Ukuqeqesha iMarathon Yakho Yokuqala
Siyakuhalalisela ngesinqumo sakho sokuqeqesha umncintiswano wakho wokuqala! Lolu hlelo lokuqeqeshwa (bheka ithebula elingezansi) liphelele kumgijimi oqalayo kanye nomqhudelwano wesikhathi sokuqala onomgomo wokuqeda umjaho wamamitha angu-26.2. Ukuze uqale isimiso sokuqeqesha umqeqeshi we-marathon, kufanele usebenze okungenani izinyanga eziyisithupha futhi kufanele ube ne-mileage eyisisekelo yamamayela angu-12-15 ngesonto.
Ukuqeqeshwa kwe-marathon kuyinto enkulu, ngakho-ke kuhle ukucabanga ngokucophelela ngalokho okuhilelekile ekuqeqesheni. (Bheka: "Ngilungele Ukuqeqesha Nokugijima I-Marathon?" )
Uma isimiso esingezansi sibonakala sibulula kakhulu kuwe, zama lesi simiso sokuqala se-marathon noma uhlole amanye amashejuli okuqeqesha ama-marathon wezinye izinketho.
Uma ungakabi nenyama, vakashela udokotela wakho imvume yokudokotela ukuze uqeqeshe umncintiswano.
Ukuqala Ngesimiso Sokuqeqeshwa
Nakhu okumele ulindele ngesonto ngalinye phakathi nokuqeqeshwa kwakho kwe-marathon:
NgoMsombuluko: Iningi loMsombuluko yizinsuku zokuphumula . Ukuphumula kuqakathekile ekusebenzeni kwakho kokutakula nokulimala , ngakho ungazinaki izinsuku zokuphumula.
NgoLwesibili noLwesine: Ngemva kokufudumala kwakho , ugijimele ngesivinini esincane (esheshayo kunesisindo sakho eside) se-mileage ekhethiwe. Khuphuka phansi futhi welule ngemva kokugijima kwakho.
NgoLwesithathu NangoLwesihlanu: Yenza umsebenzi wokuqeqesha (CT) (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, njll) emzamweni onzima wokumamitha imizuzu engu-30 kuya ku-45.
Kuyasiza futhi ukwenza ukuqeqeshwa kwamandla omzimba jikelele okungenani kanye ngesonto. Uma unomuzwa onobucayi noma obuhlungu ngoLwesihlanu, thatha usuku lokuphumula. Kubalulekile ukuthi uzizwa uqine ngomsebenzi wakho wokugcina ngoMgqibelo.
Imigqibelo: Lona usuku lokuhamba kwakho okude okude kancane. Hamba i-mileage ekhethiwe ngezinga elilula, lokuxoxa .
Sebenzisa ukuphefumula kwakho njengomhlahlandlela wakho. Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele kahle ngesikhathi sokugijima kwakho isikhathi eside.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima okufushane kufanele kube lula (EZ), ijubane elikhululekile, elisiza ukukhulula imisipha yakho.
Qaphela: Ungashintsha izinsuku ukuze uhlele isimiso sakho. Vele uqiniseke ukuthi awukwenzi ukusebenza okubili noma okude isikhathi eside kwezinsuku ezimbili ngokulandelana.
IShedyuli Yokuqeqeshwa kweMarathon yabaqalayo
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 3 mi | CT | 3 mi | Ukuphumula | 4 mi | 3 mi EZ |
| 2 | Ukuphumula | 3 miles | Ukuphumula | 3 mi | CT noma Ukuphumula | 5 mi | 3 mi EZ |
| 3 | Ukuphumula | 3 mi | CT | 4 mi | CT noma Ukuphumula | 6 mi | 3 mi EZ |
| 4 | Ukuphumula | 3 mi | Ukuphumula | 4 mi | CT noma Ukuphumula | 4 mi | 3 mi EZ |
| 5 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 6 mi | 3 mi EZ |
| 6 | Ukuphumula | 4 mil | CT | 4 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 7 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 10 mi | 3 mi EZ |
| 8 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 9 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 12 mi | Ukuphumula |
| 10 | 4 mi EZ | 4 mi | Ukuphumula | 4 mi | CT noma Ukuphumula | 10 mi | 3 mi EZ |
| 11 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 14 mi | 3 mi EZ |
| 12 | Ukuphumula | 5 mi | CT | 5 mi | CT noma Ukuphumula | 10 mi | 3 mi EZ |
| 13 | Ukuphumula | 4 mi | CT | 5 mi | CT noma Ukuphumula | 16 mi | 3 mi EZ |
| 14 | Ukuphumula | 4 mi | CT | 5 mi | CT noma Ukuphumula | 12 mi | 3 mi EZ |
| 15 | Ukuphumula | 4 mi | CT | 5 mi | CT noma Ukuphumula | 18 mi | Ukuphumula |
| 16 | 3 mi EZ | 5 mi | Ukuphumula | 6 mi | CT noma Ukuphumula | 12 mi | 3 mi EZ |
| 17 | Ukuphumula | 4 mi | CT | 6 mi | CT noma Ukuphumula | 20 mi | 3 mi EZ |
| 18 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 12 mi | 3 mi EZ |
| 19 | Ukuphumula | 3 mi | Imizuzu engu-20 | 3 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 20 | Ukuphumula | 2 mi | Imizuzu engu-20 | Usuku Lokuphumula | Imizuzu engu-20 | Day Race! | Usuku Lokuphumula! |
I-FAQs Ngokuqeqeshwa kwe-Marathon
- Ngingabe Ngifaka Nini Izinketho Zami Zokugijima?
- Ingabe Kufanele Ngigijimise iMarathon Ngaphambi Kokugijima I-Marathon Egcwele?
- Kuyokwenzeka Kangakanani Ukuqalisa Umncintiswano?
- Ngabe Kulungile Ukugijima Ngokubuhlungu?
- Kufanele Ngidle Ngaphambi Kokugijimela Noma Ukuncintisana?
- Kungcono ukugijima ngaphandle noma ku-Treadmill?
- Kuthiwani Uma Ngifanele Ngiqede Ukuqeqesha?
- Ingabe Ngidinga Ukuphuza Iziphuzo Zezemidlalo Ngesikhathi Simijima Yami?
- Ingabe Ngidinga Ukudla Phakathi Nokugijima Kwami?
- Ngingazizwa Kanjani Ngilambile Konke Isikhathi?
- Ngigwema Kanjani Ukushaya I-Wall?
- Ngingakugwema Kanjani Ama-Cramp Muscle?
- Kungani I-Longest Yami Ihamba Ngama-20 Amamayela?
- Ngingakugwema Kanjani Ukumisa I-Bathroom Ngesikhathi Sokugijima?
- Ungathinta kanjani ngaphambi kweMarathon
Amathiphu wezinsuku zamaRace
- Okufanele Ukwenze Usuku Ngaphambi Kwemarathon
- Amathiphu Wokubhekana Ne-Pre-Race Jitters
- Ama-Rookie Marathon Amaphutha Wokugwema
- Amathiphu Ezingqondo Ukuze Uhambe Ngezizwe
- Indlela Yokuthatha Amanzi Kusuka Kwamanzi Ukuyeka
- Izitifiketi Zemijaho Yomgwaqo Amathiphu
- Izimpawulo Zemijaho Ejwayelekile
- Indlela Yokulinganisa Isikhathi Sakho Sokuhamba Kwemidlalo
- Ukuqala amathiphu womugqa
- Amathiphu Ezingqondo Zokugijima I-Marathon
- Indlela Yokubhekana Namaqembu Ezinhlanga
- I-Marathon Iseluleko sasekuseni
- Indlela yokusebenzisa i-Porta-Potties ngosuku lweRace