Qinisekisa ukuthi Ulungele iMarathon Yakho
Isikhathi eside yingxenye ebalulekile yokuqeqeshwa kwe-marathon. Ukugijima kwakho isikhathi eside yisikhathi eside kunazo zonke seviki futhi kufanele kwenziwe ngezinyathelo zokuxoxa , ngokuvamile ku-70-75% wama-HR amaningi. Iningi labalandeli be-marathon-in-training liphuma ngaphandle ngamamayela angu-20 ukuhamba kwabo isikhathi eside.
Nazi amathiphu okuqinisekisa ukuthi ukugijima kwakho isikhathi eside kukusiza ukukulungiselela kahle imarathon yakho, ngakho uzizwa ulungele futhi uqiniseka ngosuku lomncintiswano.
1 - Zama Izingubo Nokudla
Cabanga ukuthi isikhathi sakho siphila "isikhathi sokugqoka" se-marathon yakho. Ufuna uzame ukudla okuhlukile ekugijimeni, njengama-gel kagesi nama-chews , futhi ubone ukuthi yini okusebenza kahle kuwe. Futhi, zama ukuthola ukuthi izingubo zizwa zikhululekile kangakanani ukuze uqale ukuhlela ingubo yakho ye-marathon. Awufuni ukuzama noma yini emisha ngosuku lomncintiswano wama-marathon.
2 - Thatha It Easy Usuku Ngaphambi
Qinisekisa ukuthi uthola ukuphumula okuningi ebusuku, uhlose amahora angu-8 okulala. Ngosuku olulandelayo noma ezinsukwini ezimbili ngaphambi kokusebenza kwesikhathi eside kufanele kube usuku lokuphumula oluphelele. Uma uqeqesha usuku olulandelayo, kufanele kube lula noma ukuqeqeshwa.
Okuningi: Ingabe Izinsuku Zokuphumula Zidingeka Abagijimi?
3 - Yidla uphinde uphuze okuthile ngaphambi kokuba uqale
Kufanele udle ukudla okuncane cishe amahora angu-1 ukuya kwangu-2 ngaphambi kokuqala ukusebenza. Khetha into ephezulu kuma-carbohydrate futhi wehla kumafutha, fiber, namaprotheni. Ezinye izibonelo zokuhamba kahle kokuqala kokusebenza zihlanganisa: i-bagel enebhokisi le-peanut; ibhanana kanye nebha yamandla; noma isitsha sokudla okubandayo ngekomishi yobisi. Hlala kude nokudla okucebile, okunamafutha kakhulu noma okuphezulu, ngoba kungabangela ukucindezeleka kwamathumbu .
Okuningi: Okuphambili futhi Okubi kakhulu kokuPhelela kokudla
4 - Hydrate futhi Yidla Ngokufanele Ukuhola kuze Run
Izinsuku ezimbili ngaphambi kokuba ugijimise isikhathi eside (kanye ne-marathon yakho) kufanele kube yizinsuku eziphezulu ze-carb. Kufanele uqiniseke ukuthi ukwandisa amaphesenti ama-carbs ekudleni kwakho, hhayi ama-calories amaningi. I-Carbo-loading ayisho ukuthi kufanele udle amapuleti amathathu e-pasta we-dinner! Hlela okungenani ama-65% ama-khalori avela ku-carbs ngalezo zinsuku. Usengaba namaprotheni kodwa, isibonelo, kunokuba ube nenkukhu nelayisi, ube nerayisi nenkukhu. Phuza amanzi amaningi namanzi angenawo ama-non-alcoholic. Ukuphuza utshwala akugcini nje kuphela, kodwa kungakuvimbela ukuba ulale ubusuku obuhle.
Okuningi: Yini okufanele ngiyidle futhi ngiyiphuze ngaphambi kokugijima isikhathi eside?
5 - Yenza Ukuhamba Kwakho Okude Ngesikhathi Esifanayo NjengeMarathon Yakho
Qinisekisa ukuthi wenza ezinye zezinkampani zakho ezinde ngesikhathi esisodwa sosuku umncintiswano wangempela uzobanjelwa ukuzijwayeza ngokusebenza ngaleso sikhathi. Uzophinde uhlakulele isimiso sokuqala komjaho oyokwazi ukukwenza ngosuku lomncintiswano.
6 - Ungadluleli i-Mileage
Kumakhansela okuzithokozisa, izingozi zokusebenza ngaphezulu kwamamayela angaphezu kwangu-20 ngaphezulu kwezinzuzo ezingenzeka. Ngokuqinisekile akufanele ugijimise amakhilomitha angu-26.2 njengendlela yokuqeqesha ukuze uqiniseke ukuthi ungaqedela umncintiswano.
Okuningi: Kungani kuqeqeshwa ukuqeqeshwa kwama-Miles angu-20?
7 - Ukuzikhandla Izinqubo Zengqondo
Thatha isikhathi eside njengethuba lokusebenza kuwo wonke amasu angqondo engakusiza nge-marathon yakho. Zama ukusebenzisa isithombe, ukubuka, nokuzikhulumela ukuze uthuthukise ukuqina kwengqondo.
Okuningi:
8 - Phatha Izembatho Zakho Uma Uphelile
Yelula kancane emva kokugijima kwakho, futhi uma ungakwazi ukubekezelela, thatha i -bath yokuhlanza ukunciphisa ubuhlungu be-muscle nokukhathala. Kamuva ngosuku, ngakho-ke ukuhamba ngebhayisikili noma ukuhamba ngebhayisikili kulula ukukhipha imilenze yakho.