Uhlelo Lwakho Lokuqeqesha Ngengqondo

-Delile

• Gijimani ngezizathu ezifanele
• Ukulungiswa Kwezokuhweba Kwezindlela Zokugxila Ekusebenzeni
• Zibone ngeso lengqondo Izingxenye Eziqinile
• Zindla Ngengqondo
• Qamba Ukwesaba Kwakho
• Thatha Inzuzo Yobunzima
• Buyekeza kwe-

Ngemuva kokungena ngemvume wonke amamayela anqunywe ohlelweni lwakho lokuqeqesha, imilenze yakho cishe izobe isilungele ukugijima imarathon. Kepha ingqondo yakho iyisicubu esihluke ngokuphelele. Iningi labantu likushaya indiva ukulungiswa kwengqondo okungenza impilo ngesikhathi sokuqeqeshwa (kanye nalawo ma-26.2 amamayela) kube lula kakhulu. Ngonyaka odlule, isifundo esenziwa eStaffordshire University e-UK sabheka ama-ultramarathon angama-706 sathola ukuthi ukuqina kwengqondo kubanga amaphesenti ayi-14 empumelelo yomjaho - isigaxa esikhulu ngokwanele lapho umjaho wakho uthatha amahora amaningi ukuqeda. Gcwalisa ingqondo yakho manje ukuze ukwazi ukungena kuyo ngosuku lomjaho bese uyifinyelela entanjeni ngalesi seluleko esivela kochwepheshe bezengqondo bezemidlalo abake basebenza nabagijimi bama-Olimpiki kanye nama-newbies emarathon.

Gijimani ngezizathu ezifanele

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Iphutha elikhulu ngokwengqondo ongalenza njengomdlali ukubopha lokho okwenzayo ekuzihlonipheni kwakho. Ukukala impumelelo ngokuthi ushaye isikhathi esithile noma indawo ethile kahle eqenjini lakho leminyaka yobudala enqwabelana engcindezini engalungile kwasekuqaleni. Uma uqala ukuziqeqesha, esikhundleni somgomo osuselwe emiphumeleni, setha ozozigcwalisa wena, njengokuzibekela inselelo noma ukuzama ukuthuthukisa ukufaneleka. Kamuva, ngezinsuku lapho udonsa kanzima, ziphushe ngokukhumbula isizathu sokugijima kwakho.

Ugijimela injongo? Kuhle lokho; cabanga nje ngalokhu: "Abagijimi abaningi engisebenza nabo bagijimela 'ukuhlonipha' othile, bese besaba ukungadluli entanjeni bese bemyeka lowo muntu ezimpilweni zabo," kusho uJeff Brown, Ph.D., a Isazi sokusebenza kwengqondo saseBoston Marathon, umsizi kaprofesa wezokwelapha emnyangweni wezifo zengqondo eHarvard University, nombhali we Okwe-Winnerclinical. "Abantu kumele bakhumbule ukuthi bayamazi futhi bayamhlonipha lowo muntu ngesikhathi benyukela kulayini wokuqala."

Ukulungiswa Kwezokuhweba Kwezindlela Zokugxila Ekusebenzeni

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"Imvamisa lapho sizama ukuba nombono omuhle ekugijimeni noma emjahweni, siyazi ukuthi siyazixhasa," kusho isazi sokusebenza kwengqondo kwezemidlalo uSteve Portenga, Ph.D., oyi-CEO yePerformance Psychology futhi ongusihlalo wePsychological Services Ikomidi elincane le-USA Track & Field. "Kuzwakala kukuhle ukuzitshela ukuthi, 'Ngingumfana omuhle,' kodwa kuyindlela embi yokuziqeqesha, ngoba siyazi ukuthi kungenzeka ukuthi akulona iqiniso ngaleso sikhathi."

Uphakamisa ukugxila kokuthile okunomfutho wengqondo owengeziwe: ukuthi umzimba wakho uzizwa kanjani. Noma kunini lapho ubona ukuthi usebenza kahle, cabanga ukuthi kungani lokho kungukuthi: Ngabe amahlombe akho akhululekile? Ngabe usukhanya ngezinyawo zakho? Ingabe usitholile isigqi esihle? Khetha intandokazi yakho. Ngemuva kwalokho, lapho uphakathi nesikhathi eside futhi uqala ukulahlekelwa umusi, buyisela ukunakekela kwakho ekugcineni ukugcina amahlombe akho ekhululekile (noma ngabe yini oyifunayo). Lokhu kuzothuthukisa ngokomzimba indlela osebenza ngayo, futhi lokho kuzohumushela emcabangweni ongcono ngokugcina ugxile ezintweni zokusebenza ongakwazi ukuzilawula.

Zibone ngeso lengqondo Izingxenye Eziqinile

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Ukuhlangana ngenkambo enzima noma ukukhuphuka kanzima njenge-Heartbreak Hill eBoston ngeke kwenze okuncane ukukusiza kuyo. Kunalokho, uBrown uphakamisa ukuthatha isinyathelo. Uma umjaho useduze, sebenzisa izingxenye ezikusabisa ngaphambi kwesikhathi; uma kuwumjaho ongaphandle kwedolobha, hamba ingxenye enzima ngayizolo. Uma ungenaso isikhathi sokwenza okunye, sebenzisa amamephu weGoogle ukuhlola isigaba. Okubalulekile wukunaka okukuzungezile ngazo zonke izinzwa zakho bese ukhetha omaka ababonakalayo. "Isibonelo, uma ukhetha ipayipi lezicisha mlilo maphakathi nentaba njengophawu, uzokwazi ukuthi usuqedile lapho usufinyelela," kuchaza uBrown.

Yenza omaka babe umthombo wokuphila okuhle, amandla, noma inkomba nje yokubona ukuthi kufanele uye kude kangakanani. Hlala phansi ngaphambi komjaho bese ubona ngeso lengqondo usebenzisa isigaba esinzima futhi ubona omaka bakho. "Uzoyakhela ebuchosheni obusebenzayo obukwenzile lokhu ngaphambilini," kusho uBrown. Ngemuva kwalokho ungasebenzisa lezo zimpawu njengezisusa zokukuphumuza njengoba uhlangana nazo ngosuku lomjaho,” kusho uBrown.

Zindla Ngengqondo

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Ukuhlala okwamanje kubalulekile ekusebenzeni kahle, ngoba kunciphisa iziphazamiso ezingezinhle njengokuzibuza ukuthi lingakanani imayela elingu-23 elingalimaza noma uzofika kanjani entanjeni. Kepha kuthatha umkhuba. Ngokusho kukaPortenga, ngesikhathi sokuzindla semizuzu engama-20, kungathatha umuntu imizuzu eyi-15 ukubona ukuthi ukugxila kwakhe kusukile ekuphefumuleni kwakhe ngaphambi kokuthi abuyele emuva. "Ake ucabange kusimo sokusebenza okungenzeka kuleso sikhathi," esho. "Ukuzindla akukhona ukuvimbela ingqondo yakho ekuzuleni, kodwa ukwakha ukuqwashisa ukuthi kwenzeka nini."

Ukuze uzijwayeze, hlala ekamelweni elithulile ugxile ekuphefumuleni kwakho nasemuzwa wesisu sakho njengoba singena siphuma. Uma uqaphela ingqondo yakho izulazula kokunye, buyisela imicabango yakho enkomba yokugxila njengokuphefumula kwakho, izinyathelo zakho, noma enye into ongayilawula okwamanje.

Qamba Ukwesaba Kwakho

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Cabanga ngazo zonke izinto ezingahamba kabi kumamayela angama-26.2 futhi wamukele ukuthi kungenzeka. Yebo, ukugijimisa imarathon cishe kuzoba buhlungu ngesikhathi esithile. Yebo, ungaba namahloni uma kufanele ume noma uhambe ngezinyawo. Yebo, ungase ushaywe abantu abaneminyaka engu-20 ngaphezu kwakho. Nansi into: I-marathon yangempela ayivamile ukuba yimbi ngendlela ocabanga ukuthi izoba ngayo. "Uma ucubungula konke lokhu kwesaba ngaphambi kwesikhathi, unciphisa ukumangala," kusho uPortenga, ophakamisa ukuthi abantu abaqalayo ukukhuluma nabadlali abanesipiliyoni. Babuze ukuthi yini abebekhathazeke ngayo kakhulu futhi, uma ubheka emuva, bekuyini ukuchitha isikhathi ukuzikhathaza ngakho?

Thatha Inzuzo Yobunzima

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Izinsuku nezinsuku zemvula lapho ukugijima kuzwakala njengesilo isikhathi esihle sokuzijwayeza ukucabanga kabusha, ngokusho kukaBrown, ngoba awazi ukuthi yiziphi izimo oyobhekana nazo kumjaho wakho. "Kunengxenye yobuchopho obhekele ukuzivumelanisa nezimo eziyingqayizivele nezintsha ukuze sikwazi ukuzisebenzisa kangcono lapho sizibona futhi."

Ungakugijimisi ukugijima kwakho ngosuku oluna imvula - ngoba kungana kakhulu ngesikhathi somjaho wakho. Phuma nebha yamandla eyodwa kuphela esele ku-iPod yakho ukuze ubone ukuthi kunjani ukuphuma kwejusi maphakathi nokugijima. Yeqa i-pasta yakho evamile ngobusuku bangaphambi kokugijima okukhulu-noma ama-gel akho avamile nama-bar ngosuku-ukubona ukuthi isisu sakho sikuphatha kanjani okungalindelekile. Ziqeqeshele ukuzikhipha osukwini olubi lokuqeqesha. Uma ungaphumelela ukugijima ngekhanda elikhanyayo elibandayo noma imvula enethayo, akukuningi okuzokusabisa ngosuku lomjaho.

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