Siyini Isikhathi Esimaphakathi SeMarathon?
-Delile
- Isikhathi esimaphakathi
- Isilinganiso ngeminyaka
- Isikhathi seMarathon ngeminyaka nobulili
- Isilinganiso sabaqalayo
- Ijubane elimaphakathi
- Amathiphu okushesha
- Shintshashintsha ukusebenzisa kwakho
- Thuthukisa amandla namandla
- Qaphela inqubekela phambili
- Gijimela ukukhuthazela
- Thola iqembu
- Hlanganisa ukucabanga nokuphumula
- Yiba nesisindo somzimba esinempilo futhi udle kahle
- Ukusebenza kwejubane kweMarathon
- Qeqesha ijubane
- Ukuqeqeshwa isikhawu
- Ukuqeqeshwa kweTabata
- Ukuqeqeshwa kweTempo
- UHill uyagijima
- Landelela izinyathelo zakho
- Okubalulekile
Uma ungumgijimi okhuthele futhi ukujabulela ukuncintisana emijahweni, ungahle ubeke izinto zakho ngokugijima amamayela we-26.2 wemarathon.
Ukuqeqeshela nokuqhuba umncintiswano kuyimpumelelo ephawulekayo. Jabulela ukusebenza kwakho kungakhathalekile isikhathi sakho.
Kodwa-ke, kungokwemvelo ukufuna ukwazi izikhathi ezijwayelekile ukubona ukuthi uhlangana kanjani nabanye abagijimi.
Ungasebenzisa izilinganiso zemarathon ukubona lapho ungena khona noma ukuzizwa lapho ufuna ukuncika khona kubudala bakho, ubulili, nezinga lokuqina.
Ngaphesheya kwebhodi, iningi labantu liqeda imarathon ngamahora ama-4 kuye kwayi-5, ngesilinganiso semayela lesikhathi semizuzu eyi-9 kuye kwayi-11.5.
Isikhathi sokuqeda esingaphansi kwamahora ama-4 kungukufeza kwangempela kwawo wonke umuntu ngaphandle kwabagijimi abakhethiweyo, abangaqeda cishe emahoreni ama-2. Ababambiqhaza abaningi bathatha isikhathi sabo futhi bahambe izingxenye zomjaho, baqeda ngamahora ayisithupha kuya kwayi-7.
Ukuqeqeshelwa imarathon yinto ongazizwa uqinisekile ngayo noma ngabe uthini iwashi. Kanye nokukhulisa amazinga akho okuqina nempilo yonke, ungaqala ukuzimisela, ukuzikhuza, nokuzethemba, okungadlulela kwezinye izindawo zempilo yakho.
Funda kabanzi ukuze ufunde kabanzi mayelana nesikhathi sakho sokuqeda okulindelwe semarathon kanye namathiphu wokuqeqesha.
Isikhathi esimaphakathi
Uma uqeda umncintiswano ngaphansi kwamahora ama-5, wenze kahle. Iningi lamadoda liqeda umncintiswano ngaphansi kwamahora angu-4,5. Iningi labesifazane liqeda ngaphansi nje kwamahora ama-5. Uma isikhathi sakho siseduze nalolu phawu, yaneliswa ngemiphumela yakho.
Isilinganiso ngeminyaka
Ungaqhathanisa umgomo wakho noma isikhathi sangempela se-marathon nezilinganiso zeminyaka yakho nobulili. Izinga lakho lokuqina lizonikela ngesikhathi sakho, kanye nokucatshangelwa kwezinsuku zomjaho, njengesimo sezulu nempilo yonke.
Sebenzisa ishadi elingezansi ukuze ubone ukuthi isikhathi sakho siqhathaniswa kanjani nabanye abantu abasesigabeni sakho. Idatha ihlanganiswe kusuka kubagijimi be-marathon abangama-21,000 abancintisana ngo-2010.
Isikhathi seMarathon ngeminyaka nobulili
| Ubudala | Owesilisa | Owesifazane |
|---|---|---|
| 0–15 | 4:53:53 | 6:04:11 |
| 16–19 | 4:16:19 | 4:50:23 |
| 20–24 | 4:01:55 | 4:28:59 |
| 25–29 | 4:06:43 | 4:27:14 |
| 30–34 | 4:07:35 | 4:28:07 |
| 35–39 | 4:10:39 | 4:33:47 |
| 40–44 | 4:09:36 | 4:34:13 |
| 45–49 | 4:11:32 | 4:39:02 |
| 50–54 | 4:19:49 | 4:55:37 |
| 55–59 | 4:31:10 | 5:00:52 |
| 60–64 | 4:53:26 | 5:12:26 |
| 65–99 | 5:06:59 | 5:20:57 |
Isilinganiso sabaqalayo
Uma usaqala, phokophela ukusebenzisa ubuncane bamamayela ayi-12 kuye kwangama-15 ngesonto okungenani izinyanga eziyisithupha ngaphambi kokuqala uhlelo lwakho lokuqeqeshwa kwemarathon.
Yize kungokwemvelo ukufuna ukuthuthuka, kubalulekile ukuthatha indlela ehamba kancane, ezinzile ukugwema ukulimala nokutubeka.
Ngesivinini semizuzu engu-12 kuye kwengu-15 ngeyure, abaqalayo bangalindela ukuqeda umncintiswano cishe emahoreni amahlanu kuya kwayi-6.5.
Ijubane elimaphakathi
Nquma ijubane elifanele ukuze ukwazi ukugcina lelo jubane kuwo wonke amamayela angu-26.2.
Lapho ususungule isikhathi sakho somgomo, thola isilinganiso semayela lesikhathi ukusetha ijubane elifanele. Abagijimi abaningi bemarathon baqeda imayela njalo emizuzwini eyishumi. Isikhathi esimaphakathi semayela samadoda siphakathi kwemizuzu eyi-9 ne-11. Abesifazane balinganisela imayela njalo emizuzwini eyishumi kuya kwengu-12.
Yehlisa ijubane lakho ezinsukwini eziningi zokuqeqesha. Ungangeza kumasekhondi angama-30 kuya kumizuzu emi-2 ngehora. Nganoma yiluphi usuku olunikeziwe, ijubane lakho lingaxhomeka kumandla akho nasekucindezelekeni kwakho, isimo sezulu, kanye nendawo.
Ezinye izingqinamba ezingavela zibandakanya ubuhlungu obuhlangene, ikhanda, nezinkinga zokugaya ukudla. Thatha konke lokhu ukucabangele, bese ulungisa ijubane lakho ngokufanele.
Amathiphu okushesha
Ngenkathi ama-marathoni ekhuluma kakhulu ngokuqina kunejubane, kunezindlela ezimbalwa zokuthuthukisa ijubane lakho.
Shintshashintsha ukusebenzisa kwakho
Ukulungiselela yingxenye ebaluleke kakhulu yemarathon. Kuhilela okungaphezu kokumane ugijime amabanga amade.
Ngaphezu kokulandela uhlelo lokuqeqeshwa kwemarathon, faka imisebenzi yokulinganisa eyi-aerobic, efana ne-aerobics yamanzi, ukuhamba ngebhayisikili nokuhamba ngamandla.
Thuthukisa amandla namandla
Yakha amandla emisipha nge-weightlifting, izivivinyo zebhendi lokumelana, nokuqeqeshwa komzimba.
Ukuze wandise ukuguquguquka kwakho, engeza kokunwebeka okuncane, i-yoga, noma i-tai chi. Ukuvivinya umzimba nge-aerobic okwakha amandla kufaka phakathi ukuqeqeshwa kwesifunda, ukudansa kanye nobuciko bempi.
Qaphela inqubekela phambili
Rekhoda umsebenzi wakho kubhukwana lokugcina umkhondo wentuthuko yakho. Faka amanothi wansuku zonke, futhi urekhode izikhathi zakho zokugijima njalo emavikini ayisithupha. Lungisa imigomo yakho ngokufanele.
Uma kungenzeka, thola impendulo kudokotela wakho, umqeqeshi womuntu siqu, noma umngane owaziyo.
Gijimela ukukhuthazela
Ukuze wakhe ukukhuthazela, faka isikhathi eside ukugijima isonto ngalinye. Yiba nesonto lokutakula njalo kaningi ngokugijima okungamamayela ambalwa okufushane kunokugijima kwakho okude kakhulu. Faka okungenani usuku olulodwa lokuphumula isonto ngalinye ukuvumela umzimba wakho ukuba ululame.
Thola iqembu
Khuluma nabangane noma sesha ku-inthanethi iqembu elisebenzayo, noma zenzele elakho. Hlanganyelani isikhathi sokusebenza okungenani kanye ngeviki. Lokhu kwakha ugqozi nobudlelwano. Futhi, ungabelana ngamathiphu nempendulo.
Hlanganisa ukucabanga nokuphumula
Funda ukukhumbula kakhulu futhi ukhululeke kuyo yonke imisebenzi yakho. Yenza amasu anjengokuphumula kwemisipha okuqhubekayo, i-yoga nidra, nokuzindla okugxile kube ingxenye yohlelo lwakho lwansuku zonke. Vumela ukulala okuningi ubusuku ngabunye.
Thatha isikhathi sokubhucungwa umzimba, uthole i-acupuncture, noma umane nje ugeza ngamanzi okuphumula. Le mikhuba ingakusiza ukuthi ukhulule ukungezwani kwemisipha futhi wehlise izinga lokushaya nokuphefumula kwenhliziyo yakho, okungathuthukisa ukusebenza kwakho kukonke.
Yiba nesisindo somzimba esinempilo futhi udle kahle
Uma udinga ukunciphisa umzimba, manje isikhathi. Isisindo esincane senza kube lula kuwe ukuthwala umzimba wakho njengoba ugijima. Futhi, uzoba namazinga aphezulu wamandla futhi uzizwe ungcono ngokuphelele.
Hlala u-hydrated. Faka imifino emisha, izithelo, namafutha anempilo ekudleni kwakho. Yidla i-carbs eyinkimbinkimbi namaprotheni anciphile. Umkhawulo noma ukudla okucutshungulwe ngokuphelele, ukudla okunoshukela.
Ukusebenza kwejubane kweMarathon
Uma ufuna ukuzivocavoca okuthile ukukusiza uqeqeshele imarathon, hlola lokhu:
Qeqesha ijubane
Sebenzisa amasu okuqeqesha ngamandla ukukhulisa ukusebenza kwakho. Ingabe ukuqeqeshwa kwejubane kwenza kanye ngesonto, ngoba lezi zinhlobo zokuzivocavoca zinamandla okulimaza.
Khuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukusebenza kwejubane uma umusha ekusebenzeni noma unenkinga yezempilo.
Ukuqeqeshwa isikhawu
Isampula yokuzivocavoca isikhawu iqukethe i-warmup jog imizuzu eyi-10, ilandelwe imizuzu emi-2 kuye kwemi-5 yokusebenza ngamandla okukhulu.
Landela lokhu ngesikhathi esilinganayo sokusebenza ngamandla aphansi ukuya kokulingene. Phinda lesi sikhathi ngezikhathi ezi-4 kuye kwezi-6, kulandele ukuqina kwemizuzu eyi-10.
Ukuqeqeshwa kweTabata
Lokhu kuzivocavoca ngamandla kushintshana phakathi kokuqhuma kwemizuzwana engama-20 yomsebenzi oshubile olandelwa yimizuzwana eyi-10 yokuphumula. Phinda okungenani imizuliswano engu-8.
Ukuqeqeshwa kweTempo
Le inketho eqinile kancane elungele abaqalayo.
Gijimani ngejubane le-tempo, elihamba kancane kunejubane lakho lomjaho, okwemizuzu embalwa. Bese ugijima ngejubane elilula lesikhathi esilinganayo.
Phinda izikhathi eziningana, ukwandisa kancane kancane isikhathi somjikelezo ngamunye wejubane le-tempo okungenani imizuzu engama-20.
UHill uyagijima
Qeqesha usebenzisa amagquma anobude obufanayo nokuthambekela njengalawo asenkundleni yomjaho. Gijima ngamandla ngangokunokwenzeka ngenkathi ukhuphuka amagquma, bese ugijimela phansi kancane.
Ukugijima kwamagquma ekuqeqesheni kwakho kuzokwakha isivinini, kuthuthukise amandla omzimba aphansi, futhi kuthuthukise ukukhuthazela kokuphefumula komzimba.
Landelela izinyathelo zakho
Thuthukisa imvamisa yakho yokuhamba ukuze wakhe isivinini. Sebenzisa i-pedometer noma idivayisi yokulandela ngomkhondo ukukhulisa izinyathelo zakho ngeminithi, noma cabanga ngohlelo lokusebenza lokuqina.
Okubalulekile
Uma umusha ngokomzimba noma unezinkinga zezokwelapha, khuluma nodokotela wakho ngaphambi kokuqala ukuziqeqeshela imarathon. Vumela okungenani amasonto ayi-12 ukuthi uziqeqeshe. Zinike isikhathi esengeziwe lapho kungenzeka.
Sebenza kanzima futhi uzikhandle ngokusemandleni akho ngenkathi uhlonipha ukulinganiselwa kwakho. Lungisa izinhloso zakho kanye nohlelo lokuqeqeshwa uma uzizwa udinga ukushintsha amandla.
Gwema ukutubeka ngokunikeza usuku oluphelele lokuphumula isonto ngalinye.Kholelwa kuwe, futhi ujabulele ukulungiselela imarathon njengomjaho uqobo.
Kuyathakazelisa Esizeni
Usebenza Kanjani NjengoHalle Berry, Ngokusho Komqeqeshi Wakhe