Xa uzinikezela kwimidlalo yokunyamezela, kubaluleke kakhulu ukwazi indlela yokuphucula ukusebenza ngawo onke amaxesha. Kuya kufuneka uyazi ezinye iipateni ezisisiseko malunga nokutya ekufuneka ukuthathe ngokwenjongo yakho. Le ndlela yokutya iya kuba luncedo olukhulu ekukhokeleleni kwinjongo yakho ngendlela efanelekileyo. IiMarathons zinzima kakhulu ukuqeqesha kwaye kuya kufuneka uyazi ukulungiselela kakuhle. Ke ngoko, siza kunikezela eli nqaku ukuba lichaze Ungayilungisa njani imarathon yesiqingatha.
Ukuba ufuna ukwazi zonke izikhokelo ekufuneka uzithathele ingqalelo ukwazi indlela yokulungiselela i-marathon yesiqingatha, esi sithuba sakho.
Imithetho esisiseko yokwazi ukulungiselela isiqingatha semarathon
Xa sisithi siza kuqhuba imarathon yesiqingatha ngumdyarho weekhilomitha ezingama-21 abadinga ukutya okufanelekileyo kunye nokulungileyo ukumelana ne-aerobic evumela ukuba ube nakho ukunyamezela lonke eli xesha uqhuba kwaye ngaphezulu kwako konke uyonwabele ngokupheleleyo.
Kukho imigaqo emininzi ukuze ukwazi ukuqeqesha kwaye usebenze kakuhle xa ulungiselela isiqingatha semarathon. Luluhlanga olufunekayo olufuna umgudu kunye nobukrelekrele xa uqeqesho. Asinguye wonke umntu onokubaleka ngaphezulu kwe-21 yeemayile ngokuba kwimeko entle yomzimba, kodwa imeko elungileyo yengqondo nayo iyayifuna.
Kuninzi okukhankanyiweyo kuphela ukufikelela esiphelweni sogqatso kunye nokulugqiba ngaphandle kokukhathazeka kakhulu malunga neemeko abazenza phantsi kwazo. Oku kuhlala kuyenye yeempazamo ezinkulu eziyingozi ezingazukukhulisa amathuba akho okuzenzakalisa kodwa zikwonyusa namathuba okuba uyeke ugqatso kwangethuba. Ukuze oku kungenzeki, kuyafuneka ukuba ube nesicwangciso esifanelekileyo soqeqesho esenzelwe isiqingatha semarathon okanye, ngokusisiseko, kuwo nawuphi na umgama ohamba kuwo. Oku kwenziwa ngaphandle kwenqanaba lakho njengembaleki, nokuba ungumdlali weengcali okanye ingcali.
Ngaphandle kokusebenza kwisicwangciso soqeqesho esoneleyo nesilungelelanisiweyo kwinqanaba lakho kwaye ngenxa yento oza kuyenza, kuya kuba nzima kakhulu kuwe ukufezekisa intsebenzo ephezulu kwaye kunokuthetha umahluko phakathi kokugqiba ugqatso okanye hayi. Isicwangciso soqeqesho kugqatso olunjalo asifani. iikhilomitha ezili-10 kuphela ngaphezulu kwesiqingatha semarathon. Uhlobo ngalunye lohlanga lineemfuno zamandla ezahlukileyo kakhulu.
Ngexesha lesiqingatha semarathon akunakuphepheka ukuba oovimba bamandla bancipha kwaye nokudinwa engqondweni nasemzimbeni kuyanda. Ke ngoko, kubalulekile ukuba ukumelana ne-aerobic sesona sidima kufuneka ube nako ukuhamba imigama emide. Isantya ikwayinto ephambili kwabo bafuna ukuqhuba isiqingatha semarathon. Oku kuyakuvumela ukuba ulugqibe ugqatso ngokukhawuleza kwaye ube nembono elula malunga nomzamo owenzileyo ngexesha lomdyarho.
Yandisa mileage
Kubalulekile ukuba isicwangciso soqeqesho senziwe ngokujonga ubuchule bakho, iinjongo zakho kunye nefom yakho yangoku yomzimba. Akucetyiswa ukuba kusetyenziswe izicwangciso zoqeqesho ngokubanzi kuye wonke umntu. Impazamo esisiseko ayenzi ngokwezifiso ukusebenza kwakho. Sithatha nje inkqubo yoqeqesho ukuzama ukuphucula i-mileage kwi-intanethi ngendlela esisiseko. Olu hlobo loqeqesho izinto ezingezizo ezomntu ngamnye aziniki ziphumo zilungileyo konke konke. Ngokuchasene noko, ukuba isicwangciso esisikhuphileyo kwiwebhu sinenqanaba eliphezulu kunelethu, siba semngciphekweni wokunyusa amathuba okulimala kwaye singayiphumezi injongo esasiyifuna.
Enye yezinto ezibalulekileyo ekufuneka sizithathele ingqalelo ukwazi ukuba siyayiphucula indlela esisebenza ngayo kukonyusa umgama ohanjiweyo. Iikhilomitha abaleka kuzo imbaleki yomgama omde ngexa leeseshoni zoqeqesho ziziseko ekufuneka zithathiwe ukuhlalutya ixesha lezemidlalo elifanelekileyo. Isimbuku sazo zonke iikhilomitha esihamba ngazo usuku ngalunye simele umthamo woqeqesho iyonke ukuba ithathele ingqalelo. Ukusuka kuyo, sinokuvavanya kwaye sithelekise izigqibo malunga nokuvela kwayo.
Ukwazi indlela yokulungiselela isiqingatha semarathon kubalulekile ukuba ube nemayile yeveki evumela umzimba wakho ukuba uvumelane neemfuno zomgama kwaye ukwazi ukuqhubela phambili kuwo. Ubuncinane beemayile ekucetyiswa ukuba zibaleke isiqingatha semarathon phakathi kweekhilomitha ezingama-60 ngevekis. Nangona ukuhombisa ngaphantsi kwesi sixa ngeveki kusenokwanela ukulugqiba olu gqatso, kusenokungakuvumeli ukuba wonyuse umgama kwaye uwugubungele ngexesha elifutshane kangangoko. Ukuze ufikelele kule mileage yeveki, kuya kufuneka ukonyuse iveki neveki ukuze umzimba uvumelane nayo.
Gcina ukhumbula ukuba asizukuphucuka ukuba senza iveki enye neveki. Njengokuqeqeshwa kobunzima, kule meko, kufuneka sisebenzise umgaqo wokugcwala kakhulu.
Yandisa amaxesha okusebenza kwakho
Akubalulekanga nje ukonyusa umthamo woqeqesho kodwa kunye nokuhamba rhoqo. Ukwazi indlela yokulungiselela isiqingatha semarathon, sicebisa ukuba ubungakanani bokusebenza kwakho kube ngaphezulu kwamaxesha amathathu ngeveki. Ubuncinci obucetyiswayo bokuqeqesha isiqingatha semarathon phakathi kwamaxesha ama-4 kunye nama-5 ngeveki.
Ukuba sibaleka rhoqo, kuya kuba nzima ukufikelela kumyinge ophantsi we-mileage, ke umthamo wakho woqeqesho uya kuba sezantsi. Ngokwenza oku siqinisekisa ukuba singayonyusa kancinci kancinci imayile zethu. Ngaphandle koko, ukuba sibaleka kube kanye okanye kabini ngeveki kuya kufuneka sonyuse i-mileage kakhulu kwiseshoni nganye, sithintela iziphumo.
Ivumela ukusebenza ukuba kuhamba kancinci kwaye kuvumela ukubandakanya kunyango oluthile ngendlela ekhuselekileyo. Kuya kufuneka ucwangcise iintsuku zeveki kwaye uhlale ulumkile xa ucwangcisa ukusebenza nzima kunye nokusebenza kwakhona. Le yinto eyaziwa njengokukhutshelwa. Xa siqokelela umthamo othile woqeqesho asinakufumana kwinqanaba elifanayo. Xa oku kuya kuba, ukwenzela ukuba kunganciphisi ukusebenza kwezemidlalo, ukhuphelo luyenziwa. Ukukhutshwa kuhlala ixesha elifutshane, malunga neveki, apho Sisebenza ngevolumu yoqeqesho ngaphezulu okanye ngaphantsi kwe-50-60% yesiqhelo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela yokulungiselela isiqingatha semarathon.