Uziqeqeshela Kanjani IHalf Marathon Yabaqalayo (Kanye, Uhlelo Lwamaviki Ayi-12)

-Delile

• Ukuhlelwa kwePace
• Ijubane ligijima + amagquma
• Ukugijima okulula
• I-Tempo Runs
• Ukuqeqeshwa Amandla + Ukuqeqeshwa Okuphambanayo
• Izinsuku Zokutakula / Ukuphumula Okusebenzayo
• I-12-isonto Lokuqeqesha I-Half-Marathon Uhlelo Lwabaqalayo
• Buyekeza kwe-

Uma ungibuza, uhhafu wemarathon umjaho ophelele. Amaphuzu ayishumi nantathu wemayela elilodwa ibanga elinzima ngokwanele elidinga ukuzibophezela nokuqeqesha, kepha lifinyeleleka ngokwanele ukuthi noma ngubani angakwenza — ngohlelo olulungile! —Ngaphandle koqeqesho oluthatha impilo yakho yonke. Cishe yingakho ama-marathoni uhhafu enezinombolo eziphakeme kakhulu zababambiqhaza (izigidi eziyi-2.1 ngo-2018 kuphela, ngokusho kwedatha evela ku-RunRepeat kanye ne-International Association of Athletics Federations).

Ucabanga ukubhalisela umjaho kodwa ungazi ukuthi uqeqeshwa kanjani noma uhhafu wemarathon?

Lolu hlelo lokuqeqeshwa lwamasonto ayi-12 oluthuthukiswe ngu-Nike+ Run Coach u-Jes Woods lukhonayakhelwe abagijimi abasaqalayo abagijima isigamu semarathoni abagijima kathathu noma kane ngeviki kanye nesilinganiso samamayela ayi-10 noma ngaphezulu ngeviki.

Yileveli esezingeni elifanele kakhulu yokuzivocavoca umzimba — cabanga njengokukwazi ukugijima imizuzu engama-30 ngesikhathi, kathathu noma kane ngesonto. Kulo lonke lolu hlelo, uzokwanda ngokuqhubekayo uye ekusebenzeni izinsuku ezinhlanu ngesonto, ngenkathi wakha ukukhuthazela kwakho, amandla, nejubane lakho — konke okudingayo ukuze 13.1 uzizwe ulula. (Uma ungekho lapho okwamanje, bheka uhlelo lwethu lokuqeqesha oluya kusofa kuya kwesigamu esikhundleni salokho.)

Ulungele ukugijima? Bheka ngezansi ukuze uthole uhlelo olulondolozekayo noluphrintekayo, kodwa qiniseka ukuthi ufunda ngokwehlukana kuka-Woods kuzo zonke izingxenye ezibalulekile zokuthi uziqeqeshela kanjani uhhafu wemarathon.

Ukuhlelwa kwePace

Ukuqonda ijubane lakho akukhona nje ukushaya isikhathi esithile sokuqeda. Kukho konke ukuqeqeshwa kwakho, uzogijima ngejubane elihlukile ukuze usebenzise izici ezahlukahlukene zokuqina kwakho. (Kuhlobene: Ingabe Kungcono Ukugijima Ngokushesha Noma Ukugijima Isikhathi Eside?)

Cabanga ngejubane ngokwemizamo esikalini sika-1 kuye ku-10: Ukugijima okulula kufanele kuzwakale njengeleveli yomzamo emi-3 noma emi-4, sengathi ungabamba ingxoxo ephelele ungaphefumuli nhlobo; ijubane lakho le-marathon lehhafu kufanele lizwakale njenge-7, sengathi usengakwazi ukukhipha umusho ogcwele kepha udinga ukuthola umoya wakho ngemuva kwalokho; ijubane lakho le-5K liyizinga lomzamo eli-9 kwayi-10, futhi kufanele ukwazi ukuphatha igama lapha nalaphaya. Sebenzisa leli shadi lejubane ukusiza i-ID ijubane lakho lapho uqeda ukusebenza kuhlelo lokuqeqeshwa lwesigamu semarathon ngezansi.

Ijubane ligijima + amagquma

Ukuze usheshe, udinga ukugijima ngokushesha. Ngakho-ke ezinsukwini zejubane, uzobe usebenza ngamajubane akho aphezulu-ama-5K akho ne-10K paces. Kungani lezo zivinini uma uqeqesha isigamu semarathon? "Cabanga ngakho njengokuphakamisa uphahla - uma ijubane lakho le-5K lishesha, konke ngemuva kwalokhu kuyashesha futhi," kuchaza uWoods.

Futhi, FYI, umsebenzi wasemagqumeni ulapha hhayi nje ngoba kuwumqondo omuhle ukuzijwayeza indawo enamagquma, kodwa ngenxa yokuthi umsebenzi wamagquma uwumsebenzi wejubane ocashile, kusho uWoods. "Ngeke usebenzise ijubane elingu-5K ngokuphindaphindwa kwamagquma angama-90, kodwa kuzozwakala kanjalo," esho. "Ngakho-ke uthola umzamo ofanayo ngejubane elincane nokushaya kancane emilenzeni." (Futhi kunezizathu eziningi zokuthi amagquma awufanele.)

Ukugijima kwesivinini kufanele kuthathe konke onakho. "Lapha kulapho siphula khona umzimba, futhi empeleni uqeda ukugijima kwejubane ezingeni lokuqina kakhulu kunakuqala," kusho uWoods. Yileyo ndlela umzimba wakho oqala ngayo ukuzivumelanisa nengcindezi yokugijima ngokushesha. Qiniseka ukuthi ukusebenzisa isivinini kwakho njalo kufaka ukufudumala kwemizuzu engu-10 kuya kwengu-15 nokupholisa phansi kokusebenza okulula, futhi. (Nalu olunye ulwazi ngokugijima kwejubane nezinhlobo ezahlukahlukene zokusebenzisa isikhawu.)

Qaphela: Kukhona ukujima okukodwa kwe-fartlek kulolu hlelo lokuqeqeshwa lwe-half-marathon. Ngemva kokwenza ukuzifudumeza, uzogijima iminithi elingu-1 ngejubane lakho lomgomo, bese ululama iminithi elingu-1 ngejubane lemarathon. Qhubeka nokufanisa imizamo yakho nesikhathi sokuthola 1: 1 ngenkathi usebenza iphiramidi: iminithi eli-1, imizuzu emi-2, imizuzu emi-3, imizuzu emi-2, iminithi eli-1. Lokhu kusho ukuthi, phakathi nomjikelezo wamaphiramidi wamaminithi amabili, uzosebenza imizuzu emibili, bese uphumula imizuzu emi-2. Yenza lokhu kabili sekukonke.

Ukugijima okulula

Indlela owakha ngayo umzimba wakho isipele ngemva kwalezo zigijimi zejubane eziyenga ukucindezeleka iwukugijima okulula. "Lawa ma-mile amahle, ahamba kancane enza igazi ligeleze, eligqugquzela ukwelashwa futhi likhiphe ukuvuvukala, i-lactic acid, nazo zonke izinto ezimbi," kusho uWoods.

Noma ungazizwa wonakele, gcina ukugijima kwakho kalula sloooow. "Akekho owake wagijima kalula kalula," kusho uWoods. "Noma nini uma wenza umzamo, ukhipha imali ebhange. Imali ebuyisela imali ebhange yindlela enhle, elula, ehamba kancane. Uma siqhubeka nokusebenza kanzima ijubane lomjaho, sinesikweleti; okuwukuphela kwendlela yokwakha ukuzikhandla ngamamayela alula ngokwengeziwe. "

I-Tempo Runs

I-Tempo isebenza ngokusebenza kwakho kahle. "Cabanga ngebanga legesi emotweni yakho-mhlawumbe ungathola amamayela angu-25 ngegalani ngalinye ukushayela uzungeze idolobha ngesivinini esincane," kuchaza uWoods. "Kodwa emgwaqeni omkhulu, yona le galoni kaphethiloli ingathola amamayela angama-30 noma angama-35 ngelitha ngalinye. Yilokho okwenziwa i-tempo: Uzama ukusebenza kahle ngamandla alinganayo, ukuze ukwazi ukugijima ngokushesha ngaphandle kokuzizwa njengawe sisebenza kanzima. "

Umzamo wakho we-tempo kufanele ulunge ngaphezu komzamo we-marathon. Kuzokusiza ukuthi uthole lelo phuzu lomlingo lokukhomba phakathi kokugijima amabanga amafushane ngokushesha okukhulu nokugijima amamayela amade, ahamba kancane.

Ukuqeqeshwa Amandla + Ukuqeqeshwa Okuphambanayo

Ukuze ube ngcono ekugijimeni, kufanele wenze okungaphezu kokugijima, akunjalo? Ukuqeqeshwa kwamandla kubalulekile ukuze uqine yonke indawo, okuzokusiza ube umgijimi osebenza kahle kakhulu (ukuhumusha: akukho mandla amoshayo). “Ngiwumlandeli omkhulu wokuzivocavoca okuyisisekelo, okukusiza ukuthi uhlale uqondile lapho ukhathala usuya ekupheleni kokugijima, nokuzivocavoca okusebenzayo kubagijimi, njengamabhuloho anomlenze owodwa, amaphaphu abuyela emuva, kanye nokuphakamisa umlenze owodwa,” kusho. Izinkuni. (Le Ultimate Power Workout yabagijimi inakho konke okudingayo.)

Ngakolunye uhlangothi, ukuzilolonga okuphambanayo njengokubhukuda noma ukuhamba ngebhayisikili, qhubeka nokwakha amandla akho okunyakazisa umzimba, kodwa futhi kwakha imisipha ngaphandle kwaleyo esetshenzwa lapho ugijima futhi ngokuvamile ayinamthelela ophansi—into ewusizo kakhulu evikini elivele liqinile le-high-mileage. .

Izinsuku Zokutakula / Ukuphumula Okusebenzayo

Udinga ukunikeza umzimba wakho ikhefu — yilapho imisipha yakho iba nesikhathi sokuzilungisa futhi iqine. Qiniseka ukuthi unosuku olulodwa lokuphumula okuphelele (kulolu hlelo, lokho uMsombuluko noma uSuku 1).

NgoLwesihlanu, uyakwenza. "Mhlawumbe imilenze yakho izwakala kahle futhi ungaphuma uyotakula imizuzu engu-30 okuzokulungiselela kangcono ukugijima kwakho okude ngoMgqibelo uma kuqhathaniswa nokuphumula okugcwele usuku lonke," kusho uWoods. Kodwa uma imilenze yakho isinda futhi kuyisonto elishubile, ungabi iqhawe. “Thatha usuku lokuphumula, vele wenze igwebu, mhlawumbe uye ku-yoga noma uyobhukuda,” usho kanje. "Lalela umzimba wakho nokuthi yini engase izwakale iyinhle. Vele ugweme umsebenzi onomthelela omkhulu noma osindayo." (Okuhlobene: Ingabe KULUNGILE Ukuphakamisa Esindayo Ngenkathi Kuqeqeshwa iMarathon?)

I-12-isonto Lokuqeqesha I-Half-Marathon Uhlelo Lwabaqalayo

Buyekeza kwe-