Ingabe kukhona umehluko endleleni abahamba ngezinyawo nabagijimi abaqeqesha ngayo umncintiswano? Ayikho umehluko embonweni we-mileage efakwe kwiseshini yokuqeqesha.
Njengabagijimi, udinga ukwakha ama-mileage okuhamba phambili futhi ukusuka lapho uthuthuke ukwandisa i-mileage ngesonto ngalinye, ekugcineni uhamba phambili ngaphambi kwe-marathon. Kulesi sigaba sizomboza:
- Izikhwama zeMarathon : funda ukuthi yiziphi izinhlobo zezicathulo ezingakuholela ekugcineni, futhi uhlele ukugqoka izimbhangqwana ezimbili ekuqeqeshweni!
- I-Base Mileage: Nakhu okudingeka ube khona ngaphambi kokuba uqale ukuqeqeshwa kwebanga elibi. Okokuqala, kufanele usetshenziselwe ukufaneleka ukuhamba zonke izinsuku futhi uhambe isikhathi eside ngesonto.
- I-Marathon I-Schedule Yokwakha I-Mileage : Uma usulungile, lesi simiso seviki ezingu-19 sizokwakha usuku lwakho olude kunazo zonke isonto ngalinye.
- UHlelo Lokuqeqesha I-Half-Marathon : Sebenzisa lesi simiso samasonto angu-16 ukulungiselela umncintiswano wesigamu 13.1-miles.
- Izinhlelo zeMarathon Coaching and Charity Programs : Ukuqeqesha kuyinkqubo ende. Ukuba nomqeqeshi, iqembu lokuqeqesha nokuqeqesha kungasiza. Ungase ufune ukujoyina ohlelweni lomncintiswano wokusiza olunikezela lokhu, ngokubuyisela imali yokuxhasa imali.
Yikuphi ukuqeqeshwa kweMarathon Kuwe
Ukubambisana ekuqeqesheni kwakho kubalulekile ekuqedeni i-marathon ngendlela enhle futhi kuvimbele ukulimala okuvamile kwamarathon . Ungakhetha ukuqeqesha ngokwakho, neqembu labangane, noma ujoyine iqembu noma iqembu ngokuqeqesha ngokuqondile imarathon.
Ukuqeqeshwa kusebenza ezingeni le-muscle wendawo, ukwakha izinombolo zemitochondria - izakhi ezikhiqiza amandla zamangqamuzana omzimba - kanye nenani lama-capillari eliletha igazi okwenziwe oksijini futhi lisuse ama-poisonous products. Nge-marathon, ufuna ukuqeqesha imisipha yakho emsebenzini we-aerobic nokukhuthazela, hhayi umsebenzi wokuqhuma wokuphakamisa isisindo.
Ukuqeqesha futhi kwakha amandla nenhliziyo yamaphaphu, okuvumela ukuba uthole igazi elenziwe nge-oksijeni ngendlela ephumelelayo ngokusebenzisa izicubu zakho nezicubu zakho.
Ifomu lokuhamba kanye nezobuchwepheshe beMarathon
Uma uqeqeshwa nge-marathon, isinyathelo sakho sokuqala kufanele kube ukuhlaziya ifomu lakho lokuhamba futhi uqinisekise ukuthi usebenzisa ukuhamba kahle nokuhamba kahle. Ungase ufune ukusebenzisa okufishane kwakho okusebenza ngaphakathi kweviki ukuze uqaphele ngokucophelela ifomu lakho.
Zihlasele ngokwakho amaphutha okuhamba ajwayelekile kanye nezinkinga. Ingabe uncike phambili noma ubuyele kakhulu? Uyabeka ikhanda lakho bese ubuka phansi? Ingabe imisipha yakho kanye namalungu akho kanye ne-back emuva emva kokuhamba?
Izindlela zokuhamba nezinkinga zokuhamba zingabangela ukulimala ngenkathi kuqeqeshwa futhi ngesikhathi se-marathon. Uzibophezele ekuqeqeshweni, ngakho-ke ungase uziqeqeshe ngendlela ehamba kahle ukuze umzimba wakho uhambe kahle futhi uzizwa ungcono.
- Indlela Yokuhamba Ngokushesha : Ifomu elihle lokuhamba le-marathon ukuhamba. Lokhu akusiyo ukuhlelwa komthetho okusemthethweni, kepha isebenzisa imishini emihle yomzimba yokuhamba ngesivinini esilinganiselwe.
- 10 Ukuhamba Amaphutha Wokugwema:: Uzofuna ukuthatha lezi zinto ngenhliziyo.