Isheduli Yokuqeqeshwa Kwamaviki Ayisi-10

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Uyemukelwa kuhlelo lwakho olusemthethweni lokuqeqeshwa lomjaho oyingxenye ye-marathon evela kubagijimi be-New York Road! Noma ngabe inhloso yakho ishaya isikhashana noma ukuqeda nje, lolu hlelo lwenzelwe ukufundisa nokukukhuthaza ukuthi uqedele uhhafu wemarathon. Ukugijima kungaba okungaphezulu kakhulu kwemodi yokuzivocavoca, futhi emasontweni ayi-10 alandelayo, uthola amathuba angama-50-60 okuthola lokhu. (Follow @AliOnTheRun1, UmumoUmbhali wokuqeqesha umjaho, njengoba esebenzisa lolu hlelo ukuqeqeshela iBrooklyn Half!)

Lolu hlelo olulinganiselwe lwenzelwe impilo yomgijimi onengqondo yokugijimisana, izingane, njll., Benesifiso sokuzenzela okuthile (Abagijimi abavamile bangafuna ukuzama lolu hlelo lokuqeqeshwa lwe-12-Week Half-Marathon esikhundleni.) Siyabona ukuthi awuzimisele ukulahla zonke izinto empilweni yakho ukuze ugijime noma uzivocavoca, ngakho-ke lolu hlelo lwenzelwe lokhu engqondweni. Qaphela ukuthi ukugcizelela kwakho okukhulu kuleli sonto lokuqala lokuqeqeshwa ukufunda izindlela zakho zokuqeqesha namazinga akho ahlukene omzamo. Ukugijima ngendlela efanele kubalulekile ekuqeqeshweni okuhlakaniphile nokugwema ukulimala.

Mayelana nokugijima:

Ukugijima okuvamile kuzokwakha iphesenti elikhulu lakho konke ukugijima okuya engxenyeni yemarathon, ngakho-ke ungacabangi ngalawa ma-run njengokuchitha isikhathi. Basebenza ngenhloso njengezinsuku zokuzivocavoca. Ukugijima ngejubane elifanele kuyisihluthulelo sokuthola umfutho we-aerobic hhayi ukukhathala okukhulu. Emavikini ambalwa okuqala okuqeqeshwa, isiphakamiso sethu siwukuba ugijime ibanga elihamba kancane lezinyathelo ozinqumile, futhi njengoba uqina ngokwengeziwe phakathi nalolu hlelo, uzoqala ukugijima ngebanga elisheshayo lezinyathelo ezinqunyiwe. Yingakho sidale ububanzi bejubane. Izinyathelo zakho zizoshintsha kancane isonto nesonto kuya ngomgomo wokuqeqeshwa walelo sonto. Kungcono ukuhlala kulawa mazinga amabanga ngoba enziwe ngokwezifiso ngokuya ngomlando wakho wokuqeqesha nomjaho! Njengoba ungena kulolu hlelo, zama ukuthola ukulingana okuhle kwejubane ukusuka kububanzi obunikeziwe. Lawa ma-run kufanele abe ngu-6 kwayi-10 esikalini sakho somzamo obonwayo.

Kwe Run Run AYF (Njengoba Uzizwa), ushiya iwashi nezingcindezi ngemuva bese ugijima ngoba ukujabulela ukugijima, hhayi ngoba uziqeqesha.

I-Fartlek iyagijima aklanyelwe ngokukhethekile ukujova ukujima kwejubane ekugijimeni kwebanga. Lokhu kukuvumela ukuthi usebenze ngomsebenzi wejubane ngenkathi usagxile ekukhuthazeleni okuqondene nohhafu wemarathon. Lokhu kuzivocavoca kuyinselele ngoba umzimba wakho kufanele ululame phakathi kwezigaba ezisheshayo ngenkathi usebenza. Kubalulekile ukufundisa umzimba ukuthi ululame ngejubane lokugijima elilula. Lokhu kuzovumela umzimba wakho ukuthi usebenze kahle, okuzokwenza ijubane le-marathon libonakale lilula futhi likuvumela ukuthi uligcine isikhathi eside.

Izinsuku ze-Flex esikhundleni sokugijima kwakho ngeseshini yokuqeqeshwa okuphambene noma usuku lokuphumula. Izikhathi zokuqeqesha ezinqamulelayo nazo zingukuzivocavoca nge-aerobic, okusho ukuthi lezo zikhathi zebhayisikili zingasiza isikhathi sakho semarathon. Wonke umuntu uphendula ngendlela ehlukile, ngakho-ke kunzima ukunquma umphumela, uma ukhona, ukuthi ukukhetha kwakho ukuthi yini okufanele ukwenze nge-Flex Days kuzoba nawo engxenyeni yesikhathi sakho semarathon. Ungacabangi ukuthi kuyinto embi ngempela ukuthatha izinsuku ezimbili zokuphumula (ikakhulukazi njengoba ubusebenza ngaphansi kwezinsuku eziyisi-6 ngesonto njengamanje; isincomo sethu wukusuka)! Uma uwela ukuqeqeshwa, hamba imizuzu engama-56-60 cishe ngeleveli efanayo yokuqina. Uma ukhetha ukusuka, ungakwenzi ukugijima okungabanjwanga ezinsukwini zakho ezisele ezisebenzayo. Manje uzogijima amamayela angama-37 kuleli sonto.

Ukugijima okude: kulo lonke lolu hlelo lokuqeqesha, sizobe sifaka phakathi ukusebenza okuhamba ngokushesha ngaphakathi kwe-Long Runs yakho. .

I-Tempo Workouts ama-run-state aqhubekayo agijimayo-njengesiqingatha semarathon. Isimo esimile sisho ukuthi sifuna ukubushelelezi ngokuhambahamba kwethu nangomzamo wethu. Uma uqedela ingxenye yakho ye-tempo yokuzivocavoca futhi uzizwa sengathi ubungeke ugijime esinye isinyathelo, uzobe usugijime kakhulu.

Ukugijima okululazinjalo nje, zinhle futhi zikhululekile. Gcina lokhu kugijima ezindaweni ezithambile uma kungenzeka futhi ugcine ijubane likhululekile! Elinye iphutha elivame kakhulu labagijimi alihambi kalula kulokhu kugijima. Lokhu kwaziwa njengephutha lokuqeqesha. Amaphutha okuqeqesha ayisona sizathu esikhulu sokulimala okuningi kokugijima. Konke ukugijima kunenjongo futhi namuhla kuwukusiza umlenze wakho ukuba ululame ngokwandisa ukugeleza kwegazi emisipha yakho. Hlakanipha futhi ukugcine kulula. (Vimbela ukulimala ngokwakha umzimba ophansi osekelanayo ngale-Strength Workout yabagijimi.)

Ngosuku lomjaho, unezinto eziningi ezandleni zakho. Ungazilungiselela, ungazi inkambo nendawo yayo, ungazi izinyathelo zakho, ungazi isu lakho, ungagqoka izingubo ezifanele zesimo sezulu, uhlu luyaqhubeka nokuqhubeka. Kodwa ongeke ukwazi ukuthi uzozizwa kanjani phakathi namamayela ayi-13.1 alandelayo. Leyo yinjabulo nesizathu salezo zimvemvane ekuseni ngomjaho. Siyethemba ukuthi ngalolu hlelo, uzongena emzileni wokuqala uqinisekile ukuthi ungumdlali onobuhlakani nobukhali kunamasonto ayishumi edlule.

Dawuniloda Uhlelo Lokuqeqesha Abagijimi Be-New York Road lwamaviki ayi-10 lapha

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