Amathiphu okugijima avela kumqeqeshi weMarathon kaKatie Holmes

-Delile

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Kusukela kuma-triathlons kuya kuma-marathon, imidlalo yokukhuthazela isiphenduke inselele ethandwayo kosaziwayo abafana no-Jennifer Lopez no-Oprah Winfrey. Yebo kuyasiza ukuba nomqeqeshi oseqophelweni eliphezulu ozokuqondisa. UWes Okerson uqeqeshe futhi wagijima nezinye izihlabani ezigqame kakhulu eHollywood, okubalwa kuzo noKatie Holmes, abezilungiselele iNew York City Marathon yangonyaka odlule. Usitshela ukuthi uwalungiselela kanjani amakhasimende akhe adumile usuku lomjaho nokuthi yini ongayenza ukuze ufeze imigomo yakho yokuqeqeshwa.

Q. Uwalungiselela kanjani amakhasimende ama-marathon?

A. "Ngibhekane nabantu abangenalwazi oluncane noma abangenalo nhlobo ekugijimeni amabanga amade, okuyinselelo yokuqala. Uma ulungiselela imarathon, kumayelana nokwakha amamayela kuze kube sezingeni lapho umzimba nengqondo yakho ukwazi ukuphatha khona ama-26. Ngemuva kwezinyanga ezimbalwa zokwandisa i-mileage yakho, ngincoma ukwenza ama-run amabili amafushane (4 to 5 miles), ama-run amabili aphakathi (6 to 8 miles) kanye no-run long (10 to finally 18 miles) ngeviki. Amamayela angu-50 ngesonto akubeka ethubeni. "

Q. Yiziphi iziphakamiso onazo zokuhlanganisa ukuqeqeshwa ohlelweni olumatasa?

A. "Ukwenza imephu isheduli isonto ngalinye kubalulekile. Khetha usuku lwesonto lapho wazi khona ukuthi awumatasatasa wenze lokho lapho uzokwenza khona ibanga lakho elide. ISonto livame ukuba lihle ngoba abantu abekho emsebenzini. Yenza umzamo ukulingana kuma-run amafushane noma aphakathi nendawo ngaphambi noma ngemuva komsebenzi, kodwa qiniseka ukuthi uzikhuphule ngaphandle ukuze ungagijimi kusihlwa bese ekuseni ngakusasa. Ufuna ukunikeza umzimba wakho amahora angama-24 ukuthi ululame phakathi kwezikhathi. "

Q. Uthini kulabo abangacabangi ukuthi bangawuqeda umjaho webanga elide?

A. "Kunjalo kuyinto kuyenzeka. Kwabaqalayo, ukugijima amamayela angu-26 kuzwakala njengengunaphakade, kodwa umzimba wakho ufika lapho ukugijima kuba yimvelo yesibili. Uma uphilile futhi uzimisele ukuyiqeqeshela lokho, wena can kwenze. "

Q. Yimaphi amaphutha okuqeqesha avamile abantu abawenzayo?

A. "Abagijimi ngokwanele. Uma ngabe wenze amamayela ayi-12 noma ayi-14 kuphela, uzoba nenkinga yokuqedela ama-26. Ngakolunye uhlangothi lwe-spectrum, kunabantu abenza ngokweqile. baphinde bahlukumeze imizimba yabo futhi bathole ukulimala ngokweqile. Akudingekile ukuba wenze imayela eliningi ngokweqile. Inqobo nje uma unohlelo olusebenzayo futhi usebenza izinsuku ezine kuya kweziyisithupha ngesonto futhi uphumule okungenani kanye ngesonto, kufanele uhambe kahle."

U. Yiluphi uhlobo lokuqeqeshwa okuphambene olincomayo?

A. "Ukuqeqeshwa okuphambene nomzimba kubalulekile ngoba kukwenza ukwazi ukuphumula imisipha yakho futhi usebenzise umzimba wakho ngendlela ehlukile. Ngokugijima, uhamba ngendiza eyodwa ngokunyakaza okukodwa futhi kungacindezela kakhulu emajoyinini. Akunandaba ukuthi wenza muphi umsebenzi wokuwela isitimela inqobo nje uma ugcina izinga lokushaya kwenhliziyo yakho likumaphesenti angama-60 kuye kwangama-70 obuningi bakho. Ngiyabatshela abantu uma bebhukuda noma bedlala imidlalo ukuthi baqhubeke nokwenza kanjalo, kodwa hhayi indawo yokugijima. Ekupheleni kosuku, kumayelana nokwakha amamayela, ngakho-ke akufanele uwele isitimela kaningi ngesonto. "

U. Ugwema kanjani "ukushaya udonga?"

A. "Udonga yilokho lapho uzizwa sengathi ngeke ukwazi ukuqhubeka khona. Imvamisa kuyinkinga yokudla okunempilo. Imisipha yakho igcina uphethiloli owanele umsebenzi wokuzivocavoca ongaba amahora amabili futhi uma lokho sekuphelile, udinga omunye umthombo wamandla. Kufanele udle ukudla njalo ngamamayela ayisishiyagalombili futhi uphuze amanzi noma ingxenye yenkomishi ye-Gatorade njalo ngamamayela ambalwa. Amajeli wamandla mahle ngoba umzimba wakho uwamunca ngokushesha kunokudla okuqinile. umjaho, kufanele ube nophethiloli owanele osele ethangini ukuze uqedele."

U. Yiziphi izeluleko onazo zokuhamba ngejubane phakathi nomjaho?

A. "Uma uqala umjaho usuke uthuthuke ngempela. Baningi abagijimi eduze kwakho, wonke umuntu uhamba ngesivinini esihlukene futhi kuhlale kudlula abantu. Ungalenzi iphutha lokuphuma ngokushesha. Ngincoma ukuthi uthole isilawuli sokushaya kwenhliziyo, ongasithola kunoma yisiphi isitolo sezemidlalo, ukuthola umbono wokuthi usebenza kanzima kangakanani ngejubane elihlukahlukene phakathi kwama-run akho. Kufanele uziqeqeshe ngejubane eligcina ukushaya kwenhliziyo yakho ngamaphesenti angama-60 kuye kwangama-70 wobukhulu bakho . Uma ingaphezulu noma ngaphansi kwale ndawo ngesikhathi semarathon, uzokwazi ukuthi wehlile ijubane. "

Q. Unaso yini iseluleko sokubhekana nobuhlungu nezinhlungu?

A. "Imarathon ingumjaho othokozisayo, kodwa uzowushaya umzimba wakho nakanjani. Ukunyakaza okuphindaphindayo emadolweni nasemaqakaleni. Uma uqala ukuzwa ubuhlungu ngesikhathi uziqeqesha, faka iqhwa amalunga akho kanye ngosuku imizuzu engu-20 ngemva kwakho. ukuvivinya umzimba ukuze ugcine ukuvuvukala kuphansi. Qiniseka ukuthi uyazinakekela."

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