanye namasu okuqondiswa komhlahlandlela wosuku lomncintiswano .
- Hlola isibikezelo sezulu bese ulungisa gear yakho ngokufanele .
Thola amathiphu okuhamba ngezinhlanga emvuleni . - Qinisekisa ukuthi izingubo zakho zezinsuku zamarathon kanye nezimpahla zihlanzekile futhi zomile.
- Hlela zonke izimoto zakho futhi uqiniseke ukuthi konke kulungile.
- Phakamisa izikhonkwane ezengeziwe zokuphepha ukuze uphayinise inombolo yakho yomncintiswano noma uphonse izingubo zakho ndawonye.
- Yidla ukudla okunomsoco we-carbohydrate , kepha ungadli lutho olusha.
- Yeka emuva ku-fiber kanye ne-roughage.
- Phuza amanzi amaningi futhi ugweme utshwala kanye ne-caffeine.
- Yazi indlela yakho eya endaweni yokuqala, ukupaka noma ukuhlelwa kwezokuthutha, futhi uhlele isikhathi sakho sokuhlela.
- Uma uhamba nabangani, qedela izinhlelo zakho bese uziqinisekisa kabusha. Uma uhlangana endaweni ethile ukuze uhambe ndawonye, qiniseka ukuthi uqonde ngqo ukuthi kuphi nokuthi nini.
- Hlala embhedeni eduze nesikhathi sakho esivamile, uhlose amahora angu-8 okulala.
Usuku lweMarathon Ukulungiselela
- Vuka isikhathi esanele sokulungiselela.
- Phuza ingilazi enkulu yamanzi (u-16 oz noma ngaphezulu) amahora amabili ngaphambi kokuqala kwesikhathi, ungabe uphinde uphinde uphuze kuze kube ngemva kokuqala komncintiswano. Lokhu kunikeza umzimba wakho isikhathi okwanele ukuze ususe amanzi angaphezulu ngaphandle kokuba wenze isitimela sokuqala sokuphumula.
- Qinisekisa ukuthi i-chip yokuhamba kwesikhathi nenamba ye-bib ifakwe kahle. Uma i-chip ihamba ngesihlangu sakho, funda ngokucophelela imiyalelo.
- Hlola gear yakho. Phonsa kunoma yiziphi izinto zokugcina ngomzuzu ezichazwe yisimo sezulu, njengeglavu.
- Faka i-sunscreen
- Iya endaweni yokuqala ngesikhatsi esiningi sokuthola ulwazi oluhle futhi uthole emgqeni wezindawo zokubeka endaweni eyodwa yokugcina.
- Qinisekisa ukuthi ukhona eqenjini elilungile nakwesokudla ekuqaleni, ikakhulukazi uma benesikhathi esithile noma indawo abahamba ngayo.
I-Pacing for Marathon Yakho Hamba
I-marathon iyisenzakalo sokukhuthazela. Uphonsela umzimba wakho kumkhawulo walo wokukhuthazela futhi udinga ukugcina amandla kulo lonke lo mcimbi ukuze wenze ngaphesheya komugqa wokumamatheka ngokumomotheka okukhulu khamera. Ngokuqeqeshwa kwakho, kufanele ube nomqondo omuhle wokuthi isikhathi sakho sokugcina siyoba nini nokuthi yisiphi isikhathi oyidingayo ukusetha.
Ukubikezela ijubane lakho
Kunezinhlobo ezimbalwa zamandla okugcina amandla:
- Ukuhamba okuqinile: Hlela ukusetha imizuzu efanayo ngehora elilodwa kulo lonke i-marathon. Lokhu kusho ukubambelela ekuqaleni, uma unamandla amaningi okushisa, futhi ulondoloze kuze kube sekupheleni.
- Ukuguqulwa okuphambene: Qala ngokuhamba kancane futhi ukwandise ijubane lakho phakathi komncintiswano, ugcwalise amamayela ekupheleni komncintiswano ngokushesha kunasekuqaleni. Lokhu kunzima kakhulu ukukwenza emkhakheni wamarathon.
- Kancane kancane, ngokushesha, sag: Lesi yisibonelo abantu abaningi abazozifeza. Qala ngezinga elihamba kancane futhi elizinzile ukufudumala ngamamayela ayisithupha okuqala. Ukwandisa ijubane lakho phakathi komncintiswano. Hlela u-sag ngemuva kwe-mile 21, eyenzeka kubantu abaningi.
Zama ukuhamba nge-pacing ngenkathi umkhuba wakho omude uhamba. Zinike isikhathi futhi wazi ukuthi ijubane lakho elizinzile lizizwa kanjani, ukuthi uphefumula kanjani, ukuthi uzizwa kanjani.
Kulula ukubanjwa ngenjabulo ekuqaleni komncintiswano njengoba iphakethe liphuka futhi ungadlula abanye. Kodwa ubambe iqhinga lakho.
Ungase ufune ukutshala izimoto ezihamba ngezinyawo ukuze uzenzele ijubane elithile noma uhlanganise izingoma zomculo ezisethempelini elungile.
Amanye ama-marathons awavumeli ama-headphone esikoleni, kodwa ngokusebenzisa umculo ngokuzijwayeza ungakwazi ukuziqeqesha futhi ukhumbule isigqi ngisho noma ungakwazi ukulalela phakathi nomncintiswano.
Buka ifomu lakho lokuhamba kulo lonke uhlanga. Hlola ngokwakho. Ingabe uncike phambili kakhulu noma ubuyele emuva? I-Overstriding? Hamba phansi noma uphonse phambili? Njengoba uthola amandla, ezinye zezindlela zakho ezimbi zokuhamba zingase zibuyele ekuhambeni kwakho. Babheke futhi uwalungise.
Indawo yokuphumula igxila eMarathon
Kungase kubonakale njengesihloko esibucayi manje, kepha akukho lutho olunzima ngalo ngesikhathi semarathon. Lungiselela ukusebenzisa izindlu zangasese eziphathekayo ngaphambi nangesikhathi se-marathon, ngoba yilokho okuvame ukutholakala emidlalweni emikhulu.
Ngokuvamile, lezi zingxenye ezihlanzekile, eziqashisayo eziqashisayo, hhayi lezo ezisezingeni elimnandi nelinamafutha owake wazisebenzisa emaphakathini ekuhambeni kwakho kokuqeqeshwa.
Fundisisa izinto zokuqala zokugijima ukuze ubone lapho izindlu zangasese zihlinzekwa khona phakathi kwenkambo futhi ekuqaleni nasekugcineni.
Sebenzisa Amakhoyili Okuqala Ukuqala : Imigqa ingase ibonakale ide, kodwa awulahlekelwa yimuphi isikhathi sokugijima esemthethweni ngaphambi kokuba uwele umzila wokuqala wokuncintisana, ngisho noma uqala ngemuva kwesibhamu sokuqala. Ngena emgqeni. Njengoba isibhamu sokuqala sisondela, abakwa-racers abaningi bazoshiya umugqa. Thatha isikhathi sakho, yenza ibhizinisi lakho, bese ucabanga ngokuwela umugqa wokuqala. Uma ugijima nomngani wakho, baphoqele ukuba benze okufanayo.
Uma ungakwazi ukugwema ukudingeka ukusebenzisa isethi yokuqala ye-porta-johns esikoleni, uzogcina imizuzu eminingana ngesikhathi sakho sokuqeda njengoba yilapho imigqa ide kakhulu khona. Yilapho bonke labo abashayeli bezinhlanga abaye banquma ukungasebenzisi izindlu zangasese zokuqala ezikweletini. Uma umlingani wakho we-marathon ungomunye wabo ...
Akukho Okusha Emini Yezinhlanga : Le mantra isebenza ngokukhethekile kulokho okudlayo nokuphuza esikoleni. Ungagumbuzeli ama-gel angejwayelekile ongawajwayele noma iziphuzo zezemidlalo abazinikela kulo mkhakha. Ucwaningo lokuphuza iziphuzo kanye nokudla okudlayo kuzokwethulwa eziteshini zosizo bese usebenzisa lezo zikhathi ngesikhathi uqeqeshwa. Bona ukuthi bakunika izimpande zesisu ngaphambi komncintiswano wangempela.
I-Porta-John Etiquette : Qaphela lapho useduze nomugqa wangaphambili ukuze ungachithi isikhathi noma usikhathaze labo abasemva kwakho. Bamba ngaphambi kokuvula umnyango ngisho noma kubonakala kungenalutho, njengoba ama-racers avame ukukhohlwa ukuvala umnyango. Khumbula ukukhiya umnyango ngokwakho. Ungalahleli udoti ngaphakathi kweJohn ngaphandle kwephepha langasese. Qaphela nge gear yakho ukuze ungalahlekelwa i-iPod yakho noma ucingo phansi kwetangi.
Ama-Racers enza noma yikuphi : Ngesikhathi se-marathon, abagibeli abaningi banesidingo esincane sokubaluleka komuntu siqu. Yonke imarathon inezindawo zayo lapho abantu (yebo, abesifazane kanye namadoda) bahamba bese bavele bavuthwe kancane noma ngaphezulu. Ngamarathon wami wokuqala, iqembu labesifazane lenza umbuthano epaki eduze komugqa wokuqala, lahla udoti futhi lwavuthwa. Yiba umakhelwane omuhle, ungasebenzisi igceke noma insimu yendawo yangasese.
Okushaqisayo nakakhulu: abancintisana beqiniso ngokuvamile abayeke ngisho, bavele bazimanya ngaphandle kokuhlukana. Angiyincoma lokhu, kodwa uma kwenzeka ingozi, okungenani ungangathi ungumncintiswano weqiniso.
Amageyimu oku-Pre-Race Strategies for Preparation:
- Nciphise inani le-fibre kanye ne-roughage ekudleni kwakho izinsuku ezintathu ezandulele i-marathon, kanye nezinhlamba ezifana nesinamoni noma izinongo ezishisayo. Ayikho ubhontshisi, akukho iklabishi, ayikho i-broccoli, ayikho i-salsa.
- Ama-bagels kanye nobhanana ama-carbohydrate amahle futhi kubonakala sengathi kuthatha isikhathi eside ukudlula emanzini.
- Gwema imikhiqizo yobisi ngosuku olungaphambi komncintiswano uma usola noma uyazi ukuthi une-lactose-engavumiyo.
- Uma uthola ukuhamba kwakho okude noma okusheshayo okubhekene nawo " emagqumeni omgijimi ," thatha i-Imodium noma enye imithi yokulwa nesifo sohudo ngaphambi komncintiswano.
- Paka iphepha elithile lezindlu zangasese bese usula ephaketheni lakho le-hip. I-porta-johns ivame ukuphuma. Ungase futhi ufuna ukuthwala ibhodlela elincane le-sanitizer.
- Yeka emuva kwe-caffeine ngosuku lomdlalo we-marathon, kokubili isitoreji se-stool kanye ne-diuretic.
- Phuza ingilazi yamanzi amabili ngaphambi kokuqala, bese ungaphuzi lutho kuze kube yilapho amanzi okuqala ayeka esikoleni.
- Ngena emgqeni ngesikhathi sokwenza isitimela sokugcina sokuphumula ngaphambi kokuqala kokuhamba.
Ama-Final Five Miles
Amakhilomitha amahlanu okugcina we-marathon yizona ezinzima kakhulu. Umzimba wakho ulungele ukuyeka. Uhamba isikhathi eside kunokuhamba komkhuba okude kakhulu. Kungenzeka ukuthi usungule ama-blister, noma uthole izinhlungu nezinhlungu ezintsha emilenzeni, ezinqulwini, emuva, entanyeni.
Konke ongagxila kulokho kungukuthi ibanga lokugcina. Lapha kuyeza, wehla phansi, umemezeli ubiza amagama nezinombolo, udlula ngaphansi komugqa futhi usuwenzile.
Uthola indondo yakho kanye nanoma yini enye okunye okukudlayo ukukugeza. Abangane abaqhoshayo bamba isithombe sakho.
Izinto 10 Okumele Uyenze Lapho Uwela Ngayo I-Marathon Finish Line
- Okokuqala, umzimba wakho uzopholisa ngokumangalisayo, ngisho nosuku olushisayo. Ama-marathon amaningi ahlinzeka ngengubo yesikhala ekugcineni. Sebenzisa, okungenani imizuzu engu-15 yokuqala. Uma uqala ukuthuthumela ngokungalawuleki noma uzizwe ukhululekile, bonisa uphawu lwezokwelapha ezivela ezikhulwini zomncintiswano.
- Phuza - Uzodinga ukugcwalisa amanzi akho kanye namanzi.
- Yidla - Uma ukudla kunikelwa ekugcineni, zama ukudla okuthile okuncane.
- Qhubeka uhamba ngezinyanga zokuqala ezingu-5-10, uhambahamba kancane kancane.
- Ngemuva kwemizuzu engu-10, vuka izinyawo zakho futhi uphakamise imilenze yakho uma kungenzeka.
- Ingabe ukuzihlalisa noma ukusiza umngane wakho, ukuhlalisa ngokucophelela emivimbo emide enhliziyweni yakho.
- Hamba emilenzeni yakho ngamanzi abandayo noma uwafake nge-bag esikhwameni ukuze ulethe ukuvuvukala.
- Ungalulazi - Imisipha yakho iyoba yinkimbinkimbi kakhulu futhi ibhekene nokulimala nje kude. Ukubambezela lapho besesimweni kungabangela ukulimala.
- Phuza, uphuze, uphuze. Amajosi noma izidakamizwa ezingezona ukudla okuneziphuzo zizothatha isikhundla samanzi kanye ne-carbohydrate. Gwema utshwala ne-caffeine.
- Thola ukudla kwangempela ihora emva kwe-marathon, njengoba nje ukuthatha ushukela kungabangela isicanucanu. Ubhanana, i-yogurt, ne-crackers kuhle ukuqala.