Abangu-10 Abaphezulu Abayi-Fears Marathoners Experience

-Delile

• "Angiyena 'Umgijimi' Wangempela"
• "Angikho Fit Enough"
• "Ngizolimala"
• "Ngeke Ngiqede"
• "Ngizoqeda Ekugcineni"
• "Kuzofanele Ngiqabule Impilo Yami Yomphakathi".
• "Kungenzekani Uma Kufanele Ngichame?"
• "Kuthiwani Uma Ngilahla?"
• "Ngingamelwa yinhliziyo"
• "Ngizolala ngokweqile"
• Buyekeza kwe-

Ulume inhlamvu futhi waqala ukuziqeqeshela i-marathon yakho yokuqala, i-half-marathon, noma okunye ukugijima okumangalisayo, futhi kuze kube manje izinto zihamba kahle. Uthenge izicathulo ezinhle kakhulu, ungase ube nomqeqeshi ogijimayo, futhi uzophuma ukuze ungene amamayela amaningi kakhulu usuku ngalunye.

Yize kunjalo, njengoba lolo suku lomjaho olukude luqala ukuba ngokoqobo, ukukhathazeka okuningi kungaqhamuka engqondweni yakho: "Ngingagijima ngempela ibanga elingaka? Ngingafinyelela entanjeni ngingalimali? Futhi kuthiwani uma kufanele ngichame phakathi uhlanga?"

Awuwedwa. Abagijimi abaningi banakho okungenani okukodwa uma kungezona zonke lezi zinto ezilandelayo ezikhathazayo-kusukela kokusemthethweni kuya kokungenangqondo kuye kokusobala nje-ngesikhathi esithile okuholela emncintiswaneni omkhulu. Kepha kunendlela yokuwanqoba bese ushaya umugqa wokuqala uqinisekile ukuthi uzodlula kuwo wonke amamayela angama-26.2.

OKUSHIWO: Umhlahlandlela Wokuqala Wokuqeqesha Wamasonto angu-18

"Angiyena 'Umgijimi' Wangempela"

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Uma ungazibheki njengomdlali, cabanga ngesikhathi lapho wajaha khona ibhasi noma ingane encane, kusho owayengumqeqeshi ophume phambili wabagijimi owajika waba ngumqeqeshi uJohn Honerkamp. "Uma ukwenzile lokho, ungumgijimi, ngisho noma ungakhethanga ukugijima kangaka muva nje."

Kungase kubonakale kunzima ukwedlula kulolo lwazi lomuntu wangaphandle, kepha cabanga ngemayela ngalinye ngaphansi kwebhande lakho obunye udoli wobufakazi bokuthi ungowomjaho wakho. Amathuba ukuthi, mhlawumbe ungaphezulu kakhulu ngaphakathi kunalokho okucabangayo-cishe amaphesenti angama-35 abo bonke abagijimi bamahhashi kunoma imuphi umjaho onikeziwe abasebenzisa i-26.2 yabo yokuqala.

"Angikho Fit Enough"

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Uma ujwayele ukugijima ngaphezu kwamamayela angu-10 ekuqeqesheni, usesimweni esihle ngokwanele somjaho webanga elide. Futhi ngisho noma ungakakwenzi, uhlelo lwakho lokuqeqesha luklanyelwe ukusiza ukuvimbela ukulimala futhi kufake ukuzethemba kokuthi uzolungela ukwenza okusemandleni akho ngosuku olukhulu. Yilandele. Yethembe.

Eqinisweni, ngokusho kukaHonerkamp, ​​inkinga enkulu kunokuqashwa kwama-newbies ngokweqile. "Abagijimi bokuqala baba sengcupheni yokudlula ngokweqile, ikakhulukazi ngoba abajwayele ukuthi imithwalo yabo ingathatha malini. Kulula ukukhohlwa ukufaka ukulala, ingcindezi, nokuhambela ekuqeqesheni, nokulungisa uhlelo lwakho ngokufanele."

Uma ungatholanga ama-zzzs anele, ukudla okushintshiwe kushintshile, umsebenzi ube muncu, noma uzizwa ukhathele nje, thatha izinsuku ezimbalwa, uyeluleka. "Okubaluleke kakhulu ngesikhathi sokuziqeqesha kanye nemarathon ngokufanayo ukulalela umzimba wakho, noma ngabe lokho kusho ukwenza iphutha ohlangothini lokwenza okuncane kakhulu kunokuningi kakhulu."

Futhi zisebenze ngobuchule, hhayi kanzima. Shintsha phakathi kokuqeqeshwa okusheshayo nokunethezekile kuyagijima ukuze ucije imicu yemisipha esheshayo futhi enyakaza kancane, ezokusiza ugweme ukutubeka, uyibeke entanjeni, futhi ugweme isithukuthezi. Futhi nqamula isitimela ngokuthatha ukuqeqeshwa kwamandla kuze kube sekupheleni kokugijima, gcina izinsuku zokuphumula zingcwele, futhi uzinike isikhathi esanele sokuzilungiselela: Abaqalayo bangase badinge kufikela ezinyangeni eziyisithupha.

"Ngizolimala"

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Noma yikuphi ukwesaba ukukhishwa kwe-shin, i-tendinitis, noma imisipha edonswayo mhlawumbe kubi kakhulu ekhanda lakho kunaseqinisweni. Amaphesenti ama-2 kuye kwayi-6 kuphela ama-marathoners adinga ukunakekelwa kwezokwelapha phakathi nomjaho. Labo abakwenzayo bavame ukuba yilabo abaqeqeshe isikhathi esingaphansi kwezinyanga ezimbili noma abagibele amakhilomitha angaphansi kuka-37 ngesonto. Eqinisweni, abaqeqeshi babika ukuthi bavame ukubona ukulimala ngesikhathi sokuqeqeshwa kunombukiso omkhulu, ikakhulukazi ngoba abantu banamathuba amaningi okuzithuthukisa ngosuku lomjaho. Qaphela ukuthi ungakhulisi ibanga ngamaphesenti angaphezu kwangu-10 isonto ngalinye, kuxwayisa uJennifer Wilford, umqeqeshi wokugijima oqinisekisiwe nomdali we-You Go Girl Fitness. "Awukwazi ukuminyana emjahweni noma ube umgijimi webanga ebusuku. Umzimba awusebenzi ngaleyo ndlela."

"Ngeke Ngiqede"

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Okokuqala, yazi lokhu: Imvamisa ngaphezulu kwamaphesenti angama-90 abagijimi bemarathon abawela entanjeni. Ngakho-ke njengoba abagijimi abaningi be-cap pre-marathon begijima ngamamayela angama-20, yini ekusizayo ukuqedela i-6.2 esele? I-Honerkamp ikhomba amandla esixuku. Uyachaza: "Abadlali bokuqala okokuqala bavame ukuthatha ijubane labo cishe ngamaphesenti ama-5 kuye kwayishumi ekuphenduleni." Okusho ukuthi udinga kuphela ukukhathazeka ukuze ungavumeli ukushisekela kwababukeli kukwenze wenze kanjalo phezuzelule.

Ukukhuthazela okungaka kungokwengqondo, kungeza umqeqeshi wokugijima oqinisekisiwe uPamela Otero, umnikazi obambisene nawe we-You Inspired! Ukufaneleka. Ululeka ngokuthi kwehlukaniswe umjaho ube yizi-increments ezincane: "Khetha uphawu noma umaka wemayela ngaphambili nje, bese ugubha lapho usudlulisa."

"Ngizoqeda Ekugcineni"

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Njengoba unikezwe amakhulu nezinkulungwane zabantu abavame ukubamba iqhaza kumarathon, amathuba okuthi ube owokugcina mancane. Kepha noma ngabe udonsa ngemuva, ukuthatha okubalulekile kungumqondo wobunikazi nokufeza okuzwayo kusukela ekuqedeni. "Ukugijima kuvumela abantu ukuthi benze uguquko, kungakhathalekile ukuthi isikhathi sabo sokuqeda siyini," kusho uWilford. "Ukugijima ibanga empeleni kumayelana nemigomo yomuntu siqu, ukuthuthukisa impilo yakho, kanye nokuthola indawo yokuxhumana enhle."

"Kuzofanele Ngiqabule Impilo Yami Yomphakathi".

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Ukuvuka ekuseni kakhulu ukuze ushaye ithrekhi, i-trail, noma i-treadmill akuhambisani ncamashi nokuphuma kwasebusuku kakhulu noma amahora enjabulo ansuku zonke. Yiqiniso, kuzodingeka uphume emibuthanweni embalwa yobungane ezinyangeni eziholela osukwini lomjaho, kodwa uguquko kushejuli yakho alukhiphi ukuba nomphakathi. Kubagijimi abaningi, ukuziqeqesha nomqeqeshi noma iqembu eligijimayo kumnandi ngokufanayo. "Abantu ogijima nabo bangabantu ababona impilo yakho yonke ishintsha," kusho uWilford. "Uthola ukwazi okuningi ngezimpilo zabo ngokuqeqeshwa nabo amahora amaningi isonto ngalinye. Baba abangane beqiniso."

OKUSHIWO: Uhlelo lwakho Lokuqeqeshwa Kwamasonto angu-12

"Kungenzekani Uma Kufanele Ngichame?"

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Ngenxa yokuthi usebenza amahora amabili kuya kwamane (noma ngaphezulu), uhambisa amanzi ebangeni ngalinye, futhi usebenzisa ama-carbs alula njalo ngehora, kuzofanele uthole iPorta-Potty, bush, noma indlela elula yokuyikhipha ngenkathi inyakaza ngesikhathi esithile phakathi nomjaho. Ukugwema noma yikuphi ukungakhululeki okwengeziwe kwamathumbu, yenza uhlelo lwakho lokudla okunomsoco phansi ngaphambi kosuku olukhulu: Ungenzi ushintsho olukhulu lokudla ezinsukwini eziholela emjahweni, futhi usebenzisa ukuqeqeshwa ukuze uvivinye imikhiqizo ukuze unqume ukuthi yikuphi ukuphehla okuphakathi amasistimu avumelana nawe kakhulu.

Woza usuku lomjaho, uWilford weluleka ngokuzama ukukhipha zonke izinhlelo zakho ngaphambi kokuba ufole futhi upakishe izicubu noma ukusula kwengane uma kudingeka ukuma. Ukuzama ukweqa imisebenzi yakho yomzimba kungaholela ebuhlungwini obukhulu (nasehlazweni), ngakho-ke donsela phezulu uma udinga-imizuzu elahlekile kule nqubo ifanele impilo yakho nokuzazisa kwakho.

"Kuthiwani Uma Ngilahla?"

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Cishe ingxenye yawo wonke ama-marathoners abhekana nohlobo oluthile lokucindezeleka kwamathumbu phakathi nomjaho. Uma uhlanza noma uzizwa ugula kakhulu nganoma yisiphi isikhathi, iya etendeni lezokwelapha, kusho uWilford. Izazi eziqeqeshiwe lapho kungenzeka zikwazi ukukucacisa ukuze uphinde ungene emjahweni. Kodwa uma kukhona noma yiziphi izimpawu ze-hyponatremia, ezenzeka lapho ukuphuza ngokweqile kuhlanza i-sodium yegazi, kungcono ukubiza usuku bese uzama olunye uhlanga, njengoba lesi simo esingavamile kakhulu singabeka impilo engozini.

"Ngingamelwa yinhliziyo"

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Ithuba lokuthi uzoba isisulu sokuboshwa yinhliziyo ngenkathi ulidubula engxenyeni yokugcina yemayela lincane kakhulu. Ucwaningo lukhombisa munye kuphela kubagijimi be-marathon abangu-184,000 abahlaselwa yisifo senhliziyo maphakathi nesigamu. Abantu abanamaphuzu aphezulu engcupheni ye-Framingham yibona abasengozini enkulu, futhi bavame ukuba badala futhi babe ne-plaque ethe xaxa eyakhiwe emithanjeni yabo, naphezu kokuqina kwabo okuqinile. Hlola udokotela ukuqinisekisa ukuthi ulungile ngaphambi kokuba uqale ukuqeqeshwa, futhi ulalele umzimba wakho phakathi nomjaho. Yehlisa ijubane uma kunesidingo futhi uhlale unamanzi ngaphandle kokuwenza ngokweqile. I-H20 enganele intela yenhliziyo ngokuyenza iqine ngokweqile ukwehla kwevolumu yegazi futhi ngasikhathi sinye inyuse umfutho wegazi.

"Ngizolala ngokweqile"

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Uma impumelelo engamaphesenti angama-80 ibonakala, ke ukwesaba ukulala nge-alamu yakho ngosuku olukhulu kunengqondo, noma kungenangqondo ngokuphelele. Nokho uphuthelwa ubuthongo obudingeka kakhulu ngoba uhlola ifoni yakho njalo ngehora ukuze uqinisekise ukuthi i-alamu yakho isethiwe (futhi nevolumu iphezulu, futhi isashaja, futhi...) ayingcono neze. U-Otero uphakamisa ukusetha ama-alamu amaningi, ucele umngani osheshe avuke ukuthi akufonele ekuseni, futhi mhlawumbe uzolala nezingubo zakho ezigijimayo ukonga isikhathi sasekuseni sokulungiselela. Bese uphumule kalula wazi ukuthi uqeqeshe umzimba wakho nengqondo ukuze ubhekane nenselele yosuku olulandelayo.

Buyekeza kwe-