Amathiphu angu-5 Wokuqalisa Ukuhlukana Okubi Ukuthola Imiphumela Emihle

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Wonke umgijimi ufuna PR. (Kwabangewona abagijimi, lokho kukhuluma ngobuhlanga ngokushaya irekhodi lakho.) Kepha kaningi, imizamo esheshayo iphenduka izinhlanga ezibuhlungu esikhundleni samarekhodi aphukile. Uyini ukhiye wokuhamba ku-half-marathon ephelele? Ukuba negethivu-okungukuthi, ukuqhuba ukuhlukana okunegethivu. Ngemijaho engaphezu kwemizuzu eyi-15, ukwahlukana okungalungile-ukugijima isigamu sesibili somjaho ngokushesha ukwedlula okokuqala-kuzoba nezikhathi ezinesivinini. Khomba ukuqalisa ingxenye yokuqala ufike kancane ngamaphesenti amabili kunengxenye yesibili.

"Kufanele kube yinto yesibili ukugijima ngale ndlela," kusho uGreg McMillan, umbhali owaziwayo, usosayensi wokuzivocavoca umzimba, nomqeqeshi eMcMillan Running. "Ngiyayithanda i-mantra yokuqeqesha 'imayela lokugcina, imayela elihamba phambili.'" (Ukuze uthole iziqubulo ezikhuthazayo, hlola ama-mantra ashukumisayo abaqeqeshi abaphezulu ayi-16 athola imiphumela!) Ngani? "Kulula kakhulu ukuqala kancane futhi uqede ngokushesha kunenye indlela!" kusho u-Jason Fitzgerald, umgijimi webanga le-2:39, umqeqeshi, nomsunguli we-Strength Running. Ngokuvamile, abagijimi basuka ngokushesha kakhulu, bezama "ukubhanga" isikhathi-isu abaningi abalisebenzisayo ukuze bazinikeze umcamelo ekupheleni komncintiswano. Ibhizinisi eliyingozi, futhi elikubeka endaweni yokuthi uphahlazeke bese usha emamayela akamuva, ususebenzise zonke izitolo zakho zamandla ezitholakalayo.

Ukuhlose ukwehlukaniswa okungekuhle cishe njalo kuyisu elingcono. Kungakhathaliseki ukuthi iyini imigomo yakho, ukugijima ukuze ugijime isigamu sesibili esisheshayo kuzokusiza ukuthi uyifinyelele. Khohlwa isikhathi "sebhange" futhi uzozisindisa wena kusuka "ekushayekeni nasekusheni." Nakhu ukuthi ungaziqeqesha kanjani ukusebenzisa okungalungile ukuze ube nokuhlangenwe nakho okuhle ngosuku lomjaho.

Zijwayeze Ukugijimisa Izikhala Ezimbi Ekuqeqesheni

Ukuqedela ukugijima kwamasonto onke ngokuhlukana okungalungile kuzosiza ukujwayela umzimba wakho ukuthi usebenze ngokushesha ngenkathi ukhathele futhi faka umkhuba emilenzeni nasemaphashini akho. UMcMillan uphakamisa ukuqedela amaphesenti angama-75 okuqala koqeqesho oluqhutshwa ngejubane elilula, lokuxoxa, bese ulikhuphula ngejubane lakho lomjaho we-10K noma ngokushesha kwekota yokugcina. Enye inketho ukuhlukanisa ukuzivocavoca kwakho kube yizintathu. Uma usebenzisa imizuzu engama-30, jima imizuzu yokuqala eyi-10 ngesivinini esincane kakhulu, i-10 emaphakathi ngejubane eliphakathi nendawo, futhi eyokugcina eyi-10 ngokushesha. "Lokhu kuvivinya umzimba kusiza ukukufundisa ukuthi ukuphi 'ulayini wakho obomvu'," kusho uMcMillan.

Ungakwazi ukuzijwayeza ukuqhubekela phambili ngokugijima okude okulula. Qala ngokunensa futhi ungene ezingeni elifanele. "Amamayela ambalwa wokugcina ungawasheshisa kancane uma uzizwa kahle, uqede ekugcineni okusheshayo kwebanga lakho elilula," kusho uFitzgerald. (Udinga ishejuli yokuqeqeshwa? Thola uhlelo lokuqeqeshwa kwe-half marathon olukulungele!)

Njalo ngemva kwesonto, yenza isikhathi sakho eside ukuthi "usheshe uqede," uqedele amamayela ambalwa wokugcina ngejubane lakho lomjaho wezinhloso. Uma usebenzisa imizuzu engama-90, sebenzisa imizuzu yokuqala engama-60 kuye kwengama-75 ngejubane lakho elijwayelekile lokuziqeqesha, kodwa shesha ngokuqhubekayo ngaphezu kwemizuzu engu-15 kuya kwengu-30 edlule. "Kuyindlela ejabulisayo yokuqeda!" Kusho uMcMillan. Kunoma imuphi umjikelezo wokuqeqesha, beka umkhawulo ekugijimeni kwakho okusheshayo kube ngamanani amathathu kuya kwamahlanu, ngoba athengisa kakhulu.

Qalisa Ukuhlukana Okubi Emjahweni Wokushuna

"Imijaho yokuzilolonga ibaluleke ngendlela eyisimanga hhayi nje ukunqoba ama-jitters osuku lomjaho, kepha futhi nokuzijwayeza ukulungiselela umjaho, ukuthola isilinganiso esifanele semizimba yakho, nokusiza ukwenza kahle ikhono lomjaho," kusho uFitzgerald. Uma umjaho wakho wegoli kuwu-half-marathon, khetha umjaho wamamayela angu-10K kuya kwangu-10 amasonto amathathu kuya kwamane ngaphambi kosuku olukhulu. Uma ugijima imarathon, hlela i-half-marathon amasonto amane kuya kwayisithupha ngaphambi kokuthi uhlele ukugijima u-26.2. (Futhi ukulungisa umzimba wakho kuyingxenye yempi kuphela-uzodinga nalolu hlelo lokuqeqeshwa kwe-marathon yengqondo.)

"Inhloso yale mijaho yokulungiselela akuhlangene nesikhathi sokuqeda," kusho uMcMillan. Kunalokho, gxila ku- Kanjani uyawugijima umjaho." Okusho ukuthi: Zijwayeze ukuqala kancane phakathi kwesixuku sabanye abagijimi, izibukeli ezikuhalaliselayo, kanye nayo yonke enye injabulo elethwa lolo suku lomjaho. Uma ugijima u-10K, uMcMillan uthi, gijima amamayela amane okuqala ijubane lomgomo we-half-marathon, bese usheshisa ngaphezu kwamamayela wokugcina angu-2.2 ukuqeda ukuqina. Uzoba nethuba elingcono lokubethela ijubane lakho legoli nokuhlukaniswa okungalungile ngosuku olukhulu.

Qhubeka ekhasini elilandelayo ukuthola amanye amathiphu ochwepheshe amathathu!

Zibekele Umgomo Ongokoqobo

"Uma ijubane lakho lenhloso lishesha kunalokho okwaziyo ukugijima, cishe ngeke ukwazi ukuhlukanisa phakathi," kusho uFitzgerald. Sebenzisa umshini wokubala wokulingana komjaho ukusetha umgomo osuselwa kumjaho wakho wokuzilolonga noma ukuqeqeshwa okunzima okuqhutshwa ibanga elifushane. Okuthile okufana ne-McMillan's Running Calculator ku-inthanethi noma uhlelo lokusebenza lwe-McRun lwe-iOS ne-Android kuzokusiza ukuthi uxhume izikhathi ezidlule zomjaho ukuze ukhethe umgomo ongokoqobo.

Ekuqeqeshweni, yenza ukuzivocavoca ngejubane lokulinganisa-njengamamayela amathathu kuya kwayisithupha kumjaho womjaho wemarathon-ukubhoboza ithempeli emzimbeni wakho. "Ukuhambisana kakhulu nejubane lakho lamagoli kukusiza ukuthi ugweme ukuqala ngokushesha okukhulu ngenxa yenjabulo yosuku lomjaho," kusho uMcMillan.

Qala Ngenensa Ngosuku Lomjaho

Lapho isibhamu sokuqala siqhuma, melana nesilingo sokuqhuma. Qala ngejubane cishe imizuzwana eyi-10 kuye kwengu-20 ehamba kancane kunesikhathi segoli lakho. Kucabange njengokufudumala. Ngemva kwemayela elilodwa noma amabili, zijwayelane nesivinini sakho somgomo. "Izinhlanga kufanele zizizwe zilula kwikota yokuqala, iphakathi nendawo kanzima phakathi, futhi inzima kakhulu kwikota yokugcina," kusho uMcMillan. Ngakho-ke uma uhlose i-2: 15 half-marathon-a 10: 18 ijubane-ukugijima uye kumamayela amathathu okuqala ngejubane le-10: 30, bese uqhubekela phambili ngejubane lakho le-10: 18 lamamayela aphakathi. "Lokhu kushiya ithuba elanele lokusheshisa ebangeni lamakhilomitha okugcina kuye kwamamitha amathathu, ngoba ngeke ushise ngamandla amaningi nangophethiloli ekuqaleni komjaho," kusho uFitzgerald.

Uma udinga usizo, qala ubuyele emuva ephaketheni noma ngeqembu elihamba kancane kunalokho obujwayele ukuziphoqa ukuthi uhambe kancane. Kepha khumbula: "Ukujaha kugxile kakhulu engqondweni kunomzimba," kusho uMcMillan. "Kumelwe ukukhumbule lokho wena baphethe. "

Yenza i-Game Yakho ibhekane

"Ukuqeda ngokushesha kungokwengqondo," kusho uFitzgerald. "Kubalulekile ukwethemba ukuqeqeshwa okwenzile futhi wamukele umuzwa wokugijima ngokushesha emilenzeni ekhathele, ebuhlungu."

Ukuqeda umjaho ngokushesha ukwedlula owuqalile akulula. Kepha yilokho ozokuqeqeshela kona, futhi kubuhlungu kakhulu kunokunye. Thembela okukhonjiswa yisayensi-ukuthi ukuqala kancane kancane kukusiza ukuthi uhambe ngokushesha ekugcineni. Uphefumulelwe ukushaya umgwaqo? Bhalisela imijaho yabesifazane ehamba phambili eyi-10 ezweni!

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