Izinto ezi-6 umqeqeshi wokugijima angakufundisa zona mayelana nokuqeqeshwa kweMarathon

-Delile

• Amagquma anendaba ngempela
• Ungeqi umsebenzi wakho wejubane
• Hlela uhambo ngokufanele
• Thatha isikhathi sokululama ulalele ubuhlungu bakho
• Udinga ukufaka uphethiloli ekugijimeni kwakho okude
• Ukugijima nabanye abantu kwenza konke kube lula
• Buyekeza kwe-

Ukukhula kwami ​​eBoston, bengilokhu ngiphupha ngokugijima iBoston Marathon. Ngakho lapho ngithola ithuba elimangalisayo lokugijima umjaho oyisithonjana ne-Adidas, ngabona ukuthi ngifuna ukuwenza ngendlela efanele. Into yokugcina engangiyifuna kwakuwukushisa, ukungalungiseki kahle, noma (okubi kakhulu) ngilimele. (P.S. Nanka amahhotela angcono kakhulu ongawabhukhela iBoston Marathon.)

Ngaphendukela ku-Amanda Nurse, umqeqeshi wokugijima ozinze e-Boston kanye nomgijimi osezingeni eliphezulu ngokwakhe (isikhathi sakhe semarathon ngu-2:40!), owangifundisa ukuthi ukuba nomuntu oqeqeshiwe (owazi isizinda sakho sokugijima, ukulimala kwangaphambilini, imigomo yokuziqeqesha, nomsebenzi- isheduli yempilo) yenza ukuqeqeshwa kube lula kakhulu.

Kulula ukwedlula indlela ocabanga ngayo ukuthola umqeqeshi wokugijima ofanelekile endaweni yangakini noma ukude. Ungasesha othile ngesayithi ye-Road Runners Club of America noma uye esitolo sendawo esikhethekile sokugijima (abaningi banabaqeqeshi babo). I-RUN S.M.A.R.T. Iphrojekthi iphinde ixhumanise abagijimi nabaqeqeshi ngokwedijithali. Ngokuvamile, umqeqeshi uzodlula emlandweni wakho osebenzayo kanye nemigomo yakho, akwenzele icebo lokuqeqesha (futhi alishintshe njengoba uhamba), futhi angene nawe njalo (kungaba mathupha ngeqembu noma ukugijima komuntu ngamunye noma ngocingo noma nge-imeyili) ukubona ukuthi uqhuba kanjani. Uma ushaya izigaxa emgwaqeni, zivame ukutholakala ukukhuluma ngezixazululo nangamasu. (Bheka futhi: Imicabango engama-26 onayo ngenkathi ugijima iMarathon)

Ezinye izifundo engizifundile:

Amagquma anendaba ngempela

Nakuba ungase ubesabe (noma uweqe, noma ungazi ukuthi ungawatholaphi), ukugijima amagquma kunyusa izinga lokujima kwakho, kwandise kokubili amandla e-aerobic (ukubekezela) kanye ne-anaerobic (isivinini kanye nokuqina okuphezulu), kuchaza Umhlengikazi. "Ukunyusa amadolo nokushayela umlenze okudingekayo ukuze ukhuphuke igquma kungathuthukisa isimo sakho sokugijima futhi kusize ekwakheni imisipha eqinile edingekayo ukukhulisa amandla ngenkathi isebenza."

Kepha akukhona konke mayelana nokuxokozela nokukhukhumeza phezulu. "Ingxenye enkulu yamagquma isebenza ingxenye ekwehleni," kusho uNesi. Thatha i-Boston Marathon-abantu abaningi bacabanga ukuthi 'i-Heartbreak Hill', indawo ewuhhafu wemayela lokukhuphuka umqansa e-Newton, iyingxenye enzima kakhulu. "Isizathu sokuthi uzizwe unzima kakhulu kungenxa yokuthi iwa nini ngesikhathi somjaho (ebangeni lama-20, lapho imilenze yakho ikhathele kakhulu), futhi ngenxa yokuthi isigamu sokuqala somjaho empeleni sisehla, sibeka ingcindezi enkulu kuma-quads akho, ukukhathala imilenze yakho ngokushesha okukhulu kunokuthi ngabe isifundo besiyisicaba. "

Isifundo esifundile: Ngokuziqeqesha ekukhuphukeni nasekukhuphukeni, umzimba wakho ujwayela umthwalo womsebenzi futhi uzoqina futhi ukulungele ukubhekana nawo ngosuku lomjaho, kuchaza uNesi. Uma ungaqiniseki ukuthi imaphi amagquma ahamba phambili aseduze nawe, cabanga ngamaqembu afana neThe November Project, evame ukusebenzisa izindawo ezinamagquma emadolobheni ukuzilolonga noma izitolo zendawo, lapho amaqembu agijimayo ezoshesha ukwabelana ngemizila.

Ungeqi umsebenzi wakho wejubane

Ukuxuba ukuqeqeshwa kwesikhawu samasonto onke noma ukugijima kwethempeli kuthuthukisa indlela umzimba wakho owenza ngayo i-oksijeni, ikusize ukuthi ugijime ngokushesha nangokomnotho, kusho uMhlengikazi. Cabanga ngazo njengokugijima "kwekhwalithi" (ngaphezu kwenani). "Lokhu kuvivinya umzimba akukude, kodwa kuyinselele ngoba usebenza kanzima ngesikhathi esifushane."

Isifundo esifundile: Ohlelweni lwami lokuqeqesha, uMhlengikazi ubhale izinyathelo ezihlukile kimi-kusuka ekukhuthazeleni kuya ku-sprint. Ukunamathela ngejubane elithile (wonke umuntu kuzohluka kuye ngezinhloso zakho) phakathi nezingxenye ezihlukene zokujima kwejubane yikho okubalulekile. Qala ngokugijima okulula okuyimizuzu emihlanu ukufudumala, bese ushintshanisa ukuhamba ngokushesha umzuzu owodwa ngokuhamba kancane umzuzu izikhathi eziyi-10 (noma imizuzu engama-20 isiyonke). Qeda nge-jog yokutakula imizuzu emihlanu noma uhambe ngezinyawo ukuze uphole.

Hlela uhambo ngokufanele

Lapho uqeqeshela umjaho omkhulu, kungenzeka ube nezithiyo ezithile ezihlobene nokuhamba. Kimina, lokhu kwakusho izinsuku ezinhlanu ukusuka e-Aspen (cishe amafidi angu-8,000 ukuphakama) ngasekugcineni kokuqeqeshwa kwami ​​kanye nohambo oluthatha isonto lonke lokuya eCalifornia.

Ekuphakameni, ukugijima kwakho kokuqeqeshwa cishe kuzohamba kancane, kusho uNesi. Njengoba ukuba sendaweni ephakeme kakhulu kunciphisa inani le-oksijini elitholwa yimisipha yakho (futhi ungase ukuthole kunzima ukuphefumula), izikhathi zakho zamamayela zivame ukusala ngamasekhondi angu-15 kuya kwangu-30. (Leli sayithi lingakusiza ukuthi unqume izikhathi zakho kuye ngokuthi uphakeme kangakanani.) "Kubagijimi abahambayo futhi abadinga ukuqeqeshelwa ezindaweni eziphakeme kakhulu, qaphela nje ubunzima obufaka emzimbeni wakho futhi ungabaniki amandla ' ngiyeqisa."

Isifundo esifundile: Hlela "amaviki aphansi" (amaviki anemayela elincane) eduze nohambo lwakho. "Kuyasiza ukuthatha isonto phansi njalo emavikini amathathu kuya kwamahlanu, kuya ngomuntu," kusho uMhlengikazi. "Kuleli sonto, abagijimi abaningi behlehla kubude obude besikhathi eside begijima futhi ngokujwayelekile banciphisa isamba samamayela abo masonto onke ngamaphesenti angama-25 kuye kwangama-50 ebanga labo eliphakeme kakhulu emjikelezweni wokuqeqesha kuze kube manje." Lokhu kuzokusiza uzizwe uqabulekile futhi ukulungele ukubhekana neviki lakho elizayo lokuqeqeshwa, usho kanje.

Thatha isikhathi sokululama ulalele ubuhlungu bakho

Emasontweni ambalwa ekuqaleni kokuqeqeshwa kwami, ifindo enkonyane lami laqala ukusebenza. “Ukungawulaleli umzimba wakho yiphutha elikhulu elenziwa abagijimi, ikakhulukazi labo abaqeqeshelwa umjaho wabo wokuqala noma umjaho,” kusho uMhlengikazi. Inkinga ukuthi, ukusebenzisa izinhlungu ezincane ezikucindezelayo (ngenxa yokwesaba ukusilela emuva ohlelweni lwakho lokuqeqesha) kungaholela ekulimaleni okukhulu okuzokubuyisela emuva futhi ngokuhamba kwesikhathi.

Ngenhlanhla, ngosizo lukaMhlengikazi, ngikwazile ukwenza i-aphoyintimenti ye-chiropractic (umyeni wakhe, udokotela wezokwelapha osemthethweni weBoston Athletic Association naye ungumnikazi weWellness in Motion, inkampani yezemidlalo ye-chiropractic lapho elapha abagijimi abasezingeni eliphakeme nabazithokozisayo ku-reg). Ngemuva kokwelashwa kwezicubu ezithambile okusize ukugqashuka izicubu ezibomvu emlenzeni wami nokusika isikhathi esisodwa ngihamba ngesigamu, ngangibuyele egandayweni.

Isifundo esifundile: Uma uqaphela okuthile, noma ngabe kuyibhendi yakho ye-IT noma phansi konyawo lwakho, lokho akuzwakali kahle, bhekana nayo ngokushesha, kusho uMhlengikazi. "Kungcono ukuthi uphuthelwe wukuzivocavoca uthole ukwelashwa ngakho noma uphumule kunokuziqeqesha bese ukukwenza kubi kakhulu." Okungcono nakakhulu: Hlela kusengaphambili ukubhucungwa kanye ngenyanga futhi wenze amabhavu eqhwa noma usawoti we-Epsom, ukusiza ukululama nokunciphisa ukuvuvukala, izindlela ezilandela isikhathi eside, usho kanje. Ezinye izinhlobo zokubuyisa-ukupheka, ukugoqa amagwebu, ukugeza ngeqhwa, ukwelula-konke isikhathi sokuthola usizo, nakho.

Udinga ukufaka uphethiloli ekugijimeni kwakho okude

Ngisho noma ugijime uhhafu-marathon ungaphethe lutho ngaphandle kokuphuza amanzi ambalwa (unecala), umsoco ofanele kanye nokugeleza kwamanzi kubonakala kubaluleke kakhulu njengoba uphawula imayela lakho. Umzimba wakho unamandla amaningi kuphela - futhi ekugcineni, ayaphela. Kepha noma yikuphi ukudla noma isiphuzo sika-ol ngeke kukusike. "Esinye sezeluleko ezinhle kakhulu engake ngasinikwa ngenkathi ngiziqeqeshela umjaho wami wokuqala wokuzama ukusebenzisa uphethiloli wosuku lomjaho wami phakathi nokugijima kwami ​​okude," kusho uNesi.

Isifundo esifundile: Thola ukuthi yini ekusebenzela kangcono umzimba wakho (okunye okunomsoco, ngokwesibonelo, kungadala izingqinamba zesisu kwabanye abantu). Uhlela ukusebenzisa i-Gatorade eceleni kwesifundo? Thola ukuthi hlobo luni abalusebenzisayo (e-Boston i-Gatorade Endurance Formula) futhi uzi-odele okunye ukuze uzilolonge ngakho.

Ukugijima nabanye abantu kwenza konke kube lula

Ngithanda ama-solo jogs. Kepha ukugijima okude kungaba ngempela, ngempela eside ngisho ne-podcast, ukunikezwa okungapheli komculo, noma ukushaya izingcingo ngama-earbuds. “Umqeqeshi wami uyamangalisa ngokuhlanganisa abaqeqeshi bakhe nabanye abagijimi,” kusho uNurse. "Ngakho-ke uma kufanele ngenze isivinini sokuzivocavoca umzimba, uvumelanisa ukuzilolonga kwami ​​nokwabanye, okwenza kube lula kakhulu."

Isifundo esifundile: Izitolo ezisebenza endaweni (i-Heartbreak Hill Running Company lapha eBoston ibamba ama-run amgqibelo, amanye awo asemzileni weBoston Marathon), ama-studio okuzivocavoca, noma izitolo ezidayisa ezemidlalo zemidlalo zivame ukusingatha iqembu lapho uzothola khona abantu abanomqondo ofanayo ukuqeqeshela okuthile njengawe. "Ngakhe ubungani obuhle nabagijimi ngale ndlela," kusho uNesi.

Buyekeza kwe-