Ungayilungiselela kanjani imarathon

-Delile

• Amathiphu wokugijima umncintiswano
• 1. Yenza amalungiselelo omzimba
• 2. Yenza amalungiselelo engqondo
• 3. Phumula uphumule
• 4. Gcina ukudla okunempilo
• Izingozi zokugijima imarathon
• Uma ukhuluphele futhi ufuna ukugijima imarathon bona ukuthi ungazilungiselela kanjani: amathiphu ayi-7 wokugijima uma usukhuluphele.

Ukulungiselela umncintiswano, kufanele ugijime ngaphandle okungenani izikhathi ezine ngesonto imizuzu engama-70 kuya emahoreni ama-2. Kodwa-ke, kubalulekile futhi ukwenza ukululeka nokuqina kwamandla ukuqinisa imisipha, futhi kubalulekile ukuhambisana nothisha.

Ukulungiselelwa komzimba we-marathon kuthatha okungenani izinyanga ezi-5 futhi, esimweni sabaqalayo, kuthatha isilinganiso seminyaka eyi-1 nohhafu, ukuqala ngokugijima u-5 km, 10 km no-22 km ngokuqhubekayo.

Ngaphezu kwalokho, ukudla ukudla okune-carbohydrate namaprotheni, ukuphuza amanzi amaningi, ukulala okungenani amahora angu-8 ebusuku nokuthola ukuzethemba nokugqugquzela kubalulekile ukuqhubeka nokusebenza kuze kube sekupheleni.

Amathiphu wokugijima umncintiswano

Amanye amathiphu abalulekile wokusebenzisa imarathon afaka:

• Iya kudokotela ukwenza ukuhlolwa kwegazi nokuhlolwa kwe-ergospirometric, okuhlola izinga lokuqina komzimba, ukusebenza kwenhliziyo namaphaphu;
• Gqoka izicathulo ezithile zokugijima;
• Sebenzisa imitha yokushaya kwenhliziyo, eyaziwa njengesifuba noma imitha yokuvama kwewashi;
• Khetha ukuqeqeshwa kwangaphandle, ukugwema umshini wokunyathela;
• Yiba yingxenye yeqembu eligijimayo ukukhulisa ugqozi;
• Nciphisa ijubane lokuqeqeshwa emasontweni amabili edlule omjaho, ukuvikela umzimba.

Ngaphezu kwalezi zeluleko, kubalulekile ukwenza ukulungiselela ngokomzimba nangokwengqondo ukumelana nokuhlolwa kuyadingeka:

1. Yenza amalungiselelo omzimba

Ukwenza umjaho webanga elide, kunconywa ukuthi ugijime njalo okungenani unyaka owodwa, okungenani ama-3 ngeviki, uqeqesha okungenani ama-5 km. Kodwa-ke, uma umuntu eqala, kufanele aqale azilungiselele ngokomzimba bese kuphela lapho ezinikela ekuqeqeshweni okukhethekile kwemarathon. Funda kabanzi ku-: 5 amathiphu wokuthuthukisa ukusebenza kwakho okusebenzayo.

Ngokuvamile, uhlelo lokuqeqeshwa lokugijima umncintiswano kumele luhlelwe ngumqeqeshi futhi kufanele lwenziwe isonto ngalinye, kufaka phakathi:

• Qalisa okungenani ama-3 phakathi nesonto, egijima phakathi kuka-6 no-13 km;
• Ingabe ukuqeqeshwa oku-1 kwebanga elide, ongafinyelela ku-32 km;
• Khulisa ibanga masonto onke, kodwa kungeqi ukwenyuka okungu-8 km ngesonto;

• Phinda inani lamakhilomitha ahanjiwe njalo ezinsukwini eziyi-15.

Ngesikhathi sokulungiselela ngokomzimba ukusebenzisa i-marathon, ngaphezu kokugijima, ukunweba nokuqinisa imisipha, ikakhulukazi izivivinyo zesisu, kufanele kwenziwe. Nakhu ukuthi ungakwenza kanjani: Ukuzivocavoca okungu-6 ukuchaza isisu ekhaya.

2. Yenza amalungiselelo engqondo

Ukwenza umjaho webanga elide, ukulungiselela ingqondo kuyadingeka, ngoba umjaho ungathatha phakathi kuka-2 ekuseni no-5 ekuseni, ngokukhathala nokukhathala. Ngakho-ke, kubalulekile uku:

• Yazi umzila womjaho kusengaphambili, ukunaka izinkomba nezinkomba;
• Bukela izinhlanga ezedlule noma amafilimu anobufakazi;
• Ukuxoxa noMsubathiabagijime imarathon.

Isikhuthazo somndeni nabangane ngokuvamile sibaluleke kakhulu futhi ukuze siphumelele ekuqeqeshweni nangosuku lomjaho.

3. Phumula uphumule

Ngaphezu kokuqeqeshwa, umsubathi kufanele aphumule nsuku zonke, alale okungenani amahora ayisishiyagalombili ebusuku. Bona amanye amathiphu wokulala kahle ku: amathiphu ayi-10 okulala kahle.

Ukuthola ukukhathala nomzimba ukuze uphumule kubalulekile futhi ukukhetha usuku olu-1 noma olu-2 ngesonto, hhayi ukugijima wenze nje okunye ukuhlala noma ukuzelula, ukuthola amandla.

4. Gcina ukudla okunempilo

Phakathi nezinyanga zokulungiselela imarathon kubalulekile ukuthi udle ukudla okunempilo futhi okunomsoco, udle njalo emahoreni amathathu okudla okune-carbohydrate namaprotheni futhi uphuze okungenani u-2.5 L wamanzi ngosuku. Kubalulekile futhi ukunaka ngokukhethekile ukudla ngaphambi nangemva kokuqeqeshwa.

Ngaphezu kwalokho, ngosuku lomjaho nokubekezelela umjaho kuze kube sekupheleni, umuntu kufanele adle amahora ama-2, ihora eli-1 nemizuzu engama-30 ngaphambi kokugijima ukugcina amazinga kashukela azinzile, ngaphandle kokuba ne-cramp nokugcina inhliziyo ishaya njalo. Funda kabanzi ku: Yini ongayidla ngaphambi nangemuva kwemarathon.

Izingozi zokugijima imarathon

Ukugijima imarathon kuyinselelo ebanga kakhulu, engenzeka:

• Ukuphela kwamanzi emzimbeni ngenxa yokujuluka okweqile futhi, ukuze ukuvika, kufanele uphuze amanzi neziphuzo zamandla ngesikhathi somjaho;
• Amajaqamba emathunjini, ngenxa yezinga eliphansi le-sodium, futhi usawoti omncane kufanele afakwe phakathi kokunambitha;
• Yiba namajaqamba, ngenxa yokuntuleka kwe-potassium;
• Ukulimala kweqakala noma komlenze, njengama-sprains noma i-tendonitis;
• Isicanucanu noma ukuhlanza ngenxa yomzamo omkhulu.

Ukugwema lezi zinkinga ezingavela ngenkathi umgijimi egijima, kubalulekile ukuphuza amanzi neziphuzo zamandla njengeGold Drink.

Uma ukhuluphele futhi ufuna ukugijima imarathon bona ukuthi ungazilungiselela kanjani: amathiphu ayi-7 wokugijima uma usukhuluphele.