Izeluleko Zokugijimisa Isimo Sezulu Esibandayo ezivela kuma-Elite Marathoners

-Delile

• Swenka
• Okokhelekayo Kungcono
• Yamukela 'Isigayo
• Kalula Kuyo
• I-Shake It Off (ngokoqobo)
• Yiba umgijimi weqhwa
• Vele Uphume Lapho
• Ziqhayise Kancane (Noma I-Lot)
• Ukufudumala Imisipha Yakho Eyinhloko
• Buyekeza kwe-

Ah, intwasahlobo. Ama-tulips aqhakaza, izinyoni zitshiyoza… ngisho imvula engenakugwenywa ibukeka ingathandeki lapho kunezinqwaba zeqhwa phansi. Ukucabanga nje ngo-April noMeyi kungenza ukubhalisela uhhafu noma i-marathon egcwele kuzwakale njengombono omuhle. Uze ubone ukuthi ukuqeqeshelwa umjaho kusho ukugijima kubanda manje.

Kodwa ungawushintshi umqondo wakho okwamanje. "Ukuba nokuthile ekhalendeni kusiza ukukwenza uphume emnyango ebusika lapho ungakhuthazekile kangako," kusho uSara Hall, umgijimi we-Asics, owenza i-LA Marathon yakhe yokuqala kulo Mashi. Okunye: "Ngithola ukuthi ungilungiselela kahle umjaho ngokwawo, njengoba iningi lama-marathon liqala ekuseni, uma sekupholile." Ukuziqeqesha ebusika akulungile - kepha ungaphumi ekubhaliseni okwamanje! Sikhulume noHall nabanye ochwepheshe bokugijima ukuze bathole amathiphu abo aphezulu okuqeqesha emakhazeni. (Nazi ezinye izisusa: I-10 Best Marathons Yokuhamba Umhlaba.)

Swenka

All-Athletics.com

Uke wakuzwa ngaphambilini: Ukwendlalela kuyisihluthulelo. Kepha ngokuqeqeshwa okunzima, okude kwemarathon, awufuni okukhulu izingqimba, kusho uHall. "Into enkulu engizoqinisekisa ukuthi nginayo yinto engaphezu kwekhanda lami nezindlebe, njenge-Asics Felicity Fleece Headwarmer ($ 18; asicsamerica.com)," usho kanje. Njengoba ukuqeqeshwa kwemarathon kungakhathaza, uHolo kwesinye isikhathi ukhetha imikhono emifushane, noma kubanda kakhulu. Ngalezo zinsuku (nangosuku lomjaho), uzogqoka i-Asics Arm Warmers ($10; asicsamerica.com). “Kuwungqimba olukhulu olususekayo,” usho kanje.

Okokhelekayo Kungcono

Izithombe zeCorbis

"Ebusika, ngizizwa ngigcwele amandla futhi ngithole ukuthi ngidinga ukudla ukudla kwasekuseni okwengeziwe ukuze ngihlale nami ekupheleni kokujima kwami," kusho u-Shalane Flanagan, umgijimi osezingeni eliphezulu ogijima iBoston Marathon ngo-Ephreli. Ukuya kwakhe kuye: Ama-pancake obisi lweMisipha nekhofi yebhotela. Futhi ungakhohlwa ukufaka i-hydrate bese ululama ngemuva kokugijima. “Abantu abaningi ababoni ukuthi basajuluka ngisho noma kubanda,” usho kanje. "Ngizama ukuphuza uketshezi oluningi ngaphambi nangemva kwalokho, bese nginamathela enkambisweni yami - ucezu lwesithelo nomugqa we-KIND."

Yamukela 'Isigayo

Izithombe zeCorbis

"Angiyithandi ngempela imishini yokunyathela, kodwa kwesinye isikhathi ayinakugwenywa, ikakhulukazi uma izimo zineqhwa eliyingozi," kusho uHall. Kepha kunokuba azizwe ecasukile, uHall uhlanganisa izingoma zakhe zokunyathela: "Kuyindlela enhle yokuphuma enkambisweni yami ejwayelekile," uyachaza. "Ngikhuphula ijubane lami ngamanothi ambalwa kunalokho enginethezekile ngakho. Ukuphoqelelwa ukuphuma esivumelwaneni sami nebhande elingidonsayo kuyindlela enhle yokuqeda lawo mathafa," esho. (Zama le Exclusive Treadmill Workout Kusuka ku-Mile High Run Club.)

Kalula Kuyo

Izithombe zeCorbis

Kuthatha isikhathi eside ukuthi imisipha ifudumale ebusika, ngakho-ke thatha isikhathi ukunweba ngokuguquguqukayo ngaphambi kokugijima futhi ungene ejubaneni lakho. Elinye icebiso: Zinike ukuzibhucunga ngaphambi kokuzigijima. IHolo lisebenzisa i-softball noma i-foam roller ngaphambi kokugijimela ukukhulula izicubu zomzimba ze-fasica nezicubu zomzimba. "Ngiyigijimisa kancane phezu kwemisipha yami, ngichitha isikhathi esithe xaxa ezindaweni ezibucayi," esho. (Bheka Ukufudumala Okungcono Kakhulu Kwanoma Iluphi Uhlobo Lokuzivocavoca.)

I-Shake It Off (ngokoqobo)

Izithombe zeCorbis

"Ngithanda ukuxhawula izandla zami ngigijima," kusho uNike Master Trainer Marie Purvis. "Lokhu kukusiza ukuthi unganyakazisi amahlombe akho (lokhu sikwenza uma sigodola), futhi okusizayo kukusiza ukuba uhlale kahle ngesikhathi usebenza."

Yiba umgijimi weqhwa

Izithombe zeCorbis

"Uma ngigijima eqhweni, angigqoki kuphela ukufudumala, kepha ngigijima ngezicathulo zami (ngigqoka iNike Zoom Terra Kiger 2) ngoba kukhona ukwesekwa okukhulu," kusho uPurvis. Kufanele futhi ulungise igxathu lakho. "Lapho ngigijima eqhweni, ngizama ukugcina igxathu lami lincane kancane futhi ngithathe izinyathelo ezisheshayo ukuze ngingasheleli," kusho uFlanagan.

Vele Uphume Lapho

Izithombe zeCorbis

"Lapho ngi ngempela angifuni ukuphuma lapho, ngicabanga ukuthi ngizolimala kangakanani umzimba wami ngosuku lomjaho uma ngingagijimi," kusho uPurvis. "Ukuqeqeshwa akusona isixazululo esisheshayo, ngeke ngiphumelele. uzobangcono ngaphandle kokufaka umsebenzi, "uzitshela.

UFlanagan usebenzisa amaqhinga engqondo ukuzikhiphela emnyango ngezinsuku ezibandayo kakhulu. "Ngizohlela ukuziklomelisa ngesimangaliso lapho ngifika ekhaya (ishawa eshisayo, umlilo othokomele, ukhokho oshisayo) bese ngicabanga ukuthi ngizolungela kangakanani kulo mjaho wami ozayo. Kodwa, ngokuvamile, ngiyazishaya ngemuva ngokuba lukhuni futhi ngizitshele ukuthi ama-champs eqiniso 'asebenza kanzima lapho kungekho muntu obukayo!' "

Ziqhayise Kancane (Noma I-Lot)

Izithombe zeCorbis

"Ngisebenzisa i-Strava, i-GPS tracker egijimayo, ukuze ngikhuthazeke ukuba ngiphume emnyango. Ukwazi ukuthi ngizothumela imiphumela yami yokugijima ngemva kwalokho kuyangisiza ukuthi ngiqhubeke," kusho u-Kara Goucher, i-pro-marathoner exhaswe ngu-Oiselle. "Ngemuva kokugijima kwami, ngixhuma iwashi lami lakwaSoleus neStrava bese ngithola ama-dos amaningi kanye namazwana avela kubantu abangitshela ukuthi nginesibindi kangakanani ukuphuma emnyango."

Ukufudumala Imisipha Yakho Eyinhloko

Izithombe zeCorbis

“Ngithanda ukwenza isiqiniseko sokuthi imilenze yami engezansi (amathole namaqakala) ifudumala kakhulu,” kusho uGoucher. "Amasokisi ami okucindezelwa eZensah agcina igazi ligijima kuyo yonke imilenze yami, futhi ngisize ngisheshe ngilulame okubaluleke kakhulu esimweni sezulu esibanda."

Buyekeza kwe-