Uthatha i-flyer ethembisa ukuthi izokuthatha kusukela embhedeni ukuya emgqeni wokugcina we-marathon ezinyangeni eziyisithupha nje. Noma, ubhalisa ukuze wenze umncintiswano ngehlelo lomncintiswano wothando, ezinyangeni eziyisithupha nje kokubili ukuqeqeshwa nokukhulisa izinkulungwane zamaRandi. Abaqondisi beMarathon baxwayisa ukuthi babona inani labantu abakhokha kulokhu.
Marathon Beginners: Thatha izinyanga ezingu-18, hhayi amaviki angu-18 ukuqeqesha
Uma ungumfokazi wokuzivocavoca umzimba njalo, udinga ukwakha i-base mileage kuqala, ngaphambi kokuqala ukuqeqeshwa kwe-marathon.
Kuwukuhlakanipha ukuthatha unyaka ogcwele ukuqala ukuhamba ngokujwayelekile noma ukugijima ngaphambi kokuqala uhlelo lokuqeqesha i-marathon. Inkambo yami yokuqeqeshwa kwe-marathon isonto elide elingama-19, kodwa kuthatha ukuthi ulokhu uhamba njalo kuze kube yizinkulungwane eziyisithupha ngaphambi kokuba uqale.
Uma ngempela uqale ukugijima noma ukuhamba, zinike izinyanga eziyisithupha ngonyaka ukuze uqale ukwakha i-base mileage yakho. Qala uhlelo olufana nohlelo lwami lwe- 30-Day Quick Walking Plan .
I-Risks Training Marathon
Ukuhamba noma ukugijima kwamamitha ayisithupha kudinga kokubili izinyanga eziyisisekelo zokwakha - nokuqapha. I-mileage ende idinga izingozi eziningi zezinto ezilula njenge- blisters nokulimala ngokweqile njenge-ankotibial band syndrome, ukuphazamiseka kokucindezeleka, kanye ne- fastaitis plantar .
Abaqondisi beMarathon bathi babona ukulahleka okungaba ngu-75% kulabo abhalisa ohlelweni lokuqeqesha ama-marathon noma uhlelo lokuqeqesha ama-marathon, okuphakeme kakhulu kunezinga lokulahla kwabantu ababhalisa ama marathons abo.
Kuningi kakhulu, okusheshayo kakhulu
Inkinga yokuqala ebonwayo yilabo abazama okuningi kakhulu, ngokusheshisa kakhulu - abayena abagijimi abavamile noma abahambahambayo, kodwa bayagxuma ekuqeqeshweni kwe-marathon njengengxenye yohlelo losizo noma njengomgomo wokuzilolonga. Ngaphandle kwesisekelo, basengozini enkulu yokulimala .
Ukuqeqesha okunganele - Ukunamathela kuHlelo
Inkinga yesibili yilabo abafaka lezi zinhlelo kodwa bengalandeli ngokuqinile isimiso.
Uhlelo oluhle lokuqeqeshwa kwe-marathon lusekelwe emavikini amakhulu kakhulu futhi amasonto alula, ehlukile. Abanye abantu abakaze bafaka amaseshini amade okwanele - kuvamile ukuwazwa bathi abazange baqeqeshe ngaphesheya kwesigamu-marathon ibanga. Lokhu kuyisethaphu sokulimala. Abanye badlula amasonto ngokuphelele futhi bazame ukuhamba amabanga kakhulu kakhulu ngezinga labo lokuqeqesha, futhi futhi banengozi enkulu yokulimala.
I-Marathon Training Training Out
Ukukhathala kuyisici esikhulu lapho abantu bengena ohlelweni lokuqeqesha ama-marathon ngaphandle kokulungiselela ngokwanele. Ukuzibophezela okudingekayo ukuqeqeshwa kahle kusho ukuthi usuku olulodwa njalo ngempelasonto kufanele lunikezelwe emaleage amade nesikhathi esivela emndenini.
I-Charity Trap
Abahamba ngezinyathelo abazojoyina ohlelweni lwemiklomelo yokusiza bangase balahle ngoba bengakwazi ukukhipha imali edingekayo yokubambisa imali ukuze bahlanganyele ohlelweni lwabo, noma ngabe baqeqeshwe ngokugcwele ngokomzimba. Bangahle baphume ohlelweni losizo futhi benze umncintiswano ngesinye isinye, kodwa bazizwe benecala ngokuhluleka ukuhlangabezana nezidingo zezimali.
Okuyingozi kakhulu labo abaye bakhuphula imali, kodwa bangenzi ukuqeqeshwa okuhambayo noma okugijima. Bazizwa befunwa ngabanikeli babo ukuba bahambe futhi baqede umncintiswano abangakulungele wona ngokwenyama.
Kuwukuhlakanipha ukuthi i-marathoner yezosizo ithembisa kuphela ukugcwalisa lokho abangakwenza ngokuphepha, ngaphandle kokudela impilo yabo.
Ama-Marathons angakalungi
I-marathon ngayinye inemingcele yesikhathi sayo. Abaqondisi beMarathon abavela eNarth Valley Marathon kanye neBig Sur Sur Marathon kumele baqale kabusha umgwaqo wezimoto ngaphakathi kwehora elibekiwe, bese bebeka isikhathi sabo sokuqeda ngokufanele. Kodwa-ke, unyaka ngamunye abona abagijimi abangakulungele kude nokuphela abenqaba ukutholwa yizimoto ezihamba phambili. Lokhu kubeka engozini ikhono labo lokusingatha le marathon eminyakeni ezayo. Kubeka engozini laba bagijimi ngoba leyo migwaqo ayinayo amahlombe afanelekayo kokubili abagijimi kanye nomgwaqo.
Ukuphela komsebenzi wabaqondisi bobuhlanga kungase kube ukufuna ubufakazi bokuthi isikhathi sokuqala se-marathon noma i-marathon-marathon, esivimbela imicimbi yabo isikhathi sokuqala.
Khetha i-Half-Marathon Esikhundleni salokho
Labo abafuna umgomo omuhle wokuqeqesha abanenyanga eziyisithupha kuphela okufanele baqale ukuqeqeshwa kufanele bakhethe i-marathon-marathon. Amakhilomitha angu-13.1 we-half-marathon yinselelo kubo bobabili abahamba ngezinyawo nabagijimi, nokho kuwumgomo ophephile owenzela abaqalayo. Izinhlelo eziningi zosizo zivuselela lokhu futhi zengeza isigamu-marathons ohlwini lwabo lokukhetha.