Ukuqeqeshwa kweMarathon kobuchopho bakho

-Delile

• Gxila kokulawulekayo
• Lungiselela Okubi Kakhulu
• Bona Impumelelo ngeso lengqondo
• Thola iMantra
• Hlukanisa Ngomqondo
• Gcina Ilogi Yokuqeqesha enemininingwane
• Hlanganisa iwashi lakho
• Buyekeza kwe-

Ukugijima ibanga elide kuyimpi yengqondo njengeyomzimba. Ngesiqubulo sokugijima okude namaviki angapheli okuqeqeshwa kufika ukungabaza nokwesaba okungenakugwemeka okungene emiqondweni eminingi yesikhathi sokuqala (nesesibili nesesithathu) somgijimi webanga elide. Qeqesha ubuchopho bakho ngenkathi uqeqesha umzimba wakho (ngohlelo olufanele lokuqeqeshwa komjaho) ngamathiphu ayisikhombisa ahloselwe ukusiza ukushintsha imisipha yakho yengqondo ngosuku lomjaho.

Gxila kokulawulekayo

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"Ubukhulu bokugijima amamayela angu-26.2 bungamangaza," kusho umgijimi ogijima izikhathi ezingu-78 nomqeqeshi uMark Kleanthous, umbhali we Impi Yengqondo. I-Triathlon. "Iningi labagijimi bemarathon liba nokungabaza okuthile emasontweni okugcina ngaphambi kosuku lwemarathon. Lokhu kuyinto evamile ngokuphelele." Abagijimi bangase bakhathazeke ngokugula, ukulimala, ukubhekana nesimo sezulu esibi, ukungalungeli kahle, ukuba nosuku lokuphumula, uhlu luyaqhubeka.

Kepha esikhundleni sokukhathazeka ngesimo sezulu, ukubanda kwamasonto onke, nezinye izinto ezingalindelekile, uKleanthous uphakamisa ukugxila kulokho ongakulawula: ukulala, ukudla okunomsoco, kanye ne-hydration. Hlola ukuthi yini okusebenzela wena ekuqaleni kokuqeqeshwa, bese unamathela kukho emasontweni aholela osukwini lomjaho kuze kube indlela yakho ejwayelekile. "Uzokwakha ukuzethemba kwangaphakathi unganakile," kusho uKleanthous.

Lungiselela Okubi Kakhulu

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"Ukwehluleka ukuzilolongela ngokomqondo okufanele ukwenze uma izinto zingahambi kahle ngokusobala kungenye yezinto ezinkulu emjahweni odumazayo," kuchaza uKleanthous. Yakha uhlelo A futhi ukuhlela B ngezinkinga ezivamile zosuku lomjaho, njengokuqala ngokushesha okukhulu noma ukwenzelwa phansi, bese uzijwayeza ukushintsha izinhloso ngesikhathi sokuqeqeshwa. "Uma ucabanga ngokwengeziwe ngalokhu okuhlangenwe nakho nokuthi uhlela kanjani ukukunqoba, kulapho uzokwazi kangcono ukubhekana nezinkinga ngesikhathi somjaho wangempela," kusho uKleanthous.

Vele ugweme ukuhlala ezimweni ezimbi kakhulu phakathi neviki lomjaho. Ukucabanga kosuku lokuphela komhlaba kungadala ukungezwani nokwesaba, kuxwayisa uKleanthous. (I-Top 10 Fees Marathoners Experience) Okusho ukuthi, ngaphandle kokuthi ucabanga ukuthi ungazinqoba, okusiletha kuchopho elilandelayo.

Bona Impumelelo ngeso lengqondo

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Ucwaningo lubonisa ukuthi ukubona impumelelo ngeso lengqondo kuholela emiphumeleni emihle kwezemidlalo. Ucwaningo olulodwa olushicilelwe ku- Ijenali ye-Applied Sport Psychology bathole ukuthi abasubathi basekolishi ababejwayele ukuzicabanga bephumelela emncintiswaneni nabo bakhombisa ukuqina kwengqondo okukhulu kakhulu. Eqinisweni, ukubona ngeso lengqondo kwakuyisibikezelo esiqine kakhulu sokuzimisela kwengqondo.

Kepha ungagcini nje ngokuzilolongela isimo sakho esimnandi kakhulu, kusho uKleanthous. Zibone ngeso lengqondo isimo sakho esesaba kakhulu (ukuthi uhambe, uwa futhi ulimale), bese ubona ngeso lengqondo ukusinqoba. Le ndlela izokuqeqesha ingqondo yakho ukuthi ikudonse ngosuku lomjaho.

Thola iMantra

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Uma ugijima ngaphandle kwe-mantra, yisikhathi sokuyithola. Iningi lama-marathoners linemishwana embalwa ebenza badlule ezindaweni ezinzima ekuziqeqesheni nangosuku lomjaho. Kungakhathaliseki ukuthi into elula, njengokuthi "imayela elilodwa ngesikhathi," noma okukhuthazayo, njengokuthi "qhubeka uphusha," ukuba namazwi ambalwa okuhlakanipha esandleni kungakusiza ukukudonsa endaweni embi emgwaqeni. "Ukuzikhulumela kahle kuyithuluzi elinamandla," kusho uKleanthous. Prakthiza inkulumo ekhuthazayo ngesikhathi sokuqeqeshwa ukuze uthole imishwana ekusebenzelayo. Ukuba nezinketho ezimbalwa kuzokusiza ukhuphuke umqansa, uzole lapho ushuba, noma ugcine ijubane lakho likhuphuka lapho ukukhathala kuqala. (Udinga iziphakamiso? Abaqeqeshi Bayembula: Amazwi Ashukumisayo Athola Imiphumela)

Hlukanisa Ngomqondo

Chunk run yakho: ukusondela kumarathon noma yikuphi ukugijima okude ezigabeni-inqubo eyaziwa ngokuthi "chunking" -isiza ekuhlukaniseni ngokomqondo umzamo wokugijima amahora, kusho umqeqeshi owaziwayo no-Olympian uJeff Galloway Marathon: Ungakwenza!

"Umcabango webanga lonke le-marathon kuba lula kakhulu ukuwugwinya uma uwahlukanisa abe yizicucu ezincane, ezinokugaya ukudla, ezilingana," kuvuma umgijimi we-marathon no-blogger uDanielle Nardi. Abanye abagijimi bacabanga ngamamayela angama-26.2 njengamamayela amabili ayi-10 ane-10k ekugcineni. Abanye bakwenza ngezingxenye zamamayela amahlanu noma izengezo ezincane phakathi kwamakhefu okuhamba. Ekuqeqeshweni, phula ngokwengqondo isikhathi eside noma esisabisayo kube yizinqamu. Ukuhlala phansi amakhilomitha amahlanu ngasikhathi sinye kungazizwa kungesabisa ukwedlula okungama-20 kuhambo olulodwa.

Gcina Ilogi Yokuqeqesha enemininingwane

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Abagijimi abaningi bazongabaza ukuqeqeshwa kwabo: noma benza ibanga elingamakhilomitha anele, imigijimo emide eyanele, imijaho eyanele yokushuna, nokunye. "Bavame ukuzibuza izikhathi ezingamakhulu ngaphandle kokufika esiphethweni," kusho uKleanthous. Kodwa i-loop engapheli yokuzibuza ukuthi ngabe wenze "kwanele" ingaholela ekukhuphukeni kwemicabango engalungile.

Esikhundleni sokubhala ngesandla, buyekeza ilogi yakho yokuqeqesha lapho uqala ukungabaza ukulungiselela kwakho. Ukubona amamayela owasebenzisile emasontweni wokusebenza kanzima kuzothuthukisa ukuzethemba kwakho. "Zitshele ukuthi wenze okuningi ngangokunokwenzeka futhi ubone ukuthi ukwenza okungeziwe kuzobeka engcupheni amathuba okuphumelela," kusho uKleanthous. Ukugcina nokubukeza irekhodi lakho kuzokusiza ukuthi ubheke kulokho okwenzile esikhundleni sokuzibuza ukuthi awukenzi ngokwanele.

Hlanganisa iwashi lakho

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Uma ungumgijimi oqhutshwa yidatha, qiniseka ukuthi ulahla iwashi lakho le-GPS ngezikhathi ezithile, ikakhulukazi njengoba usuku lomjaho lusondela. Ukuhlola nokuphinda uhlole isivinini sakho kungaholela ekuzingabazeni, ikakhulukazi uma ungashayi izilinganiso zakho eziqondiwe. Ngezinye izikhathi, kufanele nje uthembele ukuqeqeshwa kwakho. (Phinda uzame lezi ezinye Izindlela Ezi-4 Ezingalindelekile Zokuqeqeshela I-Marathon.)

Kunalokho, gijima ngaphandle kwewashi elisuselwe ekuzizweleni. Khetha umzila ojwayelekile ukuze kube lula ukukala umzamo wakho. Ngokufanayo, uma uhlala ugijima ngomculo, shiya ama-headphone akho ekhaya ngezikhathi ezithile. "Ukulalela umzimba wakho kuyisithako esibalulekile ukuze ube nomjaho omkhulu," kusho uKleanthous. "Lalela ukuphefumula kwakho nomsindo wezinyawo zakho. Jabulela inkampani yakho."

Buyekeza kwe-