Konke Odinga Ukukwazi Ngokuqeqeshwa KweMarathon Kwabaqalayo
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- Ingabe Usukulungele Ukugijima I-Marathon?
- Ukuqeqeshelwa i-Full Marathon Vs. Ukuqeqeshelwa iHalf Marathon
- Ungaluthola Kanjani Uhlelo Olufanele Lokuqeqeshwa KukaMarathon Kwabaqalayo
- Ukusebenza okungasebenzi kwe-Cardio Kuhlelo Lakho Lokuqeqesha iMarathon
- Kungani Ukululama Kubaluleke Kangaka
- Igiya Udinga Ukuqhuba iMarathon
- I-WTF Ingabe Uyadla Ngaphambi Nangesikhathi SeMarathon?
- Buyekeza kwe-
Ngakho ufuna ukugijima i-marathon, huh? Cishe awuzange wenze isinqumo sokugijima amamayela angu-26.2 kalula; uma kucatshangelwa ukuthi isilinganiso sesikhathi sokuqeda singu-4:39:09, ukugijima imarathon kuwumsebenzi onzima okudingeka uwulungiselele ngokomzimba nangokwengqondo. (Okuhlobene: 4 Izindlela Ezingalindelekile Zokuqeqesha iMarathon)
Nokho, ungakuvumeli lokho! Noma ngubani angakwazi ukugijima umjaho webanga elide; iningi lalo linengqondo, futhi uma ukholwa ukuthi ungagijima amamayela angama-26.2, uzokwazi. Kepha usadinga uhlelo oluqinile ngoba ukuqeqeshwa okuningi kwe-marathon kwehlela ekulungiseleleni ngangokunokwenzeka. Lapha, konke odinga ukukwazi ukukwenza (nangaphakathi) nosuku lomjaho.
Ingabe Usukulungele Ukugijima I-Marathon?
Ukusuka ku-zero uye ku-26.2 kungenzeka kepha mhlawumbe akuwona umqondo omuhle. Uma ungakaze ugijime ngaphambili, noma ujwayele ukuphuma ngamamayela amathathu, kulungile - kepha udinga ukwenza okungaphezulu kokulanda uhlelo lokuqeqeshwa kwi-inthanethi.
Okokuqala, kufanele wazi ukuthi umi kuphi uma ukhubazeka, kusho uMelanie Kann, umqeqeshi ogijimayo weNew York Road Runners. "Uma kunezinhlungu ezikhathazayo ezifika kulolu hlelo, ukwengeza ezinye izindlela ngeke kusisize lesi simo," kusho uKann. "Impela hlolwa yidokodo lezemidlalo uma kunesidingo, noma sebenzisana ne-PT ukuze uqiniseke ukuthi ithimba lakho labasekeli namandla ohambisanayo nokuhamba kwawo akhona." (Okuhlobene: Izinto ze-5 Therapists Zifuna Abagijimi Baqale Ukwenza Manje)
Noma konke kusebenza ngendlela efanele, kufanele ube nezinga eliphansi lokuqina ngaphambi kokuqala uhlelo lokuqeqeshwa lomncintiswano wabaqalayo — lokho kusho ukuthi usebenzise okungenani inyanga ugijima amamayela ayi-15-20 ngesonto ngaphezulu kwezinsuku ezintathu kuya kwezine ezigijimayo, futhi njengokuqeqeshwa kwamandla, ukuqeqeshwa okuphambene, nomsebenzi wokuvuselela osebenzayo, kusho uJohn Henwood, umqeqeshi ogijimayo ohola uhlelo lokuqeqeshwa kwemarathon eMile High Run Club eNew York. Futhi, bheka uhlelo lokuqeqeshwa kwe-marathon onqume ukulisebenzisa. Lithini ibanga lokuqala elide? "Uma ukugijima kwakho kokuqala kungamamayela ayisithupha, kufanele ukwazi ukubhekana nakho ngaphandle kwenkinga enkulu," kusho uHenwood. (Okuhlobene: Isheduli Yokuqeqeshwa KweMarathon Yamaviki Ayi-12 Yabagijimi Abaphakathi)
Umthetho ojwayelekile wesithupha wokuthi uzofika nini ezinhlelweni zokuqeqeshwa komncintiswano wabaqalayo ukungakhuphuli i-mileage yakho ngaphezu kwe-mile nengxenye lapho uqala, uyanezela-ngakho-ke uma uqala endaweni lapho amamayela amathathu kunguwe indawo yokunethezeka, udinga ukwakha ngesikhathi esanele sokuqeqesha ukuze wakhe lokho ngaphambi kokuqala uhlelo lwakho lwangempela lokuqeqesha. "Cabanga ngohlelo lwakho lokuqeqesha njengendlu noma i-skyscraper," kusho uKann. "Qala ngesisekelo futhi kancane kancane wakhe phezulu. Isakhiwo siqine njengesisekelo saso, futhi kuyasebenza nakuqeqesho lwakho."
Ukuqeqeshelwa i-Full Marathon Vs. Ukuqeqeshelwa iHalf Marathon
Uh, kusobala, ulungiselela ukuvalakabili amamayela, okuwumehluko omkhulu kakhulu. Kepha maqondana nokuqeqeshwa, umehluko omkhulu empeleni ukugijima okude. Esikhundleni sokuxhuma ngamamayela ayi-11 noma ayi-12, uzobe ungene kumamayela ayi-18 noma angama-20 ngokuya ngohlelo lwakho. Lokho kunomthelela omningi kakhulu emzimbeni wakho.
Yilapho ukwenza ukuqeqeshwa kwamandla kabili ngeviki kungakusiza khona ngempela, kusho uHenwood. "Isimo esizungezile sizokwandisa amandla akho esilinganisweni sesisindo futhi sikusize ube ngumgijimi ongcono uma kuqhathaniswa nokugijima nje." Ungahle ukwazi ukweqa lokhu ngohlelo lokuqeqeshwa kwemarathon, kepha hhayi ama-26.2. (Okuhlobene: Ukusebenza Okubalulekile Oku-5 Okubalulekile Okudingwa Yibo Bonke Abagijimi)
Cabanga ngalokhu futhi: Imijikelezo yoqeqesho lwehhafu yemarathon imvamisa ihlala amasonto ayi-10 kuye kwayi-12, ngenkathi imijikelezo yokuqeqeshwa komncintiswano imvamisa iba amasonto ayi-16 kuye kwangama-20, kusho uKann. "Lokhu kusho isikhathi eside lapho umzimba wakho ubekezelela izingcindezi zokuqeqeshwa, ngakho-ke ukubeka phambili ukuphumula nokutakula kubaluleke kakhulu," esho. Zama ukuxuba ukugijima kwakho ngokwenza okunye ukugijimisana nodoti noma i-gravel ngokungafani ne-pavement ukuze unikeze amalunga akho ikhefu, futhi ungeze emagqumeni ukushintsha indlela osebenzisa ngayo imisipha yakho nokuvikela ukulimala ngokweqile.
Ungaluthola Kanjani Uhlelo Olufanele Lokuqeqeshwa KukaMarathon Kwabaqalayo
I-Google "uhlelo lokuqeqeshwa kwemarathon" nemiphumela engu-911,000,000 iyavela. Alukho uhlelo olufanele lokuqeqeshwa kwemarathon kwabaqalayo, noma kunjalo. "Ngihlala ngikhumbuza abagijimi bami ukuthi uhlelo lwe-marathon kufanele lubhekwe njengomhlahlandlela uma kukhulunywa ngokuqeqeshwa - kodwa akumele kube incwadi yomthetho!" kusho uKan. "Impilo iyenzeka lapho uziqeqeshela umjaho webanga elide, futhi umsebenzi, impilo, ukulimala, izehlakalo zesimo sezulu zizohlala zikhona. Ngenxa yalokho, izinhlelo ezingcono kakhulu ezikhona ziyaguquguquka futhi zishintshashintsha ngandlela-thile ukuze kuhlangatshezwane nalawa 'mabhampu esivinini' ekuqeqesheni kwakho. . "
Uhlelo lokuqeqeshwa kwe-marathon alubhalwanga etsheni, kodwa akufanele uhambe ngendlela engafanele ulungisa eyodwa uwedwa. "Ngincoma ukuthola umuntu ozokunika impendulo futhi ongakusiza ushintshe uhlelo lwakho lapho udinga khona," kusho uHenwood. "Kuyinto eyodwa uma uphuthelwe ukugijima okukodwa, kodwa kuthiwani uma uphuthelwa izinsuku ezinhlanu zilandelana ngenxa yokugula? Umqeqeshi angakusiza ukuthi ubuyele endleleni ngendlela engcono kakhulu yomzimba wakho."
Qiniseka ukuthi ubheka izinto ezifana nokuqeqeshwa okuyisisekelo okudingekayo kulolu hlelo (noma ukuthi mangaki amamayela eviki lonke oluqala kuwo), ingqikithi yemayela leviki noma izinsuku ezisebenzayo zohlelo (unaso isikhathi uhlelo lwamamayela aphakeme olungase ludinge?), kanjani imvamisa uhlelo luvumela ukusebenza okungasebenzi, futhi ucabangele ukuthi lezo zinto zingangena kanjani empilweni yakho yonke. (Kuhlobene: Izinto ezi-6 Umqeqeshi Wokugijima Angakufundisa Ngokuqeqeshwa KweMarathon)
Ukusebenza okungasebenzi kwe-Cardio Kuhlelo Lakho Lokuqeqesha iMarathon
UHenwood usevele ukubalile ukubaluleka kokuzivocavoca amandla, kepha ake sikhulume ngokuzivocavoca umzimba. Abanye abantu bangaphatha ukusebenza izinsuku ezinhlanu noma eziyisithupha ngesonto; kwabanye, lokho nje kungaphezu kwamandla. (Okuhlobene: Ukusebenza Okubalulekile Oku-5 Okubalulekile Okudingwa Yibo Bonke Abagijimi)
"Ngithanda ukuthi abantu benze i-cardio izinsuku ezinhlanu ngesonto," kusho uHenwood. Lokho kungasho ukugijima, ukuhamba ngebhayisikili, ukusebenzisa i-elliptical, noma ngisho nokubhukuda. "Ngithanda kakhulu i-elliptical ngoba usesimweni esifanayo nokugijima: izinkalo phambili, ukuphuma kwesifuba, ukupompa imilenze," usho kanje. "Futhi ukubhukuda kungasiza ukwakha amandla azungeze i-abs engezansi, ama-hip flexors, kanye ne-back back."
Iphuzu lokuqeqeshwa okuphambene nomoya ukuthi "lokhu kusebenza kunika umgijimi amandla okusebenza kuleso sizinda ngaphandle kokuthinteka ngokweqile noma ukushaya umzimba," kusho uKann. Futhi lokho kukusiza ukuba ube umsubathi onamandla, osebenza kahle—okuyinto ezokusiza ukuthi ufinyelele entanjeni.
Noma yiluphi olunye uhlobo lokuzivocavoca okuphambanayo olusebenza ngokuhamba jikelele komsubathi namandla asemqoka nakho kuncoma noma yiluphi uhlelo lokuqeqeshwa kwe-marathon, kusho u-Kann. "I-yoga emnene, ama-pilates, i-barre, kanye namandla amakhulu jikelele konke kuhle ngoba kuqinisa imisipha esekela ukunyakaza okuphindaphindwayo umzimba osebenzayo," uyanezela.
Kungani Ukululama Kubaluleke Kangaka
Udinga ngokuphelele ukwakha ukutakula kuhlelo lwakho lokuqeqeshwa kwemarathon lwabaqalayo (nakuwo wonke amazinga!). Ukubuyiselwa empeleni lapho ukuzuza kwakho kwenzeka; yilapho imisipha yakho ekugcineni iba nesikhathi sokuzilungisa futhi izakhele emuva ngemuva kwengcindezi ephindaphindwayo yokusebenza. (Okuhlobene: The Best Workout Recovery Method yeSheduli Yakho)
"Izinsuku zokululama ezisebenzayo zilungele ukusiza ukugcina umgijimi ekhululekile futhi anciphise ukuqina phakathi kokuzivocavoca kanzima. Ngithanda ukucabanga ngokugijima okulula cishe njengokumasaja komzimba - kusiza ngokujikeleza jikelele nokugeleza kwegazi kuya emalungeni nasemisipha, ngaleyo ndlela kuphikisane ukuvuvukala, ”kusho uKann.
Ukugijima okulula kakhulu, i-yoga emnene, ukuhamba ngebhayisikili okulula, okugqamile, noma uhambo olufushane konke kuyizindlela ezinhle zokululama okuthambile. "Ngithanda ukwenza isangweji umzamo olula noma usuku lokuphumula phakathi kwemizamo emibili enzima ohlelweni lokuqeqesha, futhi ngemva komzamo onzima kakhulu, kokubili ngokulandelana (ukuphumula, okulandelwa ukululama okusebenzayo) ngaphambi kolunye usuku olunzima," usho kanje. .
Igiya Udinga Ukuqhuba iMarathon
Lokho okugqokayo ukuqeqeshela nokuqhuba imarathon kukuhle kakhulu kuwe. Kodwa igiya elibaluleke kakhulu (duh) amateku akho. Amathuba ukuthi, lezo zingane zizohlupheka cishe ngamamayela angama-200 wokuqeqeshwa ngaphambi komjaho wosuku, ngakho-ke ufuna ukuzizwa ukhululekile kuzo.
"Lapho ngikhetha isicathulo, ngikhuthaza abagijimi ukuthi bahambe namabhangqa azwakala njengokunwebeka konyawo lwabo. Kufanele bazizwe besekelwa yisihlangu, futhi kufanele sinethezeke, kepha akumele bazi ngokweqile ngobukhona besicathulo ," kusho uKann. (Okuhlobene: Izicathulo ezihamba phambili zokugijima ibanga elide)
Awuqinisekile ukuthi kusho ukuthini lokho? Qonda esitolo esikhethekile lapho ungathola khona izicathulo ezilungele indlela ohamba ngayo nezinhloso zakho, kusho uHenwood. "Ochwepheshe bakhona bangakusiza ukuthi wazi ukuthi ungumuntu osebiza amagama noma uyi-supinator, uma udinga isicathulo esingathathi hlangothi uma kuqhathaniswa naleso esisimamisayo, bese bancoma umkhiqizo kusuka lapho."
Ngokugijima ibanga, uKann uncoma ukuthi kufunwe ukumuncwa okukhulu kwezicathulo kunezicathulo ezingadonswa kancane - ikakhulukazi kuma-marathoners asezingeni eliphansi, lokho kuzosiza ukuvikela unyawo lwakho kumthelela wokuphakamisa imayela lakho.
Uma ukhuluma nanoma iyiphi i-marathoner yesipiliyoni, cishe bazokutshela ukuthi ungagqoki lutho olusha ngosuku lomjaho. Ngesikhathi uqeqeshwa, gqoka lokho ocabanga ukuthi uzokugqoka noma uzokuphatha ngesikhathi somjaho: lokho kusho ukuthi izicathulo, izingubo, ibhande lengalo, ibhande, amabhodlela amanzi aphethwe ngesandla, nokunye. "Ngokushesha lapho ungathola ukuthi yini ekusebenzelayo, kuzoba ngcono," kusho uKann. (Bheka: I-Absolute Best Gear yamaBanga Amade Agijima)
I-WTF Ingabe Uyadla Ngaphambi Nangesikhathi SeMarathon?
Uma uqeqeshelwa ibanga elide, ungayibukeli phansi indima edlalwa ukudla okunomsoco ekugcineni amandla akho, izicubu zomzimba ziqinile, nomzimba wakho uvuthwa ukuze uhambe ibanga — indlela odla ngayo kufanele ishintshe ukuze ihambisane nezidingo zakho ezandayo zamandla, kusho uKelly Jones, I-RD, ingcwethi yezokudla yezemidlalo esePhiladelphia.
"Njengoba imayela likhuphuka, kufanele kube namandla aphelele avela kuma-carbohydrate," kusho yena. Kepha qiniseka ukukhuphula ama-carbs ekhwalithi wekhwalithi ephezulu, njenge-quinoa, isinkwa sokudla okusanhlamvu, ama-oats, ubhatata, nobhanana, uma kuqhathaniswa ne-carbs elungisiwe futhi elungisiwe. (Okuningi: Ukudla Kwami KukaMarathon)
Abagijimi bokubekezela kufanele futhi bakhulise ukungena kwe-sodium, i-calcium, i-iron, ne-vitamin C, futhi, uthi. "I-sodium iyisakhi esiyinhloko esilahlekile ekujulukeni okufanele kushintshwe ukulinganisela kwamanzi, futhi i-calcium kufanele isekele ukucindezeleka okungeziwe emathanjeni, kodwa futhi ibalulekile ekunciphiseni kwemisipha," kuchaza uJones. "Njengoba insimbi ithwala umoya-mpilo ozungeza igazi, nokusetshenziswa komoya-mpilo kukhuphuka nge-mileage ephakeme, insimbi kanye nokubuyiswa kwamangqamuzana egazi abomvu kuyanda; futhi, ekugcineni, uvithamini C kubalulekile ukuvikela amaphaphu ekucindezelekeni okwengeziwe." (Okuhlobene: Ukudla Okuphelele Okungu-10 Okungcono Ekubuyiseleni Umsebenzi Kunama-Supplements)
Ngosuku lomjaho, nakanjani uzofuna ukuthwala uphethiloli nawe (umzimba wakho uzoshisa nge-glycogen, noma ushukela, izitolo ngamamayela angu-20, owaziwa ngokuthi "udonga" ekugijimeni kwe-marathon). “Kuyasiza ukuphatha uphethiloli ngama-run imizuzu engaphezulu kwama-60,” kusho uJones. "Kubalulekile lapho uqeqeshela umjaho futhi uqeqeshe namathumbu akho ukuthi aphuze ama-carbohydrate futhi uwagaye ngenkathi uzivocavoca ukuze ungavumi ukucasulwa yi-GI ngokuhamba kwesikhathi."
Zama ama-carbs aphathekayo, agayeka kalula njengamajeli namabhulokhi, noma izinsuku ezinosawoti kanye namaphakethe oju. Okusebenzela umngani wakho noma umqeqeshi kungenzeka kungakusebenzeli, ngakho-ke njengoba uziqeqesha kulokho ozokugqoka, qiniseka ukuthi uzijwayeza ukufaka umfutho ekugijimeni isikhathi eside ngaphambi kosuku lomjaho ngakho-ke akukho okumangazayo kuleso sifundo — isb. ukuphambukela kungazelelwe ePort-a-Pottie eseduzane. Futhi khumbula: Ungalokothi uthembele i-fart ngemva kwemayela lesishiyagalolunye.