Imigomo Eyi-10 Yokugijima Okufanele Uyenze ngo-2015

-Delile

• Ngena Kalula Onyakeni Omusha
• Qalisa Okudlula Okwenze Ngonyaka Ophelile
• Sebenza Kanzima, Dlala Kanzima
• Beka Kuqala Ukuvinjelwa Kokulimala
• Bhalisela Umjaho Womgomo
• Yakha Umzimba Womjaho
• Volontiya Emjahweni
• Zibize Ngomgijimi
• Thola Umngane Ogijimayo
• Qalisa kabusha uhlu lwakho lokudlalayo
• Buyekeza kwe-

Uma ufunda lokhu, sibheja ukuthi ungumgijimi-kungakhathaliseki ukuthi unekhono kangakanani, noma ukuthi usunesikhathi eside kangakanani ukwenza. Kulo nyaka, buyekeza izinqumo zakho zikaNcibijane ngemigomo ehloselwe ukukwenza umgijimi ophelele. Izinqumo ezigxila ekuhambeni ngokushesha zingakusethela ukukhungatheka phansi komgwaqo. Impela, isivinini siyinto wonke umgijimi afuna ukuthuthuka, futhi kungaba yingxenye yokuhlela kwakho uNcibijane, kodwa imigomo ephinde igxile ekuqeqesheni, abangani, nokuzijabulisa kuzokwenza u-2015 wakho ube yimpumelelo-futhi ujabule. (Uyafuna futhi ukubeka imigomo embalwa engagijimi? Bheka Izinqumo zethu Eziphezulu Ezingu-25 Ezilula Ukuzifeza Zonyaka Omusha.)

Ngena Kalula Onyakeni Omusha

"Ukugijima kungumdlalo wentuthuko ekhulayo, hhayi ukweqa," kusho uPete Magill, ophethe irekhodi likazwelonke lamaqembu eminyaka yobudala kahlanu futhi ongumbhali we Yakha Umzimba Wakho Wokugijima: Uhlelo Lokuqina Komzimba Wabo Bonke Abagijimi Bebanga, kusuka kuma-Milers kuya ku-Ultramarathoners-Run Farther, Ngokushesha, nangokuLimala. "Izinqumo kufanele zigxile ezinyangeni zokuthuthuka kancane kancane, futhi zenqabe isimo sengqondo sekamu lokuqeqeshwa lamasonto noma izinsuku eziyaluzayo." Ikakhulukazi uma umusha kulo mdlalo, cabanga ngonyaka njengokugijima kwamamayela ayi-12 bese unquma ukuphatha uJanuwari njengemayela lakho lokuzifudumeza. Khomba ukugijima zonke izinsuku imizuzu eyi-15 kuye kwengama-30, unamakhefu amaningi ohambo. Uma imizuzu engu-30 isinethezekile, engeza eminye imizuzu emi-5 njalo ngenyanga noma ngaphezulu ekugijimeni kwakho okude kakhulu.

Qalisa Okudlula Okwenze Ngonyaka Ophelile

Uma ungumgijimi ongumakadebona, indlela engcono yokwenza ngcono ukuqhubeka nokushaya umgwaqo. "Ukugijima kakhulu kuyindlela elula nephumelela kunazo zonke yokuba umgijimi ongcono," kusho uJason Karp, Ph.D., isazi sokuzivocavoca umzimba nomlobi Ukuqhuba iMarathon YamaDummies. "Kodwa ukuthi, 'Ngizogijima ngaphezulu' akusebenzi njengesisombululo." UKarp uphakamisa ukukhomba ngamamayela ayi-10 kuye kwangama-20 wamamayela amaningi kunalawo owawahlanganisa ngonyaka odlule, nokuxazulula ukugijima okungenani izinsuku ezintathu ngesonto. Ukukhetha inani elithile lezinsuku bese unamathela kulo kuzokusiza uhlangabezane nalezo zinhloso zemayela. (Hey abagibeli bemarathoni: Ufuna Inselele Yokufaneleka Kwangempela? Zama Ukugijima Imijaho Emi-3 Ngempelasonto Eyodwa.)

Sebenza Kanzima, Dlala Kanzima

Abagijimi abaningi bazibekela umgomo wokushaya isikhathi sabo esingcono kakhulu ebangeni elithile. Kodwa kungenzeka ukuthi uzibekela ukwehluleka uma kuwukuphela kokugxila kwakho. "Kuningi esingaphezu kwamandla ethu, ngosuku lomjaho nakuzo zonke izifundo zokuziqeqesha, futhi kuyihlazo ukufaka unyaka enyameni njengokulahlekelwa uma ungafezekisi leyo njongo eyodwa," kusho uChris Heuisler, umqeqeshi osebenzayo I-Westin Hotels & Resorts 'RunWESTIN concierge. Ingabe lokho kusho ukuthi akufanele ufinyelele umgomo oqinile njengokungcono kakhulu komuntu siqu? "Akunjalo. Izinjongo ezicacile, zokuvelela zingakhuthaza kakhulu. Kodwa zivumelanise okungenani nesinye isinqumo esingafinyelelwa kalula." Bhanqa igoli lesikhathi esimnyama nokumhlophe nento elula njengokugijima umjaho ngemvunulo noma ukuthatha i-runk.

Beka Kuqala Ukuvinjelwa Kokulimala

"Ukuvikeleka kokulimala kuyisimo esicabanga ngemuva kwabagijimi abaningi, okuyiphutha elikhulu," kusho uJason Fitzgerald, umqeqeshi oqinisekisiwe we-USA Track & Field futhi ongumsunguli weStrength Running. "Kumele yakhelwe kulolu qeqesho uqobo." Zinqumele ukusukumela phezulu mayelana nokuvimbela ukulimala esikhundleni sokusabela lapho kuvela izinhlungu. Lokhu kubandakanya ukulala ngokwanele nokusebenzisa i-foam roller yanoma iyiphi imisipha eqinile noma ebuhlungu, kusho uFitzgerald. Okubaluleke nakakhulu, uncoma ukuthi "sandwiching" igijime phakathi kokufudumala okunamandla okuhlanganisa ukwanga ngamadolo, abaqwali bezintaba, nokushwitshwa kwemilenze - kanye nemizuzu eyi-10 kuya kwengama-30 yokuzivocavoca okuyisisekelo njengamapulangwe, amabhuloho, izinja zezinyoni nokunye ukunyakaza. "Uma ucabanga ukuthi awunaso isikhathi somsebenzi wokuvikela, kuzodingeka uthole isikhathi sokulimala," kuxwayisa uFitzgerald. (Bona okuningi Kwezindlela Ezinhle Zokugwema Ukulimala Ngenkathi Uqeqeshelwa I-Marathon.)

Bhalisela Umjaho Womgomo

Ukuba nosuku ekhalendeni ozosebenzela kulo kungakhuthaza ngendlela emangalisayo. Bhalisela umjaho ozokujabulisa futhi ozokukhuthaza ukuthi uqhubeke nokuzilolonga, kungakhathaliseki ukuthi ukuheha kwebanga elisha, umcimbi wohlu lwamabhakede, noma umjaho endaweni obuhlale ufuna ukuyivakashela. Uma ujwayele ukubhekana nama-half-marathon, kungani ungaqondi umjaho wemayela futhi usebenze ngesivinini? Uma ungakaze ugijime ngaphambili, bhalisela i-5K ezinyangeni ezimbalwa, noma enye nje yezinhlanga ezihamba phambili e-U.S. Kodwa awukwazi nje ukubhalisa; nawe kufanele uziqeqeshe. "Abagijimi abanesipiliyoni bavame ukukhomba umjaho oyinselelo njengesikhuthazo sonyaka omusha wokuziqeqesha," kusho uMagill. "Inkinga nje ukuthi bavame ukukhohlwa ukwakha umzimba ozokwazi ukubhekana nomjaho omusha." Yilapho isinqumo sethu esilandelayo singena khona.

Yakha Umzimba Womjaho

Ubhalisele lowo mjaho? “Kubagijimi abanolwazi, umgomo akufanele kube ukuqeda ibanga lomjaho; kufanele kube ukuwenza kahle ngokwakha umzimba okwazi ukumelana nebanga lomjaho kanye nejubane lomjaho,” kusho uMagill. Uma ungumgijimi othuthukile oshaya umgandayo izinsuku ezine kuya kweziyisithupha ngeviki, xazulula ukwakha umzimba wakho wokugijima kulo nyaka ngokungeza usuku olulodwa noma ezimbili ngesonto lokuhamba kanye nokuzivocavoca okunamandla njengokukweqa, ukubopha, nokukhahlela ama-butt ekusebenzeni kwakho okuvamile . Faka phakathi usuku olulodwa lweviki olufushane, kodwa oluphindaphindayo lwamagquma. Isibonelo, uMagill uphakamisa ama-surges ayisithupha wamamitha angama-50 kumaphesenti angama-90 omzamo wakho omkhulu ngemizuzu emibili noma emithathu yokutakula. Futhi hlela usuku olulodwa lwezikhawu zejubane, njengemizuliswano eyisithupha yemizuzu emibili ngejubane lomjaho we-5K ngemizuzu emithathu yokugijima phakathi kokuphindayo. (Futhi kungakwenza usheshe! Thola ukuthi Ungashefa kanjani Iminithi Emayini Yakho.)

Volontiya Emjahweni

Uma uke wagijima umjaho, uthole inkomishi yamanzi noma indondo yomqedeli kuvolontiya. Bangumgogodla wabasebenzi bezinsuku zomjaho. Kodwa benza okungaphezu kwalokho, okuhlanganisa ukuhlela, ukuhlanza, ukuhlela izifundo, ukuphatha imithwalo, ukuhambisa ukudla namanzi, ukujabula nokusiza abagijimi abavela ezigodini kuze kube sekugcineni. Emcimbini omkhulu onjenge-marathon, bazofaka amashifu wamahora angu-8 futhi kwesinye isikhathi kube kubude. Ukungena ezinhlwini zabo kungenye yezinto ezanelisa kakhulu ongayenza njengomgijimi. "Ubuyisela emphakathini osebenzayo okuxhasayo futhi okushayelayo," kusho uHeuisler. Uzobona futhi uthokozele umsebenzi onzima ongena ngokuzithandela. Futhi, ukuboleka isandla kwabanye abantu ngenkathi begijima kungahle kukhuthaze ukuqeqeshwa kwakho.

Zibize Ngomgijimi

Cishe abantu abayizigidi ezingama-50 bagijime okungenani izinsuku ezingama-50-cishe kanye ngesonto- ngo-2013, kepha abaningi abazicabangi njengabagijimi. Zinqumele ukushintsha lokho kulo nyaka ngokubheka ukuthi ungubani nokuthi wenzani, esikhundleni sokuthi ungubani nokuthi yini ongakwazi ukuyenza. "Ukuzakhela ukukhuluma okuhle nokugubha umphumela omuhle owodwa njalo ngemuva kokuzivocavoca kuzokubeka empumelelweni yokufaneleka," kusho uJenny Hadfield, umqeqeshi, umbhali wephephandaba nomlobi we Ukugijimela Ukufa. Uma ukushaya umgandayo kuyingxenye ejwayelekile futhi ebalulekile yendlela yakho yokuzivocavoca umzimba - noma ngabe ushesha kangakanani noma ukude kangakanani, nokuthi ngabe ubhalisela imijaho noma cha - yisikhathi sokuqala ukubanga isihloko. Kalula, uma ugijima, ungumgijimi. Yamukela.

Thola Umngane Ogijimayo

Uma uhlala ugijima wedwa, nquma ukuthola umngane ogijimayo noma ujoyine iqembu noma iqembu. Usengaqhuba okunye kokuzivocavoca kwakho uwedwa, kepha ucwaningo lukhombisa ukuthi ukuqeqeshwa nabanye abantu kuthuthukisa ukusebenza. Isifundo esisodwa kufayela le- Ijenali Yezesayensi Yezenhlalo bathole ukuthi abantu ababehamba ngebhayisikili nomuntu abambona efanelekile bazivocavoca kakhulu kunalapho besebenza bebodwa. Futhi ucwaningo lushicilelwe ephephabhukwini Ezemidlalo, Ukuzivocavoca, nokusebenza kwengqondo ithole ukuthi abagijimi nabagijimi abahamba kancane emicimbini ngayinye bakhombise ukuthuthuka okukhulu lapho bencintisana neqembu. Ngakho-ke thola umlingani ogijimayo noma unikele ngokusheshisa umngane wakho emjahweni ozayo. Ungahle ube umgijimi ongcono.

Qalisa kabusha uhlu lwakho lokudlalayo

Ukulalela umculo ngaphambi, ngesikhathi nangemuva kokuqalisa kwakho kungathuthukisa ukusebenza kwakho nokululama okusheshayo, ngokusho kocwaningo lwamuva olushicilelwe ku- Ijenali Yokucwaninga Amandla Nezimo. Abaphenyi bathole ukuthi ukulalela izingoma ezikhuthazayo ngaphambi komzila wesikhathi esingu-5K kusize ukumpompa abagijimi ngezikhathi ezisheshayo. Umculo opholile kamuva nawo wabasiza ukuba balulame ngokushesha. Kepha ukulalela umculo ngesikhathi sokuzivocavoca kube nomthelela omkhulu. Ufuna ukuhamba ngokushesha kakhulu? Qopha izingoma ezihamba kancane, kodwa ezikhuthazayo, ezikhiqize imiphumela esheshayo. Ngakho-ke nquma ukungeza ugqozi oluthile ohlelweni lwakho, ngaphambi, phakathi, noma ngemva kokugijima ngohlu lwadlalwayo olusha. Futhi ungakhohlwa ama-slow jam! (Bheka izingoma eziyishumi ezidume kakhulu zokuzivocavoca zika-2014.)

Buyekeza kwe-