Inyanga ngaphambi kwe-marathon, udinga ukugxila ezintweni ezimbili: ukungena ezinsukwini zakho zokuqeqesha ezindala ngamamayela angu-18 kuya kwangu-22, kanye ne-shakedown yokugcina yezimpahla zakho, izicathulo, izingubo zokugqoka kanye nokudla okulula.
Izinsuku ezide kakhulu
Ngenyanga yokugcina ngaphambi kwe-marathon, udinga ukwenza usuku lwakho olude kakhulu lokuqeqeshwa lwamamayela angu-18-20, olulandela i-taper yamaviki amabili ukuya kwamathathu. Ngesikhathi se-taper, i-mileage yakho ende kunazo zonke akufanele ibe ngaphezu kwamamayela angu-13 noma amakhilomitha angu-21.
Kusuka kokuhlangenwe nakho kwami, into ebaluleke kakhulu ukungena kulolo suku olude. Uma unamaviki amahlanu, ungafaka usuku olude olungamakhilomitha angu-2 ngaphezulu kwebanga lakho elide kakhulu, futhi ngemuva kweviki lokutakula elimamayela angu-13, bese uhamba ngezinsuku eziyi-18 kuya kwangu-20, ushiya izinsuku ezingu-14 ngaphambi kwe-marathon. Uma unamaviki amane kuphela, yenza usuku olude lwama-kilometra elingaphezu kwamamayela angu-2 ngaphezu kwe-mileage yakho eyedlule kunazo zonke, futhi ngemva kwesonto wenze olunye uhambo olude olungamamitha angu-2 ngaphezulu kwalokho, ushiye izinsuku ezingu-14 ngaphambi kwe-marathon.
Izibonelo:
- Usuku olude kakhulu lokuqeqesha oludlule: amamayela angu-14. Yenza ukuhamba ngamamayela angu-16, ulinde okungenani ngesonto, yenza uhambo lwamamayela angu-18.
- Usuku olude kakhulu lokuqeqesha oludlule: amamayela angu-12. Yenza uhambo oluhamba ngamamayela angu-14, ulinde ngesonto, yenza uhambo olungamayela angu-16 ukuya kwangu-18.
- I-Marathon Yokuqeqesha
- IsiHlelo Sokuqeqeshwa Kwama-Marathon Half
Imiphumela Yezinsuku Zokuqeqesha Okude
Lezi zinsuku ezide kakhulu ezihamba kancane zilungisa izinyawo zakho emkhakheni we-marathon, kanye nokuhlola umdlalo wakho wengqondo.
Ungase uthole ukuthungula, ukushayela , noma enye intukuthelo kuleli banga ukuthi awukude. Ungase uhlele ukumisa massage usuku emva kokuhamba okude njengoba ungathola ukuthi amahlombe akho, emuva, nangentamo akhohlise kusukela emahoreni abe endaweni eyodwa yomzimba.
Isivinini
Ukuqeqeshwa kwezinyawo akubaluleke kakhulu ngokumelene nokwenza ibanga.
Kulesi sigaba, ungase ukhathazeke ngesikhatsi sakho sokuqeda i-marathon. Kodwa uzohlala uhamba ngokushesha emncintiswaneni wangempela. Ungase ufune ukusebenzisa i-10K (6 miles) yokuqala yosuku lwakho olude ukuze uzijimise ngesinqindi sakho samarathon. Kodwa ungazami ukugcina lokho phakathi nosuku lwakho olude lokuqeqesha.
I-Tapering
Ngezimpelasonto ezimbili ngaphambi kwe-marathon yakho, nqamula i-mileage yakho ngesigamu ukuze ufinyelele umphumela wokuphetha . Inikeza umzimba wakho ithuba lokuphumula okuphelele nokulungisa. Ibuye ivumela umzimba ukuthi uguqule imisipha ephuthumayo yokwenza imisipha ngokusheshayo , futhi ikunikeze isivinini esiphambukayo ngesikhathi se-marathon yangempela. Zinikeze ngempelasonto elula ekuhambeni komncintiswano (kuze kube ngamamayela angu-10 ngesikhathi sokugijima) ngempelasonto ngaphambi komncintiswano.
Izinwele zeMarathon
Izicathulo zakho ze-marathon kufanele zibe namamayela angaba ngu-80 kuya kwangu-150 kuzo, iziqongqo. Awufuni ukugqoka izicathulo ezintsha ze-marathon, kodwa awufuni ukugqoka izicathulo ezifile, noma. Kungcono ukuqala izicathulo zakho ze-marathon ezinyangeni ngaphambi kwe-marathon, uzihlukanise ezindaweni eziphansi, bese uqeqesha kuzo okungenani ukuhamba kwakho okude kakhulu.
I-Marathon Gear
Yonke into ozoyigqoka ngesikhathi se-marathon kufanele ifakwe phakathi nezinsuku zakho zokuqeqesha. Ungagqoki lutho olusha, isikhathi, for the marathon. Lena yithuba lakho lokugcina ukuqinisekisa ukuthi zonke izinto zisebenza kahle kuwe ngaphezu kwebanga elide.
I-Marathon Ukudla nokuphuza kwezemidlalo
Kubalulekile ukuvivinya ukudla okudlalwa kwe-marathon kanye nezinhlobo zokuphuza ezokuphuza ezemidlalo ezitholakala emarathon ngesikhathi sezinsuku zakho zokuqeqesha. Lesi yisikhathi sokuthola ukuthi ungakwazi yini ukubekezelela i-gel energy yezemidlalo noma ngabe isiphuzo sezemidlalo abazobasakaza sinikeza ubuhlungu besisu. Ngokuvamile i-marathon izofaka lokho okuyisebenzisayo kuwebhusayithi yabo. Uma kungenjalo, i-imeyili noma shayela umqondisi womncintiswano bese ucela.
AbakwaMarathon Abangane
Ukhathala nobuhlungu be-marathon zizovivinya amakhono akho ezentengiselwano kuze kube sekugcineni. Uma uzoba umngane nomngani, kubalulekile ukuqeqesha nalowo muntu ngezinsuku zakho zokuqeqesha.
Vula futhi uthembekile naye mayelana nokuthi yiluphi uhlobo lokusekela okuhambisanayo (noma ukuntuleka kwalo) ozokwenza futhi ulindele ngokubuyisela. Ingabe nonke nizoyeka endlini yangasese ephathekayo lapho umuntu eyidinga? Ingabe uzohlukanisa uma izinyathelo zakho zihlukile? Ingabe uthola umngane wakho ecasula ngamamayela angu-12? Ingabe bobabili nizofaka i-headphone futhi nijabulele umculo kunokuba nixoxe? Woza esivumelwaneni kusengaphambili ngokuthi uzokwenzani uma nonke niphelile futhi nibuhlungu futhi omunye ehamba ngamandla kunomunye. Hlola lokhu konke kusengaphambili ngezinyawo zakho ezide. Wonke umuntu manje uyazi ukuthi angakhulumi nami nge-Mile 18.
Ukuqeqeshwa Kwengqondo
Kuyinto evamile ukuthi uzoya enyangeni yokugcina uzizwa ungakulungele futhi ufaneleke ukuhluleka. Kodwa uma ungenza izinsuku ezintathu ezindala njengoba ngiphakamisa, ukuzethemba kwakho kuzokhuliswa ukuze ukwazi "ukukhipha" lawo mahora okugcina ngesikhathi semarathon. Umzimba wakho uzokuthwala kahle kuze kube seMile 21. Emva kwalokho, kuyinkululeko enkulu ukuqeda.
Lungela usuku lweMidlalo yamaRace Weather
Hlola ukubona ukuthi isimo sezulu singase sibe kanjani ngosuku lomncintiswano bese uzama gear ongayidinga kulezo zimo. Isitimela ngesikhathi sosuku lo mncintiswano uzobanjwa. Uma kungumjaho wobusuku , uzofuna ukuzama ukusebenzisa i-headlamp noma i-flashlight.
> Imithombo:
I-Bosquet, uLaurent; UMonpetit, uJonathan; U-Arvisais, uDenis; I-Mujika, i-Inigo: "Imiphumela ye-Tapering kuMsebenzi: I-Meta-Ukuhlaziywa. Imithi & Isayensi Yezemidlalo Nokuzivocavoca 39 (8): 1358-1365, Agasti 2007.