Lungisa i-13.1 Mile Half Marathon Walk
Yikuphi ukuqeqeshwa okudingayo ukuhamba umncintiswano wesigamu? I-marathon yesiqingatha ingamakhilomitha angu-13.1 noma amakhilomitha angu-21 ubude. Kuzothatha amahora amathathu kuya kwangu-4 ukuqedela ijubane elihamba phambili elihamba phambili. Uzodinga ukwakha ibanga lakho lokuhamba phezu kwezinyanga ezimbalwa ukuwela umgqa wokugcina uzizwa ukhululekile.
I-Mileage Base Ngaphambi Kokuqeda I-Marathon Training
Okokuqala, udinga ukwakha ukukhuthazela kwakho ukuhamba ukuze uqale isisekelo esihle se- mileage sokuhamba kahle ngamamayela angu-5 ukuya kwangu-7 ngesikhathi esisheshayo.
Yilokho okudingekayo okungenani ngaphambi kokuqala ukuqeqeshwa kwebanga elide elide lomncintiswano noma i-marathon.
Uma ukhona kuleyo nqanaba, kungenzeka ukuthi uyifinyelele ku-marathon ye-half-mile engu-13.1, kodwa mhlawumbe uzolimala. Uma ufuna ukuzizwa ukhululekile ekupheleni, kunokuba uxoxe nge- blisters , ama-aches, nezinhlungu, kufanele uqeqeshane nge-mileage ephakeme kanye ngesonto. Ngeke ufune ukwenza iphutha kabili.
I-Mileage Building ye-Half Marathon Hamba
Uma ususekelwe kahle isisekelo esihle, hamba usuku olude kanye ngesonto, kancane kancane ukwandisa i-mileage yakho. Abahambahamba benza kahle ngokukhulisa usuku lwabo olude ngamamayela amabili njalo emavikini amabili. Landela iShedyuli Yokuqeqesha I-Half-Marathon uma unamaviki angu-13 ukuqeqesha ngaphambi komcimbi wakho.
Ukuze uthole isimiso esifingqiwe, uma uhamba ngamamayela angu-7 manje, kufanele wenze usuku olude lwamamayela angu-9 kuleli sonto, bese uphindela emuva kumamayela angu-7 usuku olude kakhulu ngesonto elilandelayo. Bese ufake usuku olude lwamamayela angu-11 ngesonto elilandelayo.
Uma unesikhathi esengeziwe sokufaka kuso, hamba amakhilomitha angu-12 kuya kwangu-13 ukuhamba kwakho okude kweviki bese ugxila ekuhambeni. Bese uvumela amasonto angu-1 kuya kwangu-2 e-mileage ephansi ngaphambi komncintiswano wakho we-marathon.
Imiphumela emihle yokuqeqesha
Ngokukhulisa usuku lwakho olude ezinyathelweni, unikeza umzimba wakho isikhathi sokwakha ukukhuthazela futhi ujwayele ukuhamba isikhathi eside.
Lokhu kuzosiza ukuqinisa izinyawo zakho futhi ukusiza ngokukhuthazela ngesikhathi somcimbi.
I-Agony yezinyawo
Ungase ube umuntu ongeke athole amabhuleki ehamba ngezinyawo zakho ezijwayelekile. Kodwa uma ukwandisa ibanga lakho ekuqeqeshweni kwe-marathon yehafu, ungase uqale ukuba nale nkinga. Bona amasu okuvimbela amabhalter ukuze asetshenziswe kuma-mileage ephakeme. Ungase uthole nokuthi izicathulo ezinokukhwabanisa okuningi zizoholela ekubeni nokukhathala kwezinyawo nezinyawo uma uhamba ngezinga eliphezulu.
Ukuthuthwa kwamanzi kanye Namandla okunciphisa kuma-Longer Miles
Uma uhamba ngomjikelezo wesigamu, uzobe usendleleni eya emahoreni amathathu kuya kwamane. Ukuthola inani elifanele lokuphuza utshwala nokudla okudlayo kubaluleke kakhulu. Uzodinga ama-carbs ukuze uphethile umzimba wakho ngaleso sikhathi. Ukuhamba kwakho okude kuyisikhathi sokuzama lokhu futhi ulungile. Uma i-marathon yakho yesigamu inikeza isiphuzo sezemidlalo esikoleni kanye nokudla okulula, kungcono ukusebenzisa leyo mikhiqizo ekuqeqesheni kwakho okude ukuyobona ukuthi uyabekezelela yini.
I-Walker-Friendly Half Marathons
Udinga ukwazi ukuthi isikhathi sakho sokugcina kungenzeka kanjani ukuthi uqiniseke ukuthi ungena emncintiswaneni we-marathon uzokwazi ukuqeda ngaphambi kwesikhathi sokuqeda. Sebenzisa lezi zindlela ukubikezela isikhathi sakho sokuqeda .
Qaphela ukuthi akuwona wonke umncintiswano ohlelwe ukusiza abakwa-racers abahamba kancane. Kungcono ukwazi lokhu ngaphambi kokuba ubhalise. Bheka ukuthi ungathola kanjani i-marathon-friendly marathon noma isigamu se-marathon . Ngisho noma uthola owamukela abahambahambayo, ungathola ukuthi izinto zihlukile emkhawulweni womsila womncintiswano. Akuyona yonke into embi, kodwa ingaba yedwa futhi udinga ukulungele. Kuwukuhlakanipha ukuthwala amanzi akho kanye nokudla okulula, isibonelo, njengoba kungenzeka ukuthi baphume noma bafaka izinyathelo zokusekela ngesikhathi sokufinyelela kuzo.
Half Marathon and Marathon Isinyathelo ngesinyathelo Iseluleko
Thola ukuthi ungaqeqesha kanjani futhi uhambe umncintiswano wamarathon noma i-marathon, kuhlanganise nezeluleko ngezicathulo, izingubo zokugqoka, i-hydration, ukudla okulula ukudla, ama-schedule wokuqeqeshwa, namasu amathiphu omhlahlandlela wokufundisa ngokugcwele ukuze uqeqeshe ukuhamba nge-marathon noma isigamu se-marathon .
Zinike isikhathi esanele sokuqeqesha futhi usibheke ngokungathí sina, futhi maduzane uzoba nemali yokuphelisa imizamo yakho.