Hamba Ibanga

-Delile

• Sebenzisa Ukudla ukuze Uhambe Ngokushesha
• Yenza Ukugijima Kwasekuseni
• Yidilize
• Hlala Emzuzwini
• I-Bust Through the Wall
• Yazi Ungenza Noma Yini
• Buyekeza kwe-

Ukugijima njengentombazane kuyinjongo yokulwela kulezi zinsuku, ikakhulukazi uma ufuna ukumboza inhlabathi eningi. Eminyakeni eyishumi edlule, inani labaqedile besifazane kuma-marathoni ase-U.S likhule ngamaphesenti angama-50, lisuka ku-141,600 laya ku-212,400, ngokusho kwe-Running USA, engenzi nzuzo ehlose ukuthuthukisa isimo kanye nesipiliyoni sebanga eligijimayo. Kungani abesifazane abaningi bethengisa ama-stilettos abo ngamateki?

"Impumelelo enkulu yezinhlelo zokuqeqesha abaswele (njenge-Leukemia ne-Lymphoma Society's Team In Training) ezilungiselela abagijimi abasha umjaho wabo wokuqala yisona sizathu esiyinhloko sokuthi abesifazane abaningi babambe iqhaza," kusho uRyan Lamppa, umcwaningi we-Running USA. I-marathon nayo isigxile kakhulu emndenini nasemphakathini futhi ijabulisa, futhi i-buzz evela ezinkundleni zokuxhumana isiphendule ibanga laba into yohlu lwamabhakede, uyanezela.

Ngisho noma ukugijima imayela elilodwa eliqondile kubonakala kunzima, asikho isizathu sokusula umqondo womjaho. Ngohlelo olufanele lokuqeqesha, noma ubani-wanoma iyiphi iminyaka, usayizi, nokuma komzimba-angaqeda umjaho webanga elide-futhi aqophe imilenze yombulali nezinqe ezifika nazo! Ukukusiza ukuthi uphume ngomnyango walezo zinyathelo zokuqala, abaqede i-marathon abayisithupha babelana ngamathiphu abo okuqeqeshwa nawomjaho okuwela umugqa wokuqeda we-26.2-miler.

Sebenzisa Ukudla ukuze Uhambe Ngokushesha

"Abagijimi bawo wonke amazinga amakhono kudingeka bakhumbule ukugijima ngejubane lokuxoxa. Kufanele ukwazi ukukhuluma nomuntu oseduze kwakho ungaphenduli ngokugquma nje! Kubalulekile nokubheka ukudla njengomthombo wezakhi zomzimba ukukusiza wenze kahle okungcono. Thola isiphuzo sezemidlalo esisebenzayo futhi unamathele kuso futhi usisebenzise ngosuku lomjaho kanye nangesikhathi uziqeqesha. Futhi ungakhohlwa ukufaka uphethiloli ngemuva kwama-run akho ngekhofi elifanele kahle noma isinongo esiminyene somsoco. " -U-Ariana Hilborn, 31, uthisha webanga lokuqala no-2016 ithrekhi nensimu enethemba

Yenza Ukugijima Kwasekuseni

"Uma ufuna ukugijimisa imarathon, qala ngokugijima ibanga eli-1 kuye kwele-2 amahlandla ambalwa ngeviki bese ufaka ibanga elincane njalo ngesonto, kepha hhayi ngaphezulu kwamaphesenti angama-20 ebanga leviki eledlule ukuvimbela ukulimala. Futhi uzivuze ngalokho ukunamathela ohlelweni lwakho ngesidlo sasekuseni samathosi aseFrance ngemuva kokugijima ibanga lakho uma ufana nami futhi yilokho okudingekayo! " -U-April Zangl, 33, oyi-CEO ye-HydroPeptide kanye nomgijimi wemarathon wokungcebeleka

Yidilize

"Ukuziqeqeshela umjaho wemarathon akugcini nje ngokuba namandla ngokomzimba. Abanye abagijimi bathola ukuthi imizimba yabo izimisele ukugijima isikhathi eside, kodwa kunzima kakhulu ngokomqondo ukuqhubeka nokugijima. Uma ugijima wedwa futhi udonsa kanzima, zinikeze i-pep talk. Zitshele ukuthi awukhathele ngokwasemzimbeni, ukhathele ngokomqondo nje futhi uyakwazi ukudlula kukho. Zitshele izinto ezinjengokuthi, 'Ngizoba namanzi ngemizuzu emihlanu, futhi lokho kuzongenza ngizizwe ngingcono.' Uma wenza umgijimi wakho omude kunawo wonke owake wawenza, zikhumbuze ukuthi uzoziqhenya kanjani uma usuqedile. Elinye iqhinga ukuhlukanisa umjaho wakho ube amasegimenti amancane, okuzokwenza ibanga lizizwe lilawuleka kakhulu. Ekuqaleni ingxenye ngayinye entsha, zibone ngeso lengqondo uqala nje ukugijima okusha ngemilenze emisha futhi ugxile ekufinyeleleni ekugcineni kwaleyo ngxenye. " -UTere Zacher, 40, owayengumpetha womhlaba umgijimi obhukuda-waba ngumjaho womjaho kanye nomkhondo nensimu yama-Olimpiki ka-2016 wayenethemba

Hlala Emzuzwini

"Ungagijima ibanga elide uma ufaka umsebenzi! Phakathi nomjaho, thatha igxathu elilodwa ngesikhathi, gijima imayela kuye kwelinye, ukhanyise ukukhanya komgwaqo, uye esiteshini sokusiza, ukhethe abagijimi abaphambi kwakho bese uzama ungadluli kubo. Ungazivumeli ukhungatheke ngebanga, futhi ube umgijimi ongcono kunabo bonke futhi okhaliphe kakhulu ongaba kubo ngomzuzu ngamunye: Uyadla? Uyaphuza? Ukuqapha ijubane lakho namandla akho? umgijimi omkhulu kunokunaka umzimba wakho nokugcina amazinga akho we-hydration, ukudla kwe-caloric, ama-electrolyte, nesimo sengqondo esihle. Yilokho konke ukuqeqeshwa okwenzelwe khona. ufunda indlela owesabeka ngayo futhi uzibuze ukuthi yini enye onayo. " -URobyn Benincasa, oneminyaka engama-45, umgijimi we-adventure womjaho womhlaba, isicishamlilo saseSan Diego, umbhali we Isebenza Kanjani Ukunqoba, kanye nomsunguli weProject Athena Foundation

I-Bust Through the Wall

"Abagijimi abaningi besaba ukushaya 'udonga' olwesabekayo. Umzimba wakho ushise izitolo zawo zokubasa futhi ubuchopho bakho buthathwa iplamu. Uma lokhu kwenzeka, sebenza kulo mzuzu. Ngokwengqondo, ufuna ukwazisa futhi wazi leyo mizwa emibi, kodwa ungavumeli ukuthi ithathe izintambo. Yisho nje 'Sawubona' kulolo donga bese ugijima phakathi kwalo. Ngemva kwemizuzu engu-20 ungase umangale ukubona ukuthi indawo yakho embi isinyamalele futhi uzizwa sengathi ungahamba unomphela. Umlingo wokugijima lowo!" -UJennifer Hughes, 33, umsunguli we-Run Pretty Far egijima izingubo

Yazi Ungenza Noma Yini

"Abesifazane nakanjani kufanele bajoyine umjaho webanga elide futhi bahambe ibanga ngoba kuzoshintsha konke okungu-cha empilweni yakho kube ngu-yebo futhi kukwenze ukholelwe kuwe ngaphezu kwanoma yimuphi omunye umsebenzi. Kuyinto yomuntu uqobo, nawe funda izinto eziningi kakhulu ngawe ngenqubo yokuziqeqesha. Kuyinto ekwenza uzizwe unamandla futhi unesibindi, futhi akekho umuntu ongathatha ukufezekisa kokugijima amamayela angama-26.2 ukusuka kuwe. Lowo muzwa unika amandla futhi ungabizwa lapho uhlangabezana nanoma ikuphi uhlobo lobunzima empilweni yakho. " -UTanna Frederick, 33, umlingisi nomgijimi we-marathon

Buyekeza kwe-